Cant even last 5 mins

Go with c25k (or couch to 5 km) a programme for total novice runners

Link

---

>http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx

Worked wonders for me, although i did get fitted for running shoes as i pronate when running and this cured my shin pain

after the 5 min warm up walk i always stretch before running

Happy running :drinker:

I have asthma which is one of the reasons I picked up running when I was in junior high. It helped me go from from not being allowed to participate in gym to playing two varsity sports. I stopped running after high school, just didn't make time for it, work, GF, the usual excuses, and over the last few years I really packed on a lot of weight. With those two things combined, my asthma came back with a vengeance. When I tried to start running again 8 months ago I couldn't even do 5 minutes before I had to use my inhaler.

How I started running was I would set a goal for a distance then time myself for that distance. So maybe the first day it takes you 20 minutes to walk a mile, how long doesn't matter in the grand scheme of things, but you want a pace that lets you complete the mile with having an asthma attack. Each day you try to finish your mile faster, and eventually you get to a point where you can maintain a brisk walking pace for the entire mile. Once you are walking at steady brisk pace for the entire mile, then I would start incorporating short periods of running, light jogging, or just walking even faster. Something as small as 10 seconds run, then back to walking at a brisk pace for 2 minutes. Gradually increase the duration of running and/or shorten the "rest periods" of just walking at a brisk pace. Eventually you will get to where you can run the entire mile.

That's the method that worked for me both when I was kid and then recently as a older out of shape fat guy. The standard advice I got of "just go run as long as you can, then do it again the next day and eventually you'll be able to run a mile" just didn't work for me. Doing it this way let me get the calorie burn of a mile (the caloric difference between walking a mile and running it isn't huge) and it let my lungs get a really low impact cardio workout without an asthma attack stopping me dead in my tracks. Running makes a world of difference with my asthma, I used to always have my inhaler on me at all times, now I just leave one in my car and one in my bedroom for emergencies, but I haven't had to use it few months. Best of luck to you, I have complete faith that you can do it.

You don't *have* to run. I haven't been able to run since I was in Jr. High, but I still was active.
When I would go on the treadmill at the gym, I normally don't go above 4.0-4.5.
Start out walking at 2.0, after minute go to 2.5. In a couple minutes go to 3.0, then 2 more minutes go to 3.5.
There is your 5 minute warm up to 3.5. In 5 minutes (at your 10:00mark) go to 4.0.
Do 4.0 for 5-10 minutes, then back down to 3.5 for 5 minutes, then cool down for 5 minutes.
I used to do that when I was starting out at the gym. Doing it this way I'd be on for about 20-30 minutes, then I'd do weights for about 20 minutes. Was a pretty good workout for myself/ abilities at the time.

Totally normal! When I first started going to the gym I was just like you :] but overtime I slowly increased the time taken to run, when I started getting tired from running I would walk on the treadmill until I thought I could run again. I pushed myself and now I can run decent distances without stopping :]

Also I would recommend running, then walking, then running. I found that after running for a while the elliptical was much easier. I guess it's personal preference. I've never done C25K.

It takes time to build up fitness so keep persevering and you will get there!

I was 181 and 5ft 1 when I started off, I have severe asthma and I cant run at all with out having an asthma attack. My calves still get sore when walking on the treadmill.

I barely lasted in the gym or classes but now I am alot stronger and fitter. I am finding it a lot easier a year and a half later.

Please stick at it, it is very tough but you have to start somewhere and I am glad I stuck at it as now, I feel healthier, I am not as tired but I still cant do an awful lot of cardio due to my asthma, so I tend to do light cardio and more weights and it still burns the calories.

I hope this helps.

I think 5 minutes is really good considering you're not an active runner. Plus you have asthma, so double good. I use singulair before exercising, it helps ALOT. When I get back to exercising I doubt I'll be able to do 5 minutes either.

If you want to up your oxygen intake in the most efficient way possible (for untrained people), this is a workout pattern which has been deveoped through research. You won't become a very strong runner, but it will help your heart and your circulation, and it's a good place to start if you have never tried before.

You do it biking, walking, running - any cardio exercise is fine.

4 minutes very easy and relaxed.
2 minutes as high intensity as you can.
3 minutes relaxed.
2 minutes high intensity, want to be really fighting it.
3 minutes relaxed.
2 minutes very intense.
3 minutes relaxed.
2 minutes intense.
3-5 minutes relaxed cooldown.

The clue to this is in the high intensity in the shorter periods. If you were able to do 8 minutes in one go, as hard as possible, full out, you could do that - but then you need to be fairly fit. This way you get to catch your breath.

It's the strain on your system by high intensity that helps your heart and your circulation.

This won't make you fit fast, so if you want to become a long distance runner, this is not the wrkout. But if you are very unfit and just want to do the quickest thing you can to take care of your heart, this is it.

Repeat 4-5 times a week.

And it's perfectly normal if you hurt 2-3 days after this, for the first 10 times. You are pushing yourself as much as you can, something you hardly ever have done up to now. You wil lbe sore.

Took me three months of walking starting at one mile in 25 minutes with pauses and building to ten miles per day in 150 minutes
Then I got on an exercise bike - went for 6 miles in 30 minutes at 12 mph
Took me three months of bike before went for first jog - disastrous
Took me another three months of bike before started training for 5k
After year on mfp did my 5k without stopping in 30 mins
Now can go for 40 miles on exercise bike in 120 minutes at 20mph

Running is waste of space for me as bad for joints but have promised to run again in 7 weeks to see if losing a further 25lbs makes a difference

2012 3800 miles on bike; 25 miles ran
2013 to date 600 miles on bike ; 0 miles ran

Luckily apart from the running all done in the comfort of home and have watched a lot of blu-rays

It ain't easy but it is worth it

Enjoy your journey

When I started I could barely stand for 30 seconds at a stretch and walking was just impossible. I had to get a doctors script for aquatic therapy to utilize weight displacement so I could stand long enough to get any exercise and the first time I ever went I still only last 5 minutes. Fast forward to today (42 months) and I have swam 78 laps in the last 2 days and am heading to the gym in an hour for my normal 75 minutes on the elliptical. Point is we all started somewhere and most cases it wasn't pretty but we was persistent and kept going back and over time built up to what we all can do today... But it never means we stop pushing ourselves. If I did 38 laps Sunday then I was going for 40 laps yesterday and Wednesday it will be 42.... Best of Luck,,,,

Hey, this traffic has been very encouraging. Really was struggling these last 2 weeks: someone thought I was walking but I was running....Does anyone have input regarding the weigh ins? 194 lbs on Saturday and 199 by Tuesday morning! Yuck.