Running newbie - couch-to-5k, Haaaaaard!!
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I understand your pain so much...I have great endurance, strength, and speed....
BUT HORRIBLE STAMINA.
I'm not cut out to run. I'm just not. But what helps me run is taking it VERY SLOWLY. As in, instead of sprinting and wasting all your energy in one go, jog lightly and slowly. Don't worry about going fast or quickening your pace, just make sure you're not completely wearing yourself out. You want to save your energy so you can last longer.
Good luck (thumbs up)0 -
Good lord, I'm glad I'm not the only one who thinks the c25k is hard. I used to jog everyday back in highschool, then stopped and am just now picking it back up. I had the hardest time that first week, and I just started week 2 (didn't get to do it today because it was way too hot and humid outside. I was gasping for air as soon as I walked out the door), and its still just as difficult.
I do have a question of my own tho..I've been jogging at a Reeeeally slow pace (15min mile) and I still have a hard time breathing, I wouldn't be able to keep up a conversation if I tried. I feel if I go any slower I'd just be power walking. I'm sure it has to do with my horrible past of smoking a pack of cigarettes a day (i switched to e-cigs a little over a year ago, but I'm not sure if that's any better when it comes to running), and the fact that I have asthma. But my question is two-fold, how can I increase my stamina, and if there are any joggers out there with asthma, how do you maintain a good breathing pattern to prevent an attack? I've tried 2-2, 3-2, 3-3..nothing seems to help. -__-0 -
I started the RunDouble couch-to-5k program, and I'm on week 4.
My questions is for any runners out there who did a similar program - does it get easier soon??? God above, i feel like I'm dying doing the run intervals (now up to 3 and 5 mins running (and by running, I mean jogging my gasping *kitten*...), 2x, with walking in between). Maybe its just this humidity recently, but even getting up in the morning before it gets hot....not going so well.
I want to be able to run a _decent_ 5k, but while I've been moving up through the weeks and can force myself to run the longer times, its really freaking hard!!
Are some people just not cut out to be runners?
Any tips people can give me to help out with this endeavor?
btw, 29y/o female.
Thank you!
Ok...first and foremost...it IS hard. But SO SO SO Rewarding, especially if you're like me and get bit by the racing bug...C25K is the first step to a whoooollleee new world!
The best best advice I can give you is, like others, Go sloooooow. Even a year and a half past c25k, I'm still suuuuuper slow. When I try to add time to my runs, I go so slow I'm barely going faster than walking. When it gets to the point where you just don't think you can go faster, slow down and just kind of shuffle along. I read once that when you're doing c25k, you should be going so slow you can carry on a lively conversation with someone. Seems impossible, I know...but just try pulling back a little, even if you feel ridiculous going that slow, it's OK! Build up your stamina & speed will come later!
But...yeah, the humidity is probably part of it. On humid day's it's extra tough to push through the painfulness...try to run earlier/later, or check the forecast and try to schedule your runs on days it shouldn't be quite so humid....and bring water on runs!!
Good luck!!0 -
If you have no health reasons that force you to slow down, DON'T! It's just a short time and that running burst is what is conditioning your heart to be able to run more. I never did this program but would just run sprints in short bursts, very short and not often but would run my behind off. Started that on Jan/feb and now run a 10k in 56 mins.
A heart rate monitor is great if you love running. As you condition your heart, your heart rate won't go as high, that's when you know it's time to push yourself to run faster and the cycle starts again!
I love running!
Sorry to disappoint you, but your just wrong. Running at above aerobic capacity, especially for a new runner, is a good way to get discouraged, to risk injury and it doesn't build your aerobic capacity when you are running in an anaerobic zone.
Sorry, but pushing through for 60 seconds is not discouraging. Nobody here thinks running is easy, you have to build up. And it does condition your heart. I ran intervals when walking, I pushed myself to run fast even if just 60 seconds. My resting heart rate was nearly 60 by the time I got into running and now it's 46. I have never injured myself and have never felt discouraged. Even now, I will run faster in short bursts, not on every run but most short runs.
Edited to add: if I was going on my first full run without the walking bit then yes, I would slow my pace to be able to do the run but not for short bursts of interval running.0 -
You can do it!
I'm doing the RunDouble c25k distance version. I start week 7 tomorrow. I died just about every single week and would look at night week and think there is now way on earth I can manage to do what they are asking me to do... but so far I have managed to do every single day of it successfully. Heck, I had never even ran a mile in my life until W5D3 where is expected me to run two nonstop. You can seriously do this though. Yeah, it's going to be a hard and a challenge, but it is worth it and so rewarding and you will be so proud of yourself each week for pushing a little harder and doing more than you thought was possible.
Just go slow and take it easy and get a good rhythm going with your stride and breathing and you got this.0 -
If you have no health reasons that force you to slow down, DON'T! It's just a short time and that running burst is what is conditioning your heart to be able to run more. I never did this program but would just run sprints in short bursts, very short and not often but would run my behind off. Started that on Jan/feb and now run a 10k in 56 mins.
A heart rate monitor is great if you love running. As you condition your heart, your heart rate won't go as high, that's when you know it's time to push yourself to run faster and the cycle starts again!
I love running!
Sorry to disappoint you, but your just wrong. Running at above aerobic capacity, especially for a new runner, is a good way to get discouraged, to risk injury and it doesn't build your aerobic capacity when you are running in an anaerobic zone.
Sorry, but pushing through for 60 seconds is not discouraging. Nobody here thinks running is easy, you have to build up. And it does condition your heart. I ran intervals when walking, I pushed myself to run fast even if just 60 seconds. My resting heart rate was nearly 60 by the time I got into running and now it's 46. I have never injured myself and have never felt discouraged. Even now, I will run faster in short bursts, not on every run but most short runs.
Edited to add: if I was going on my first full run without the walking bit then yes, I would slow my pace to be able to do the run but not for short bursts of interval running.
The purpose of the C25K is to introduce the individual to distance running and prepare them to run a 5K without stopping. It is not a HIIT training program designed to burn fat. Attempting to blast through the running intervals is counterproductive to the end goal of the program.0 -
I did couch to 5 k and had to stay on one of the weeks for quite some time before i could move on. That was two years ago I am now training for a half marathon and I love it!!!! keep at it and go slow you don't need to be fast0
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Sorry, but pushing through for 60 seconds is not discouraging. Nobody here thinks running is easy, you have to build up. And it does condition your heart. I ran intervals when walking, I pushed myself to run fast even if just 60 seconds. My resting heart rate was nearly 60 by the time I got into running and now it's 46. I have never injured myself and have never felt discouraged. Even now, I will run faster in short bursts, not on every run but most short runs.
Edited to add: if I was going on my first full run without the walking bit then yes, I would slow my pace to be able to do the run but not for short bursts of interval running.
Actually yeah, if you can't run 60 seconds and you're supposed to be running 5, 10, 25, 30 mins it is incredibly discouraging. Sorry our goals aren't as lofty as a marathon (one of these days!!), but you said it yourself, if your goal was to run a marathon without walking then you'd slow down. Think of the 5k as us lesser people's marathon. I'm not saying there's not a value in pushing through on some runs at a faster pace, but there's a reason that most plans for distance races call for speed work AND long, slow runs. From everything I've read MOST expert running coaches advocate going slow and building your aerobic fitness levels and bringing in speed once you have a base down. I'm pretty sure they know what they're doing. If it works for you, great, but don't cut down people with a goal of completing a program that gives them set defined goals. OP-if it's hard, you should try slowing down a bit. Keep running, but take it at an easier pace. That's my 2 cents at least.0 -
Sorry, but pushing through for 60 seconds is not discouraging. Nobody here thinks running is easy, you have to build up. And it does condition your heart. I ran intervals when walking, I pushed myself to run fast even if just 60 seconds. My resting heart rate was nearly 60 by the time I got into running and now it's 46. I have never injured myself and have never felt discouraged. Even now, I will run faster in short bursts, not on every run but most short runs.
Edited to add: if I was going on my first full run without the walking bit then yes, I would slow my pace to be able to do the run but not for short bursts of interval running.
Actually yeah, if you can't run 60 seconds and you're supposed to be running 5, 10, 25, 30 mins it is incredibly discouraging. Sorry our goals aren't as lofty as a marathon (one of these days!!), but you said it yourself, if your goal was to run a marathon without walking then you'd slow down. Think of the 5k as us lesser people's marathon. I'm not saying there's not a value in pushing through on some runs at a faster pace, but there's a reason that most plans for distance races call for speed work AND long, slow runs. From everything I've read MOST expert running coaches advocate going slow and building your aerobic fitness levels and bringing in speed once you have a base down. I'm pretty sure they know what they're doing. If it works for you, great, but don't cut down people with a goal of completing a program that gives them set defined goals. OP-if it's hard, you should try slowing down a bit. Keep running, but take it at an easier pace. That's my 2 cents at least.
Well stated.0 -
I don't have asthma, but I thought I'd give my 2 cents since I was having trouble with breathing when I was in the earlier weeks of the program... I also tried the different methods out there that you mentioned, and my jogging pace at the time was about the same as yours.Good lord, I'm glad I'm not the only one who thinks the c25k is hard. I used to jog everyday back in highschool, then stopped and am just now picking it back up. I had the hardest time that first week, and I just started week 2 (didn't get to do it today because it was way too hot and humid outside. I was gasping for air as soon as I walked out the door), and its still just as difficult.
I do have a question of my own tho..I've been jogging at a Reeeeally slow pace (15min mile) and I still have a hard time breathing, I wouldn't be able to keep up a conversation if I tried. I feel if I go any slower I'd just be power walking. I'm sure it has to do with my horrible past of smoking a pack of cigarettes a day (i switched to e-cigs a little over a year ago, but I'm not sure if that's any better when it comes to running), and the fact that I have asthma. But my question is two-fold, how can I increase my stamina, and if there are any joggers out there with asthma, how do you maintain a good breathing pattern to prevent an attack? I've tried 2-2, 3-2, 3-3..nothing seems to help. -__-
What I found that helped me was to not actually think about the breathing with those methods and kind of quietly sing along with my music every once in awhile (so no one could hear me because it would be weird :laugh: ). It keeps you on pace and keeps your breathing even without thinking about it.
I also read someone in a forum said that they would say the alphabet really quietly to keep breathing in check.
If you have a heart rate monitor, that might help too. Usually if I feel like my breathing is struggling I glance at my HRM and it says my heart rate is higher than normal so they kind of go hand-in-hand, in my experience.
I hope that helps. Try a forum search too. I'm sure there's lots of suggestions for breathing help on old forums. :flowerforyou:0 -
Well good, but a lot of us have injured ourselves. I for one became extremely discouraged due to a knee injury.Sorry, but pushing through for 60 seconds is not discouraging. Nobody here thinks running is easy, you have to build up. And it does condition your heart. I ran intervals when walking, I pushed myself to run fast even if just 60 seconds. My resting heart rate was nearly 60 by the time I got into running and now it's 46. I have never injured myself and have never felt discouraged. Even now, I will run faster in short bursts, not on every run but most short runs.
Edited to add: if I was going on my first full run without the walking bit then yes, I would slow my pace to be able to do the run but not for short bursts of interval running.
OP, it does get better as your body gets used to it. Remember, there is no shame in repeating weeks.0 -
Berry's first rule of running:
When you start out, it’s HARD! Even if you think you’re fit, running is so different to anything else you’ve done before you will get out of breath quickly. Stick with it. Can’t manage a minute? Go slow. Still can’t? GO SLOWER!
Here's the rest of my beginner's running tips, "20 things I wish I’d known about running when I started":
http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936
Stick with it and come back and let us know how you get on! :flowerforyou:0 -
AH! you sound exactly like me! also 29... hang on.... did i write this??
Bumping the crap outta this post. Tips!0 -
Slow down the run sections to the point that you aren't gasping. I mean slow down a lot, then slow down some more. If it's a shuffle, that's fine. Slow down.
THIS and don't be afraid to repeat a week if you need to. SLOW!!!! It will get easier and when it does you will get a rush then POOF you're addicted and running 10 miles at a 10 minute mile pace! Hahaha just hang in there, you're doing great!0 -
Yes, it does get easier. Follow the program, it really does work. I thought I was dying in those first few weeks of running. I struggled with my breathing and sounded like a steam train most of the time. A lot of it is not so much running fast (I was slow as a turtle) but learning HOW to breathe! Focus on your breathing. Look up the military method...it is 3-2 method. Inhale through your nose for three steps and exhale through your mouth for two steps. if you need to make it a 4-3 or even a 5-4 technique. I had to really focus on my breathing and it really did help to count out my breaths. You will eventually learn to LOVE it. I started in January and by the end of April had fallen in love with running.0
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I totally agree with taking it slow. I had started and stopped the C25K program about 10 times always quitting in week 3. Weeks one and two were easy for me so I would go too fast then I would try to keep that speed for week three and fail.
This time I did a lot of research before I started and am going much slower and have been much more successful. I am now in the middle of week 5 and feel like I can keep going. The idea of going slow enough that you can hold a conversation has helped a lot. Once I am through the program then running 5K's for a few more months and have my body used to this whole running thing, THEN I will start working on speed.
I would like to add that as far as repeating weeks/days there is no shame at all. However, the philosophy that I have tried to have is I will repeat if that day was still really hard for me, but I'm trying to not repeat just because I am scared to do the next level. Otherwise I would be on week two for forever! I keep telling myself that my body can do more than my mind thinks it can, and so far that has proved to be true. Good luck!0 -
I concede, I do agree that what works for some doesn't work for all. Maybe I see it differently because I didn't use this program. I just ran at intervals to build myself up. None of its easy.0
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I concede, I do agree that what works for some doesn't work for all. Maybe I see it differently because I didn't use this program. I just ran at intervals to build myself up. None of its easy.
There is nothing wrong with what you did and it certainly worked for you and allowed you to attain your goals. You will gain fitness by running hard repeats (the intervals are actually the rest/recover periods between the repeats), just not the same type and quality of aerobic fitness that is required to run at your best for any race longer than 400 meters. I'm certain that your tremendous weight loss contributed to your perception of your fitness as well.
Kudos to you and best wishes.0 -
Right. The way I planned if something needed repeated was if I felt like I was going to die, it probably needed to be redone. I wanted to be "comfortable" with it (to a point - it wouldn't be easy, but I was able to do it) before moving on. Basically, if you're thinking of repeating, ignore the next day and think about the one you're on when making the decision.I would like to add that as far as repeating weeks/days there is no shame at all. However, the philosophy that I have tried to have is I will repeat if that day was still really hard for me, but I'm trying to not repeat just because I am scared to do the next level. Otherwise I would be on week two for forever! I keep telling myself that my body can do more than my mind thinks it can, and so far that has proved to be true. Good luck!0 -
Slow down the run sections to the point that you aren't gasping. I mean slow down a lot, then slow down some more. If it's a shuffle, that's fine. Slow down.
This. When I started "running" I could walk faster, but it wasn't about speed, it was about building up endurance. Even sometimes now during the end of my long runs, I'm fairly confident I could walk faster, but you build distance first, then speed
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I do have a question of my own tho..I've been jogging at a Reeeeally slow pace (15min mile) and I still have a hard time breathing, I wouldn't be able to keep up a conversation if I tried. I feel if I go any slower I'd just be power walking. I'm sure it has to do with my horrible past of smoking a pack of cigarettes a day (i switched to e-cigs a little over a year ago, but I'm not sure if that's any better when it comes to running), and the fact that I have asthma. But my question is two-fold, how can I increase my stamina, and if there are any joggers out there with asthma, how do you maintain a good breathing pattern to prevent an attack? I've tried 2-2, 3-2, 3-3..nothing seems to help. -__-
This is me too! Quit smoking a year ago, and only learned I had asthma about 18 months ago and terrible year-round allergies. I use an albuterol inhaler my doctor prescribed just before I go and carry it with me in case I have any issues. It has gotten a lot better in the past year but if I don't keep up with allergy meds and use my inhaler before I go, I couldn't do it.
I think that's why it's taking me awhile longer to progress, seems to be a lot of work to get my lungs back to healthy but my breathing is getting easier over the past year, it just seems to take a long time to heal from all those years of smoking and being out of shape.
Congrats on your new healthier lifestyle!!0 -
I'm new to this too and find it HHHHHHAAAAARRRDDD! maybe I'm not a runner either. I have been stuck on week 1 for weeks.... will try the slow down approach and see if I can progress past week 1..... add me if you like and we can gasp through together.0
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I know C25K has worked for countless people, but it never worked for me. I attempted several different times, but it was too much counting and keeping track and I couldn’t focus on jogging/running. I do enough counting and thinking it my day job, and wasn’t enjoying the training plan. So, I just started jogging. First it was a mile, then I built up to a mile and half. Then, it started getting hard, so I started slowing down and just running for time (endurance). Say 20 minutes, then more and more. I started reading about strides, how my foot strikes, and anything else I could get my hands on. I LOVE running magazines. This was over 3 years ago. My first 5K goal was just to keep chugging along in a 5K no matter how slow, but I was not going to STOP and walk no matter what. Well I did it and many 5Ks and placing in my division several times later, I still run as part of my fitness plan. But the key for me was changing my mindset and running for enjoyment too. Even though my runs have gotten more and more challenging, I love to put on my music and hit the trails, and the endurance that has followed for all my other workouts. Plus, the sexy sculpted legs running provides is another great bonus. Bottom line: Don’t give up unless you just physically can’t do it. The benefits are amazing.0
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I started walking up hills and found that made running on flat ground SOOOO much easier! Try it. Good luck, I hope it gets easier for you!0
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Hills are my enemy! :laugh: Thank goodness I live in Illinois where it's flat.I started walking up hills and found that made running on flat ground SOOOO much easier! Try it. Good luck, I hope it gets easier for you!0 -
Bump for later0
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It is so hard. There is no denying that trying to run after sitting for so long is...probably one of the hardest things I have ever done. But it does get easier, to a degree. The problem is, once you get to a point where something that used to be difficult becomes easy, you push yourself harder and it's not so easy anymore XD
I used to baaarely be able to walk to the end of the road and back without feeling like I was about to die. That was about a year or so ago, and now I can run for up to ten minutes at a time without stopping. It DOES get easier, it just doesn't feel like it, because you keep pushing yourself harder.
I agree with the person that says not to run like you're being chased. That's what I did when I first started, and all I got was a shin splint. Take it easy. Run the intervals, but take it slowly, to where your heart rate is still up and you're struggling, but you're not wheezing like you're having an asthma attack (not like I do that...cough), otherwise you'll likely injure yourself...plus that's just not fun at all.
The humidity DEFINITELY makes a difference in how hard it is. When I run in it, my muscles are stiff, and it's ten times harder to breathe. When it's a bit cooler, I can go much faster and my muscles aren't as stiff. Try and sneak out there as early as you can so it's cooler out, and I bet that will help.
Just keep at it. I have second thoughts every time I go out for a run, eying my workout gear and wondering if I'm mentally unstable, but the high you get after you're finished is totally worth it 0 -
Hills are my enemy! :laugh: Thank goodness I live in Illinois where it's flat.I started walking up hills and found that made running on flat ground SOOOO much easier! Try it. Good luck, I hope it gets easier for you!
Omg haha...I live in pretty much the flattest area of Michigan...and the only other place I'd ever really run was on the beach in Florida...so supppper flat. My first 10K I signed up for without realizing there was a freaking ELEVATION MAP! I flipped haha...It was hill city! I think I cried a little...then learned to kind of like hills....even if I didn't really run most of them lol!0 -
I also HIGHLY recommend downloading the app. I no longer have to count and think. I'm just let the app tell me what to do. I listed to my music (I love that it drowns out my breathing) and then the C25K voice just comes on over my music saying "ok walk" "and let's run, half way there you can do it". I find I run better when I'm not constantly looking at the clock and knowing how much time I have left. It's an awesome feeling when it says "ok walk" earlier than when you were anticipating.
And crista_b I totally agree about the hills! It's not flat here in Colorado, but the running path I use is!0 -
Hills are my enemy! :laugh: Thank goodness I live in Illinois where it's flat.I started walking up hills and found that made running on flat ground SOOOO much easier! Try it. Good luck, I hope it gets easier for you!
QFT. I love that about the greater Chicago area, can run in any direction and you are good.
C25K is a great program, finished it last week, got my first 5K next Sat (Hoffman Estates 5K - 10K - HM anyone?).0
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