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

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.

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^^^

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.

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!

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!

When I started running....I'd go 7 minutes in one direction then turn around and come home. So at first, I only ran about 15 minutes at a time. Build up you endurance and gradually increase your time.

I'm now up to 40 minute runs, under ten minutes per mile. I feel like I could keep going for way longer, but that's not really necessary for what my goals are.

Don't focus on how fast you are going. Just keep moving, and you'll keep improving.

It took me about 6 months to get up to 5k distance about 4 years ago.

I did a 1/2 Ironman in October.

Keep at it. It will come. It might come slowly - be patient.

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 did the NHS C25K programme last year and managed to run as long as 20 mins, then went on holiday and struggled to get back into it. All my running friends agree that for most people C25K ups the running sections way too quickly.

In January I restarted running, with C25K at first (used Chubby Jones this time - far more fun as she is quite funny and the music is better), but after week four I started doing it my own way. I much prefer to run outdoors as you can speed up and down easily if you are out of breath or really feeling it. And the wind in your face really keeps you cool!

Sometimes I run/walk alternating between lampposts in the park, sometimes I do the runs as sprints. Other times I find a hill in the park and run up it then slowly walk down it (intervals, basically). Also I sometimes alternate my run/walks with whatever song comes on my iPod (inevitably the long song will kick in when it's time to run!). Other times I walk for five minutes then just run for as long as I can and see how far I can get (not very!).

From all these responses I think one thing is true - one size doesn't fit all. Some people take to running like ducks to water, for the rest of us it takes a little more time and patience.

Six weeks is not long to have started running, so don't beat yourself up. Any kind of running, even for a couple of minutes interspersed with walking, is a fantastic workout and I'm sure your stamina (and mine) will improve with time. We're just taking longer than the C25K programme allows for. Despite not being a great runner yet, my lung capacity has improved beyond all expectation (I have asthma) and I know I'm getting stronger.

On the days I do my best runs I am usually not stressed out, going super-slow (one of my MFP friends refers to it as 'molasses slow' - basically a slow shuffle, not an Usain Bolt sprint) and my form is good (this video is great for explaining form: www.youtube.com/watch?v=Tx6x2cD6Y8Q).

Hang in there!

x

C25k got me started. I couldnt even walk at a decent pace for more than a minute @216lbs.

Here are my tips.

1. Stick with it.

2. Get off the treadmill and go outside - you will be amazed at who is watching and who you will inspire.

3. repeat weeks until its becomes comfortable for you...I repeated weeks 3 and 4 and even 5 times until I felt like I was ready to move on.

4. Its not a race to see how far you can go how fast...its about just getting out there every day and doing it, the rest will take care of itself.

Good luck, its worth it and has changed my life.

I built up my stamina in cardio classes. I tried to run, built up to a mile and couldn't push past it, and decided it sucked and I was never going to be a runner. I started doing cardio kickboxing and Zumba instead. After several months of that, I went to the gym one day and found out class had been cancelled - I needed my workout, so I hopped on the treadmill and ran for 25 minutes. Now I can run (outside!) without walking for over an hour.

I agree with the comments of slow down - it's not about speed yet, it's about building up endurance. Perspective: you're trying to run at what I currently run. When I started, 8-8.5km/hr was a more appropriate speed.