YOU can run!

Allison128

I realized something a few months back. One of my BFF's is a runner. She is the typical run. She is lean. She wakes up in the morning and runs 6 miles. She loves marathons. I always thought she was crazy. I would ask her for running tips and ask her what speed she runs when she does the treadmill. Then it was my turn.

I would try running at 5 or 6mph on the treadmill. Within 1 minute I wanted to DIE. I felt embarrassed that I was in my twenties and couldn't even run for 2 mintues. I read up on running and talked to my cousin who is a runner too. My cousin said to try walking for 2 minutes, run for 2 minutes and switch. Keep doing it. I tried it. OMG! When I ran I couldn't wait for the 2 mintes to be over and those 2 minutes felt like 20. When I walked for the 2 minutes, I could barely catch my breath before my running 2 minutes came. I would look at the people running next to me and see what their treadmill was set for...6,7,8mph. I couldn't cun barely at 5.5! So.. I decided I wasn't a runner. I gave up.

A few months later I read that running is one of the best cardio workouts and burns the most calories. My running friend would tell my how "relaxing" running was for her. I just thought she was crazy.

I started using the treadmill more and walking up hill. I would slowly increase the speed. I would just try to run as long as I could and then when I was tired I would talk the rest of the way. Sometimes my legs would cramp and I would be exhausted when I was done... I didn't believe that "I get energized after a good workout!" crap.

I talked to one of the doctors at work about it and he brought up some good points which helped me realize that I AM A RUNNER!
He told me to check my heart rate when I ran. I did. When I tried running at 5.5 or 6- my heart rate was 180! He told me I was trying to sprint for 30 minutes. BUT! even on MFP logging "running on the treadmill" the slowest you can run is 5. He told me to run at a speed good for ME! He also said when I'm done running I should feel like I can continue to run longer if I wanted too....exercising should be energizing. Ifs its not... you are over doing it!

So I thought about it more.

I am 5'1. My husband is 6'2. I take 2-3 strides for every ONE stride he takes. MY BFF marathon runner is tall. she is 5'7. She runs marathons too. I just want to run for 30 minutes and get a good calorie burn and exercise my heart and lungs. so I STOPPED looking at the treadmill next to me and I stopped trying to run at a 6 because my marathon runner friend runs at 6.

I run at 4mph! no joke.. laugh all you want. 4mph is running for me..even though MFP considers that brisk walking. I KNOW when I am on the treamill that my little legs are running.

I have little legs. I'm short and I take little strides. During my 30 minute run I warm up by walking for the first 2-5 minutes. Then I run at 4mph. Now I've gotten enough stamina that I can run at 4.5 or 5 mph for a whole song or for like 5 minutes. I can even run at 6mph for a little bit too.

Seriously try slowing down and ignoring the numbers and ignoring the people next to you. When you can jog for 30 minutes and not try sprinting for 30 minutes it feels great and relaxing like everyone else says.

Good luck. hope it helps!

Smilejoelle1

I just finished the book Accidental Athelete by John Bingham last night. I woke up today determined to be a runner. So thanks for the advice!

Reckabek

Ha i run at 4 too....when i entered it into Mfp and seen it was a brisk walk i was like..uhhhh nooo..... I started doing c25k 2 week day 2 , tough but im doing it. I wanna learn to run too! But it is at 4!

lunamare

Great job!! You're 100% correct. I hate hate hate hate hate hate running. I ran in Jr High but in HS I had knee problems that kept me from running. I recently started using the treadmill again since the elliptical bothers my neck/arm and I hated just walking. I downloaded the Couch to 5 K app for my phone and it was great. I was so proud of myself when I could run 3 minutes without stopping. I agree, I run at 5.3 mph, not 6, not 9, 5.3. It's comfortable there and I can keep it up. That's all that matters to me. Today I didn't feel like running so much so I alternated songs. One song 5.3, one song 4mph (fast walk) I kept that up for over 30 minutes. It's all about doing what works for YOU. If anyone else has an issue with it, it's THEIR issue, not yours.

Keep up the great work!!

Allison128

I listend to my doctor friend and slowed down. I started running at 4 and said I would run as long as I felt I could. The first time I did it I ran for 15 minutes straigt! I could not believe it!

Allison128

I told my marathon friend that I run at 4. She laughed at me. So I yelled at her "I have LITTLE LEGS! BELIEVE ME 4 IS running for ME!"

Reckabek

I listend to my doctor friend and slowed down. I started running at 4 and said I would run as long as I felt I could. The first time I did it I ran for 15 minutes straigt! I could not believe it!

Wow 15 mins thats awesome. Im at 90 seconds alternTing with 2 min walking....man thats the longest 90 seconds ever...lol...i hope i can do 15 mins one day

mhoadley

you are not alone, I run at 4 mph as well.

flong1975

I couldn't agree more! When I first started 7 months ago, I thought 5.5 was soooo fast! I couldn't even last 15-20 minutes including my cool down! Now I can go 30-60 minutes and after my warm up, I bump the treadmill to a 5.5 and it feels like a steady jog.... I will bump up gradually to a 6.0 then back to 5.5, up and down and sometimes if I will push myself to a 7.0 for 30 seconds then drop it back down to a 4.8-5.5 depending on how badly I need to breath - LOL Building endurance takes time but you'll get there! Keep it up!

1HappyRosie

So happy to see this post!

Allison128

I listend to my doctor friend and slowed down. I started running at 4 and said I would run as long as I felt I could. The first time I did it I ran for 15 minutes straigt! I could not believe it!

Wow 15 mins thats awesome. Im at 90 seconds alternTing with 2 min walking....man thats the longest 90 seconds ever...lol...i hope i can do 15 mins one day

I was amazed too. I was in better shape then I thought. My doctore friend told me to check my heart rate periodically while running. I don't hold on to the treadmll at all while running. when I was trying to run at everyone elses speed my heart rate was seriously 180. I told my doctor friend. He said to aim for 140-150's. So I figured I wouldn't hurt to try. I slowed down. When I first started running at 4mph, it felt almost too slow for me..but 5-10 minutes in I could feel some sweat. I checked my heart rate and it was like 155-ish. I just started slow and everyday I would give myself a new goal. I would say "Ok... you ran for 10 minutes straight... you can totally do 2 more minutes running." I just kept pushing myself.

Also... if you aren't drenched in sweat from head to toe and not huffing and puffing.... it DOES NOT mean you didn't get a good work out in.

misticache

I used to run at 4mph on TM, but have worked my way up to 5mph. I start walking at 4 for about 2 minutes, and then bump it up to 4.4 for 3 minutes, then 5 mph for 10 minutes which takes me to a mile. Then I take it back down to 4 for 10 minutes and then 3.3 for 5 - 7 minutes until I reach mile 2. So all in all I get a 30 minute workout, 2 miles in, and burn about 300 calories. I am just starting to feel energized but it's taking awhile to get used to this. If I "jog" on 4mph I can go 20 minutes before needed a breather.

jcpmoore

It's so true! When I run it's at 4 usually. My biggest problem with running now isn't even with my breathing or heart rate. It's with my KNEES. I really need to get off the bike and go see my doc. She'll undoubtedly send me to the physical therapist. Who, I hope, will have an answer to get things stronger and better.

This is my biggest non-scale goal in getting fit. To be able to RUN.

TheDrBuchanan

I was also a runner in JR High, and have been running again on and off for the past decade or so. I'll tell you what - when I first started getting back into it, I totally ran at a 4, too! Although, at this point I am most comfortable at a 5.0. As your body gets used it it, you may be able to get a little faster. But man, my legs are short too, and I can't imagine I'll ever be able to run distance at even a 7.0!!

amuhlou

Glad you found your stride! The MPH are definitely not created equal for us all! When my husband & I started couch to 5k, his base speed was much faster than mine.

I have seen lots of people at the gym who are RUNNING and when you look at the machine it's a slower MPH. It's all about your heart rate. You have to push it a little, but I agree with the doc that 30 minutes is wayy too long!

You will likely be able to gradually increase the speed a little -- I'm talking maybe 0.2 mph at a time. And it could take months. And that's totally okay because it's a good workout no matter what.

bnaile

You should be able to hold a conversation while running. If you are too out of breath to do that then you are pushing to hard. While there is a need for interval training if you want to get faster, most of my runs are at this 75 - 80% effort pace.

You will like the results, in the long run. (Sorry, I could not resist.)

SunnyAndrsn

When I started walking last November, I couldn't believe how slow and out of shape I really was. Fifteen minutes at a 2.0 was a challenge. On March 1st, I finished a full 60 minutes at a 3.0. Now my goal is to slowly increase the speed (over the next month or so), but still would like to stay on the treadmill for a full 60 minutes. Some days I do 2 minutes at 4.0 and alternate between that and 3.0, but I can't keep that up for very long yet.

I'm very, very obese at this point, but it's small, steady, consistent changes that are helping me make progress. Eventually, I hope to be able to increase the incline as well...but one thing at a time.

4.0 is a steady jog/run for me as well. I'm 5' tall.

scottb81

If you're running at 4 now and keep at it consistently you will be running 6 in a few months and it will feel easy to you.

SueInAz

It's so true! When I run it's at 4 usually. My biggest problem with running now isn't even with my breathing or heart rate. It's with my KNEES. I really need to get off the bike and go see my doc. She'll undoubtedly send me to the physical therapist. Who, I hope, will have an answer to get things stronger and better.

This is my biggest non-scale goal in getting fit. To be able to RUN.

If your knees only started hurting with the running, your thighs may need strengthening. Do some Google searches and you can find information and exercises. In fact, here's one to get you started: http://www.coolrunning.com/engine/2/2_5/194.shtml