Runners who used to be seriously unfit - how did you do it?
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bump0
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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.0 -
And another!
This. Absolutely this.Slow down...the most annoying running advice ever but also the most accurate. You should be able to carry on a conversation while running. If you can't you are running too fast. Speed will come.
As you keep at it, it will get easier.
I agree - slowing it down is essential. It will feel like you're going *too* slow but when you're in the early stages there really is no such thing. Time and persistence!
Oh, and make sure you eat your exercise calories. Running requires fuel.
Another vote for this!
And another !! 9 to 9.5 is way to fast. I would die. I run between 5 & 6 mph and those are my faster runs. I am pathetically slow. The key is to build endourance & the key to that is running at a conversational pace. If you csnnot speak in a full sentence, slow down.
Good luck.0 -
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.0 -
And another!
This. Absolutely this.Slow down...the most annoying running advice ever but also the most accurate. You should be able to carry on a conversation while running. If you can't you are running too fast. Speed will come.
As you keep at it, it will get easier.
I agree - slowing it down is essential. It will feel like you're going *too* slow but when you're in the early stages there really is no such thing. Time and persistence!
Oh, and make sure you eat your exercise calories. Running requires fuel.
Another vote for this!
And another !! 9 to 9.5 is way to fast. I would die. I run between 5 & 6 mph and those are my faster runs. I am pathetically slow. The key is to build endourance & the key to that is running at a conversational pace. If you csnnot speak in a full sentence, slow down.
Good luck.
Add my vote too. I am a respectable runner. I am never going to win a race or set a course record, but I can plod my way through 5-15 km races and finish in the top half of the pack . My race pace for 10 km is about 12km/hr...that's my race pace. My training pace is about 10km/hr. When I was first getting back into running after having my second child, I was lucky if my training pace was 7.5 or 8 km / hr.
I trained my neighbour for a 5k race using C25K. It took her many weeks to get through each 'week', but she did it. If you have a buddy who can run and is willing to pace you a bit, it can be very helpful. My neighbour initially didn't want to run with me because she thought that I was 'too fast'. I persisted and she was really grateful for the help.0 -
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!
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What awesome advice, I'm very interested too for the same reasons. Thanks for asking the question OP!0
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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.
Best news I've heard all day! Thanks.0 -
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.0 -
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.0 -
I finished the C25k last year. I couldn't run a full minute without gasping for air at first. You just need to slow down. You can do it! Have fun!0
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When I did c25k a few years ago it was really tough going. I made myself do it outside round the local field/dog walking park.
The first few weeks were particularly tough,
I made myself a sticker chart for 10 weeks, aimed for 3 runs a week and gave myself a non-food related treat if I had 3 stars at the end of the week.
Sounds really childish I know but it really did help to motivate me!!
Also after a few weeks I realised how much I had progressed by how many times I had made it round the park as I was running more and walking less.
Keep trying!!
I also planned a 5k charity run for a few weeks after i was due to finish the plan to keep me focused.
good luck!0 -
Another thing on the subject of technique;
If it's your legs that are giving in first, as ludicrous as it may sound you might want to actually try upping your pace. When I first started out I was doing 8-9kph on the treadmill and in a lot of pain a lot of the time. Turns out I have tendons far too short for my legs, and when I'm in that 7-9kph zone of slightly above a power walk but not quite a proper run it absolutely destroyed my tendons. As soon as I upped it to 10kph and higher, even though I was out of breath sooner I was able to run further and get fewer injuries. I'm aware that in this respect I'm probably just a freak, but it's just a thought.0 -
You're beating me. I keeled over week one day 3. Decided to waittil I'd lost a bit more. The bad news is I now have lost a bit more and its getting to be spring so I may need to start again soon.
Keep at it. Do what they are all advising on slowing down and getting rest days in and see how you get on. ANd I'll let you know how I do (after my holidays
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bump0
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Slow down...the most annoying running advice ever but also the most accurate. You should be able to carry on a conversation while running. If you can't you are running too fast. Speed will come.
As you keep at it, it will get easier.
This is the advice that was given to me during week 1 of C25K. Once I slowed down, the process became much easier. I am now in week 3 and although I was nervous of my first 3 minute run, it was no problem. I use the Get running app on my iphone. Its a great tool. Good luck!0 -
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.
That does it - I'm definitely going to have to buy it. Think it might give me the motivation I need!0 -
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 used to be a runner, so that helps..but I really let myself and my fitness go to hell in a hand basket the last 10+ years or so. Honestly, I just had to start out walking...one foot in front of the other. I started with that 3x weekly 2 miles...then 5x weekly 2 miles...then I started incorporating some running in there. At first it was just once per week and I'd do an interval...jog for 1 minute steady pace and then walk for 1.5 minutes...so on and so forth for 30 minutes. I also incorporated a jogging day where I'd jog at a steady pace as much as I could and just walk the rest...started at 1 mile...once I could jog an entire mile I upped it to 1.5...then to 2...2.5...3 and so on.
Currently, I can run about 3 miles non-stop...at only about 4.5 miles per hour. I started running again in December and took a couple weeks off during the holidays, so I've been overall happy with my progress...but it is low re-gaining my fitness.0 -
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.
That does it - I'm definitely going to have to buy it. Think it might give me the motivation I need!
Can there be a Zombies Run! group?
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Wow you guys! Thanks so much for all this advice. I shall read and re-read. It looks like I need to SLOW DOWN! Perhaps I am trying to go too fast too soon. For those that say try it outside - I will in the spring - it is far too cold and here in the UK for me to go galloping around in the great outdoors
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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?
You misread it. I can only run for around 1 - 1.5 minutes now. I do walk/run alternately for up to 30 minutes. I wish I could run for 30 minutes though
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Wow you guys! Thanks so much for all this advice. I shall read and re-read. It looks like I need to SLOW DOWN! Perhaps I am trying to go too fast too soon. For those that say try it outside - I will in the spring - it is far too cold and here in the UK for me to go galloping around in the great outdoors
You're most welcome! I'm going to bookmark this thread and re-read it when I need a boost.
I live Oop North and can only get out during daylight hours at this time of year - with a base layer, hoodie, waterproof jacket, hat and gloves. I've even got long socks that go under my running tights. I even ran in the snow with a set of YakTrax (they go on your shoes to stop you slipping). But once it gets dark it's just too cold!0 -
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.
You are probably right - plus the treadmill gets very boring. Just that it is soooooo cold outside.... I'm a wimp, I know, I know!0 -
I tried to jog at 258 pounds and ended up with plantar faciitis. I waited till I lost 40 pounds to try again but did loads of speed walking and hill climbs during that recovery time. When I started running again, I ran in intervals and then power walked. Each week, I would add a bit more time to my running. I've been running intervals for about 3 months and can now run a distance of 10km in 1:22 which averages me at about 4.9 mph, just under 9kph.
It takes a lot of conditioning to run and like the others have said, you need to slow down to a pace you can handle for a longer distance.0 -
I just wanted to add, I enjoy running on my treadmill, it's there when I can't get out and it does help in conditioning you to run and can be very useful.
I run at 5 and add 5 1 min intervals at 6mph. I set my incline at 1 or 2.
It's also awesome for hill climbs.0 -
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!
Yes you are so right - and thanks for the great advice - I like the idea of just doing 10 or 15 mins then coming home. My plans for outdoor running are probably too grandiose for my abilities - I see myself running to the park, round the park then back home. I know I can't do that so I stick to the treadmill. Even running round my block non-stop would be an achievement for me.0 -
bump!0
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Thanks for bumping, there is just so much to read on here - lots of fantastic advice!0
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Thank you! I could have written this myself, the thoughts are so familiar. I've been struggling so much and keep saying I'm going to stop trying to run and just increase my walking speed until I drop more weight.
I'll be back to read through the responses!0 -
I just ran.0
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