Running/Jogging Advice
meredith6645
Posts: 56 Member
Everyday I literally want to RUN.... but when I try I get so winded I STOP. How do runners build up the stamina to just jog?
Any advice would be helpful n appreciated.
Any advice would be helpful n appreciated.
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Replies
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Start off really slow - if you're winded, you're likely running too fast.
I also started with the Couch to 5k program. It builds you up to running for 30 minutes straight over an 8 or 9 week period through intervals of walking/running. It really helped me!2 -
I can't even run 2 minutes without stopping
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Try doing intervals. Run for one minute, walk for 2 minutes repeat. After about a 5 minute slow warm up of course.2
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Start with something like C25K...you build up to it...nobody just gets off the couch and goes running for three miles or whatever. The C25K program will build you up to it with running and walking intervals...over the ensuing weeks of the program you eventually get to the point where you can run a 5K.1
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That's the beauty of C25K. To start with you're only running for a very short time for each interval with walking in between to let you get your breath back. As the programme progresses you end up running for slightly longer for each interval with shorter or fewer walking intervals in between. Eventually you'll be able to run for 30 mins without stoppingmeredith6645 wrote: »I can't even run 2 minutes without stopping
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CarolynB38 wrote: »
That's the beauty of C25K. To start with you're only running for a very short time for each interval with walking in between to let you get your breath back. As the programme progresses you end up running for slightly longer for each interval with shorter or fewer walking intervals in between. Eventually you'll be able to run for 30 mins without stoppingmeredith6645 wrote: »I can't even run 2 minutes without stopping
Exactly! Give it a try and don't be afraid to repeat days or workouts. When I started I could barely run for 30 seconds.1 -
What's C25K and where do I find it?0
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Patience young grasshopper... these things take time.0
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meredith6645 wrote: »What's C25K and where do I find it?
I used the app for my iphone - it's by Zenlabs. Search for Couch 2 5k in the app store and a few will come up. You can also find a printable copy online (http://www.coolrunning.com/engine/2/2_3/181.shtml - program is at the bottom of the page).0 -
Somebody_Loved wrote: »meredith6645 wrote: »What's C25K and where do I find it?
I used the app for my iphone - it's by Zenlabs. Search for Couch 2 5k in the app store and a few will come up. You can also find a printable copy online (http://www.coolrunning.com/engine/2/2_3/181.shtml - program is at the bottom of the page).brhollifield wrote: »Patience young grasshopper... these things take time.
I'm 49
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Step 1 couch 2 5k, - it's based on run/walk intervals.
Step 2 go to the challenges section of this site, join the monthly running challenge.
Step 3. There is no step 3, you are a runner.0 -
username301 wrote: »Step 1 couch 2 5k, - it's based on run/walk intervals.
Step 2 go to the challenges section of this site, join the monthly running challenge.
Step 3. There is no step 3, you are a runner.
I'm glad u wrote this because I don't understand the app...... Still.0 -
Recommend Runkeeper or Runtastic on your smart phone, good for tracking what you do and giving you credit on your MFP log. I've been running since Gerald Ford was President. I recommend you find a pleasant route you can do from your front door that is at least 3 miles. Walk the whole thing. Then, as others have already mentioned, add running intervals as you are able. Mileage will get you where you want to go. FYI, losing weight really helps running---alot!! FYI, running really helps losing weight---alot!!1
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Cough to 5k. Go here:
http://www.coolrunning.com/engine/2/2_3/181.shtml
You can download the app, or you can use their instructions for how much you run/walk with a simple timer.
You are probably going too fast. Think jog/shuffle, not "run". Speed will come later. You need to start slow. You should be able to speak a few sentences without gasping for breath.0 -
I also suggest the C25K program but also wanted to stress SLOW DOWN. Like no, go slower. Too slow? No such thing. If you can walk faster than you are running, that is fine. The key to C25K is building up, it is not about speed. Go as slow as you need to to get through the run interval time. Speed comes later.
The #1 mistake most new runners make is running too hard (and to be honest, it is a mistake many experienced runners make in training).0 -
Intervals! That's what made me find a love for running (I used to hate it). I do about a 5-10 minute warm-up walk, and start a 2-min jog... go back to walking for a few minutes, and pick up the jogging again. So, I'm still getting the workout in and getting the heart pumping, but also not taking it to an extreme where I end up winded after 2 minutes, because that used to happen to me! I hope you find what works best for you. 0
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I used songs to time my intervals. Over time, I shifted the length of the songs to run more and walk less. Made the time fly by!0
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Breathe in through your nose and out your mouth.0
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meredith6645 wrote: »Everyday I literally want to RUN.... but when I try I get so winded I STOP. How do runners build up the stamina to just jog?
Any advice would be helpful n appreciated
It takes time. The c25k mentioned is real good. Also check out Jeff galloways stuff. He encourages run/walk intervals.
I started with c25k about 3 years ago and got winded after 30 seconds. Last year did a 50kmand the New York marathon and in Jan did dopey (48.6 miles over 4 days). I did those with the Galloway method. Still working toward a straight run 26.2 miles and hope to hit that's later this year.
Build a foundation and increase mileage slowly and you'll get there.
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3dogsrunning wrote: »I also suggest the C25K program but also wanted to stress SLOW DOWN. Like no, go slower. Too slow? No such thing. If you can walk faster than you are running, that is fine. The key to C25K is building up, it is not about speed. Go as slow as you need to to get through the run interval time. Speed comes later.
The #1 mistake most new runners make is running too hard (and to be honest, it is a mistake many experienced runners make in training).
Not just in training. When I started I ran the pea tree rise race 10k my first year. Did a half about 6 months later. Came back to peach tree the next year and took it lightly. Set a pr for a 5k ... Then hit cardiac hill at mile 4 almost wiped me out. Miles's 5 and 6 were a struggle.
Pacing yourself be it training or a race is vital.
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3dogsrunning wrote: »I also suggest the C25K program but also wanted to stress SLOW DOWN. Like no, go slower. Too slow? No such thing. If you can walk faster than you are running, that is fine. The key to C25K is building up, it is not about speed. Go as slow as you need to to get through the run interval time. Speed comes later.
The #1 mistake most new runners make is running too hard (and to be honest, it is a mistake many experienced runners make in training).
Not just in training. When I started I ran the pea tree rise race 10k my first year. Did a half about 6 months later. Came back to peach tree the next year and took it lightly. Set a pr for a 5k ... Then hit cardiac hill at mile 4 almost wiped me out. Miles's 5 and 6 were a struggle.
Pacing yourself be it training or a race is vital.
Oh I paced myself I couldn't even do the whole c25k yesterday I only did 10 minutes of it might be easier for some people but for me I found it difficult and challenging so I will take my time and keep doing the first day over and over until I literally get it right but I won't quit I'll keep going0 -
Breathe in through your nose and out your mouth.
While this works for some people, it isn't a must do. I cannot breath in through my nose and out of my mouth while running. I end up gasping for air.meredith6645 wrote: »3dogsrunning wrote: »I also suggest the C25K program but also wanted to stress SLOW DOWN. Like no, go slower. Too slow? No such thing. If you can walk faster than you are running, that is fine. The key to C25K is building up, it is not about speed. Go as slow as you need to to get through the run interval time. Speed comes later.
The #1 mistake most new runners make is running too hard (and to be honest, it is a mistake many experienced runners make in training).
Not just in training. When I started I ran the pea tree rise race 10k my first year. Did a half about 6 months later. Came back to peach tree the next year and took it lightly. Set a pr for a 5k ... Then hit cardiac hill at mile 4 almost wiped me out. Miles's 5 and 6 were a struggle.
Pacing yourself be it training or a race is vital.
Oh I paced myself I couldn't even do the whole c25k yesterday I only did 10 minutes of it might be easier for some people but for me I found it difficult and challenging so I will take my time and keep doing the first day over and over until I literally get it right but I won't quit I'll keep going
That's great. Once you finish the whole workout as scheduled, do it three more times that week, then next week try to move up to the next one.
Good luck.3dogsrunning wrote: »I also suggest the C25K program but also wanted to stress SLOW DOWN. Like no, go slower. Too slow? No such thing. If you can walk faster than you are running, that is fine. The key to C25K is building up, it is not about speed. Go as slow as you need to to get through the run interval time. Speed comes later.
The #1 mistake most new runners make is running too hard (and to be honest, it is a mistake many experienced runners make in training).
Not just in training. When I started I ran the pea tree rise race 10k my first year. Did a half about 6 months later. Came back to peach tree the next year and took it lightly. Set a pr for a 5k ... Then hit cardiac hill at mile 4 almost wiped me out. Miles's 5 and 6 were a struggle.
Pacing yourself be it training or a race is vital.
Very true.
I did a 5k in February where I maxed out my HR in the first two km and then struggled to finish.0 -
Intervals are right! Good advice here. I went from not being able to run/jog a mile to jogging 6 -8min/ miles in one session0
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