Running is so Hard!!!
khadijahgarner
Posts: 6 Member
I went on my first run the other day and was dying. I live a sedentary life style so I wasn't surprised at how hard I struggled but I literally could not run consistently for more than a minute at most. I am determined to become more fit and plan to make running apart of my weekly routine but what can I do to become more motivated and easier??
If you have any suggestions or words of encouragement that would be great
If you have any suggestions or words of encouragement that would be great
3
Replies
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You will be surprised how quickly it builds if you stick with it. Are you following a structured program, like a couch to 5k? Or are you just winging it?5
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Well done on your first run!
I did my first run in 30 years 18 months ago, when my regular walk just didn't seem fast enough. I ran 500 metres, and was totally knackered, and totally hooked.
The next day, I downloaded the Couch to 5K app (the C25K Zen Labs one, but there are others too, or just podcasts).
The Couch to 5K program gets you to increase your running gradually. You run a bit, walk a bit, run a bit. Each time (you do 3 workouts a week for about 10 weeks), you increase the length of time running.
I highly recommend the program. Do a search and you'll find loads of people have used it successfully. It gave me a great start to running. I can now run 30 km.
My only other tip just now is to run slow! Most beginners run flat out (I did). There's no need. Run at a pace that feels like you can run forever.
Good luck!
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Well done on your first run!
I did my first run in 30 years 18 months ago, when my regular walk just didn't seem fast enough. I ran 500 metres, and was totally knackered, and totally hooked.
The next day, I downloaded the Couch to 5K app (the C25K Zen Labs one, but there are others too, or just podcasts).
The Couch to 5K program gets you to increase your running gradually. You run a bit, walk a bit, run a bit. Each time (you do 3 workouts a week for about 10 weeks), you increase the length of time running.
I highly recommend the program. Do a search and you'll find loads of people have used it successfully. It gave me a great start to running. I can now run 30 km.
My only other tip just now is to run slow! Most beginners run flat out (I did). There's no need. Run at a pace that feels like you can run forever.
Good luck!
Yes, too much too fast = pain, misery, and sidelined by injury. Love the number of program options that are available now.2 -
...My only other tip just now is to run slow! Most beginners run flat out (I did). There's no need. Run at a pace that feels like you can run forever.
Good luck!
I second this. And don't be ashamed to run at a super slow pace...I mean turtle pace if you have to. If you feel like you're gonna die when you run, you're working too hard. And don't worry - you won't be slow forever, it's just until you get used to it.
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nutmegoreo wrote: »You will be surprised how quickly it builds if you stick with it. Are you following a structured program, like a couch to 5k? Or are you just winging it?
I'm just winging it.0 -
Well done on your first run!
I did my first run in 30 years 18 months ago, when my regular walk just didn't seem fast enough. I ran 500 metres, and was totally knackered, and totally hooked.
The next day, I downloaded the Couch to 5K app (the C25K Zen Labs one, but there are others too, or just podcasts).
The Couch to 5K program gets you to increase your running gradually. You run a bit, walk a bit, run a bit. Each time (you do 3 workouts a week for about 10 weeks), you increase the length of time running.
I highly recommend the program. Do a search and you'll find loads of people have used it successfully. It gave me a great start to running. I can now run 30 km.
My only other tip just now is to run slow! Most beginners run flat out (I did). There's no need. Run at a pace that feels like you can run forever.
Good luck!
Thanks I'll def look into that!!2 -
As the saying goes, If running is hard it's because you need to run more.... :laugh:7
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Another vote for Couch to 5k. It is a great program. And run slow - like really slow at first - like you could probably speed walk faster. Get through the program and then work on speed.3
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Couch to 5K, definitely! I couldn't run at all before, and now I'm on week 4, running for 5 minutes at a time... I didn't believe it was possible when I started. I also built up my walking stamina (distance and speed) before I started the programme, which I think helped.3
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My only other tip just now is to run slow! Most beginners run flat out (I did). There's no need. Run at a pace that feels like you can run forever.
I am a big fan of C25K. Just a question Orphia...why do you suggest the above? So that you avoid injury? So that you don't overdo it and feel defeated? If you can complete each session at a decent pace, why wouldn't you?
Not criticising (you can run 30k now, so your method clearly works). I am keen to understand your reasoning so I can learn from it.
Thanks....
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1sophiesophie wrote: »
My only other tip just now is to run slow! Most beginners run flat out (I did). There's no need. Run at a pace that feels like you can run forever.
I am a big fan of C25K. Just a question Orphia...why do you suggest the above? So that you avoid injury? So that you don't overdo it and feel defeated? If you can complete each session at a decent pace, why wouldn't you?
Not criticising (you can run 30k now, so your method clearly works). I am keen to understand your reasoning so I can learn from it.
Thanks....
if you can talk/sing whilst running at a 'decent pace' then that's the perfect pace for you to be running...
slow running is the best for building your CV capacity and fitness which you need to do as a new runner.3 -
Yes running is hard ... plus it makes the cops suspicious. Which is why I avoid it at all costs lol7
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1sophiesophie wrote: »
My only other tip just now is to run slow! Most beginners run flat out (I did). There's no need. Run at a pace that feels like you can run forever.
I am a big fan of C25K. Just a question Orphia...why do you suggest the above? So that you avoid injury? So that you don't overdo it and feel defeated? If you can complete each session at a decent pace, why wouldn't you?
Not criticising (you can run 30k now, so your method clearly works). I am keen to understand your reasoning so I can learn from it.
Thanks....
There are three systems you are training when beginning to run. The first is the cardiovascular system, which is fastest to respond and is the most critical. I was most pleased to see how quickly the body responds to new demands; every week I noted improvement.
The second system is the muscles. The body builders on the forum here can testify that it takes time for the muscles to get stronger.
And finally, there's the joints and tendons. They take the longest to adapt and you really want to avoid injury. It can take months to recover if you try and run through tendon damage.
Just like a body builder you want to build up slowly and progressively to allow all three systems to support each other.11 -
I would love to run more too. I ran at least a 1/4 of a mile which isn't a lot.3
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Ease into it, slowly but surely it will be like a walk in the park
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C25K. can't recommend it enough.0
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And if C25K doesn't work for you - don't give up! It didn't for me. I couldn't stand repeating weeks - made me feel like a total failure. Then I switched to Jeff Galloway's run/walk method. Completed my first half last fall and getting ready to start training for my next.1
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Another C25K grad here. I was exactly like you when I started exercising last August. Had been almost completely sedentary, could barely run one minute without feeling like I was dying. I winged it for a few months, running for short periods and then walking.
Finally earlier this winter I found C25K. I also took the advice to go slow...like really really slow. And I completed the C25K! I can now run 5K - still really slow (4.1mph - I can power walk faster than that) but I can do it.
I highly recommend doing C25K or something else structured. And going really slow so, like others have said, you give your body a chance to build up cardiovascularly (is that a word?) and the other things it needs. You can work on speed later. That's what I'm doing now.3 -
I detest running, so I can relate. Last week I tried to run a mile around the local school track. 4 laps is a mile. I was struggling to run 1 lap. So, yeah..I can't run a quarter mile. I would like to try the C25K and I plan on starting it soon.2
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It gets easier! and it's oooohhh so worth it! Keep at it. Trust me, in a month, you'll be amazed at your progress. Also, I highly recommend keeping a running log. I get great joy in looking back at my notebook, and seeing the progress I've made in both distances, and speeds. Plus, I usually sleep like a rock now. Best of luck!! 3
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khadijahgarner wrote: »I went on my first run the other day and was dying. I live a sedentary life style so I wasn't surprised at how hard I struggled but I literally could not run consistently for more than a minute at most. I am determined to become more fit and plan to make running apart of my weekly routine but what can I do to become more motivated and easier??
If you have any suggestions or words of encouragement that would be great
No guarantee you can do this, but here's my experience:
In August 2011, I set out to see if I could become a runner. I found a program similar to C25K. The program called for starting with intervals of walk 1 minute, run 3 minutes. I was capable of walking 5 miles briskly at about 15:00 per mile.
Problem: When I got out for the first workout, I found I couldn't run for 3 minutes. I ran for one minute, then had to slow to a walk.
Immediate solution: I looked at the structure of the program. The first few weeks were all, walk X minutes, run Y minutes, repeat Z times. Do this 3 days a week, on non-consecutive days. During the week Z might increase a little. From week to week, X and Y got more challenging. So I built myself a 2-week remedial program of Walk 1, Run 1 for a week then Walk 1, Run 2 for a week. Then I did the program.
I got to a 5K. Running 5 miles was hard. But the 4.4 mile Thanksgiving race sounded like a zoo for the crowds, so I went for the 10K Thanksgiving race on the other side of town. Ran it I think 12 days after the first time I ran 6 miles.
Fast forward 5 and a half years, several injuries, and a lot of learning curve. Last Monday I ran my second Boston Marathon. Yesterday, I was mildly disappointed that at this point in my recovery, I needed to stop running at the 5 mile mark. Somewhere along the way, 5 miles became a short run and 2 miles became a warm up.
C25K is popular here. It's popular because it works. Maybe you get to a 5K, and you're happy with 5Ks. Or maybe you get bit big by the running bug, and C25K is just the gateway drug that gets you started. You don't know unless you do it.7 -
Another vote for C25K. Many people start by just running as far and/or as fast as they can, and I would never advise a newbie to do that. Start slow; speed comes with training. Even experienced distance runners do many of their runs at a relatively slow pace. The hardest run of my life was that first one minute running interval on day one of C25K. I'm now training for my third half marathon. It gets easier with a proper training plan.0
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I think a lot of beginners run much too fast.
Your main focus should be on your form, breathing and building distance. Speed comes with time.
Run/jog slow enough that you'd be able to have a conversation with someone. Yes, that means that you'll be running slow enough that a fast walker could pass you.
I'm just getting back into running and my pace is 8:40/km. Very very slow, but I can easily do a 5-6k and ENJOY it. I pay attention to my breathing, how my body feels and enjoy my music and the scenery.
TDLR; SLOW DOWN!1 -
So many have said c25k but I'm saying it too!!! It's a great program! I started it last April and did it throughout the summer, repeating weeks sometimes. I don't think I would have ever had the courage or stamina to run 30 minutes straight without it! I'm kind of doing it again now but starting on week 7 or so and working in faster intervals to get down to an 8 minute mile. The mistake I made when I started running last year was running too fast. Like others have said, pick a comfortable pace and work up to going faster-- it will be more encouraging than having to slow down at week 5 like I did! Best wishes!0
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Rule # 1 for new runners.......slow down. Rule # 2........slow down some more.
Many new runners mistakenly think that they need to try and run fast when the exact opposite is true. Try t run at a pace at which you can speak in complete sentences and you're not feeling completely out of breath. If you can only run for a minute that's fine......run for minuet , walk for 9 & repeat, the next week run 2 & walk 8 etc until you can run 10 minutes without a walking break then it's up to you if you want to stay with a run/walk program (there are pace bunnies at many races fro groups ding a run 10 walk 1 also referred to as the Galloway system) or if you want to run continuously.
When I started running I could barely make it around the block without feeling like I was going to die. Now a slow 10km run is a mid-week training run, something I would have never dreamed possible 10 years ago.
Run consistently and listen to your body, most running injuries are a result of too much, too soon, too fast & have fun!2 -
I've said this before in another thread, but I find @MobyCarp's story truly inspiring, and have related it to other people IRL when they give me all the reasons for why they absolutely "cannot run". In fact, I even mentioned it to my doctor this very morning when we got to talking about running after he commented on how much leaner he thought I looked compared to this time last year.No guarantee you can do this, but here's my experience:
In August 2011, I set out to see if I could become a runner. I found a program similar to C25K. The program called for starting with intervals of walk 1 minute, run 3 minutes. I was capable of walking 5 miles briskly at about 15:00 per mile.
Problem: When I got out for the first workout, I found I couldn't run for 3 minutes. I ran for one minute, then had to slow to a walk.
Immediate solution: I looked at the structure of the program. The first few weeks were all, walk X minutes, run Y minutes, repeat Z times. Do this 3 days a week, on non-consecutive days. During the week Z might increase a little. From week to week, X and Y got more challenging. So I built myself a 2-week remedial program of Walk 1, Run 1 for a week then Walk 1, Run 2 for a week. Then I did the program.
I got to a 5K. Running 5 miles was hard. But the 4.4 mile Thanksgiving race sounded like a zoo for the crowds, so I went for the 10K Thanksgiving race on the other side of town. Ran it I think 12 days after the first time I ran 6 miles.
Fast forward 5 and a half years, several injuries, and a lot of learning curve. Last Monday I ran my second Boston Marathon. Yesterday, I was mildly disappointed that at this point in my recovery, I needed to stop running at the 5 mile mark. Somewhere along the way, 5 miles became a short run and 2 miles became a warm up.
C25K is popular here. It's popular because it works. Maybe you get to a 5K, and you're happy with 5Ks. Or maybe you get bit big by the running bug, and C25K is just the gateway drug that gets you started. You don't know unless you do it.
To the OP, there's so much great advice in this thread; but I can't stress enough what I consider to be the most important piece of advice: as mentioned by @Orphia and others, take it real slow at first and build up slowly from there; injuries can take you out of the game anywhere from a few weeks to several months or longer while you heal if you're lucky. And they can take you out of the game completely if you're not. Enjoy yourself, don't hurt yourself.3 -
(Thank you to those who explained their reasons for slowing down...definitely thought-provoking....think I'll take it down a notch until I have more kms under my belt)0
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