Question for people who run...

I just started to run some on my treadmill. I was pretty out of shape but now that I've lost some weight - about 27 pounds total I'm able to do it. When I first started, I was jogging by the time I hit a speed of 3.5 on the treadmill. (I'm short 5'3" so I have short legs) Now I can walk at a 3.5 and run at 4 - 4.5.

I run almost every day for 30 minutes which is about 2 miles for me. Its pretty much my max right now I feel like I'm going to die around 20 - 25 minutes, but I push myself to 30 minutes. There is a charity run in my town at the end of March. Its 4 miles and I thought it would be a fun goal to see if I could do it. Any tips on how to turn my 2 miles into 4 miles without feeling like I'm going to die by the end of the run?

Up your session by just 100 metres everytime you run on it.

You have until the end of March, that is plenty of time. I am sure you will do fine, just take it easy.

Yes, I know!!! Slow down. I'm short too, 5'2"ish.. Slow down.. it's not a race. You want to run the whole 4 miles.. so slow down

I know when I run at 4.5.. it feels so hard and I don't run as long.. but when I decrease it to 3.8-4.2.. I enjoy it more and I can go 60 minutes easily.

It's not a race.. just a good run After a couple of races and when you are ready, then increase your speed. I've been running since July 11 and I still haven't gotten used to running at 4.5 easily.. but I think that will change once I can get back outside again.

Don't be afraid to slow down.. I'm not sure what everyone is in a hurry for IF it if uncomfortable.. don't burn yourself out and HAVE FUN!!

I should also add, that the speed will come on race day. It's something with the anxious feeling and a bunch of people running around you that will speed you up. Right now, on your own, you just gotta make the mileage, not the time. Good Luck!

Yes, I know!!! Slow down. I'm short too, 5'2"ish.. Slow down.. it's not a race. You want to run the whole 4 miles.. so slow down

I know when I run at 4.5.. it feels so hard and I don't run as long.. but when I decrease it to 3.8-4.2.. I enjoy it more and I can go 60 minutes easily.

It's not a race.. just a good run After a couple of races and when you are ready, then increase your speed. I've been running since July 11 and I still haven't gotten used to running at 4.5 easily.. but I think that will change once I can get back outside again.

Don't be afraid to slow down.. I'm not sure what everyone is in a hurry for IF it if uncomfortable.. don't burn yourself out and HAVE FUN!!

I should also add, that the speed will come on race day. It's something with the anxious feeling and a bunch of people running around you that will speed you up. Right now, on your own, you just gotta make the mileage, not the time. Good Luck!

What she said. Just enjoy the run, add a little distance or time as you go (every day, other day, week, etc) ... whatever works for you.

I think it is a great goal for you to try, kudos. Plus once you register, you'll see your motivation to accomplish the goal increase.

get in some outdoor runs and try interval training -- walk for 2 mins/jog 4-5 until u complete the distance. gradually work ur way up to walk 1 min/jog 4-5. it's the best way to train for road races!

You could try one of those couch to 5K plans but maybe start on week 7 or so since you are already comfortably running 20-25 min.

Also huge tip that I learned recently is put an incline on the treadmill while you run of .5 to 1.5 the added work will more closely mimic the road and decrease the momentum that the treadmill gives. This will better prepare you for the difference between road and treadmill running.

Remember, your goal is to complete, not compete! Even slowing down to a light jog will get you to the finish line! I find I can go a lot longer if I keep my pace manageable. I joke that I "got passed by some guy out walking" (it's not quite that bad!), but that strategy makes a 3 mile run something I'm comfortable doing. And yes, gravity works different outdoors! Make sure to try that before the run. Good luck!

Others have posted some great advice, and I totally agree. My biggest hurdle was getting off the treadmill... once I started running outside, I enjoyed it SO much more. It's great early in the morning when the sun's coming up (so peaceful) or in the evening to wind down from work. I ran my first 3 races last fall, and the high you get when you cross the finish line is AMAZING. Makes you want to do another race right away-- total addiction.

Enjoy it! The goal is to finish, and there's honor in that. That's always my goal too

I like the couch to 5k idea and also the interval run/walk one. Both work great. I don't do road running just yet, need to get down a bit more so my knees don't cry "mercy!" if I run. I do aqua jogging instead. Good luck with your goal!!

Kasey

get a gymboss and do the galloway method : )

I just started to run some on my treadmill. I was pretty out of shape but now that I've lost some weight - about 27 pounds total I'm able to do it. When I first started, I was jogging by the time I hit a speed of 3.5 on the treadmill. (I'm short 5'3" so I have short legs) Now I can walk at a 3.5 and run at 4 - 4.5.

I run almost every day for 30 minutes which is about 2 miles for me. Its pretty much my max right now I feel like I'm going to die around 20 - 25 minutes, but I push myself to 30 minutes. There is a charity run in my town at the end of March. Its 4 miles and I thought it would be a fun goal to see if I could do it. Any tips on how to turn my 2 miles into 4 miles without feeling like I'm going to die by the end of the run?

I'm 5'0 and can run at 5.7...just keep at it and the speed will come. I can run this speed so far for 20 minutes, but I haven't pushed my self recently. Good luck!!!

Try running outside and with music. I run an outdoor trail that is 3 miles long. I just make myself keep running until I make it back to my car. If you are not ready for that you can always set a particular location to run to without stopping, even in your neighborhood. I find that running outside is much more enjoyable than running on a treadmill. Fun music helps also!!

OR maybe you could set up a TV in front of the treadmill...just say you are going to run until your show is over. I've tried that also and it helps keep your mind off the run.

I agree with the posters that suggest slowing down and adding distance as you go. I also agree with C25K because it works for so many people (myself included). To run 4 miles at your speed, slow down; take some walk breaks when you reach your max and then run more; add more distance (of only running) to your workout. To explain that last one... run for 30 minutes and make it to 2 miles, walk for 2 or 3 minutes and then run .5/1 more miles. then work on shortening the walk break until you can run 3 miles straight

Google the Galloway method for interval training. There are lots of training schedules out there for different distances. I am doing interval training for a half marathon and as long as I stick to the training schedule, my distance gets better each time with no substantial set backs so far.