How to start running?

RJuo
RJuo Posts: 6 Member
edited November 19 in Fitness and Exercise
Hi there!
I'm new to running and got a bit of a dilemma here, looking for another opinion.

So, I've started running a month or so ago, fairly regularly 2-3 times a week. I can run 3 km non stop, but my heart rate will be completely through the roof by that time. In fact, my heart rate is the problem - after about 1km it reaches 175-180 or so and then goes up as high as 190-195, which should be my max heart rate (I'm 25). I feel okay'ish, not like I'm dying or anything, but this feels a bit disconcerting. By the way, I am running really slowly, barely faster than a fast walk, around 7-8 min / km. So my conclusion was that I'm simply a lot less fit than I thought and should build up my stamina to handle longer runs.

What type of running training do you think is best? I've tried the run/walk thing, and that works nicely, I do 6 mins of running and 2 mins of walking, and this gets me to 6 repetitions. I've also seen the C25K programmes, but those don't seem enticing, they start out very easy. Is run/walk the way to go? Or should I try building up how long I can run non-stop?

Thanks for the help!

Replies

  • girlinahat
    girlinahat Posts: 2,956 Member
    many many people have seen success on the C25k programme. As you are already running a little bit more that the beginning weeks, perhaps start part way through the programme?

    Having said that, there is a great benefit to starting at the very basic level EVEN if you think you can do better. You are finding you are struggling so it might be worth following the programme as is.

    and go slower. You think you are going slow but you can go slower. Running is a gait not a speed. running is having both feet off the ground at the same time, and you can run slower than you can walk. Keep your feet landing below your body and keep the turnover of your legs high, but try and slow your speed and so your heart rate down.

    And if you want loads of advice from experienced runners (not me) then head over to the monthly running challenge. community.myfitnesspal.com/en/discussion/10561097/june-2017-running-challenge#latest
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    If you don't feel like you're dying, then your HR probably isn't an issue. True max HR is REALLY hard to sustain. My guess is that the 220-age for HR probably doesn't work for you.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    edited June 2017
    https://www.youtube.com/watch?v=OORsz2d1H7s


    Sorry. Couldn't resist. ;)
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Just run slower....
  • GirlGettingFit37
    GirlGettingFit37 Posts: 146 Member
    I started out using an app call 5K Runner. It's kind of like Couch to 5k. It's a 8 week program that starts you out walking/jogging to build up your stamina. ☺️
  • ElJefeChief
    ElJefeChief Posts: 650 Member
    Run slower. As long as you're running and not walking, it doesn't even matter if you're super slow. That's how I started.

    Also make sure you have good shoes.
  • my3starsofthesea
    my3starsofthesea Posts: 4 Member
    I started running 5 years ago using C25K - it is a great way to start out gradually and build up your speed and endurance. After that I moved on to other training plans and since then have run many many 5Ks, 2 half marathons, 8K, 10K, 15K and I run regularly 3-4 times per week. I used the Galloway run/walk method when working on building my mileage for my half-marathons and now I am able to run the distance without barely any walk breaks, if any it's through the water station on a course. There is nothing wrong with using the walk/run method - it is very popular among half and full marathons as well - especially if you are out there enjoying what you are doing! :)
  • rsclause
    rsclause Posts: 3,103 Member
    just curious, what is your resting heart rate? That can also indicate your fitness level I think. What is your breathing like? If you are doing an easy run you should be able to have a conversation with someone.

    If you are not in distress I would say keep doing the same distance and see if your rate calms down a bit.
  • Bluebell2325
    Bluebell2325 Posts: 103 Member
    Like they say above, run slower to run further. Enjoy! You'll soon be addicted.
  • dougii
    dougii Posts: 679 Member
    If you are monitoring your heart rate during the run just slow down when you feel it is getting to high until it drops back into the range that you feel comfortable with. All sorts of things affect your HR: speed, going up or down hills, temperature, humidity, etc. I use my Garmin to monitor HR and now run exclusively by HR numbers adjusting speed to stay within my desired range. I started with the 5K runner app and am a big fan of the run/walk method. As a new runner I definitely ran to fast most of the time; now that I've been running for 5 years I am very content to try to master the art of slow running! I run for fitness and enjoyment and only race once or twice a year for special events. Enjoy!
  • scorpio516
    scorpio516 Posts: 955 Member
    RJuo wrote: »
    In fact, my heart rate is the problem - after about 1km it reaches 175-180 or so and then goes up as high as 190-195, which should be my max heart rate (I'm 25).

    Simple answer - 195 isn't your max HR.

    Option 2: bad HRM. When my Garmin chest strap was dying, it said I'd hit 205 most runs. Other HRMs, like Apple's, just suck
  • stanmann571
    stanmann571 Posts: 5,727 Member
    scorpio516 wrote: »
    RJuo wrote: »
    In fact, my heart rate is the problem - after about 1km it reaches 175-180 or so and then goes up as high as 190-195, which should be my max heart rate (I'm 25).

    Simple answer - 195 isn't your max HR.

    Option 2: bad HRM. When my Garmin chest strap was dying, it said I'd hit 205 most runs. Other HRMs, like Apple's, just suck


    This is good... I agree.. what sort of HRM are you using.
  • spiriteagle99
    spiriteagle99 Posts: 3,748 Member
    Put the HRM away. It isn't necessary and is just confusing the issue. When you can't breathe, walk or slow down. When you can breathe easily again, speed up, but just a little. Work on going farther, but at a slower pace. You might want to add another day to your running. More miles will get you more fit, so you can eventually start working on speed.

    Standard numbers for maximum HR are notoriously inaccurate. I am 60 and my maximum is something above 185. I've been running for 6 years, average about 35 mpw, and I can still be at 170 during a regular easy run. When I was in my 20's I would get to about 210 doing aerobic dance - and I wasn't even breathing hard. I simply don't worry about it.
  • RJuo
    RJuo Posts: 6 Member
    rsclause wrote: »
    just curious, what is your resting heart rate? That can also indicate your fitness level I think. What is your breathing like? If you are doing an easy run you should be able to have a conversation with someone.

    If you are not in distress I would say keep doing the same distance and see if your rate calms down a bit.

    I'd say 55-60 at rest. I think that's fairly standard? I make it a point to breathe steadily when I'm running, so that's ok, I'm not panting. When I stop does take a while to catch my breath though.
  • RJuo
    RJuo Posts: 6 Member
    Thanks for the tips, everybody! I guess my take away's are:
    - run even slower (hoped I wouldn't need to do that, even now feels ridiculously slow :D )
    - be critical of my HR meter (I'm using Garmin Vivosmart HR - I find it slow to catch up to changes in HR, but otherwise if I'm on a cardio machine and wearing the tracker, both show very similar HR)
  • MobyCarp
    MobyCarp Posts: 2,927 Member
    RJuo wrote: »
    Thanks for the tips, everybody! I guess my take away's are:
    - run even slower (hoped I wouldn't need to do that, even now feels ridiculously slow :D )
    - be critical of my HR meter (I'm using Garmin Vivosmart HR - I find it slow to catch up to changes in HR, but otherwise if I'm on a cardio machine and wearing the tracker, both show very similar HR)

    Your original idea of run 6, walk 2 isn't really a bad plan. The sense of C25K is to do run/walk intervals to build endurance until you are able to run continually; you appear to be more advanced than the basic program assumes. So modify the program for where you are. Do your intervals of 6 x (run 6, walk 2) for a week. Then try 6 x (run 6, walk 90 seconds) and see if you can handle that the next week. If it's hard, leave the intervals alone for the next week. When it gets easy, do one of three things the next week: Make the run longer, make the walk shorter, or both. Sometimes it may make sense to increase the number of intervals. At other times, it may make sense to decrease the number of intervals while leaving the total time running about the same. (For example, move from 6x6 minutes running to 5x7 minutes running, or from 5x8 minutes running to 4x10 minutes running.) Eventually, you will get to where you can run continually for 30 minutes. That's where C25K is supposed to take you.

    Resting HR of 55-60 isn't bad, but it also isn't as low as a conditioned distance runner. No surprise, you aren't a conditioned distance runner yet. The comments about max HR and accuracy of HR monitors are also on point; I wore a heart rate monitor that came with a Garmin watch for over 2 years before I was able to make enough sense of the data to use it in training. It just took a long time to correlate the numbers from the HR monitor, how I felt, and the descriptions of what the various training zones were supposed to be like.
  • jgnatca
    jgnatca Posts: 14,464 Member
    I predict if you keep with the 6 and 2 for another month you will see your heart rate improve.

    I also echo the advice to slow down when the HR spikes.

    Your body adapts to new challenges in this order:

    1. Cardiovascular (heart and lungs)
    2. Muscles
    3. Tendons/joints

    Your cardio numbers will improve first. Keep up with the stretches afterwards to prevent injury and keep yourself limber.
  • scorpio516
    scorpio516 Posts: 955 Member
    stanmann571 wrote: »
    scorpio516 wrote: »
    RJuo wrote: »
    In fact, my heart rate is the problem - after about 1km it reaches 175-180 or so and then goes up as high as 190-195, which should be my max heart rate (I'm 25).

    Simple answer - 195 isn't your max HR.

    Option 2: bad HRM. When my Garmin chest strap was dying, it said I'd hit 205 most runs. Other HRMs, like Apple's, just suck


    This is good... I agree.. what sort of HRM are you using.

    Right now a Scosche Rhythm+. Hasn't given my any issues in the last year+.

    All the Garmin chest straps are fine, usually. When they get old and gross or when the battery dies, they freak out. Mine was about 4 years old and I didn't take the best care of it. Bonus now is no more perpetual wear on my sternum
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