Runners

edieness

C25k is awesome. I started it in April and then I couldn't even run for a whole min. Now I can run 5 miles. The thing that suddenly made my efforts easy was the discovery of the jog. Its not a race and it's supposed to be enjoyable. I finished the program in 6 wks and I'm betting u might to since u already have gym machine endurance... but if u don't no biggy. It depends on each person. Sometimes u may have to repeat a week; other times u might feel like a super hero and do two run sessions in one day... you may be a speed demon or u might be a comfort runner. The key is to figure out what speed makes it feel like fun and do that. One Day you'll be a runner and you'll feel super.

jonnyb62

Agree with a whole lot of what has been stated here - slow down, keep at it, and be patient. Significant improvement will come quickly, but remember to keep track of that improvement. Don't feel like you aren't succeeding because you haven't met some magical time or distance - you are succeeeding every time you take another step.

Lastly, you adressed your OP to the runners. YOU are a runner. You became one the first step you took on that first run. I overuse the following because it's how I and the millions of other runners feel --- Runners run, period. Some runners run ultra-marathons and some run/walk intervals as little as a minute or two at a time. Then there are all of the rest of us who are somewhere in between. Welcome to the club!

Rebroland

The only advice I have for you is that if you are going to run longer distances, get properly fitted for shoes. The right shoes will make all the difference in your comfort level and ability to run farther. Go to a specialty running store and find out what kind of stride and foot strike you have and buy a pair of shoes recommended for that.

Good luck & Congrats on getting started!!!

I cannot echo this enough! When I first started running I had shin splints and really bad knee pain. I went to a running only store and they watched me walk and fit me properly. Turns out I have a pronation and I was also wearing shoes that were 1/2 a size too big. After a few runs with the new shoes - I have no knee pain! and no shin splints (provided I stretch really well before & after)

So anyways - I started C25K on Jan 3rd. I ran my first 5K on April 7th. I lost motivation a little after that and only ran sporadically. (had a lot going on with work and school and wedding planning etc). Three weeks ago I decided that I wanted to run a 5 miler. I was able to work myself back up to where I'd left off and ran my first 5 miler this past Sunday. I did it in an hour and 4 minutes (13 minute miles). Right now I'm training for a 10k that I am doing on July 4th. I want to do a half marathon this fall.

What worked for me is to not focus on the time - work on the distance and the time will come. I am a very slow runner. I eventually want to work myself up to a 10 minute mile - but I'm going to focus on distance and the time will come as I train.

Good luck!!

indefinite00

YOU are a runner.

Thank you everyone! I will incorporate the tips suggested. @jonnyb62 that made me smile

meggonkgonk

Took me months to string together more than a few minutes at a time! I kept stopping and starting and repeating weeks in a C25K program.

If you run, you are a runner. It doesn't matter how far, how long, or how fast. If you run, you are a runner. :drinker:

miracole

This question is for the runners. How long did it take you to be able to run a significant distance? I can exercise on the elliptical machine for 45 minutes, but can only run for 5 minutes. I went to Piedmont Park yesterday(thinking the packed gravel would help), but still could only run about 5 minutes. I'm going to meet with the couch to 5ker's tomorrow. Just wondering if it usually takes everyone a long time to ramp up, or if I'm just not a "runner."

I am a distance runner (working on my second marathon at the moment) but started at the same place you are, could run 5 minutes then felt like dying. It takes a while to ramp up, running is a very different form of exercise than other activities, especially when you're learning to run outside and it's not assisted by the motion of a machine. Stick with it, I always had minutes in mind, I'd run as far as I could then walk until I was done my 30 minutes of training. Once you hit 17 minutes straight it goes a lot better because you start getting the fun endorphins which make you feel like you can run forever. At least that was my experience! it took me about 3 weeks of consistently working on it every day to be able to run 17 minutes straight.

kuger4119

This question is for the runners. How long did it take you to be able to run a significant distance? I can exercise on the elliptical machine for 45 minutes, but can only run for 5 minutes. I went to Piedmont Park yesterday(thinking the packed gravel would help), but still could only run about 5 minutes. I'm going to meet with the couch to 5ker's tomorrow. Just wondering if it usually takes everyone a long time to ramp up, or if I'm just not a "runner."

Lots of good advice above. My thoughts echo the "slow it down' mantra as well but intervals are a great way to train your body to go faster but give you the ability to rest.

When I did intervals initially, I could run 6 mph for 10 minutes but anything past that wore me down quickly. For my intervals, I would run 6 mph for 2 minutes, walk 2 minutes, run 7 mph for 2 minutes, walk 2 minutes, run 7.5 mph for 2 minutes, walk 2 minutes, then ramp it back down to 6 mph. Depending on your initial fitness, the numbers may vary. By ramping up and back down, it allowed me to warm up to speed but also by slowing down later, it kept my heartrate in a range where I was burning fat too. On the days when I wasn't doing intervals, I would run as long at 6 mph as I felt comfortable, than take a two minute walking break, than go again.

After a couple years and losing 20 lbs since February on MFP, I typically run 9 mph when I do 2 minute intervals and 8 mph when I'm running 4 minute intervals. I no longer ramp up and down. I can knock out 20 minutes at 7 mph whenever I feel like it and I'm very happy with my improvement. A lot of times I just run at 6.2 to 6.3 mph just to take it easy. If you stick with it, you'll find out that you can make dramatic improvements over time. Don't get caught up in keeping up with others. Life is a race with yourself. Oh, and even though I was a good runner in high school and have improved dramatically, I have no desire to run in a half marathon or anything like that. Don't feel obligated to do that.

WhoDat5o4

the only person you have to compete with in running is yourself. we're all a bunch of apples and oranges out here lol.

halhix

I've just started running myself. I noticed that I have engaged different muscles when running free and outdoors versus running on an elliptical. You need to just take your time. Once I started running outdoors, I've given up running on the elliptical or treadmill pretty much altogether. I ran my first mountain trail race this past weekend and I'm in the Peachtree Road Race on July 4th.

BrianSharpe

Thank you everyone! Another quick question, if I slow my pace and run further, is that as effective(burning calories) as running quicker with less distance?

The calories burned are a function of time, velocity and distance (we'll leave sprinters out of this as that's a whole different story - they're going anaerobic).

I'm with the "slow down and run longer" camp as longer slow runs are the ones that build your endurance, as your endurance improves you can either run even longer or start focusing on speed (in a perfect world you'd do a little of both, varying your workouts between speed & endurance).

Rebroland

I've just started running myself. I noticed that I have engaged different muscles when running free and outdoors versus running on an elliptical. You need to just take your time. Once I started running outdoors, I've given up running on the elliptical or treadmill pretty much altogether. I ran my first mountain trail race this past weekend and I'm in the Peachtree Road Race on July 4th.

I 100% agree with this - I had a hard time adjusting from running on the treadmill to running outside but now that's all I do and i love it so much more! I'm even running without musice (something I never though I'd do - but it actually helps me focus more on my breathing and i LOVE it). I had to run on a treadmill the past two nights because it was over 100 degrees. I was miserable and SO bored. It ended up really hurting my run.

BAP4HipHotic

It's called specified training. In order to run proficient, you have to run and become conditioned through progression. It has nothing to do with the elliptical, yoga, biking, bootcamp, or swimming. You can't expect to be a better runner if you are not honing in on RUNNING.

Everyone is different when it comes to running and it depends on if you have previous or prior training or conditioning for long distance or fast sprinting. Breathing is important to keep a stride and rhythm. Also, your body composition plays a part on your performance as well. Set small goals at first to run for a duration of time while recording your distance. Once you have reached those goals, incorporate a small distance in a certain time frame, and so on and so on. My question to you is, why can't your trainer easily answer these questions for you? confused0006.gif This is also basic knowledge for a professional.

FYI, 5k is equivalent to 3 miles..... a good time for a beginner is a 10-12 minute run. Good Luck to you, sweetie!!

indefinite00

Thank you everyone!

olivia_sweeetie13

I have heavy asthma, and I ran a 5k indoors and was perfectly fine. Maybe try that?

caitles14

I'm currently up to 10 or 11 miles without stopping on my long runs at about a 10-11 min mile, but I am definitely not a born 'runner.' So I have faith you can do it! I found that slowing down helped me to be able to run for longer. For me personally, I'd rather have the endurance to go long-distance rather than being able to do short, quick bursts of speed. Good luck!

lporter229

Thank you everyone! Another quick question, if I slow my pace and run further, is that as effective(burning calories) as running quicker with less distance?

Yes! Calorie burn tends to even out to be close to the same burn per distance, regardless of pace. For example, if you burn 100 calories running a mile in 8 minutes, you will probably burn close to 100 calories running a mile in 12 minutes. The difference is that in scenario A you only ran for 8 minutes whereas in scenario B you ran for 12. Now this is not "exactly" accurate, but I hope you get the gist. Do not worry about your pace yet. It will come in time. And the best way to increase your endurance is to alternate intervals of walking and running. I am not entirely familiar with the Couch 2 5K program, but I believe it relies on this concept and I have seen that it has worked to get many many people into running. Good luck!

Colbyandsage

In the past when I started from scratch it took about 3 weeks to be able to run 3 miles. Once I got to where I could run 3 miles further distances came very quickly.

Agree with this!

gone54321

Good morning!

For me when I started running almost 3 years ago I did all of my initial running on a high school track. It is flat and you know exactly how far you have gone, four laps should be a mile, you can also easily gauge your process.

The c25k program has been a huge help for so many people you'll be in good hands if you follow it, just think about trying the track as a place to do your workouts. Then once you can do a couple miles without stopping then you can hit the streets or trails with hills and changes in elevation and you'll have the confidence to power through!!!

Good Luck and keep up the good work!!

shanaevans84

It takes time and you have to give your body time to respond. I reccommend a couch to 5k app on your phone. I have one on my iPhone and loved it. Just make sure you don't do too much too fast. I did and ended up with a stress fracture. Make sure to cross train and just worry about distance rather than speed on most days and try speed work one day of the week. I read that you should only increase your distance by 10% each week. Stretch and becareful and listen to your body. Also, don't make the same mistake I did.....be informed and educated. runnersworld.com has great articles and if you have an iphone you can check out some podcasts. GOOD LUCK and happy running!!!!