Started running need advice

Good for you! I had to do the same when I first started running. I would run for a while then walk until my breathing and heartbeat came back down then hit it again. Don't feel bad about it, just keep it up and you will get better and better. I did my first 5k and had to walk at times to get through it. Same on my second 5k. I'm no super runner at this point but I can do 4 miles now at a decent pace.

You may be trying to run too fast. Then again you may just be out of shape. Take it slow and you will improve with time. Just keep in mind. If you are out there you are running laps around those who sit home on the couch. Keep it up you're doing well.

Don't try to run each run faster than the previous one. If anything, slow it down. The slower you go, the farther you'll be able to go. If you need to walk, that's fine. Either pick a distance (2 or 3 miles) or a time (30-40 minutes) and just walk and run as you need to during that time. With practice, it will get easier to do more running and less walking. C25k is a nice structured program to get you to progress from walking to running, but it isn't a necessity.

Have you been to a real running store to get fitted with good shoes? They can help prevent injury. Taking it slow and easy will also help.

Finally, the goal you have picked may seem impossibly far away, but with time and patience, you'll get there. I started c25k at age 54. I did my first marathon less than 4 years later.

Hermie123451982 wrote: »

Hi everyone so I decided to start running as my form of exercise to get fitter and loose weight. I have a goal in mind of a distance in the future I would love to do but so far I'm about week 3 in and about 7 runs in and I'm finding it hard I manage to run about half a mile then have to stop for a breather then start again and can only do 2 miles before I'm completely exhausted. This is getting easier and my times are coming down each time I run. Am I expecting too much to be able to start running more than a mile without having to stop. Would love to hear from some other runners that have gone through this or who are at this stage aswell many thanks.

I went from a desk job and almost totally inactive, to running practically daily. I too was doing 2 miles, my neighborhood is a big figure 8 and an exact 2 miles. I couldn't make it without stopping either. What I found best was to never totally stop moving even to breath, I would slow down to what felt like a turtle speed at some points but I would keep moving slowing to catch my breath and then going harder. Doing this builds your lungs and heart muscles and coping/recovery. It also increases calorie burn. I will tell you that for the first month I was icing my legs every time I ran and sleeping on heating pads. But! I dropped 30 pounds in under two months. And each day, rain or shine, that I ran, I felt better and was able to run the whole 2 miles non stop in about 3-5 weeks. A note of motivation, 6 months later, I now run that same figure 8 neighborhood two laps in under 26 minutes. Consistency is key, you burn more calories faster and easier early morning, before eating. You mentioned 7 times in 3 weeks, I found it easier to have less rest time between runs keeping me more motivated to push through. Of course everyone is different but this is what worked for me. Good luck.

Most running should be at a "conversational pace". A pace at which you can still hold a conversation with a running partner without gasping for breath. You breathing, while talking and running, should be comfortable. If you can sing "Happy Birthday to you" without difficulty, you're in the ball park.

Running at this pace will allow you to increase your distance, slowly, and be better able to avoid injury. It's also less painful, I enjoy it. Speed and distance will come, almost as if by magic, after a time.

Follow a program (like C25K) so you do not do too much too soon. You can definitely hurt yourself that way. The best way to increase your running is to go SLOW. Find your aerobic threshold and train at a very slow pace. This in turn eventually makes you faster.

I was the kid in high school that always finished next to last in the mile. Walking most of it. A year ago I ran a 7:45 mile and could run 7+ non-stop at a 9ish min pace. It all came from consistent, structured training and weight loss.

TL;DR - It takes time.

Hermie123451982 wrote: »

I looked at my mile split from last night and it was 8.49 for my first mile.

As others have said, slow down and use your rest days. They are absolutely as important as your workout days to get stronger and prevent injury.

You are being too hard on yourself. Fitness will be built brick by brick over time.