Running is so Hard!!!
Replies
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In January I was walking on my treadmill most days and then just randomly added in a jog here and there. There were usually about 30-90 seconds and at the end I was blowing hard. Yesterday I ran 3.1 miles without stopping and without planning to do it. I just could. I had planned to jog a couple of laps around a track by my house thinking I'd do a mile or so but it wasn't awful so I kept going.
I didn't use C25K but I know others who did and it worked great for them so if you want to improve your endurance I would look into it. I did however start out running slow and I am still somewhat slow (but I'm ok with that).2 -
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....
@1sophiesophie To add my two cents to all the other awesome answers...
Why run slow?
Because it makes running less hard!
You won't feel like you want to die, which is usually why most people think running is hard. You'll want to keep running!4 -
@LJgfg I just recently started the JG Run/walk and was just curious, did you do the HM using the run/walk method? I am already loving the progress I am seeing transitioning from C25K to JG's program.
Yes I did - so hard to take that first walk break when everyone else is still pushing hard - but the best way for me to "get'er done" 0 -
It does seem counter intuitive to "run slow to run fast". However, think of it this way.
You start off slow, with a conversational pace, a pace at which you could sing a song and not die. You continue your work at this pace, each week increasing your distance by 10%, or so. You still keep at that conversation pace, signing the whole way. Your running partners, friends or just others on the same path, are now convinced you are completely nuts. But you persevere. Time goes by and you are now running at a conversational pace for over 5K. But you now realize that you're completing your course much quicker than when you started. Still at a conversational pace, but the distance has gone by faster than it did. Low and behold your conversational pace has gone from 15 minute miles to 14 minute miles to twelve minute miles to ten minute miles, still being able to sing that , by now, very annoying song. You have now got your distance up to 6 miles or so, and, feeling kinda good about yourself, you enter the local 5K race. You now realize that a conversational pace for 6 miles can translate into a much faster, albeit harder, 5K race pace, a pace you never before believed possible. The difference between race pace and conversational/training pace. you are now the little engine(runner) that could. Congratulations.
Hard to believe at first that running slow can lead to running fast. It works all the while not getting hurt, injured, discouraged, fed up or feeling like it will never end because, at that conversational pace, it is enjoyable.
Enjoy the run.4 -
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
Why are you running? If you want to do it, good. If not, there are plenty of other cardio things you can do instead that you may find more enjoyable (biking, swimming, brisk walking, step climbing, etc)0 -
Truthfully, it never gets easier -- you just run faster. Like others have said, take your time ramping up both your distance and speed to decrease your probability of injury. Walk 500 m and run 500 m. Physical activity is the goal and you are accomplishing this just by getting out.0
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I'm not a fast runner--I average around 12 min/mile. But, I run around 22 mi./week, so I get all the benefits. It does get better, especially with C25K.0
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Started running at 287 lbs. I remember being sore for at least four weeks. I ran maybe 800 meters at a time. Barely average 11:45 pace. But, the weight came off, and running got better. Easier, not exactly, but better: I could go faster, which meant farther with the same perceived effort.
216 today. Still can't do a half marathon without debilitating cramps, but stretch 20 miles over 32 hours, and I'm fine.2 -
I agree! At least you knew that it was going to be hard when you started lol. I had been doing Zumba and Spin, so I thought I was ready. I went to a beginner's running class and they almost had to leave me behind!
Practice does make you better. Running intervals helped me. I may not have been able to run 1 minute straight at first, but what I could do was 1 minute of running, 2 minutes of walking. Do that and increase your working minutes every time, and you'll see a change.
Weight training helps as well. When my leg/ab muscles got a little stronger, it made a huge difference!
I can run without stopping for about five minutes or so now. I could probably do longer, but I only practice once or twice a week. I would like to get up to 30. We can do this!3 -
I can remember running to the top of the street huffing and puffing thinking my God I am out of shape. Fast forward to now and I usually go for a six mile run and think nothing of it. It is so cool when you feel yourself getting stronger and fit. You get this heck yeah I can do anything feeling. Start slow and build is my favorite saying. Read up on running, get fitted for shoes and replace them at about 325 miles. It helped me to use a running app to monitor my pace, miles and shoe miles. I use Runtastic pro and have it give me my distance and pace every mile. It also syncs to MFP so my friends can see too.0
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I think Galloway run/walk has been mentioned but I highly recommend this method. I ran my first marathon (Big Sur, not easy) running for four minutes and walking one. I finished in 4:28 which was pretty good for first time. I'm not sure I would've made it or done as well if I had run the whole thing.0
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As a few have mentioned - the run/walk method is what got me past the "I am going to die stage" when I first started.
I started out running for 30 seconds, walking for 2-3 minutes. At first, I thought it was silly. but as I continued, the running time got greater and greater. Within a couple months I was running non-stop 30 minutes. Now I am at the point where I prefer run/walk - lessen injury chances, feel I can go longer, etc.
Good luck to you!0 -
1. I've been there as well. What I did to be able to run consistently was set check points for myself. If your track is 1 mile, set your own stop destination. Take a short break after each stop. Don't be ashamed if they aren't too far apart, the whole goal of setting check points is to fit your own current capability. Each week try running 2 minutes longer in order to progress.
2. If your mouth tends to become dry, spit or swallow. I don't know if others do this, but when I run more intensely than I usally do, my mouth gets dry, which causes me to overheat. Spitting and swallowing has seemed to help me keep running.
3. Set a pattern of breathing in through the nose, and out through the mouth. Focus on keeping the pattern and you will soon do it automically out of habit. This prevents you from becoming out of breath more than you may think.
4. Turn on some music or day dream while running. If you focus on how much longer you need to run for, it will seem like a longer way to go. Allowing distractions helps with making the run seem shorter and less tiring.
I hope these tips help you as much as they did to me!
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About 5-6 months ago I tried to run a 5k with no training just through the neighbourhood. I do go to the gym but never actually ran outside much. I was puffed after 4-5 mins of slow running. 5 months later and I'm running around 20k a week, more on holidays, and enjoying doing 10k runs casually under an hour. You'll get there.0
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khadijahgarner wrote: »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.
If you don't want to do C25K, maybe start with walking. I add intervals to my walking were I go one block fast and one regular speed. Walking will ensure you are getting measured exercise and a sense of accomplishment; you can slowly introduce jogging.
I also tried starting with jogging but my joints hurt and I felt poor about what I could accomplish.0 -
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!
What this posted said is probably most important. But secondly, invest in good running shoes. Don't buy shoes because they are "cute" or match your favorite workout outfits. I've made that mistake, as most new runners or people starting to work out do.
This first time I tried running, I was that girl. I went and bought the cutest pair of Reebok's I could find and like 5 cute workout outfits. I was out there running in my cute shoes and cute outfit, feelin myself. Then I got to like week 5 of C25k, and started getting shin splints. Tried to run through the shin splints for a couple weeks and seriously injured myself. At the time I figured it was because I was around 50-60 lbs overweight, which was part of it I'm sure, but I didn't even think it could possibly be my shoes. Wasn't until 5 years later that I would try my hand at running again.
Fast forward 5 years, around November of 2016, and I started up C25k again. Still wearing my cute shoes, still wearing my cute outfits, and week 5 comes along and BAM shin splints. I didn;t feel out of breath or anything, just the shin splints were so bad that at one point I collapsed to the ground in tears because it hurt so much to even try to walk back home. I have a very knowledgeable boyfriend who suggested I try different shoes. We went to The Running Company, where they did a 20 second test of me running on a treadmill while they recorded, and then the sales person reviewed how I ran. She told me where my problem areas were and brought out 5 pairs of shoes for me to try. Each pair I had to run a lap around the building and compare how they felt, and there were significant differences between them all. And honestly, almost every pair was god awful in terms of "cuteness". The pair I ended up are far from cute, but I tell you what, I went back home and started up week 5 again and was able to make it through without shin splints. I ended up spending around $120 for a pair of Brook's Ravenna's, and it was the best decision ever. I'm running my first 5k in 3 weeks and have started on the C210k program.2 -
lacisavelle wrote: »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!
What this posted said is probably most important. But secondly, invest in good running shoes. Don't buy shoes because they are "cute" or match your favorite workout outfits. I've made that mistake, as most new runners or people starting to work out do.
This first time I tried running, I was that girl. I went and bought the cutest pair of Reebok's I could find and like 5 cute workout outfits. I was out there running in my cute shoes and cute outfit, feelin myself. Then I got to like week 5 of C25k, and started getting shin splints. Tried to run through the shin splints for a couple weeks and seriously injured myself. At the time I figured it was because I was around 50-60 lbs overweight, which was part of it I'm sure, but I didn't even think it could possibly be my shoes. Wasn't until 5 years later that I would try my hand at running again.
Fast forward 5 years, around November of 2016, and I started up C25k again. Still wearing my cute shoes, still wearing my cute outfits, and week 5 comes along and BAM shin splints. I didn;t feel out of breath or anything, just the shin splints were so bad that at one point I collapsed to the ground in tears because it hurt so much to even try to walk back home. I have a very knowledgeable boyfriend who suggested I try different shoes. We went to The Running Company, where they did a 20 second test of me running on a treadmill while they recorded, and then the sales person reviewed how I ran. She told me where my problem areas were and brought out 5 pairs of shoes for me to try. Each pair I had to run a lap around the building and compare how they felt, and there were significant differences between them all. And honestly, almost every pair was god awful in terms of "cuteness". The pair I ended up are far from cute, but I tell you what, I went back home and started up week 5 again and was able to make it through without shin splints. I ended up spending around $120 for a pair of Brook's Ravenna's, and it was the best decision ever. I'm running my first 5k in 3 weeks and have started on the C210k program.
Pretty is as pretty does. I've been known to tell a lady who complained that her shoes hurt, but that they were SO cute, "If the shoes hurt, they're butt-ugly."
As a guy, I always wanted muted shoes. In the era of white running shoes, when I wasn't a runner, I'd find the grey or blue pair to buy to walk in. As a beginning runner 5 years ago, I lamented that all the shoe colors were just too loud. Now I'm a distance runner. I demand shoes that work for me. I know the model that works for me, and I'll buy 3 pair to put into rotation. I want 3 different colors, so I can tell them apart; but I'll buy the 3 cheapest colors available online. It doesn't freakin' matter what color the shoes are. It matters that I can run in them without hurting myself.3 -
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.
What amazes me is that your body will actually build and develop new capillary beds to increase blood flow to the now needed muscles. Incredible how quickly our bodies adapt to changes.0 -
It gets easier, much easier, after a few weeks when you start to adjust.
When I started I could barely do a minute and a half, but at my peak I could do a good solid 40 minutes.
Couch to 5K app on your phone is a great way to build up from nothing (search for C25K).0 -
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 greatkhadijahgarner 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
Darling try the 10k app. It starts in a easy way and build you up. Can only recommend it ☺ go girl0 -
Please go slowly and dont run to far to start. I went in all gun home. Ended up with stress fracture in knee. Got clearance to run then got shin splints. Got clearance and have been told walk 3 min then run two min. Have done this for 3 weeks. Now i run 2 and walk 2. Few weeks of that then up the run part. Frustrating but thats the way it is. And I was fit to start with.0
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