Advice on Running?

Colliex3
Colliex3 Posts: 328 Member
in Fitness and Exercise
I used to love running when I was younger, but now instead of it being fun, It hurts, It kills my chest more then anything. Ive tried the C25k Apps, and I hate them. Is there any suggestions as to how I can get into running again with it killing me every-time? I heard once you get into it or back into its a second nature and a great exercise for losing weight.

Other questions I have to this is...
Do I need certain sneakers?
Is running on the roads worse for your knees?

Any advice would be great.

Collie

Replies

  • scottb81
    scottb81 Posts: 2,538 Member
    Once you allow yourself to lose your fitness it hurts a lot to start up again. There is no way around it. I know that speaking as one who has been through it several times.

    The good news is that the pain is temporary and will go away after a while and running will be good again.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    I was going to suggest c25k. :tongue: What about the apps did you not like?

    Running on dirt or a track is better for your knees than asphalt. Cement is the worst, so avoid sidewalks. And shoes can make all the difference - if you have a good running store that does fittings, many people highly recommend that route. When I started out, I made sure I at least had a fairly new pair of shoes that I had always been comfortable with, so they had good support, weren't worn or broken down or anything.
  • twinmom_112002
    twinmom_112002 Posts: 739 Member
    Its gonna hurt. My advice would be to get fitted for good shoes and then just get out there. If you hate the C25K apps then set mini goals for yourself on your run (make it to the light and then walk until that sign then run to the next light....etc). Don't do it everyday to give yourself time to recover. Get a good playlist.
  • jbr121
    jbr121 Posts: 28 Member
    I interval train - run for 2 mins, walk for 3. More and more studies are showing its far more effective at getting back to that optimal fitness level faster than just constant running.

    I have a treadmill at home - my knees just can't cope with road running - I wouldn't advise it without the right footwear, assuming you have no previous issues like joint problems or shin splints.
  • jessicawrites
    jessicawrites Posts: 235 Member
    I'm having success with intervals (running hard for 1-3 minutes followed by a 1-3 minute walking period). It helps build my lung stamina up but also gives me the chance to catch my breath when I'm feeling overwhelmed.
  • Colliex3
    Colliex3 Posts: 328 Member
    I just didnt like how it was all timed out I dont think my body functions well to time limits, But maybe setting mini goals would work better. Maybe Ill head over to the HS and use their track.

    And I guess getting my breathing under control would help to right? because i feel like my lungs going to explode sometimes
  • Colliex3
    Colliex3 Posts: 328 Member
    Only issue ive had was I broke my ankle a few years ago. I think from favoring my good foot so long my other is alitle weaker.
  • jivegirl100
    jivegirl100 Posts: 4 Member
    c25k every time. You just have to force yourself through the pain barrier of the first few (5?) weeks, then you'll start finding it less awful (notice I didn't say easier!) Keep a record so you can see how much you've improved. I remember the pain of the first few weeks and building up to that first 20 minutes seemed impossible. That was almost 3 years ago; I ran my first marathon last year, running is simply part of my life now and I'm so glad I pushed through those first few weeks.

    Definitely get fitted for proper running shoes, from a specialist shop. I used bad knees as an excuse not to run for years. I got fitted out for built up trainers at the start and my knees haven't bothered me since.

    Constant tarmac/road doesn't have to equal injury, and roads are easy, especially when you're starting out and your form isn't great. Tracks and trails (i.e. off road) are ideal, as long as they're flat.

    Do you have some kind of pace/speed monitor? Most beginners (myself included) start off going way too fast, and then get tired easily.

    Good luck.. stick with it!
  • jbr121
    jbr121 Posts: 28 Member
    Yes, breathing well helps. But do try interval training - it's really helped me get back to a decent level of fitness - it should really help. I hate that 'lungs on fire' feeling...
  • jivegirl100
    jivegirl100 Posts: 4 Member
    PS the chest thing is just a lack of lung capacity/cardio fitness - I used to get that with a weird metallic taste in my mouth. It just takes a while to build up, but that stamina really does come - just take it gradually. Mix running (very slow jog) with fast walking. Build up gradually.

    Good luck!
  • Colliex3
    Colliex3 Posts: 328 Member
    Thanks guys, Im definitely going to volunteer my younger sister run with me, maybe I wont give in then lol.
  • whatjesseats
    whatjesseats Posts: 228 Member
    A few things for new runners:
    1. Get proper running shoes--they can make a world of difference.
    2. Run slow enough that your breath is under control. This might feel ridiculously slow, but you can work on your speed later, after you've established a base.
    3. Do not run more often than every other day.
    4. Sign up for a race!
  • athenawho
    athenawho Posts: 253
    A few things for new runners:
    1. Get proper running shoes--they can make a world of difference.
    2. Run slow enough that your breath is under control. This might feel ridiculously slow, but you can work on your speed later, after you've established a base.
    3. Do not run more often than every other day.
    4. Sign up for a race!

    I'm new to running and I was wondering about number 3....why?

    I've been doing 2-3 days in a row and then a day off. Do I need to stop that?
  • martinh78
    martinh78 Posts: 601
    I recently started running. I got a stitch after 10mins, could hardly breath, was really struggling to do more than 15mins.

    Now I can run 45-60mins and love it.

    You just need to go slow and steady. Slow your breating perhaps. I breath in for four steps, out for four steps as a guide (changes, but that's how I started). Really helped.

    Also try running between lamposts. Run to one, walk to one, run to one, etc. Again, as time progresses you'll find that you can run 2, walk 1. I bet in a month you'd be able to just run them all.

    I don't bother logging distances, I just log time. Ttoday I did 45mins in the snow. Don't care how far it was, it was tough and I'll be enjoying the 600 Calories shortly!
  • whatjesseats
    whatjesseats Posts: 228 Member
    A few things for new runners:
    1. Get proper running shoes--they can make a world of difference.
    2. Run slow enough that your breath is under control. This might feel ridiculously slow, but you can work on your speed later, after you've established a base.
    3. Do not run more often than every other day.
    4. Sign up for a race!

    I'm new to running and I was wondering about number 3....why?

    I've been doing 2-3 days in a row and then a day off. Do I need to stop that?

    I think every other day is a good goal for beginners because of the strain running puts on your body. Until your body adapts to the new activity, running more frequently increases your chances of injury. Additionally, having a day to recover between runs will probably translate to better runs since your "running muscles" will be fresh.

    I'm certainly not an expert, but I would advise you to run every other day. On non-running days, rest or cross train.
  • lauraniwa
    lauraniwa Posts: 131 Member
    A few things for new runners:
    1. Get proper running shoes--they can make a world of difference.
    2. Run slow enough that your breath is under control. This might feel ridiculously slow, but you can work on your speed later, after you've established a base.
    3. Do not run more often than every other day.
    4. Sign up for a race!

    I'm new to running and I was wondering about number 3....why?

    I've been doing 2-3 days in a row and then a day off. Do I need to stop that?

    Not everyone needs every other day off but it can be a good rule of thumb when starting out. The idea is to give your joints/muscle a rest day, same as strength training, and there-by prevent injury and over training. BUT if you've already had good luck with your current schedule, carry on. Just be sure to "listen to your body" i.e. don't get too fixated on your schedule, if you need a rest day or a shorter run day, take it. Adding in a day of non impact cross training (swimming, biking) can be a good way of continuing cardiovascular fitness without the joint stress, if you're a fan of multiple days in a row but your joints are not :tongue:
  • workout_junkee
    workout_junkee Posts: 473 Member
    A few things for new runners:
    1. Get proper running shoes--they can make a world of difference.
    2. Run slow enough that your breath is under control. This might feel ridiculously slow, but you can work on your speed later, after you've established a base.
    3. Do not run more often than every other day.
    4. Sign up for a race!

    I'm new to running and I was wondering about number 3....why?

    I've been doing 2-3 days in a row and then a day off. Do I need to stop that?


    It can increase your chance of injury.

    Another tip is not to increase your mage more than 10% a week. Anymore increases chance of injury.

    OP, I was never a fan of timed distance when I started. I did run a block the walk a block. I increased my running distance overtime until I no longered needed walk breaks. That seemed to work better for me.
  • Faintgreeneyes
    Faintgreeneyes Posts: 729 Member
    Good shoes make a world of difference. Go to a running store and have them properly fit your feet according to your running stride and heal strike. This will save you from injuries in the long run.

    Also, if you don't like c25k programs then just start out by running as much as you can while taking walking breaks. Are your lungs going to hurt? yup, especially in the colder weather that we have now(if you are running outside). The point is that the more endurance you build up, the less it will hurt and the longer you will be able to go.

    Remember to hydrate before and after your run and to make sure you are fueling your body right as well. I know that I am just starting back running after a 3 month hiatus, so my goal for today is to run 1 mile. I will see how far I can go and adjust my pace and walking breaks in accordance to what my body tells me.

    Good Luck to you!
  • krissielynn87
    krissielynn87 Posts: 214 Member
    I'm going to use some of this advice. what are those apps that everyone is talking about though?
  • daj150
    daj150 Posts: 815 Member
    If your chest is hurting, I would see a doctor. Your chest should not be hurting when you run, nor should your body in any serious amount of pain. You may experience DOMS afterwards, but you shouldn't be hurting at all. Again, see a doctor...they will probably recommend you to a sports therapist or the like for a more detailed analysis if it's not an obvious issue.

    In regards to shoes, find a local running store and get fitted.

    In regards to some other posts...the idea behind run no more than every other day is a precautionary recommendation for beginner runners who are typically overweight. The idea is that your body will take longer initially to recover from lighter workouts. I don't really prescribe to this, but that is the reasoning behind it. I say run once per day with at least 1 rest day if you want. You just need to listen to your body...if running 2-3 days in a row feels fine, do it. If you are having all sorts of problems, then don't do it.
  • MightyDomo
    MightyDomo Posts: 1,265 Member
    A few things will probably have been said already.

    1. Start an at home/gym Cardio program to help you increase your endurance. The more you do the more it increases.
    2. Good running gear. Shoes & Clothes.
    3. Make a Goal to complete in a realistic amount of time. 5K in 15 minutes is do-able... for an athlete runner, 20-25 minutes would be a good goal.
    4. If you don't already know how to run properly then it is a good time to learn a good running form, this will help with your endurance during your run and also to keep you from injury.
    5. Always run at a pace that you can still talk as running faster than that will make it harder to last without having to walk or stop.

    And have fun! Eat a good meal before (wait a bit before you run) and have a nice post-run snack after.

Categories