I can't run. I want to but I'm struggling.
rickyd88
Posts: 75 Member
I'm just about getting the courage to run on the treadmill. I am kind of scared of running in front of people but feel more comfortable doing it on a treadmill than out in the street. I'm worried people will think I'm too fat and can't keep up. Reality is - I can't.
I weigh 230lbs and can walk at a brisk pace for miles and on a gradient. People often comment that I walk too fast but that's normal for me. It gets my heart rate up and I can burn up a sweat but I feel I can get more benefit from running. After a warm up, I can jog or run for about 30 seconds and then I feel like I'm ready to throw up. My chest burns, my boobs hurt, my legs hurt and I feel dizzy. Is this normal for someone who doesn't normally run? I thought I'd get some benefit if I can run for 30 seconds and then walk for 5 to get over the horrible feelings I get, but how can I learn to run properly?
If I can get my heart rate up and sweat from a brisk walk, will running be any better or does it not matter?
I weigh 230lbs and can walk at a brisk pace for miles and on a gradient. People often comment that I walk too fast but that's normal for me. It gets my heart rate up and I can burn up a sweat but I feel I can get more benefit from running. After a warm up, I can jog or run for about 30 seconds and then I feel like I'm ready to throw up. My chest burns, my boobs hurt, my legs hurt and I feel dizzy. Is this normal for someone who doesn't normally run? I thought I'd get some benefit if I can run for 30 seconds and then walk for 5 to get over the horrible feelings I get, but how can I learn to run properly?
If I can get my heart rate up and sweat from a brisk walk, will running be any better or does it not matter?
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Replies
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Two words........slow down.
When I first started running I was around your weight (235 or so) and could barely go around the block without feeling like death would be a relief. I used a "run" (more like a shuffle) 1 min, walk 9 which then moved up to run2 walk 8 etc etc until I could "run" 10 minutes without stopping. Since then I have run 5ks, 10ks, half-marathons and sprint triathlons & duathlons.......it takes patience (don't rush the progress) and perseverance.
If you can walk briskly you should be able to make the transition using a method like I've described but keep the pace slow, focus on building endurance first.0 -
Run slow. A lot slower than you think. You should be able to hold a conversation. Even if you're running starts off slower than your walking don't worry the speed will come in time0
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C25K0
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I would suggest you google the Galloway method. It is interval running and you should have great success with it.0
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Agree with above comments. I'm also heavy (same weight as you) and really really struggle with running but the key is slow slow slow and take baby steps with increasing speed and distance.
I've nearly cracked 3 miles in 30mins now but it's taken me a long slow time to get there - just don't give up. Accept sometimes you'll have a bad day and don't let it get you down.
Personally I find music a big help, just make sure it's not too fast!
good luck, you'll do it...and will be running a 5k I have no doubt, promise0 -
I'd also suggest C25k. I'm only into week 3 of it and I love running now. I want to run every night and I've ~never~ liked running. C25k is fun for me because I can usually accomplish the next week's goal. It's not easy for me but I know I can do it because I did it the week before. Seeing progress makes it fun and it starts small.0
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I used to have problem too! I always wondered why I got so breathless so quickly and found out I was really sprinting when a friend asked to go running together.
Gradually build up the pace, running is definitely not something you can jump into and learn the correct breathing techniques.
Good luck! You can do it! :flowerforyou:0 -
As far as personal experience, the lighter I get, the easier it becomes for me to run. I still prefer to walk, jog, walk, jog, walk jog. It takes time, but each time it gets a little easier for me. Also, walking on an incline helps too.0
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Perhaps just stick with walking fast for now I have done this for over a year now & think it's a great way to exercise, like you I can walk really fast & feel that the next step is a run so I started 1 min slow run then 2mins walk then repeat for 30 mins. I can just about do this without feeling too bad but if you're feeling sick then just back off or you will just dread doing it, take your time & enjoy walking until you are ready to run if thats your goal but if walking is doing it for you then that is fine I love my walks.
Alway listen to your body 0 -
You sound like you are trying to run too fast! I agree with everyone else, slow down. You should be able to speak a sentence, like reply to some ones question. If you struggle to get out more than a couple or words (or a grunt) in reply, then that is too fast. For longer runs I often go even slower, at a pace where I can sing along to my music if no-one is around to hear :ohwell:
Even if you don't try one of the couch to 5k training programmes, a good start would be to alternate a minute of running with a couple of minutes walking to start off with. Then a couple minutes running, couple minutes walking. Then gradually build up the running time until you can do longer and longer between the recovery walks.
Also sounds as if you need to get a better bra! Make sure you have one for very high impact, otherwise you will end up with a sore chest. I check by jumping up and down in the fitting room. If there is mimimal jiggle then I know it is good for running in :laugh:
P.S. walking is very good for you and you don't need to run to be fit and healthy, but running is good for burning calories and also it is quite a lot of fun to run outside once you get fit enough0 -
I started jogging at 300lbs using Couch to 5K (C25K). I took it slow but made sure I completed each session. Do to my weight I could only run once or twice a week as it hurt my knees so inbetween I used the elliptical trainer, I swam and I walked. Somewhere during the programme I discovered a love of running! I'm still slow (5k time is around 38mins) but now run 2 or 3 times a week (I still do the others and also weights so train 5-6 days a week). When I started C25K I thought I was going to die after the first 30s (you run for 1 min intervals with waling in between in the first session). I'm now signed up for the Great Manchester 10k run next May.
If you want to run, then run. It does get easier and a large part of it is in your head eg when my heart is punding and I'm gasping I'll make myself get to the end of the song I'm listening to, or the end of the next full minute. When I get there I'll make myself do another minute etc. Its amazing how you can do it even when you think you're done in!.0 -
All the other advice on here is good so I just want to address one area - boob pain! The kind of bra that you can get away with for fast walking on a gradient just may not be adequate when you start to jog. If you can afford to invest in a REALLY good high impact bra. Some of the ladies I have run with in the past actually wore 2 or a bra + swimsuit to combat this problem. If its a passion killer and turns your bosom into an immoveable speed hump its going to be great! Once you are feeling more comfortable the trasition to running will be easier and I think it takes 4 or 5 goes to really crack it and find a nice steady rhythm that you can keep up for a few minutes. After that its just down to increasing the minutes - you can do it and then you will ove it, like all us running nerds! Good luck.0
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I second (third, fourthd?) Couch to 5 k or any similar programmes. There are good, free apps too. If you're on android, one example is "Simple C25K" which is what my kids are using now.
I was like you, first time I started running (a few years ago) I thought I'd die after 40 seconds (yeah...).
It even took me a couple of repeats to finish even the first week of c25k, which made me feel like a complete dolt :P. But with the help of a running friend, I made it up to the end, 20 min "running" but then stopped for some reason after a couple of months.
A year ago I started back up and could only do 90 seconds at a time, but I kept at it (mostly, darn research essay), going back on c25k.
When I'd finished c25k, I started Rundouble's 5 to10k. I had to repeat some weeks on that programme too, but I kept at it for once and last week I managed to run 8 k in 55 minutes and tomorrow I'm going to do my very best to run a whole 10k in a row. I know I can do it, even if it means practically staggering the last 2k. Oh, and there are several women that are much bigger than I am that swoosh by me all the time and that I see doing the long distance races my husband is in.
So just keep at it, we know you can do it! No matter how slow you think you are, it's still faster than walking AND you're doing something to challenge yourself and to reach goals - and those things feel great.
Good luck!0 -
A year ago I couldn't run for more than 30 seconds. And every second of it was miserable! Now I can run 5 miles at a time without walking. The key is to slow down. Don't worry about speed, that will come in time. Run so slow that it's right above a walk. Shoes make a big difference too. I use a "barefoot" style shoe that I love, with a midfoot strike. Just keep plugging away and in a year you will be amazed!0
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I have been trying to be a "runner" for so long. I think I may just be a runner/walker forever. LOL! But even with that I have done 5 Half Marathons and numerous shorter races! The C25K is a good plan. This year in order to get in a little more running, I just started with walking 9 minutes and running 1 minute. A week or two later, I did walk 8, run 1...then walk 7, run 1. You get the idea. The most I have run non stop is 3.5 miles, but at least I am now confident that I can run 1.5 miles non stop on a regular basis.
For the boob pain, I wear two bras. One good supportive, underwire sports bra and a tight uni-boob one over top of it. Since most of the weight I have lost has come from that area, I might be able to go with one now, but two works fine and why mess with what works.
I did also find that losing weight did help my endurance. Or maybe it was psychological. Either way, with the weight coming off, I have been able to run longer. I tend to start off too fast and burn myself out so listen to all those who say to run slow! I wish my brain would get that message.
Good luck!0 -
I'm a runner and when I was 100 pounds overweight I began running on the treadmill.
The other runners were actually supportive of me. Runners are actually pretty cool btw. I ran intervals at first. 5mins walk 5 mins
run (20 min session) until I felt I mastered it. Then I would do 10 mins run/walk (20 min session). At first the 5 min runs tired me
out and I was all embarassed, but before you know it you'll be able to go 20 mins and longer. Be encouraged!0 -
C25K
I second this! I have bad asthma and found it really difficult to run initially, but on Saturday I ran for 20 mins solid and totalled about 4 km (including the warm up/down walks)!
Go slowly at first - if you feel out of breath slow down. Do each week over and over until it feels easy then move on. But overall, remember that no excercise is wasted. If you don't feel ready to start the C25K yet, go for brisker and brisker walks until you feel fitter.
www.nhs.uk/livewell/c25k/0 -
Lots of great advice .... one step at a time, you can do it!0
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I also recommend the C25K. I used to be really embarrased about my weight, all the wobbly bits jiggling about. Only managing a few seconds then wheezing like I'd been a chain smoker all of my life. But when you have the app talking you through everything in your ear, just forget about everyone else. You are doing this for you. And as everyone else has said, slow down. Running for 30 seconds is challenging at first. But keep at it, you will get fitter and better at it, then you can move on to the next running stage.0
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C25K
:laugh: You beat me to it. OP, here's the group. http://www.myfitnesspal.com/groups/home/30-couch-to-5k-running-program-c25k
They're very supportive. I just completed C25K. I was probably 225 pounds when I started on August 11th and couldn't do 30 seconds before that. You can see my progress broken down in my profile, but yesterday, I finished it running for 52 straight minutes! So, you CAN do this. Remember to just pace yourself. You're not competing against anyone. Go as slow as you have to in order to complete each workout. Good luck and I hope to see you on the C25K board. 0 -
Try the link I posted below, it is the National Health Service Couch to 5K 9 week plan. The idea is that it is a safe way to get people up and able to run 5k. You download podcasts free which manage all of the timing for you so its easy to use.
Week 1 is a brisk 5 min walk to warm up followed by 20 mins of alternating 60 seconds of jogging and 90 seconds of walking, finishing with another 5 min brisk walk to cool down.
Each week gets progressively harder but you can repeat each week until you are ready to move up to the next one.
Might be worth a go
http://www.nhs.uk/livewell/c25k/Pages/couch-to-5k.aspx
Edited to say "oops got beaten too it"0 -
Agree with above comments. I'm also heavy (same weight as you) and really really struggle with running but the key is slow slow slow and take baby steps with increasing speed and distance.
I've nearly cracked 3 miles in 30mins now but it's taken me a long slow time to get there - just don't give up. Accept sometimes you'll have a bad day and don't let it get you down.
Personally I find music a big help, just make sure it's not too fast!
good luck, you'll do it...and will be running a 5k I have no doubt, promise
^^^ THIS. When I started running, I was 232lbs. I am just ran my second 5k and I didn't finish last
I am NOT a fast runner (about a 13 minute mile) but i'm slowly making progress and I LOVE to run.
Start slow. Just little slow intervals increasing as you get comfortable. Remember, compare your runs ONLY to YOUR previous runs. People won't be thinking anything other than "good for you!" :bigsmile:
BTW, I too wear TWO sports bras - an underwire support kind and a "uniboob" kind over it - really helps with chest pain 0 -
Just wanted to give you my support and say "You can do it!" When I started running last fall I only ran at night, because I figured fewer people could see me hobbling (and jiggling) around the neighborhood that way. Even now I run at 5am when again, it's dark. I carry a knuckle light so I don't get hit by the newspaper delivery guy. I only recently got comfortable enough to run on the weekends in daylight when (gasp!) someone might see. I've made so much progress in such a short time that I really don't care what anyone else thinks anymore. You'll get there, I promise. One foot in front of the other and take it slow. 0
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I too recommend C25K. I wasn't a runner and couldn't run for a bus without being red in the face and out of breath. Now I run 5K three times a week and cycle and walk on the other days. I regularly do parkrun which is afree community timed 5K run at 9am on a Saturday morning (takes place all over the world) and am working hard to get my 5K time under 30 minutes.
I used the NHS podcasts and found them great. Encouragement just at the right time. They say you can't run too slowly when you start and that is so true. Build up stamina and endurance first and then work on speed.0 -
How about me? I just turned 60 years *young*. I've never run but I have a treadmill and have been slowly jogging maybe 1 minute then walk then when ever I think I can do another... jog...any other over 60 joggers out there? Jen0
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I have been going to the gym for 3 years, 5-6 days a week, 2-3 hours a day and I still don't run often because of a chronic injury that tends to get re-injured if I extend my leg too much. I kill it on the elliptical every day so it is possible to lose weight on other machines and get great results. On the treadmill, I run at most 10 mins around a 5.5-6.0 pace every once in a great while. I was just like you at first, I just couldn't do it no matter how much I tried. Then I realized my body just wasn't conditioned for it yet.
The first thing about intense cardio is you need to control your breathing and heart rate. If you don't have control of your breath then your not going to make it long. If your heart rate shoots up really fast and super high, again, your not going to make it.
It should take at least 2-5 minutes to get your heart rate up to a comfortable number that you can maintain for a long period of time. Mine is typically 150-160. You shouldn't be so out of breath you have to stop and gasp for air. It should feel challenging but you also shouldn't feel like your going to die either. :indifferent:
So basically what I am trying to say is find that comfortable pace and stick with it until it starts getting easy then increase the intensity again. I highly recommend the elliptical to train your body. It sounds like its not the movements of running on your body that is difficult for you, its your lungs and heart that need to be conditioned.
Just a side note: Your heart rate should not go above 220- your age. So I am 34, 220-34 = 186 max for me.
I have seen great results C25K though and just maybe it will work for you. Good luck!0 -
Yeah, echoing ALL the others. Slow down.
I was struggling because I was trying to do intervals and didn't feel like it was getting any easier to run 60-90 seconds. Then we got a handmedown treadmill and I was able to set the actual speed ... and discovered that I was just setting way too fast a pace. I started by literally trotting along at about 4.5 mph, which is just barely above a fast walk, and then upped it to 5.5. Yeah, it's not much faster than a 12 minute mile, but that's not the point at first.0 -
you can't keep up?
keep up with who???
it's you and the tread mill. set it to a speed that's comfortable and just adjust it upward as you need- it's REALLY hard to get it up to a speed where you are at risk of falling off- you have to purpseofully push the buttons up wards- and it wont let you do it nonstop... I actually found at speed 7- you have to stop- and start pressing again because it doesn't want to accidentally throw you off.
I'm 90% sure there is another one of those fail safes around 4/5 right from the break from walk to job- meaning- if you put your finger on the button- and hold- it'll keep going up- and then it stops. and you have to take your finger off and start pushing again.
just start slow- no one cares what you do as long as you don't hog equipment and do nothing. That's the only time I give someone the stink eye... if you are there on the phone- or curling in the squat rack- I'll probably give you the stink eye. otherwise- you get a big thumbs up for showing up and that's ALL I care about.
show up
work
clean up
if you are doing something OTHER than that- AND you are in my way- I judge/stare/mock. I don't' even care if you stand around talking- as long as you aren't in a walk way- or on a piece of equipment. Trust me- no one cares about anything OTHER than that. I promise you.
Good job for making steps to improve your life!0 -
After a warm up, I can jog or run for about 30 seconds and then I feel like I'm ready to throw up. My chest burns, my boobs hurt, my legs hurt and I feel dizzy. Is this normal for someone who doesn't normally run? I thought I'd get some benefit if I can run for 30 seconds and then walk for 5 to get over the horrible feelings I get, but how can I learn to run properly?
If I can get my heart rate up and sweat from a brisk walk, will running be any better or does it not matter?
I've never been able to run comfortably. It hurts my head and my feet, even with running shoes. It feels way too exasperating.
You will get a ton of benefits from walking. I would say just stick to the kind of workout you enjoy the most. That way you are more likely to stick with it in the long run.
I enjoy walking, so I stick to that.0 -
I started running in May at about 220 lbs. I did C25k like others have said, and I am SLOW. Like, a very slow jog. I completed my first 5k with a mix of running and walking in 50 minutes in September, and then did one this month in 48 minutes. At this point I run for 3 minutes and then walk for two, but I'm still averaging around a 16 minute/mile pace. And I'm totally okay with that.
You don't want to "run" when you're running. You want to jog. As slow as you have to.0
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