how long did it take you? (runners)
samco66
Posts: 126 Member
i do cardio and strength training 1 hour a day 4-5 days a week. i have been runnig for three weeks and still can't run two miles without having to walk. i used to run 1.5 miles 4-5 days a week and then fall came and i got sick so i had to stop. 1 month after beig sick im back to my workouts. I am trraining for a half marathon in June 2014. How long did it take you to be able to run 10-15 miles? how many weeks? any advise? i need it. I feel like 10 miles is a lot and will take me forever to get there!
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Replies
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I do half marathons and I am a walk runner. Running completely is too hard on my body..and I burn more calories doing walk run intervals.0
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Have you looked into a program like couch to 5K? I understand you are training for a half but it is better to start small. It took me about 3 months to be able to run 1.5 miles on a treadmill. This included a few weeks being out of the game because I over did it and hurt my knees. Everyone told me running outside would be so much harder but within a few weeks of starting to run outside I was easily running 2-2.5 miles (I had done a lot of cross training so I don't know if this helped) Intervals is probably the best place to start. Don't rush it and listen to your body. Good luck! My first half is in June as well and that excites and terrifies me at the same time.0
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what is the point where you say 'enough'? Are you winded/tired/in pain?0
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I didn't start really running, according to my run logs, until April 8th. Prior to that, I was running only a little as a guilt-thing at the gym before I lifted. I was running like 10-12 minutes, so maybe a mile in that time.
April 8th- first run outdoors- 2.8 miles in 28m 17s
my first 10 mile run was July 22nd. in 1hr 28m
my first half marathon distance run was on a whim on Aug. 12th. I went out for a 10 mile long run, and when I got to the intersection 1.2 miles from my house I thought "F#$k it, I'll go left and add a little bit, see how I feel." I ended up running 13.5 miles and the magic barrier of 13.1 was broken.
I've run a few halfs since then. Some races, some not.
The best advice I can give you for increasing mileage is:
1) don't do your long run on tired legs, get a rest day prior to it.
2) your training pace isn't important for a long run. I'd actually say that 'time on feet' is more important than pace. meaning that at least once when training for a 2-hour race, actually go run for 2 hours. covering 10-11 miles in 2 hours will condition your body better than an extra run of 1 hour at race pace.0 -
Try running at a slower pace. You'll get there. I couldn't do more than a mile without being winded in May, but by October I ran my first HM.0
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I ran my first half last year! I started from not being able to run AT ALL, and did intervals until I could run for X amount of time. After I got used to running, I kind of concentrated on figuring out my "forever pace"--the pace where I am not really breathing heavy or winded and feel like I could go for quite awhile. It was super slow when I started, and then I just started adding on distance at that forever pace until I got up to a distance I was happy with. When I was in good running shape I'd run for about an hour twice a week, and I'd try to go longer if it was a weekend and I had the time. I'd map it afterward to see how many miles I logged, but I concentrated on time spent running, like the other poster said, not so much on mileage covered. I think the longest I ran before running the half was 11 miles...the adrenaline and excitement of race day will get you through the rest!0
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what is the point where you say 'enough'? Are you winded/tired/in pain?
i stop once i feel i can't run any longer. once it gets to hard to breath and sometimes its becuase i have a horrible side ache, which is caused by noth breathing right lol0 -
You could probably do more....much of it is mental. Also, slow down....you don't go from 0 - 100 MPH. I've been running for a year and I"m still slow as ****.0
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what is the point where you say 'enough'? Are you winded/tired/in pain?
i stop once i feel i can't run any longer. once it gets to hard to breath and sometimes its becuase i have a horrible side ache, which is caused by noth breathing right lol
Slow down. like, a lot.....
If I have any doubts about my pace I say something out loud (as if I'm talking to someone running next to me) like:
"This is a pace I could comfortably run at for an hour."
If I've struggled to say it, or can't say it all in one breath, I know I need to slow down.
Some runs I'll test my pace in this way 5-4 times over the course of long run0 -
what is the point where you say 'enough'? Are you winded/tired/in pain?
i stop once i feel i can't run any longer. once it gets to hard to breath and sometimes its becuase i have a horrible side ache, which is caused by noth breathing right lol
Slow down. like, a lot.....
If I have any doubts about my pace I say something out loud (as if I'm talking to someone running next to me) like:
"This is a pace I could comfortably run at for an hour."
If I've struggled to say it, or can't say it all in one breath, I know I need to slow down.
Some runs I'll test my pace in this way 5-4 times over the course of long run
thanks! i guess i got a little to excited and Impatient, i will try and slow it down.. I have to keep reminding myself i have over 6 months before the half maraton. thanks!
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Definitely try to run at a slower pace. I run on a treadmill and get really impatient, and start staring at the miles/time. Instead, I found what was best for me was to cover it with a post-it so I can't get impatient. Instead I just run and listen to a few long songs that I know measure up to the specific mileage I'm going for.0
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what is the point where you say 'enough'? Are you winded/tired/in pain?
i stop once i feel i can't run any longer. once it gets to hard to breath and sometimes its becuase i have a horrible side ache, which is caused by noth breathing right lol
SLOW DOWN... you are running to hard, hence the side stitches. Slow down, I learned steady breathing by concentrating on the ABCs while I was running, A-B-C-D breath in, E-F-G-H breathe out. sounds funny but it worked for me in the beginning.
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How long did it take you to be able to run 10-15 miles? how many weeks?
Sounds like it would be worth you using a Half to Finish programme, as that'll give you some structure around your training and help you forecast your time.
I used a Couch to 5K programme, planned for nine weeks to 30 minutes continuous, that actually took me around 12 weeks. I then moved onto a 5K to 10K programme, that's planned for 8 weeks but I've had to step back a couple of weeks to week 4 as I ended up with a mild overuse injury and some diary related disruption.0 -
I've been running for a year, and I still don't run 10 miles at a time.
At the end of my C25K program (which is 9 weeks), I was able to run the 5 K (3.1 miles) without stopping.0 -
I also recommend a structured program. I started regularly exercising in April/May, started Couch to 5K in June, ran my 5K in August, and I am currently working toward 10K. My most recent long run was 5 miles. So... about 4-5 months of regular running just to get me to 5 miles.
But I'm very slow. And started very out of shape.0 -
definitely look into a couch to 5 k plan. all you are going to accomplish in three weeks and trying for 2 miles is injuring yourself and getting discouraged. You have many months to work up to it so don't rush it. Slow down and enjoy the journey.0
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1. Find a running buddy! You will always run better and farther when you're with someone.
2. When you want to stop, DONT, just slow down. A lot of times our bodies feel this "panic" because it's not getting enough oxygen, so slow down, relax your shoulders and open those lungs, slow your breathing down, breath deep and concentrate on calming that heart rate down. Put your hands over your head if you need to. It doesn't matter how fast you go. Just get it done.
3. Pick something up for cross training. When I started running seriously a couple years ago I hit a wall and couldn't get past running 2mi. I took up swimming twice a week for a couple weeks and when I started running again I ran 4mi my first time!
4. You're training your mind as much as your body. Reassure yourself that what your body is feeling is normal, and it's ok, but the brain is boss and yes, you can give a LOT more.
5. Running sucks for the first two weeks. Press through because there's this beautiful thing to look forward to called "runner's high" and it's super addicting.
YOU CAN DO It!0 -
Sprinting has it's benefits too. That's what I do.0
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I went from not running to being able to run a 10k with the Couch to 10K app. I actually followed it week by week even though the first few weeks felt too easy. I can now do a 10k and have started a 16-week half marathon training plan where the first few weeks have you running 3-6 miles 4x/week and I figure I'll take it from there.
Also, I signed up for some local or semi-local races along the way (5Ks, 5 milers, 10Ks for motivation at different milestones--and I've found them to be a lot of fun and a great way to see a different city).0 -
Take your time and don't rush. What I used to do was intervals of walking 5 minutes, then running 5 minutes for hour, just repeating this interval. When I felt like I could run 5 minutes pretty comfortably, I'd increase it for another 1-2 minutes and so on until I could run longer. It really is all mental when running which is what I like. Your legs, body and everything else may scream stop but you tell them to keep going. Pick a comfortable pace and take your time. It will get better.0
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I made my 3rd attempt at learning to run in Spring of 2012. Finally got up to 5k in June of 2012, ran my first half marathon in October 2012. Now my long runs are 11-15 miles and I have my 4th half marathon Sunday.
First I did a c25k variation. Then I worked on a plan to improve my 5k. Then I went into half marathon training. Just slow down! Try c25k, it works.0 -
I would say follow a running program Hal Higdon has some really good ones. http://halhigdon.com/ I am currently following his novice two training program for a half marathon. I will be running 10 miles tomorrow as part of the training. Slowly increasing your mileage really works do not think you can all of a sudden start running the high miles you can injure yourself.
Good luck on your training.0 -
@foreverloved and lindonesia great great advice from both of you.
Don't rush. That's it
I'm 2 months into running. 2 months ago I could run for a minute then had to stop. Last week I run 2 5ks and one this week so far. Feel free to add me.0 -
As much as C25K is a great program for some people it's not a program that works for everyone (no matter what people say). The two main things are torun slow. Don't be embarrassed at the speed even if its slower than your walking pace. you should be able to hold a conversation speed comes in time.
I hated C25K so dumped it and basically did my own walk run program I found it far better as I could them judge what needed doing at my pace. I started running in July (but I already had a good cardio base) now my long runs are around 12 miles and I run between 25 and 40 miles a week (depending on how I'm feeling). I'm not fast but i get there. Feel free to add me if you wish. My main bit of advice would be listen to your body and be careful not to over do it.0 -
Run slower and get a running buddy.
I did Couch to 5k last summer, and really struggled with even the first few weeks of it. A friend told me to slow right down and suddenly it became easy. Once I got up to the "longer" running intervals (5+ minutes without stopping to walk) I picked a couple songs that I knew I couldn't give up to. Eminem's Til I Collapse is almost exactly 5 minutes so it's perfect for those intervals (for me).
When you want to stop and walk, don't. Not right away. Pick a landmark maybe 20-50 feet ahead of you and run slower til you get there. Promise yourself you can stop if you *need* to when you hit it. Chances are you'll recover enough at the slower run you'll be able to get a wee bit further.
Now I run 10+ mile obstacle races and I'm training for half-marathons (not sure a full marathon will ever look fun to me).
But even running 5-10k 3-4 times a week I didn't really start improving until recently. I went for a run with my new boyfriend while I had the flu. We only ran 3k because I was sick, but he pushed the pace way faster than I would have run even if I'd been healthy. Turned out I can maintain a pace of a full minute less per km than I usually do on short runs. Running with a partner pushes you out of your comfort zone sometimes, and that's not a bad thing.
To the original question, getting up to a solid 20 minutes of slow running without stopping to walk took me about 5 or 6 weeks of faithful Couch to 5k. Getting from there to running for an hour felt easier than the first month or so. Hang in there!0 -
Oh and about breathing, time your breaths to match your stride (or rather time your stride to match your breaths). When you're running slow, 4 strides per inhale and 4 per exhale. When you're really pushing it'll probably speed up to 2 strides per.
As soon as I started paying attention to my breath my inevitable side cramps disappeared. I've even started running without music and finding the breath counting to be pretty meditative.0 -
I do half marathons and I am a walk runner. Running completely is too hard on my body..and I burn more calories doing walk run intervals.
^^this^^
I used to try to run it all - whatever I did (5K, 10K & 1/2)
Then after falling off, I came back into running doing intervals. I've not gone back since. The recovery on my body is so much faster and the crazy thing is that my time has drastically changed. My first 1/2 trying to run it through was a bit over 3 hours - my time doing intervals was close to 2.5 hours
If you feel compelled to run all the way, maybe working your way up by doing longer run intervals and a short walk one and keep increasing it til you feel ready to take the 'training wheels' off0 -
Couch to 5K was a miracle for me. I could barely run for 30 seconds before I started that. After I ran my first 5K, I just bumped it up to 4 miles, then 5 miles. I agree with others...it's a mental thing more so than physical. I will scream from the rooftops, "Slow and steady wins the race!" Yes, it took me an hour to run 5 miles, but I ran 5 miles. Endurance is my priority. Whenever I slip out of my regular routine (like now), I'll start C25K again doing the intervals they outline in those first few weeks, and then I can usually get back into the swing of my longer distances without doing the whole program.
Now I need to go practice what I preach...0 -
Finding the right pace helps a lot, I started the C25K program and was dying until I realized I needed to slow down. I have since completed C25K, C210K and am working on Hal Higdon's Novice 2 Half Marathon Training program. I currently run 4 times a week and my long runs are 10 miles.
This is coming from someone who never liked running, and never though they were a runner until six months ago. Now I love it!
Feel free to add me if need any encouragement 0 -
In my experience...
The FIRST 2 miles are the hardest. It's never has hard as when you have to push through those first 2 miles. When I started I couldn't even run 3 blocks and now I'm pushing 8 miles. Just KEEP going!!! Your body can do more than your brain thinks it can in that moment!! I would run/walk until I accomplished 1 mile. Then 1.25. Then 1.5. Eventually 2. At that point your body is really OK with this whole running thing and you just keep adding miles, and it's hard, but it doesn't feel impossible anymore.0
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