how did you start running?

I've never smoked and sounds like perhaps you might have asthma (have you had that checked out?), but I can relate to the fear and anxiety of running. I've been fat since I was 5 and up until a year ago, if you would ask me if I would prefer to run 1 mile or walk 20, I'd chose the latter. I started using the app C25K - Couch to 5K. It was AWESOME! It starts you off in very short intervals of running/jogging and walking and the first "run" is only 18 minutes or so. You work your way from there. Although I've been slacking the last couple of months, I was running 6 miles outside this past spring...and really enjoying it!! So - it's possible. Baby steps and stick with it!

PS I started running at about 180 pounds or so, so not that different from you.

When you start running, and C25K is a fantastic way, pay attention to your breath. Try to inhale over three steps and then exhale over three. If you can't maintain that, back off. Also, breathe way down deep. Shallow chest breathing will make you out of breath faster, draw breath down deep in your belly. It might take a few runs to get used to, but it's worth it in the long haul.

C25k. I used to get winded after two minutes. Now, I'm up to two hours.

I'll also echo the virtues of Couch to 5k. It's a great way to work your way up to running. Like you, I always HATED running, but started C25k at around close to 300 lbs, finished it, and now run fairly regularly.

And the rule of thumb I learned is that you should be able to carry on a conversation while you're running. If you feel like there's no way you could at the pace you're going at, slow down. It's okay to be slow, even really slow, but you want to be at a pace you feel like you could maintain. Then you can build your endurance. Once you have endurance, then you can build speed. Don't start off too fast - don't set yourself up for feeling like you're failing! :drinker:

I run regularly, and I run SLOW all the time. :laugh: But every time I go out, my pace improves slightly!

I started running about the end of March. I was about 210-200 pounds. It was tough for me and will be for you too. When I first started, I could barely run a mile without passing out or stopping. Then I was eventually able to go over 3 miles without stopping. Now I'm able to go for a full run without stopping or feeling too out of breath. My time has improved too.

I took a different approach to running. I didn't use any programs. I just started out slow and kept building up depending on how I felt. The key is not to quit and that distance > time at this point (if you ever want to get faster).

Start slow and don't give up! I agree about not smoking as it's hard enough to breathe while running. Good luck!

I'll second the Couch to 5K walk/run interval training... it's great!
Download the app, add some great music to your playlist, then... just GO!

I was a chunky teenager who worked at a bakery so I started running so I could afford to eat more at work. It took me a long time to build up strength and endurance but I got there and have run a handful of 1/2 marathons. Keep at it, listen to your body, rest when you need. Do NOT add too much mileage too fast, you will injure yourself. Finally, I swear by the green Superfeet.

I've recently made the transition from power walking really fast to jogging/running. I did not want to, but I had to because my heart rate was no longer getting high.

I started by researching how to run. I wanted to make sure I ran properly so that I did not injure myself.

Then I started to incorporate short bursts of jogging intervals in my walks. For example I walk on a track. I would power walk half the quarter of a mile, then run the next half (1 lap total) and repeat.

Now I can run 2 laps without stopping. It may not sound like much, but as someone who never ran in their entire life (well except if someone was chasing me or if McDonald's was closing soon - haha) I'm very proud of myself. I'm hoping to be able to power walk for 2 miles, then run for 2 miles straight by late fall, but I'm not going to force things.

Good luck OP!

I was a big smoker, really out of shape and hit forty and thought "that's it!". I used a couch to five k programme, which I tweaked whenever I struggled. I stopped smoking, and just revelled in doing something. Every time I couldn't finish I didn't care because I'd lost weight and was exercising. I just knew I'd do it some day. It's taken me nine weeks but I'm now in week five of the programme, as I kept repeating until I was ready. Tomorrow I'm doing a straight 20 minute run. If I don't do it who cares? I'll do it next week. Keep at it, even if you run for one minute a day and stop it's better than nothing. Tomorrow you'll do one minute ten.

I just did my 20 minute run this week! Congratulations! C25K is awesome - I would definitely recommend it to anyone who wants to go from super unfit to running.
To the smoking thing, I was a smoker up until 3 weeks ago. I bought an e-cigarette I use (0% nicotine) whenever I have a craving, but I've more or less stopped all together.
Good luck on your journey!

Hi!

Running has always terrified me. in school track and field and cross country were absolute nightmares for me. i was always the worst runner in the school and it was pure torture. I've never been in good shape in my life. now im at 190lbs and im wondering if i have it in me to become a runner and actually enjoy it. my biggest challenge is breathing. i get REALLY out of breath easily and it takes a long time for me to recover from it (shovelling snow in the winter makes me feel like im litterally dying. its painful and takes about an hour for my breathing to go back to normal). I also have bad anxiety so being so out of breath can be scary because it feels very similar to a panic attack. on top of that im a smoker : /... bad, i know.

Last night i went for a 40 minute brisk 2.2 mile walk, and managed to do a very short run in the middle(about 20 seconds) but it took about 40 minutes for me to get my breathing back to normal afterwards.

any runners out there who started from very out of shape? how did you start and build your stamina(breathing in particular). are there any runners out there who smoke or am i just kidding myself?

I'm just starting running. I literally have felt the same way about running all my life. My best friend was in track and field in high school and i really couldn't understand it.

Now I get it. It's therapeutic, it's challenging and it feels damn good. I actually just started the 0 to 5k app this morning, and like you, before today I was running for about 20 seconds and walking for probably 2 min. With the app I'm alternating walking 1.5 min and running for a 1 min. I actually did it! LMAO. I am about 195-200lbs and get out of breath, I used to smoke and occasionally enjoy :smokin: So I attribute some of my breathing issues to that.

But after about 3 weeks of walking/jogging and slight running, my breathing has become noticeably better (I can actually breath through just my nose now) so I think it takes time to build your lungs up. Each day I can feel myself become stronger as I workout.

I would advise on quitting smoking, because like someone else mentioned, whats the point of getting healthy. But to each their own. When I used to go to a gym I would see quite a few people light up once leaving.

I actually quit this year, for that exact reason. I felt like a hypocrite trying to eat healthy and workout, but yet smoke a cigarette.

Edit: Clarification

I started with C25K (it's a great program), but quit it after about 3 weeks. I have an issue with someone telling me when to run and when to walk, so instead I downloaded the Zombies, Run! app, which is much more fun. Now, I'm routinely running 5K twice a week with longer runs on Saturday and shorter ones on Sunday... and LOVING running.

Oh - and I smoke. Not every single day, but enough that I still consider myself a smoker. When I was in the Army, about half of us smoked, and we ALL had to run, so smoking while being a runner is not an impossibility. As a matter of fact, many smokers would have a cigarette right before their run and do fine. Army folks have to take a PT test at least once a year that times a 2 mile run - the minimum acceptable pace is still pretty fast... faster than I'm running nowadays, even though I can now run FARTHER than I did when I was younger.

Start running in any way you feel comfortable. You CAN do it if you want. I originally started out because I remembered I used to like to run, so I decided to do a 5K. Fell in love all over again, and continued. My ultimate goal is to do a half marathon eventually.

i was up to a pack a day before i joined the military.. i still hate running, but i do it because i hate it... the more and more i ran the more i learned on my own to control my breathing.. i had people try and tell me out to briethe but when you focus on it, it can be more difficult so i just learned on my own. Singing while i run reallly truly helped me when i first started because it helps to regulate your breathing.. worth a shot right? Good luck with all your goals! and remember it is possible!!!! i quit smoking and am signed up for my first half marathon in november!

I can't say I had a hard time starting to run, but I will say that I hated running even though I did it regularly because of work. That being said, it's not about just running. It's about enjoying your run. if you hate it, then what's the point in punishing yourself? If you want to start the running thing, then probably get up with the couch to 5k app or similar. Better yet find a partner who is willing to do it with you. Having somebody who is there next to you can keep you going when you want to quit. and if that just doesn't sound like fun, then forget the whole running thing and pick up a tennis racket. 30-60 minutes of running doesn't burn much more than 30-60 minutes of another sport if you play hard. As far as smoking, try the E-cigs. Even if you use nicotine in them it makes a huge difference. I was a 1.5-pack/day smoker and was able to run, so it's possible. But after one month of the e-cigs (with nicotine) I was running faster, longer, and just felt BETTER!

Hello,

I would suggest you start riding an indoor cycle bike before venturing onto jogging or running. Here are some facts from my personal experience. I'm an extreme athlete who's priority has always been running I'm 133 pounds and have found my feet are wearing down and i'm only 37 improper stretching and or not stretching at all throughout the years and not preparing for my running is causing issues with my feet today...
Preparing your ankles and feet for the jogging will be very rewarding. The weight bearing can destroy the fascia in your feet causing LONG periods of down time and physical therapy to regain strength. If you prepare your ankles and feet with strengthening exercise prior to your jogging journey it will be much more comfortable and enjoyable not to mention the longevity you will get, same goes for fascia in your feet daily stretching and strengthening pays off. Riding the indoor cycle bike with resistance will teach you how to breath properly START SLOW with the bike I'm a indoor cycle instructor and can guide you if you should need. You can do it! Fell free to email me with any questions or comments. GOOD LUCK!