So you want to start running
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The only thing that really works is to slow down to the point you can still breathe. It takes time to develop your cardiovascular endurance.midwesterner85 wrote: »Is there any way to increase oxygen uptake prior to running? I ask because there is 0 distance I can run and still be able to carry on a conversation. My nose/throat (primarily) and lungs (secondly) just don't seem to have the capacity. Don't misunderstand... I can hike 15 miles or more over hilly terrain, but when I try to run, I get about 200 feet before I'm gasping for air and have to stop (otherwise I start to lose visual focus and eventually will collapse if I try to keep going... which is usually ok unless I go down while crossing a street - that was almost a problem once). I just can't seem to bring in and absorb oxygen that fast. What can I do to "get started" at this point?
This. Run as slowly or slower than you walk. Really, if that is what it takes to run rather than walk, then move forwards like your feet were stuck to the ground with glue. It is depressing sometimes when someone breezes past you in a fast walk, but such is life.
You will get faster, though. Only a couple of years ago I thought I'd never be able to run, but now 30 minutes continuous running is no problem. Couch-to-5K has you running for 30-second intervals in the first week and I genuinely thought I'd never move on to week 2, but I learned to embrace the jiggling butt/thighs, the tomato face, the sweaty skin, the sore body, and the tight clothes. It is within your grasp too.
This is very true. I actually started running slower than I walk. I run on the treadmill so here is what I did: I set the speed to jogging pace, then gradually took it down to the point where it's slow enough to sustain for at least a minute but not slow to the point where it becomes an exercise in balance. That sweet spot happened to be barely over 3 mph (I walk at 4.2 mph). Now I run comfortably at 5 mph. Still quite slow, but it's a massive improvement that I can finally run faster than I walk.0 -
very informative~ thank you!!!
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Perfect timing for me to read this. I'm getting ready to teach a bunch of kids how to run (yes, really!) and the goal is to be ready for a 5K by May. Despite knowing what I'm doing, this post pulls all the info together in one place. Thanks for posting this.0
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Going to follow all of this thanks0
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This was awesome info and right on time. Thanks much
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This is such an awesome post!!!0
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This is great! Thank you for posting this!!0
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I am so excited for this info! Thank you!
Just started running today. Total beginner, but my husband signed us up for a Spartan race in April. We plan to do the trifecta this year. I didn't have shin splints today, which made me happy.0 -
awesome info! thanks!0
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This column was great. However, I just feel insecure about going to a gym and getting on a treadmil without a gym buddy or something. Any tips on how to get over this fear?0
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When you guys are tracking your calories burned during your workout are you consuming more than what your calorie intake is normally set at for that day ? Or are you figuring in the workout calories to consume more in your diet ?0
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This column was great. However, I just feel insecure about going to a gym and getting on a treadmil without a gym buddy or something. Any tips on how to get over this fear?
Unfortunately, all you can do is go and do it. You'll be scared the first time, but will soon realize that most people are far too concerned with their own workout to pay much attention to you. Honestly, after 10+ years of running, I can count the number of times someone has said something to me on a run on one hand. Sure, there may be the occasional jerkface out there, but there's no point in letting the hypothetical reactions of imaginary people keep you from doing something you want to do. Go forth and run! Even if someone is staring, usually they are just spaced out. At most, other runners will give you a nod or something.0 -
gettinfit23 wrote: »When you guys are tracking your calories burned during your workout are you consuming more than what your calorie intake is normally set at for that day ? Or are you figuring in the workout calories to consume more in your diet ?
Its all personal preference. I tend to have a weekly goal rather than daily. Its too hard on my body to eat 1800 calories one day and then 4000 the next. Additionally, I often cannot stomach the thought of food after a long run, but will be a ravenous hunger monster the next day. For those running not as high of mileage, it can be easier to eat back exercise calories on a daily basis.0 -
gettinfit23 wrote: »When you guys are tracking your calories burned during your workout are you consuming more than what your calorie intake is normally set at for that day ? Or are you figuring in the workout calories to consume more in your diet ?
I have TDEE estimated number that I try and stay close to day to day. On a higher mileage run (over 9 miles), I'll allow some extra, as I get ravenous within an hour of a run. My daily deficit is small, though, so I have to be careful not to overeat just because I had a hard workout.
Definitely personal preference.
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This is the best post ever.
A Couch to 5k program is how I went from never running ever to being able to do several 5ks. Now it's been 2 years (and 1 baby) since I did one and I want to get back in it, and from my experience last time I know exactly what to do this time.
The reason I never ran before is every time I tried, even just a tiny tiny distance - my shins were in agony. I went to the running store to get fitted for shoes and asked them about my shin splints, and they showed me compression calf sleeves - AMAZING. They worked for me. I just make sure I'm wearing them if I'm going to run and no problems.
For PF I eventually went to a dr and they gave me a shot in my foot. I guess it was a muscle relaxer or something? And it went away and hasn't come back.0 -
ThickMcRunFast wrote: »
I’m so slow…how do I get faster?
More miles
First, I'd like to thank you for your post. You have also already helped me with a question a while back. On Thanksgiving day, I finished my first 5k and feeling great!
Now, I am going to register to run another race in March and I would very much like to beat that record. However, is the "More miles" the only way to increase my speed? Or, is there other ways now that I can run 5k? If my speed (~10 min mile) does not increase, more miles mean longer running session, with warm up, cool down and stretch, it is quite a lot of time. Right now, I am using the C25K but with higher walking/running speed than I first started. I'd do a slow jog (~ 12 min mile) on the walking part but a faster run (~8 min mile) in the running part. I would think this should help me progress to running faster as I increase the running time with C25k. What do you think? Or, should I really work up my schedule to put in more time to run more miles in each session?0 -
mom3over40 wrote: »ThickMcRunFast wrote: »
I’m so slow…how do I get faster?
More miles
First, I'd like to thank you for your post. You have also already helped me with a question a while back. On Thanksgiving day, I finished my first 5k and feeling great!
Now, I am going to register to run another race in March and I would very much like to beat that record. However, is the "More miles" the only way to increase my speed? Or, is there other ways now that I can run 5k? If my speed (~10 min mile) does not increase, more miles mean longer running session, with warm up, cool down and stretch, it is quite a lot of time. Right now, I am using the C25K but with higher walking/running speed than I first started. I'd do a slow jog (~ 12 min mile) on the walking part but a faster run (~8 min mile) in the running part. I would think this should help me progress to running faster as I increase the running time with C25k. What do you think? Or, should I really work up my schedule to put in more time to run more miles in each session?
I can tell you from my experience (entering my 3rd year of running) that the "more miles" will do it. More miles is about building up endurance and it takes time. Consistent weekly running builds it up. Yes, people do speed work, but it won't benefit you until you have a stronger base of weekly miles. I might have waited too long, but I'm just now getting into speed work on a weekly basis, after a full 2 years. Meanwhile, my 5k time went from about 35 minutes to a PR of 27:32 for my last race with very little speed work. Just steady running and increasing the distance I average.
One question might be how many miles a week do you average?
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I'm finding myself lazy after the race and only ran 3 times between Thanksgiving and end of the year. Kind of feel boring with those runs too. That's why I want to sign up for another race. And then, I tried the C25k with increased speed thing and feeling excited again. I ran mostly on treadmill, probably why the variable speed feels more interesting. From new year to now, only ran 3 times and about 2 to 2.5 miles each...0
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mom3over40 wrote: »I'm finding myself lazy after the race and only ran 3 times between Thanksgiving and end of the year. Kind of feel boring with those runs too. That's why I want to sign up for another race. And then, I tried the C25k with increased speed thing and feeling excited again. I ran mostly on treadmill, probably why the variable speed feels more interesting. From new year to now, only ran 3 times and about 2 to 2.5 miles each...
I'm always signed up for some race so I have a goal with running. Keeps me focused.
At this point, you need more miles and nothing more. You're not running enough for dedicated speed work to change much. That said, if you want to change up your pace some to help with "interest", do it. Just know that the most common way to become a better runner and avoid injury is slow, steady miles for most of your runs. Perhaps look at running outside. Change of venue might pique your interest.0 -
So glad I found this! Running a half marathon in May and official training starts tomorrow (although I have been training for a few weeks now). I ran one 8 years ago but am starting from zero now.0
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brandiuntz wrote: »At this point, you need more miles and nothing more.
So, does that mean running more miles each run? Or, each week? I intend to be back in running 3 times a week and 5k each. To increase speed with more miles, does it matter whether I increase the distance in each run or, increase the frequency of runs each week?
Thanks again!0 -
mom3over40 wrote: »brandiuntz wrote: »At this point, you need more miles and nothing more.
So, does that mean running more miles each run? Or, each week? I intend to be back in running 3 times a week and 5k each. To increase speed with more miles, does it matter whether I increase the distance in each run or, increase the frequency of runs each week?
Thanks again!
If you haven't run in a while, I'd start with shorter distances than the full 5K.
From what I understand, as a beginner, increasing the distance alone (no more than around 10% from a week to the next) will increase speed. Running more than three times a week isn't a great idea either, roughly put.
Check out Hal Higdon's 5K programme for novices, it includes cross-training and walking. He has more advanced versions, too, for 5K, and also programmes for 8K, 10K, half, marathon, and more.
If you start from scratch (don't know exactly how long your break has been), couch-to-5K might also work.0 -
Great advice.
The marathon training plan I'm doing now only has one day of cross training and four days of running. Two rest days. I skipped a running day yesterday because my knee hurts and today I'm back at it...but was thinking about Elliptical instead of the treadmill (I find I am REALLY sore after the treadmill-especially my knee/ankles)...I know my gait sucks-it's much better running outdoors/not on the hamster wheel.
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Fantastic advice. Simple, basic and logical.0
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Great advice.
The marathon training plan I'm doing now only has one day of cross training and four days of running. Two rest days. I skipped a running day yesterday because my knee hurts and today I'm back at it...but was thinking about Elliptical instead of the treadmill (I find I am REALLY sore after the treadmill-especially my knee/ankles)...I know my gait sucks-it's much better running outdoors/not on the hamster wheel.
I've actually seen cross-training such as "light running" on non-running days mentioned by Hal Higdon in some cases. The main point I suppose is to loosen up things so to speak, without having the whole system pounded for a long time such as during a longer run.0 -
mom3over40 wrote: »brandiuntz wrote: »At this point, you need more miles and nothing more.
So, does that mean running more miles each run? Or, each week? I intend to be back in running 3 times a week and 5k each. To increase speed with more miles, does it matter whether I increase the distance in each run or, increase the frequency of runs each week?
Thanks again!
Weekly total miles.
What I did once I was comfortable running more than 3 miles was to make one run my "long run" and I would add miles to it each week (1/2 mile at a time for a while and increased over time). I would keep one run as an "easy" 3 miles and one run as a "faster" 3 miles. Once my "long run" was over about 6 miles I started also adding a little distance to my shorter "easy run" and left my other run as a "faster" 3 miler. Eventually I started adding additional days of running.
Or something like that.
*The "fast" run was not at race pace or anything and may have been closer to a tempo run. Just a little faster than the easy run.0 -
Thank you! Thank you! I really appreciate the OP!
I'm new to MFP. Been trying to get back into the swing of things and get out an run for the past few months. Using C25K and gave myself a deadline by entering my first 5k Feb 21st, 2015.
I am not completely new to running, I played soccer all my life until about 10 years ago, but I am terrible at running - 17min mile "whomp, whomp, whoooomp". I've just been so lazy the past 10 years and it shows. I'm through with being lazy and looking forward to jogging each morning and working toward my 5k goal and surpassing it.
Anyone out there willing to share any tips or inspiration - please do. Thanks again!0 -
mom3over40 wrote: »brandiuntz wrote: »At this point, you need more miles and nothing more.
So, does that mean running more miles each run? Or, each week? I intend to be back in running 3 times a week and 5k each. To increase speed with more miles, does it matter whether I increase the distance in each run or, increase the frequency of runs each week?
Thanks again!
Weekly total miles.
What I did once I was comfortable running more than 3 miles was to make one run my "long run" and I would add miles to it each week (1/2 mile at a time for a while and increased over time). I would keep one run as an "easy" 3 miles and one run as a "faster" 3 miles. Once my "long run" was over about 6 miles I started also adding a little distance to my shorter "easy run" and left my other run as a "faster" 3 miler. Eventually I started adding additional days of running.
Or something like that.
*The "fast" run was not at race pace or anything and may have been closer to a tempo run. Just a little faster than the easy run.
As mentioned above, weekly miles. I also mean spending weeks/months running consistently 3 times a week. As time goes by, as long as you stay consistent, you'll naturally get faster.
As someone else said, I'd build back up to the 5k distance, since it's been a while since you've run 3 times a week.
The "don't add more than 10% to your weekly miles" is a good guide. So, your next couple weeks might be runs of 2 or 2.5 miles per run. Keep all of them easy/conversational pace. Then, add 1/2 mile to one of them to get it to 3 miles, then the next week add another 1/2 mile to another to get it to 3 miles, and the next week add 1/2 mile to the last run to get it to 3 miles.
After that, I do (did) what sjohnny mentioned. One run is my long run of the week, and the other two are a set, shorter distance. So, you might want to build up to two of your runs being 3 miles each, but have one run slowly become a little longer. Adding a 1/2 mile only adds a few minutes, when you think about it.
Where you go with it depends on what kind of distance you might want to run in the future. If 5K races are as far as you want to take things, then your long run could build up to 6 miles and that's all you'd need.
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Jackie0Marie wrote: »Thank you! Thank you! I really appreciate the OP!
I'm new to MFP. Been trying to get back into the swing of things and get out an run for the past few months. Using C25K and gave myself a deadline by entering my first 5k Feb 21st, 2015.
I am not completely new to running, I played soccer all my life until about 10 years ago, but I am terrible at running - 17min mile "whomp, whomp, whoooomp". I've just been so lazy the past 10 years and it shows. I'm through with being lazy and looking forward to jogging each morning and working toward my 5k goal and surpassing it.
Anyone out there willing to share any tips or inspiration - please do. Thanks again!
It's good that you're following a programme rather than winging it. If you haven't finished all of it by your race day, remember there's no shame in walking part of the distance, as long as you cross the finish line eventually. Good luck and have fun!0
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