Trying but just not a "runner"
Jessica_Eve
Posts: 47 Member
Let me preface this by saying I don't hate running I'm just awful at it. I've always dreamed of being the type of person someone described as "a runner". I'm 5'2" so my stride is faily small and I'm also a severe overpronator. Fortunately, those things don't seem to be the part holding me back, it's my cardio. I can't run a straight mile yet and 5 minutes in I'm sucking wind. It's really embarrassing because I'm in fairly good shape. I do fun cardio group classes, I hike, I can walk on treadmill full incline for 30 minutes. I realize I'm rambling now, but even when I played basketball for 6 years I never got used to the running.
So I guess long story short I want this really bad and I hope somebody can offer me some tips.
So I guess long story short I want this really bad and I hope somebody can offer me some tips.
0
Replies
-
I suggest increasing your cardio time until you can do about 60+minutes brisk (3.5-4.0mph) walking, no incline. then transition to C25K at a comfortable pace. Speed doesn't really matter when becoming a novice runner. Cadence and stride is more important than speed. As you become more proficient at running, your stride increases naturally, thus increasing your speed.
Over the past year, I have attempted C25K numerous times, never getting to Week 2. I just continued walking until I could easily walk the local 6.5mile hike & bike trail in about 95-110min. Once my endurance/stamina increased, I retried C25K. I am currently on W3 and walk @ 4.0mph and run @ 3.5mph. But my cadence is good, my stride is comfortable. Once I can run 5-6-7K easily, I will start working on speed. I plan to run a 10K in April 2015.0 -
Are you just starting to run? If so, 1 mile is much, much too far a goal right now.
Your stride isn't a problem. You'll find the gait that works for you.
If you can, go to a running store with an old pair of shoes and have your feet fit for proper shoes to correct the pronation. They will want the old shoes to see the tread wear to help find you the right shoes.
Follow a program that starts you slow, such as C25K, which starts with 60 seconds of running only. Distance should not be a concern right now. Even though you can walk for 30 minutes on a treadmill, does not mean you can run anywhere near that time.
Speed: when running, you should be able to speak short sentences. If you cannot, slow down. You'll find that there is (at first) very little (perhaps no) difference between your walking speed and your running speed. Speed happens over time as your muscles get stronger. Don't worry about it now. Just keep running for the time asked for in your program and you will build up to running a mile. It just takes time.
Here's the C25K program (scroll down): http://www.coolrunning.com/engine/2/2_3/181.shtml
Give yourself a rest day between workouts and follow the program. You'll be calling yourself a runner in just 9 short weeks.
0 -
You have received pretty good responses so far, but I wanted to add one thing. I was stuck on week 4 for 2 weeks until I did my last 5K with a 2x Ironman finisher. She explained that I was going WAAYY too fast to start off, and that I wasn't breathing correctly. I started slowing down and practicing breathing. In through the nose, out through the mouth. This is totally differently from how I normally breathe, so it's not natural to me. I actually look like I'm doing a la mas class with it. I time it for 3 short breaths in and 3 short breaths out. That got me through W4D3 and W5D1. I'm about to go do W5D2 (wish me luck!). I attribute my recent success totally to breathing. See if that helps any.0
-
Mine is often 3 in, 2 out. It varies from person to person, but a good thing is to search for flow so that the rhythm of the feet somehow matches the breathing rhythm.You have received pretty good responses so far, but I wanted to add one thing. I was stuck on week 4 for 2 weeks until I did my last 5K with a 2x Ironman finisher. She explained that I was going WAAYY too fast to start off, and that I wasn't breathing correctly. I started slowing down and practicing breathing. In through the nose, out through the mouth. This is totally differently from how I normally breathe, so it's not natural to me. I actually look like I'm doing a la mas class with it. I time it for 3 short breaths in and 3 short breaths out. That got me through W4D3 and W5D1. I'm about to go do W5D2 (wish me luck!). I attribute my recent success totally to breathing. See if that helps any.
As for speed, you should be able to hold a conversation fairly well during running. If you can't do that, you need to slow down considerably until words could be produced without huge effort and the breathing getting all messed up.0 -
I can already walk at 4.0 mph for an hour or more and I hike at a very fast pace for 5-10 mile on a regular basis, I don't really think that's the issue.0
-
I have been fitted for shoes I know which ones I'm going to get, just waiting on the right time as far as funds go. I definitely don't think that walking 30 minutes is the same as running, I was giving an example of my cardio health because 10-15% incline gets your heart rate up tremendously.
I have found that if I don't breathe through my mouth it feels much easier, so I will concentrate on that as well as slowing down.
Thanks everyone for the responses I really appreciate it.0 -
I can already walk at 4.0 mph for an hour or more and I hike at a very fast pace for 5-10 mile on a regular basis, I don't really think that's the issue.
You've got a decent base to start a C25K plan, which only indicates 60 second running intervals in the first week anyway. If you're finding those intervals too much then you're almost certainly trying to go too fast, which is a common issue.
Slow your pace in the running intervals, stick with the plan and the endurance will come fairly quickly.
I started C25K about 18 months ago, and on the first session I was struggling by the end of the final 60 second run, which I think was the eighth run interval. I now comfortably run for 2.5-3 hours without needing to slow down to a walk. Take your time, relax, and enjoy the running, performance will improve.
fwiw I don't get complicated with my breathing. I go for in, followed by out, followed by in again... Once you've found a running rhythm the breathing will fall in with that beat, and you won't need to think too much about it.0 -
As you become more proficient at running, your stride increases naturally, thus increasing your speed.
What's far more important to pace is cadence, rather than stride length. Ideally the cadence should be high, with a short pace.0
