How long until you saw improvement in your running?

When I first started running about 10 years ago, I did a walk/run program to gradually build up the time and distance I could run. (This was before the days of iPhones and C25K). The program I followed said that I would be able to run for 30 minutes straight after 8 weeks. I didn't believe that could be possible. It seemed like such an unachievable thing. But I followed the program, and every week I realised that I could run longer, and at the end of 8 weeks, I could run for 30 mins non-stop! It was such a great feeling of accomplishment! Keep going, and every week you should see improvements.

I second what everyone else has said about running slower during your running intervals. A runner (now my husband) once told me early on in my running to just run slower! So I did, and I could immediately run further for longer without feeling like I was going to die.

My runner husband also reckons that dehydration can cause stitches, so make sure you are well hydrated.

I have read that stitches can also be caused by twisting your upper body too much when you are running. Check if your arms are crossing the front of your body as you run, as this is a sign that you are twisting your upper body too much.

Good luck, and keep running!

Thanks for all the tips guys! I usually bring a 1.25l bottle of water with me and drink it after every minute of running. I however do not drink anything before leaving so I'll give that a shot and try and run slower too/watch my breathing. Thanks a lot guys!

Try a sports drink an hour before. Most people don't need to hydrate during thirty minutes of running unless they are already dehydrated (of course, do what works for you).

It takes time. I did c25k twice, once on a treadmill and once outside. Running outside is SO much harder than treadmill.
Just focus on your breathing and keep your core tight. If you get a stitch you can massage it out by gently pressing on it and massaging with your fingertips.

I rather stick with water. I don't believe in drinking sports drinks but thanks for the advice.

Sports Drink captures a pretty broad range of options, and whilst I'd agree that you're unlikely to need it there are some options that may help if you are already dehydrated.

Where you are justnow the only thing that may benefit is a salt replacement.

When I started C25K I was carrying water and drinking about 500ml during the session, now I'm more conditioned to running I generally don't carry at all for up to 60 minutes. For a 40-60 minute run I'll drink a 500ml bottle with a High5 mineral tablet dissolved in it. Above 60 minutes I'll have that and a protein recovery drink.

All that is merely my experience, and my training is somewhat different at the moment.

I was thinking the same thing....I'm also doing Couch to 5k! I'm on the 4th week and tried transitioning from the treadmill to an outside track. It was so much more difficult!

Try running at s lower pace when you run outdoors. Also, focus on breathing in through your nose and out your mouth.

Oh, and protein shakes are only pricey if you buy them RTD or at an actual store. Most of them can be ordered online for about half the retail price (which is also why they are so expensive in stores - wharehouse space is cheaper). If you don't know whetehr you will like one and just want to try some, go to your local GNC and ask them if they will give you or sell you a sample of a few to try.

I didn't take the time to read all the responses but within a little while (week or two) I felt like it got easier.

I started in September and finished weeks 1-5 before it got cold out and I gave up. 2 weeks ago I decided I missed running so much I was going to go again, so I started over at week 1 day 1. It seriously felt ridiculously simple, and when I compared my times from September, I was AMAZED. My average pace on w1d1 in Sept was 12:48. January it was 10:02. My distance in Sept was 1.78 miles, distance in Jan was 2.12 miles (I do the timed version).

I did day 2 the other day and will do day 3 tonight. As easy as it seems, I feel like I need to go through it all again to build up for the longer distances but I'm seriously awed at how easy it was and how much better I've done. Stick with it!!

What worked best for me was running 3-4 times a week and doing some other low impact cardio on my non-running days. I've heard some people say that strength training can help you become a better runner but it didn't seem to do much for me.

Strength trianing doesn't really improve running ability or speed. What it does is make you generally healthier and less injury prone by strengthening your bonesand connective tissues and lessening the inevitable anemic and hormone suppressing properties of distance running.

You only need eletrolytes after endurance runs (ie. 2 hours plus). Before that, you're just flooding your body with pricey sodium and sugar.

And protein shakes can be just fine before a run, just as a meal would be. During a run they don't make much sense. You would get more benefit from an amino supplement at that point.

You only need eletrolytes after endurance runs (ie. 2 hours plus). Before that, you're just flooding your body with pricey sodium.

Read upthread. The originator appears to be dehydrated. Whilst electrolyte shouldnt be needed (stated in my previous) it may do.

Unlike most people who have responded, it took me ages (almost 2 years) before I felt any improvement in my running! I also did C25K and was stuck on 3ks for months - I just could not run any further. I still can only run about 2 - 3 k's at a time and have to have walk breaks in between but by doing it this way I can do 10ks easily enough. I have found that my running has improved more over the last few weeks since starting to cycle long distances than it did in the previous 18 months.

I also found that since I have been running, I find it easier to cycle now than when I tried a few years ago (and gave up because it was too hard).

Persevere and it will get easier over time. Even if you don't feel you are getting anywhere, keep at it because you are still getting fitter than the person sitting on the couch.