help with running

I used to as well. Start small! Set a target each time you practice. Targets can be by distance or time. For example, if you decide time (best choice IMO) just tell yourself you’ll be outside or on the treadmill alternating jogging and walking for 20 mins. Do what you feel like during that time. Increase it to 30 then 40 etc etc. Doesn’t have to be running whole time. Your lungs adjust. Your body gets used to maintained high heart rate. Starts not to feel like death and becomes enjoyable.
Good luck my friend

Definitely try C25K, the program helps you build slowly and see your progress.

Run more slowly, go 3/4 times a week. Stick with it. It takes longer than you think it should before you stop feeling like collapsing.

The breathing should come with practice, but I still quite often count in and out of I'm struggling.
So, in one two three steps, out one two three steps. It helps feel a bit more in control and slow it down.

If you don't have them already get good proper run trainers and bra. Life will be much more comfortable.

I know it can be tricky, but try to get out and about. Give me a trail and a podcast and I will happily go for miles, barely manage 15 mins on a treadmill though. Even better if you can borrow someone and/or their dog!

That's amazing you want to join the air force!

As most people here have already said, Couch to 5K is indeed awesome. It's really exciting to get started and you wanna go big, but I gave up and I stop/started until I took the time to do it properly.

I really focused on running in a place that makes me happy: the early-ish mornings of my local park. The weather was cool, but the sun came in beautifully, softer gravel paths and a killer playlist After breaking through the tired lungs, gasping for breath and muscle soreness, it was really mental, and now I enjoy the time to myself!

I also really enjoyed trail running, because it mixed it up and helped me build different muscles from just running on a treadmill (which I do now and it's not all that exciting haha)

I wish you lots of luck!

There is also a program called None To Run. Check out their website www.nonetorun.com. I felt that program was better for me than the C25k when I first started running. Here is an example of Day 1 on None to Run 12 week program:

Walk briskly for 5-minutes. Then alternate
between 30- seconds of slow running and
2-minutes of walking for a total of
20-minutes.
TOTAL TIME: 25-minutes

It is similar to C25k, but takes it a bit slower.

Good luck!

By the way, kudos for wanting to join the air force!

is zombie run still active? people enjoyed that app.

go slow. follow a plan. there are lots of free plans online. there might even be plans for military fitness.

if you decide you like running, consider going to a local store and getting fitted for proper running shoes. they are expensive but cheaper than medical bills from an injury. they will also have great resources for beginners

I can confirm that Zombies, Run! is still active. They have an upcoming Virtual Race, even.

I want to add some thoughts. Many new runners discover that they are not as fast as they would like to be so they think they need to run fast - to get fast. Then they read all of the advice about starting out slowly and wonder what's up. Think about this:

As you learned in school your body is composed of multiple systems. When you run you put a strain on the muscular, cardiovascular, and skeletal systems (primarily). We improve fitness by creating small damage in training that then gets repaired during recovery - and we get stronger.

The issue with running is that not all of these systems respond in the same time frame. In general your cardiovascular system and your muscular system can repair cellular tissue damage quickly. You will begin to breathe easier and feel stronger fairly quickly. The danger lies in the damage you do to your connective tissues and bones. Remember the lessons where you learned you "get a new stomach lining" every two weeks? Your nervous tissue does not regenerate? Your skeletal and connective tissue recover much more slowly - like 10% per year.

So the part of the reason new runners are advised to run slowly is because their bodies need MONTHS for their skeletal and connective tissue to adapt to a continuous training load. Yes - speed work is important AFTER your body is adapted to running stress.
Run slow. Give your body time. Be consistent. Speed and endurance will come.

I'm so glad you're asking for help! I never learned how to run prior to joining the military and it seemed like torture. It wasn't until I got out that I realized there's a methodology for 'easier' running. 30 years later I now run farther and faster than I did while I was in. Best of luck to you!

garystrickland357 wrote: »

I want to add some thoughts. Many new runners discover that they are not as fast as they would like to be so they think they need to run fast - to get fast. Then they read all of the advice about starting out slowly and wonder what's up. Think about this:

As you learned in school your body is composed of multiple systems. When you run you put a strain on the muscular, cardiovascular, and skeletal systems (primarily). We improve fitness by creating small damage in training that then gets repaired during recovery - and we get stronger.

The issue with running is that not all of these systems respond in the same time frame. In general your cardiovascular system and your muscular system can repair cellular tissue damage quickly. You will begin to breathe easier and feel stronger fairly quickly. The danger lies in the damage you do to your connective tissues and bones. Remember the lessons where you learned you "get a new stomach lining" every two weeks? Your nervous tissue does not regenerate? Your skeletal and connective tissue recover much more slowly - like 10% per year.

So the part of the reason new runners are advised to run slowly is because their bodies need MONTHS for their skeletal and connective tissue to adapt to a continuous training load. Yes - speed work is important AFTER your body is adapted to running stress.
Run slow. Give your body time. Be consistent. Speed and endurance will come.

Thanks so much for explaining this.
When I started before, I had no idea what I was doing other than getting out and running as much as I could for an hour (and three hours on Saturdays). I thought it was the ice that was bothering my knees when I came home (since my body had felt just fine before then), but I guess it must have been a buildup from starting out too abruptly.

I am grateful to read this now before I start back up. Thanks!