Running

super_pj
super_pj Posts: 23 Member
in Fitness and Exercise
Hey everyone!

Recently tried to get back into running, last time I really ran for a mile was about 4 years ago. I've been running but I can't find myself doing more than a mile? I recently ran a nonstop 11min mile (compared to 15min about 3 months ago) and although my time is improving, I feel exhausted.

I would definitely like to run more. I've been reading a lot that it's a mind/matter thing which I think is true because everytime I check my time or get distracted, I feel like stopping even though I don't "feel" that tired. Also, I noticed when I'm approaching the last 1/10th of the mile, I find myself super exhausted even if just a few seconds ago I wasn't. My heart rate consistently is around 184bpm while running until my mile is over and I just start walking.

Any tips or suggestions?
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Replies

  • LoraF83
    LoraF83 Posts: 15,694 Member
    Couch to 5k.

    It'll ease you into more distance over about 12 weeks. A lot of people have had success with it.
  • ElliottTN
    ElliottTN Posts: 1,614 Member
    Unless you are trying to become a 1 mile specialist than screw the "my time is improving" mantra. You shouldn't be worried about time yet as you don't even have the endurance to make it past a mile. Slow the F down even if that means granny in her wheel chair is passing you. Find a structured program until you can get a feel for what you are doing. It takes time and patience for your body to adjust to something new and finding a proven program will help you get there faster and injury free.
  • soxobsessed
    soxobsessed Posts: 130 Member
    C25K it is a free app and that is what helped me to run distances
  • rsclause
    rsclause Posts: 3,103 Member
    Hey everyone!

    Recently tried to get back into running, last time I really ran for a mile was about 4 years ago. I've been running but I can't find myself doing more than a mile? I recently ran a nonstop 11min mile (compared to 15min about 3 months ago) and although my time is improving, I feel exhausted.

    I would definitely like to run more. I've been reading a lot that it's a mind/matter thing which I think is true because everytime I check my time or get distracted, I feel like stopping even though I don't "feel" that tired. Also, I noticed when I'm approaching the last 1/10th of the mile, I find myself super exhausted even if just a few seconds ago I wasn't. My heart rate consistently is around 184bpm while running until my mile is over and I just start walking.

    Any tips or suggestions?

    I always got really sore knees because I would go out and do 2 to 3 miles cold turkey. So I started walking fast several miles each morning. I then started playing a GPS based game (Ingress.com) and to capture more portals I started running between some of them, short distances. As time went on I had started running several miles each morning. When I had reached 35 miles a week I entered my first race, a half marathon (1:54:30) Anyway my point is I started very slow and built on that. You could do C2K or run a 1/2 mile and walk 1/4 and run 1/2 again. just add a little when you feel stronger. I would also get an app for your phone like runtastic or run keeper. You can hear your time, miles and pace without looking. It will also motivate you to push a little further. Get fitted at a running store if you can swing the cash for some really good running shoes too. Good luck!
  • WeepingAngel81
    WeepingAngel81 Posts: 2,232 Member
    I didn't use the C25K ap, but I have heard really good things about it. I started by using mapmyrun. I watched the mile tracker and started with a 20/80 split. I would run for .20 and walk for .80. I would do this for a few miles. I look more for endurance than speed. I now do a 40/60 split and I keep about an 11min mile. I can go for about 12+ miles now when I do a long run.
  • RunnerElizabeth
    RunnerElizabeth Posts: 1,091 Member
    Slow down!!! Doing an organized walk run program like one of the million c25k programs out there will help. I preferred running for as long as I could and adding 5 minutes to my runs each week and walking the rest to round out to 30 minutes. When i was finally running the whole distance for 5k, my pace was 13:30! I got on an organized 5k program and in 6 weeks my time was down to 29:52! So, slow down to speed up and work on running more!

    For my credentials, I am currently training for my first marathon (I've done 6 HMs), running 50+ miles a week, building to 60 and my 5k time is down to 26:04 which i plan on fixing in fall. And when i started i could only run for 30 secs!
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    Redlining your heart rate in this stage of the game isn't "mind over matter." Slow down, the speed will come with it eventually.
  • xmichaelyx
    xmichaelyx Posts: 883 Member

    I then started playing a GPS based game (Ingress.com) and to capture more portals I started running between some of them, short distances. As time went on I had started running several miles each morning.

    I also second playing Ingress, especially if you're near a university or in a city. It really helps keep you active.

    Of course, only if you choose the Enlightened team. ;-)
  • _Josee_
    _Josee_ Posts: 625 Member
    Unless you are trying to become a 1 mile specialist than screw the "my time is improving" mantra. You shouldn't be worried about time yet as you don't even have the endurance to make it past a mile. Slow the F down even if that means granny in her wheel chair is passing you. Find a structured program until you can get a feel for what you are doing. It takes time and patience for your body to adjust to something new and finding a proven program will help you get there faster and injury free.

    I couldn't find a better way to say it.
  • congruns
    congruns Posts: 127 Member
    like every said, slow down, which will lower your heart rate, giving you the ability to run longer because you won't be as tired.

    get the miles in your legs and speed will develop over time.

    when i figured this out, my light jog was at a 13 minute pace when I was training for 5ks. now that I am running 25 miles a week, my light jog is about 10.5 minute pace, but it seems just as slow as when i was running at a 13 minute pace.

    the more you run and figure what your comfort pace is, the more your endurance will build up.

    find someone that can jog at a slower pace with you because if you can have a conversation while running that is a good indication of your comfort pace.
  • jeanners98
    jeanners98 Posts: 74 Member
    One thing that helped me build stamina was to walk for a while, then run as much as I could (around a mile) and then walk another full mile afterward. It helps! and eventually you can take on more and more running.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    slooooooooow down. most people start off too fast. yes, even an 11 minute mile is too fast if that is your max speed.
  • SarcasmIsMyLoveLanguage
    SarcasmIsMyLoveLanguage Posts: 2,668 Member
    Redlining your heart rate in this stage of the game isn't "mind over matter." Slow down, the speed will come with it eventually.

    +1
  • snoringcat
    snoringcat Posts: 131 Member
    Another vote for C25K program. I'm 51, never run before (well, not since school, when I hated it) and now running for 30mins (non-stop) 3-4 times a week. Covering 5k in about 40 mins.

    Am going to continue on with a 'Bridge to 10K' program in the near future as I am enjoying it so much!
  • ToughMudderAddict
    ToughMudderAddict Posts: 290 Member
    Redlining your heart rate in this stage of the game isn't "mind over matter." Slow down, the speed will come with it eventually.

    +1

    Your heart rate is super high.. slow down which is going to bring your heart rate down and this in turn is going to make you feel better.. you'll be able to breathe easier and go for longer without dying.
  • howardheilweil
    howardheilweil Posts: 604 Member
    I agree with most of the above comments. Forget about speed, that will come later. Download a C25K app on your phone and follow it religiously. That's how I did it... I've done one 5K already and am scheduled for another later this month, then will be registering for a 10K. I am in my 40s and never ran before and really didn't think I could. You can do it! Good luck!
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    another thing... are you running on a treadmill or a track? if so, part of the fatigue could be mental. i know that often my mind plays games with me when i know the distance or time i've been running. that is why i try and vary my route, and not even look at a clock before i leave my house, and i try and not look at my GPS watch while i'm out either. nothing worse than this happening to you


    682d23fd-2365-415a-b97e-af4ab2c9e8cb_zpsd80fd8b1.png
  • Katy009
    Katy009 Posts: 579 Member
    I tried running so many times in my life and thought I had to go at a fast rate to make it worth it. When I finally slowed down and started with a short distance.....it finally took. I started at 15 minutes of running, now I am up to 40 / 45 minutes. I still go slow but I don't care because I am running 45 minutes non-stop!. I just started adding minutes to that 15 along with more days. Now I go 7 days a week usually. Good luck!
  • CupcakeCrusoe
    CupcakeCrusoe Posts: 1,412 Member
    If boredom is getting to you, Zombies, Run! is my favorite option.

    I've never heard of Ingress, very excited. Checking it out now.
  • Rob92117
    Rob92117 Posts: 1
    Start with intervals, 5 on 5 off than gradually shift 6 on 4 off and so forth until you build up you stamina for longer distance. Start with 30 minutes each session.
  • dpwellman
    dpwellman Posts: 3,271 Member
    My coaching advice condensed version:

    Starting out:
    Distance matters. Time does not. Get the distance in. Run when you can. Stroll when you need to. Two miles should be your minimum (and also your maximum, right now)

    Frequency matters. Three days a week is too few. Try for at least five days a week.

    Oh and for the love of all that is good and holy, get fitted!
  • adopp062715
    adopp062715 Posts: 93 Member
    When I first start running for fitness/fun (although I still don't find it fun) I ran on the treadmill. It's boring and what not but I watched mindless tv while doing it. Anyways, I would run for 0.2 miles and then walk 0.2 miles. I did that for half hour to 45 minutes (or as long as I could). I would do that for a week or two and then try to build up my run and keep the walk the same until I was running a mile in a row. Then I would run a mile and walk 0.25 miles and try to keep that up. That was the best way I could do it. Also, now that they have the C25K apps those are really good to use. I would strongly suggest those to get your running base up if you need a structured program.
  • runner475
    runner475 Posts: 1,236 Member
    Slow the F down even if that means granny in her wheel chair is passing you.

    Who are you and what has granny in wheel chair done to you?

    Holy Molly!!! your response totally made my day. Love it. Jus' stopped by to appreciate a good sense of humor.:smile:
  • Hornsby
    Hornsby Posts: 10,322 Member
    Yup, you need to slow down. An 11 minute mile means nothing if you can't get to mile 2. It took me a long time to realize that everyone really is right. I would always run to fast and burn myself out in a mile or 2.
  • lporter229
    lporter229 Posts: 4,907 Member
    Another one for SLOW DOWN. Just to offer you a little perspective, for my 4 mile run this morning my average HR was 138 BPM and that was above my goal of 135. If your HR is 184, there is no way you will be able to sustain that pace for any significant period of time, especially if you are new to running.
  • super_pj
    super_pj Posts: 23 Member
    Everyone's suggestion sounds about right ... SLOW DOWN.

    I probably still have that thought from back in high school where time was the only thing that mattered and that if you couldnt run single digit mile, then you were considered "not fit". I'll try to slow down and see where that gets me :)

    Also, my wording was probably bad but after my first mile I said I was "exhausted". Which I am but after walking for about a minute I catch my breath again and can continue walking perhaps for another mile or so. Which brings me back to the mind over matter part even if I can keep walking after my first mile, running feels like a no-go like my body wants to stop after mile 1 from running.

    I'll try those apps mentioned! They sound amazing.

    Thank you all for the suggestions!
  • kelsully
    kelsully Posts: 1,008 Member
    Run by time instead of distance for a while. I will sometimes say I am going to run for 20 minutes or whatever instead of saying 2.2 miles...Because I am nuts I will then go and use the mapmyrun website to see how far I went.
  • TAsunder
    TAsunder Posts: 423 Member
    Another one for SLOW DOWN. Just to offer you a little perspective, for my 4 mile run this morning my average HR was 138 BPM and that was above my goal of 135. If your HR is 184, there is no way you will be able to sustain that pace for any significant period of time, especially if you are new to running.

    Yeah... 184 is high. Very difficult to sustain. That's about what I hit when doing hard, short interval work.
  • cosmonew
    cosmonew Posts: 513 Member
    YUP!!! slow down... Number 1 error I see at every race 5k, 10k etc... everyone bolts out the gate and then ends up walking. I am running a 12 minute pace now...even though last year I was running a 10 minute pace... It's ok, cause I just ran 5 miles yesterday and 6.25 today...
    I know the minutes will peel off as I get comfortable with my distance and pace.
    find some articles about running using your Heart rate...which suggest you stay in a lower heart rate, fat burning mode... about 140 beats per minute...
    Your heart rate is similar to mine when high... so I think you will be pleased to find you can hit that fat burning rate at a very slow JOG.
    Good luck and keep running.
  • mundaycarroll
    mundaycarroll Posts: 64 Member
    I do have to say it is definitely a mind/matter for me. Just slow down some. No need to time yourself unless that's what you're going for but it sounds like you're wanting to run more for endurance than speed. If that's the case then don't worry about the time/speed and just run until you can't go any further. The couch to 5k I've heard has had great success for people. Like what others have mentioned previously. I know there was a point in my life that I couldn't get past the 2 mile mark. It was a mental block for me. I felt like every time I hit 2 miles I was just completely done and couldn't go any longer. Some useful tips that helped me was make sure you're plenty hydrated. That is key! Another thing is make yourself a cardio playlist for your ipod that will help you keep moving. I hope those help you! Good luck on running! It just takes time and patience. :smile:

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