Runners who used to be seriously unfit - how did you do it?

bpotts44

Because I so want to run. I started NHS C25k but just did not get on with it and over the course of about 6 weeks managed to get to week 3 :ohwell: . I am now back on the treadmill alternating between running for 1 min or so then walking to recover and gradually increasing my running until I can run for 30 minutes. But I find it so hard.

I really, really want to run - there is something that appeals to me about being able to go for long solitary runs - but I just don't seem to have the power/stamina to run for longer than 1 or 2 minutes before feeling like I want to collapse. I am also doing moderate strength training, particularly focussing on legs.

I was wondering mainly from runners who started off being seriously unfit like me - how did you do it? How long did it take? Am I doing something wrong?

PS: Treadmill is set at 9.0 to 9.5 km per hour for my running and 5.0 km per hour for my walking.

I went from out of shape big time to PR on half marathon in 5 months. I just started running and started slow and built up.

RuthNewton

I am trying to figure this out also. Will read more later. Thanks for everyones input.

msandwich

i've heard 'zombies, run' is great for outdoors - i don't have an iphone and my ipos's the old style so i can't get it.

That app is fantastic! I love it.

martinh78

You like the idea of long solitary runs outside...so why are you pounding the treadmill in a hot stale gym?

Get outside and just run. Slow down (as already said!) but juts do it. I went out, did 10mins, came home. Did that a couple of times until I felt comfortable with my breathing and the 10mins, then tried 15mins Same again, two or three runs at that, make sure it's comfortable, then up it to 20 mins.

Now I do 45mins to 1 hr once a week, and 20-30mins 3-4 times a week.

Just get outside and run!

themelmac

And remember, sometimes you have good running days and some days you have bad running days. It took me awhile to realize that and I was down on myself when I had bad days.

In the beginning, it's easy to have tough days. I remember when I was doing C25K for the first time, when was able to run up a short, steep hill without stopping, it was a HUGE VICTORY!

Just take your time and follow the C25K program. And buy new running shoes if yours are more than 1 year old. It's amazing how good a new pair of shoes can make you feel!

pup0417

I have read and heard from other runner's, professional as well as recreational, that just do what feels comfortable as far as pace. The speed will come later. Just work on stamina/endurance right now. I am still pretty slow, but the more you train the faster you will get without even trying.
I was a serious "couch potato", but after losing almost 100 lbs this last year, I decided to just "do it". I will NEVER regret it. I am training for a 10K now. I train 3 days a week for now and do some other form of exercise on the other days, like elliptical.
The difference in time from my first 5K and my second a couple weeks later was 6 whole minutes less, and I wasn't really trying to go faster. It just happened. I think the biggest difference is that I walked a bit the first time and no walking the second.
As far as feeling the "need" to stop because you feel as though you can't go on, I repeat to myself "mind over matter". Change your mind and you won't let your body trick you into thinking you can't do it. Just power through it. It makes you feel so empowered.
I wish you all the best!
Marcie

AprilRN10

I suggest these books:

all are by John Bingham.
1. The Courage to Start: A Guide to Running for Your Life
2. Running for Mortals: A Commonsense Plan for Changing Your Life With Running
3. No Need for Speed: A Beginner's Guide to the Joy of Running

The second one has extensive training programs in it for all levels of walkers and runners.
Enjoy!

jlambert77

it's all been addressed and repeated..but I'll give you my take

I started running a Learn to Run program, and was about 35lbs heavier than I am today(at that point I'd lost 30lbs...I still had a ways to go obviously) and I started with ZERO fitness. I really am not exaggerating at all, I had no fitness at all!

The first night out, our clinic ran this program: 2minutes walking, 1minute running x 6 I was only able to complete 4 of the intervals, and to go "out and back" took me 42minutes(so...we didn't go far, but it shows you how UNFIT I was)

I kept at it, and worked up endurance, and the best advice I had was from my doula (haha) She told me to really work on breathing. So, I breathe in for 3 'steps' and out for 3 steps...I have been running since August 2010 and I STILL count my steps so I can keep my breathing under control.

I do not run fast, at all. But I run. I've ran a couple 5ks, 2 10ks, an 11k and one half marathon Keep it up, and go SLOW...

PaulaJPatrick

I am so interested in this as well. I really want to run and I try on the treadmill (and outside) but feel I am only doing a fast walk. I vary between 4.5 and 5 for my "run" and 4 to 4.5 for my walk. I can get about 2 minutes at my "run" before I have to slow down or grab the bars. It is so frustrating - I don't feel like my stride is long enough, I don't feel like I get my feet of the ground enough...does that come or how do you learn that? I am still about 80 lbs overweight so don't know if it will come as I continue to lose .... trying to hang in there but getting frustrated :ohwell:

Angie

You don't want your stride to be long nor worry about your feet getting off the ground too high, running short strides landing in the middle of your foot will help you avoid injury. Hang in there, it will come, but it is not an overnight accomplishment. Good luck.

amytag

I started C25K at over 250 lbs, and ridiculously unfit. Overall, it took me about 16 weeks to complete the program. Weeks 1-3 were fine, but I repeated the other weeks until I felt ready to move on to the next. My running speed to start with was only 4-4.5 miles per hour, which is walking speed for most people, but I truly was running (or shuffling, if you will).

I still run slow in comparison to thin, experienced runners, but completed by first 5k in 44 minutes and my most recent one (6 months later) in 37 minutes.

Elzecat

I suggest these books:

all are by John Bingham.
1. The Courage to Start: A Guide to Running for Your Life
2. Running for Mortals: A Commonsense Plan for Changing Your Life With Running
3. No Need for Speed: A Beginner's Guide to the Joy of Running

The second one has extensive training programs in it for all levels of walkers and runners.
Enjoy!

Excellent reads, all of them. Also recommend: "Run Your Butt Off," and anything by Jeff Galloway.

gfedex

I started on a treadmill doing 5.2 mph on a moderate incline. I'd run for 15 minutes, walk for 10 and run for 5. I wasn't seriously overweight (about 150 lbs at 5'6'') but I was totally out of shape. I was just really good upping speed, distance I was running or incline on a regular basis- I made sure I was challenging myself and within 3-ish months I was running a 5k at 6mph (this is an approximation as it was a few years ago). I started exercising in the winter but in the spring I moved my runs outdoors and set a goal to run a HM in the fall.

That was it, really. I just pushed myself, always gauging whether I could go a little faster or a little harder. I did the research on training plans for HMs, did cross-training a couple days per week...standard stuff, really. I feel like I improved fairly quickly.

Zomoniac

Persevere. Push yourself. If you're just a bit short of breath, take a breather for a minute and carry on. I got from barely being able to do a kilometre at 10kph to doing sub-50 10ks in around 3 months, and half marathons about 6 weeks after that. If your legs are going try stretching more. If you're feeling chest pains or muscles/tendons tweaking then stop immediately, it's not worth trying to push through it (been there, it hurts, a lot, I tried "pushing through the pain" and did my achilles in, was out for 5 months), but if you're just running out of stamina then take a minute and go again.

Also, check your technique. Since I switched for heel landing (ie an exaggerated walking motion) to flat/ball landing I've had far less pain and fewer injuries. Keep hydrated, stretch well, and good luck

summertime_girl

Couch 2 5k. Which lead to some serious obstacle course racing, as well as half marathons. Working on a full marathon for this year, as well as two more half marathons, Tough Mudder, and a dozen (at least) smaller races.

When I started, I could barely hit 30 seconds of running at a time.

trogalicious

I started walking. One foot at a time. Just started going further and faster.. slowly.

KaylaBushman

I have always wanted to be able to run as well, I got to where I could run for a mile but not any further without my lungs feeling like they were going to collapse and my legs feeling like rubber.

Then I did Insanity for three weeks (had to quit because of knee issues)

Ever since then I can run for 3-4 miles no problem, the best (and most frustrating) thing is that my legs give out before my lungs do now.

Insanity is such a great conditioning program for Cardiovascular health and strength. That is the single greatest thing I gained doing insanity for only three weeks.

So that is my advice, try insanity for a few weeks (or longer if you can make it) and just see how much it helps your endurance.

danimal5867

When I started my diet and exercise program I was over 260 lbs. I started with the elliptical at the gym. Within a few weeks I was regularly going for an hour or more. A couple of months later I got outside and started walking, eventually adding short jogging periods (1/4 to 1/2 mile at a time). As the weight came off and I gained stamina the runs got longer and the walking eventually disappeared. I am now under 190 lbs. and my short run days are at least 3 miles and I have gone as far as ten miles running non-stop. The important thing is to go slowly both in terms of speed and increasing mileage. Your first focus should be increasing how far you can go without walking. As your stamina increases the speed will come. Get a GPS tracking app on your phone or iPod, my personal favorite is endomondo. It will track your time and distance for you and allow you to see improvements that you wouldn't otherwise notice. When I started walking/jogging I would be quite happy to average 15 minutes per mile. I've now been doing this for 8 months and my average running mile is under 9 minutes with my fastest mile logged at 7:53.

mdh185

This is the best system I ever used. I cannot recommend it enough.
http://www.jeffgalloway.com/

teamAmelia

You can run for 30 minutes nonstop? :frown: I wish that I could. So, did you really go from running for 1 minutes to running for 30 minutes in 3 wks or did I misread that?

jamers3111

Like everyone has pretty much said, you are probably running too fast (9kph=~5.5mph). Try 7.5kph for 1 min, walk 2... alternating for 20 min. Do this 3 times a week until it's too easy then do run 1: walk 1 3x a week. Right now speed isn't your friend. Speed is the last thing a runner works on (if distance is the goal). You want to be able to get your body used to the movement and distance. Once you can jog for 10+ minutes at a time you will be able to run faster naturally.
I have been running for 15 years and I don't even run 5 times a week. My max is 4 because it's just really hard on your body. Since you aren't training for a marathon there is no reason for you to run so much so fast.
You got this! Remember, slow and steady wins the race

missyfarr

I first started runniing in Feb 2010 and struggled to make it to the end of the block initially (I have never run on a treadmill and live in rainy W WA). I managed to make it up to about a mile of running (slowly) by myself. I then ran with my sister (who had run a half marathon by that point). When I got to the point where I felt like I needed to walk, my sister would just reassure me and tell me to slow down my pace and find my breath. Before I knew it, we had gone 3 miles without walking!! SLOW DOWN if/when you need to. To do distance, you need to slow down. Now, it is February 2013 and I have numerous races under my belt to include multiple half maratghons, a marathon and an ultramarathon (I did 51.8 miles in just under 12 hours). Good luck to you. Stick with it-it is so worth it!!

HealthWoke0ish

I didn't read through the thread, so apologies if I give a redundant answer, but you can look up those "Couch to 5k" workouts on-line and they have a pretty good schedule of what are basically lessons on how to run for long distances/periods of time. I did it last year and it was great.

triggsta

Honestly? I wouldn't run on the treadmill. I found it to be the most unhelpful tool to get me from no running to running (with tendinitis in my ankle in between). Go outside and run somewhere if you can. You get the impression of actually going somewhere and I, for some reason, find myself running a lot faster outside than inside. Plus you can change your speed on a whim rather than having to wait for the machine to catch up to you. I also think it's a lot easier on your joints. If you need to know how fast you're going, use GPS with either a watch or a smart phone app. So that's my 2 cents.

jamers3111

I started out morbidly obese and my first "run" lasted about 18 seconds (and I thought I was going to die). I now run 25-30 miles a week, my long run is 8-10 miles.

So, I did "a" C25K plan-but not "the" C25K plan. I found one where you ran for 30 seconds, then walked for 5.5 minutes before you had to run again. Took a few weeks before I could do that. I didn't move on to the next "week" until I could comfortably do the current week's plan. So I spent a long time getting through C25K.

And seriously-slow down. No, slower than that. My first "runs" were at barely over 5km/hr (way less than 4mph). That's the speed I could "run" and still breathe. Run lots at whatever pace YOU can manage-don't listen to what anyone else says is fast or slow, some people in this thread have advised you to run "slowly" at a pace that is faster than I run my long runs. I run the pace that's right for me-that's the pace that matters. So dial back the speed and see how much farther you can go. Run lots and lots of miles (kms) and your pace will increase as you get more fit.

I like everything about this^^^

supertracylynn

Used to weigh 218#. Started eating better and nothing else, and effortlessly got down to 187#.
Started eating in moderation and nothing else, and effortlessly got down to 167#.

That's when I started walking. Walking turned to "Let's see if I can run!"

I literally started with 1/4 of a track (the track is 0.25 of a mile, so 1/16th of a mile). Then I worked up to 1/2 of that track. Then 3/4 of the track. Etc.
That was in 2009, and I worked on it slowly.

I ran my first 5k in March 2011. I ran my first half marathon in June 2012.

Running/walking is what helps me maintain 136-138# while eating 2000+ a day.

ETA, I'm not a speed demon. When I began running, I am proud to say I was at about a 16 minute mile. Now, if I push it, I could probably do a 9 minute mile, though 9:30-10:30 is comfortable to me.
Right now I'm recovering from vein procedure and am excited to say I did 4.25miles last night in 66 minutes :bigsmile:

NJL13500

Didn't read through the entire thread, so maybe someone has suggested this already. A heart rate monitor was my best friend when starting out with running. I did 2 marathons and a few half marathons when I was 60 pounds heavier than I am now. I didn't worry about speed. I was lucky to be between a 12-13 minute mile at first. My first marathon took 7 hours to complete and my second 6 hours, but I did it. I tried to keep my heart rate in my aerobic threshold at all times. This meant sometimes slowing waaaay down, especially on hills. I kept at it and lost weight (which helped tremendously) and the speed came later. My average pace now is between 8:45-9:20 per mile. I am training for a half marathon in April and I can't wait to see what my time will be now that I am lighter.

Good luck to you and stick with it. Running is a great calorie burner.

jcjsjones

As others have said, don't worry about speed right now. Speed comes with time. Also, if you keep doing C25K, don't feel like you HAVE to complete it in the 8-9 (depending on program) weeks. I stayed on week 4 for probably 2-3 weeks before moving up.

Last - Sign up for a race!!! A Zombie Run or Color Run are awesome choices for a first race. They are both really fun!

MiloBloom83

I started at 222 pounds. I had a 2 mile loop i would walk. Then i would run a block or two then walk and then run again when i felt like i could. It took a year of on again, off again walking and running before i could run a mile without stopping. Run that first mile in 12:45. That was in the spring of 2010. Once i starting, i just kept increasing the distance in increments of about 10% until i worked up to 2 miles, then 2 1/2 miles. Then friends wanted to run a half marathon in Las Vegas in December of 2010. So in September i started training and haven't stop running since. I've run 8 half marathons and several other shorter races. Start running. Take it slow. And stick with it. The rewards are great!

sastrodder

I started with c25k too but I ditched it for googlemaps!!

What I used to do was go on to google maps before a run, plan my route, just a couple of km at first. I decided to jog from my starting point and then just see how long I could carry on for before I needed to stop. I found not constantly waiting for the lady on the c25k app to tell me to walk meant i was much more relaxed and actually, able to run at my own (slow) pace without any stops.

I carried on like this, gradually increasing the distance, and was able to build up to 10km in just short of two months!!!

hea33441

I am in the same position as you. I can't run for hardly 1 minute before I'm tired. The last time I ran, I jogged 1 min and walked 1, or 2 mintues and that seemed to help. The walking got longer as I went, but I tried for 1 and 1 for only about 20 mintues. I would love to just be able to jog a 5k!