how to increase timing?

Ritesh_Pandey

Hey Guys, I am 81Kg now after shedding 5kgs. I started running 2 months before and could not even run 100 meter but now I can run 3 minute and almost 600 meters at a stretch and then I've to take walking break.....I got stuck at this from past 2 weeks. Any suggestions to increase time and distance???

albertabeefy

Hey Guys, I am 81Kg now after shedding 5kgs. I started running 2 months before and could not even run 100 meter but now I can run 3 minute and almost 600 meters at a stretch and then I've to take walking break.....I got stuck at this from past 2 weeks. Any suggestions to increase time and distance???

Look up the C25K (couch-to-5K) running plan. If you've no desire to run 5K, simply shorten the distances / times accordingly in the plan according to your own goal.

It's a good plan though, and many have used it to change from sedentary ... to runners.

caly_man

running longer distances is all about good form and easy breathing. breath through the nose and out the mouth. try jogging instead of actual running or sprinting which will leave you winded much faster. i would also try to stay on dirt or grass instead of hitting the pavement. and of course make sure you have a great pair of running shoes. good luck.

prium01

Hi! Congrats! You are doing great! Increasing speed and timing cannot go together...first you need to lower your speed and see how long you can run...Start with 5mph or whatever you are comfortable with...Then increase your speed 10% every week...Once you can run at decent speed for 10 mins or more then increase mileage..:flowerforyou: All the best!! start with a mile...you will go long way!I can now run 40 mins of longer at 6 miles per hr...Hope to be faster..

Shalini_15

As everyone else said, slow and steady is the key.You can reduce the speed and try jogging instead of actual running. Every week try to increase your duration by a few seconds may be 20 or 30 (or more but it should be consistent). One thing I have seen is instead of everyday running try running on alternate days (has helped me, not sure if it actually works). Gradually you can increase your speed but first get the hang of running for at least 10mins. Plus good shoes .

Ritesh_Pandey

Thanks everyone will jog for few days and longer time then will concentrate on speed..

Ritesh_Pandey

is it ok to take walking breaks while jogging as I can't jog for a longer time?

albertabeefy

is it ok to take walking breaks while jogging as I can't jog for a longer time?

Heck yes. That's what I had to do to increase my distance, I just gradually lengthened the running time while shortening the walk breaks... Eventually it was all running/jogging. But at-first I was more walking then running...

caly_man

don't forget to stretch your lower body really well and do at least a 5 min walk before starting to jog (warm-up)

if you ever get shortness of breath, feel like throwing up, pain in the stomach, pain in the shins, or overall general pain during running....don't push through the pain. just stop jogging and continue to walk and all those symptoms will go away.

running is not suppose to be a painful activity, but when you're starting out the body is just getting used to something new.

try power walking to build up more stamina and strength in your legs, try walking longer distances, 5 mile walk, 10 mile walk, etc. eventually you'll get to the point where you're body will be saying, come'on ... you are moving too slow and you'll start jogging instead because walking has just become too easy.

It'll take some hard work, but you'll get there soon if you put in the training.

have fun

TAMayorga

Hi! Congrats! You are doing great! Increasing speed and timing cannot go together...first you need to lower your speed and see how long you can run...Start with 5mph or whatever you are comfortable with...Then increase your speed 10% every week...Once you can run at decent speed for 10 mins or more then increase mileage..:flowerforyou: All the best!! start with a mile...you will go long way!I can now run 40 mins of longer at 6 miles per hr...Hope to be faster..

So you alternate increases in speed and distance? I thought you'd work your way up to the desired distance at a slow speed and then try to increase speed...