Running Question

You can do it, running is all mental. Just go a little farther each time and remember to slow it down. Unless your legs literally did collapse underneath you when you ran 2 mins, you can definitely do 5 min. Try it Once you can do 5 mins, try 6 or 7.

You feel like you're dying, but you'd be surprised how far you can run once you realize it won't actually kill you.

Try the Couch to 5k program. There's a bunch of apps out there on it, and the program is designed to make run/walking turn into running consistently. And I agree with the posters above, slow down if you're gasping for air. You should be able to hold a conversation at your easy pace.

Slow down, you're going faster than you can maintain, so you're going too fast.

That's awesome advice about pace and speed grimmeanor! I found what helped me was running with others. Having someone with me makes me want to push a little harder and run for a little bit longer. When I don't have someone with me (because that is not always possible) I notice less motivation to keep going.

Every little bit helps. Make a conscious effort to go a little longer/a little further tomorrow. Maybe try a 2:15-2:30 run with a 2:00 walk, continue that for a couple of days, and then add a little more time to each run over time. Eventually you will get there, but it won't necessarily be easy--you might have to push yourself (not to the point of injury) a little bit.

I started jogging last May at 296 lbs going about 4mph fo 30 min straight. I got plantar fascitis.

After listening to a couple of Dr. recommendations, I did this program http://running.about.com/od/getstartedwithrunning/ht/getstarted.htm

I felt like such a faker, going for only 1 min jogging at a time in the first week, but over 2 months I built up to 30 minutes continuous jogging, and my plantar fascitis resolved (taking a multivitamin and stretching helped).

So, in September I weight 250 lbs and was going 4.5 mph for 30 minutes straight. I wanted to go faster so I could log it as a jog/run instead of very fast walk. I started lurking running threads.

I found I liked the interval format (makes the jog less boring), so I included faster intervals. I started out doing 1 min with four steps per breath (44 breaths), then 2 min easy jog, building up to 8 intervals/30 min jog. I then added a 30 sec 3 steps/breath to each interval (about 30 breaths at higher intensity). Now I'm doubling up the length of each part of the interval for 6 out of 8 of my intervals in 30 min - 2x 44 4-step breaths, 2x 30 3-step breaths 1 min easy jog.

Speed can be built by distance. I do two interval runs and 1 distance run a week. I'm building up the distance run by 10% of duration/week so long as the last increase went well. On Monday I weighed 171 lbs and did 8 km at 5.2 mph.

Nutrition makes a difference. I was trying to eat between 1000-1200 calories a day in Oct/Nov, and couldn't get any faster on my jogs. Now I'm trying to get at least 1200 calories/day it's a lot easier. I've tried running fasted but I didn't like it very much I'm also eating a 100 cal sugary treat before my jogs, with an extra 50 calories 1/2 way through my long jog. Extra calories aren't necessary before 30 minute jogs, but they really improve the quality of the jog for me (I get quite the sugar rush).

I've heard hills are good for building speed, but there aren't a lot of them on my route...

The key for running longer for me was to go more slowly. 70% of effort unless I am doing the 1 min 3-breath sprints. I just can't keep up 100% effort for very long...

It is possible to jog at a higher weight. Keep at it, and you will find what works for you. Best wishes

Jaxsonjess wrote: »

Thanks everyone for all your tips! I thought I was going super slow at 4.8-5.0 but now I see that I was "running" at that speed and not jogging.

It's all runnning, it's just a question of a sustainable pace. Your priority is running for the period, so use a pace that allows you to do so.

Lot of good advice on going a lot slower.

Also I know for me working on my posterior chain really helped with all the issues were I needed a little break mid run.

I’ve been running for about 6 years now, on and off: sometimes 5k every day, other times 10k per week, or sometimes 0 for months on end. I’m not a sprint runner - slow and steady works for me (i.e. 25-30min/5k). Great tips above, but to add my two cents:

Two things. First, start at whatever pace is comfortable for you to maintain. Don’t look to standards of what is fast/slow/running/jogging: the only reference that matters is your own body and ability. I personally find that I prefer starting a bit slower and then increasing the speed as I get acclimated. I don’t like my heart to jump out of my chest to the point that it’s painful to breathe, and I don’t think that serves any purpose other than making you want to run out of the gym / drop to the ground in the fetal position.

Second, I find that the first 5-10 minutes of running are hard when I’m out of practice. I start getting cramps in my shoulder, my sides, and it feels super uncomfortable. I run through that pain and then find the sweet spot.

This is just what works for me, but it might also work for you. And don’t be discouraged, it’s definitely a process, but you’ll get there!

Oh, a final thing: I prefer to add difficulty by increasing the elevation of the treadmill (for when I run at the gym) rather than increasing speed. Just a thought.

First of all, Congrats on the weight loss... That's huge!

I find every time I lose weight my speed improves. Last year I was doing 13 minute miles and this year I'm 20 pounds lighter and doing 9 minute miles.

Also do some strength training... not just in your legs but in your core as well. It does help.

red0801 wrote: »

Have you ever looked @ your stride/landing?

Check this out. I was amazed how much form helped me increase endurance & reduce pain.

http://www.goodformrunning.com/learn-good-form-videos/166-forefoot-versus-midfoot-versus-heel-strike

These videos have been great and very helpful! Thanks for posting!

Jaxsonjess wrote: »

Thanks ! I never thought of going slower, I thought I was already moving like a turtle!

Nothing wrong with being a turtle. The turtle won the race! Slow and steady.