question for all you joggers out there

lindawayne11
lindawayne11 Posts: 62 Member
in Fitness and Exercise
So, I've been training myself to jog. I guess. I don't feel like I'm getting there. I warm up by walking briskly and then into a nice steady jog. It starts out ok, but I can't jog for more than a minute or two and I'm wiped. I do several of these walk, jog reps, but I don't feel like my jog stamina is increasing.I've been at this for several weeks, but just recently took my routine indoors to the treadmill.
I look at these joggers that are going for twenty minutes or more and I think to myself, 'how in the world do they do that?'. So I need to get some tips from the veteran joggers on how to get to that nice, steady jog??
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Replies

  • JodaNord
    JodaNord Posts: 496 Member
    Check out the couch to 5k schedule to get you able to run for 30 minutes straight or 5km... I can now go for over 12k and I started in september!
  • Cheeta_HH
    Cheeta_HH Posts: 489 Member
    I'm not exactly a veteran, but hope this helps!

    I went through the same thing for such a long time. I know how frustrating it is! I followed the Couch to 5K program and it worked for me. When I started in October, I would feel like even just a minute was such a long time to run. Now, I run for 40-45 minutes on a typical day and feel like I can keep going. Besides following C25K, the best advice that I can give is to slow down! I realized that all the times I tried and failed, I was moving too fast!

    Good luck!
  • reneeileen
    reneeileen Posts: 455 Member
    First I would say, there is no reason to compare yourself to other people at the gym. Getting distracted by their routines is not going to help you improve your performance. There are some good running programs out there. I really like a podcast called podrunner. It's kind of techno-y but the tempos are really well paced and there are series built for beginners. That is how I started running. I am not a fast runner but I have goten pretty steady over time.

    I think the important thing to remember about interval training is to push yourself beyond your comfort level with speed and with the length of time you run. You might have a pace that you can comfortably go for 60 seconds, push yourself to do 90 seconds. You have to push yourself to go a little longer at the fast pace to make progress. You might find that you are not able to do as many intervals when you increase the length of running intervals but that is ok, your endurance will build up.

    Do a google search for beginning running programs. You might find something you either really like or get some good ideas about how to revamp your routine by reading a few different routines.

    Another random tip I got when i first started running: if you have two pairs of running shoes, alternate them. It keeps them in better shape and gives the insoles time to dry and rebound.
  • lmalaschak
    lmalaschak Posts: 346 Member
    We are also doing couch to 5k and it is very helpful. While I don't have a ton of weight to lose I am not in very good shape with my cardio. My husband and I do it together and it really does break you in easy. You can even spend some extra days at each level if you are having a hard time. It alternates walking and running, and the first level only has you running for 60 seconds at a time.
  • kfyfe16
    kfyfe16 Posts: 1
    Just keep doing your intervals, and increase more and more each time. Even if it's just 5 or ten seconds more each time, they'll add up. Trust me. Another way is to just push yourself. I could barely run a mile and I kept pushing myself day in and day out to go farther and now here I am less than a year later, training for my first marathon!
  • lisaidem
    lisaidem Posts: 194 Member
    I'm going to second (or third, or fourth) the suggestions about using the Couch to 5k program. The first run has you jogging/running for 30 seconds, and it felt like FOREVER to me. The structure of the program has you increasing each week, but if you find a week particularly hard, you can always repeat. I'm on like my third round of week 6.
    When I started the program I picked a pace that I think I could maintain for the program--my "run" is at 4mph. I know this means that a 5K would take me over 45 minutes, but even that would be a win for me. I would then work on reducing that time, which will be easier when I'm not putting 230 pounds of pressure (and more!) on my weak-*kitten* ankles.
  • lmalaschak
    lmalaschak Posts: 346 Member
    Is it 30 seconds instead of 60? I forgot. :)
  • pudgypie
    pudgypie Posts: 83 Member
    Download the Couch to 5K app and you will be flying it. I cannot recommend it highly enough. I couldn't jog to save myself and I am now on week 3 Day 2 of the couch to 5K. It's brilliant.
  • fasttrack27
    fasttrack27 Posts: 324
    Couch to 5K all the way. Worked for me too when I did it this past fall. Can't say I've developed that love of running yet, but at least I can go do 3-4 miles now. And I was like you before
  • shellyt1
    shellyt1 Posts: 119
    I started out like you with the walk and the run. I live in town so I would start at one block and set a goal ahead that I would run to. And now I'm all running or jogging. Just keep going, it took months to get were I am now!
  • IRun4Me_12
    IRun4Me_12 Posts: 240 Member
    COUCH TO 5K! I LOVE it!!! I started in the beginning of January just doing the intervals on my own. I could barely jog for 30 seconds. I downloaded the Ease into 5K app about 2 weeks ago, and I love it. I am currently on week 4 - and I think I'm going to repeat it because that 6-minute run is killer to me right now.

    I have to tell you that I have never enjoyed running a day in my life. I got winded so easily, and would give up. I am so proud of myself for pushing through and continuing with the program. There are some days that my legs are burning to the point where I don't think I can stand it, but when I'm done, I feel so great.

    My warm-up/cool-down speed is 3.5. I am currently jogging at 4.5. The walking intervals I do at 3.8. The past couple times, I did put in a 5.5 and 6.0 sprint for 30-60 seconds. You need to find what speeds work for you. Slow it down if you need to. First you need to build up your endurance. Speed will come later.

    Good luck to you! And remember - even if you are slow, you are still UP and MOVING!
  • KahuNZ
    KahuNZ Posts: 401 Member
    So, I've been training myself to jog. I guess. I don't feel like I'm getting there. I warm up by walking briskly and then into a nice steady jog. It starts out ok, but I can't jog for more than a minute or two and I'm wiped. I do several of these walk, jog reps, but I don't feel like my jog stamina is increasing.I've been at this for several weeks, but just recently took my routine indoors to the treadmill.
    I look at these joggers that are going for twenty minutes or more and I think to myself, 'how in the world do they do that?'. So I need to get some tips from the veteran joggers on how to get to that nice, steady jog??
    I agree with others comments. I am 52yrs and doing week 4 of C25K. Two years ago I did a half marathon and always felt puffed for the first 10mins of jogging...you need to push past that and once there you feel better. Try the more structured program of C25K as what you are doing is not working for you. (PS I am doing mine on a treadmill and once I finish the nine weeks - I will go out on the road!) Below is a link for the treadmill but the site also has a program for outdoor runs.
    http://www.c25k.com/c25k_treadmill.html
  • NeilWin
    NeilWin Posts: 21
    Set the treadmill to a speed which is between your fastest walk and your slowest jog., a speed you are confident with. Jog for as long as you can at that speed. Next time your'e on it aim to go further and longer but at the same speed. Concentrate on your breathing. Aim for a couple of K at first. When you're comfortable at that speed and can go 4 or 5k, knock the speed up by 1 for the next session. Build yourself up, it takes time. When I started, I struggled to walk fast for 4 mins (I'm an ex smoker). Now I can jog for an hour without thinking about it.

    Music is my thing, it keeps me going.
    Also, I focus on one spot on an object and run to that spot, Yeah I'll never get to it but that's what keeps me going. I find sometimes I can't get focused before a session, a Red Bull or other energy drink often perks my mind. if reading is your thing, download some audio books.
  • Siannah
    Siannah Posts: 456 Member
    Check out the couch to 5k schedule to get you able to run for 30 minutes straight or 5km... I can now go for over 12k and I started in september!

    I started couch to 5k this week (yesterday actually) and I really think this is something I will be able to do. Early days yet, but it's looking good anyway
  • fteale
    fteale Posts: 5,310 Member
    I think not letting yourself stop and walk is a good mindset to get into. For a start, the first 2 minutes are always the hardest. I find if I stop when I run, it's really hard to get started again, so you're making it harder for yourself allowing yourself to walk. Next time you are out jogging, when you need to stop, just slow down, but keep running, see if that helps.

    Also, it just takes time. It took me about 6 months to start really enjoying running and feeling like it was something I could do.
  • ubermagee
    ubermagee Posts: 57
    Yeah, a clear plan will really help you progress. I'm currently jogging 3 minutes, walking for one. slowly pushing that jog time up when I'm comfortable. :)
  • 20032008
    20032008 Posts: 1
    I never did couch to 5K or anything ,but I was stuck at doing intervals for a LONG time, but it was finally peer pressure that got me to jog longer than ever before and I realized I COULD do it. sometimes it's still really rough, but I find that if I get past that first 10 minutes, I'm good to go. You might feel like you're going to die, but you just have to push through it sometimes.
  • hettylair
    hettylair Posts: 86 Member
    I really liked the Ease into 5K app. It plays your playlist and just a ping with a voice telling you when to walk, when to run, when to cool down. I'm doing the Bridge to 10K right now. Same thing, just longer. I love love love this app. I did C25K before starting this and this is just much easier for me to have fun with. Keep up the hard work. The only one you need to race is yourself. Don't worry about anyone else and you will enjoy it more. Set goals, keep record of time, you can do it!!!!!!!!!!!!
    Hetty
  • JeSuisPrest
    JeSuisPrest Posts: 2,005 Member
    I did the couch to 5k, at my own pace. It took me a few months but I can now jog for 30 minutes.

    And I will be starting the Ease to 10k.
  • Lady_Eliza
    Lady_Eliza Posts: 11
    I joined my local running club in May 2011 - we started off doing 2mins running 2mins walking and now we are up to 12 miles and training for the Paris Marathon thie April. You will be surpised how your stamina increases when you follow a set plan. I would def recommend looking into your local running club to see if they do a beginner taster session or try the couch to 5k plan.
  • amandarae1980
    amandarae1980 Posts: 23 Member
    I also started with the Couch 2 5k program -- it's great! I will also add that, during my runs, I think that the first five minutes or so tend to be the worst. Sometimes it takes me that long to regulate my breathing, find a stride, and settle into the run. What I'm saying is -- maybe if you can force yourself to push through you might find that you have more stamina than you think. :)
  • kellyyjean
    kellyyjean Posts: 499 Member
    bump
  • clarkeje1
    clarkeje1 Posts: 1,641 Member
    I got some tips from people last night... Remember to breathe in through your nose, out your mouth. Also posture is important, lean a little forward. Don't do too much with your arms, just keep em by your side.
  • nancy5012
    nancy5012 Posts: 40
    I could have written this post several months ago. I was following the C25K program but could not increase the duration of my jogs.

    I took a little break and did interval sprints on the treadmill - 30 seconds at the highest speed I could handle, then 90 seconds at a fast walk. I did this for 20 minutes, then I did 20 minutes brisk walking on an incline (level 10 grade - pretty steep). I did this for about 6 weeks.

    Then I went back to try to jog for longer than a minute or two. I started out at a much slower pace this time around and built up my jogging time in 1 min. increments. Just this week I was able to jog straight for 16 minutes. It was not a fast pace - average 4.3 mph, but I figured it is best for me to get endurance at a slower speed and once I can jog continuously for about 30 minutes I will start work on increasing my speed.

    I still do the interval sprints twice a week - it helps because I do these at a much higher speed than my jogging so that when I have my jogging days the slower speed is easier to handle.
  • scicco
    scicco Posts: 58 Member
    focus on breathing right, it helps to count you steps and breath in and out equally, ie breath in for 3 steps and out for three steps. I found this really helped with keeping up my energy and I was able to run much longer when my breathing was regulated. Focussing on this keeps your mind off how tired you feel too.....good luck
  • billtownsend
    billtownsend Posts: 75 Member
    Set a goal for a race date and work toward that. Try and find a buddy to run with. You could try to find a running club or group to train with.

    Good Luck, running is great!
  • justle
    justle Posts: 275 Member
    I was 100% the same when i decided to try jogging! 60 seconds used to be my max then i started doing the c25k (i havent completed it to date yet because i tend to get the running bug in the winter time.) and now i can jog for around 15 mins at a time.

    c25k is a really really great program, cant recommend it enough.
  • alphagirl82
    alphagirl82 Posts: 34
    What's ended up working for me was slightly different than the other people have posted so far on this blog. So keep in mind that what works for some might not work for all. I just wanted to share a different perspective.

    I had been jogging 2-3 days a week at until July 2011, when I broke my ankle. I had to stop completely, and when the doctor gave me the go ahead to start again, he put me on one of those run/walk training programs, starting by walking at 4 mph and jogging at 6 mph. I ended up just as winded as you, somewhat bored, and it honestly bothered my ankle, so I switched to spinning for my indoor cardio.

    Yesterday I was in a particularly aggressive mood and wanted to run. Instead of trying the training program methodology, I just wanted to do what felt right. I increased my speed to 7.2 mph and didn't stop. The faster pace felt better on my body (I have super long legs so its easier for me to glide at that pace) and it challenged me enough so that I wasn't bored and tempted to stop. I didn't go down to a walk, but if I started to feel tightness in my side I slowed down .1 or .2 mph until it felt ok again. I maintained a 7 mph pace for 30 minutes, which was all I had before work, but I felt like I could have kept going.

    I definitely wouldn't recommend increasing the speed for everyone. All I'm recommending is playing around with your cadence a little and try to figure out what feels best on your body mechanically. When you get winded, only decrease the speed by .1 mph, for 30-45 seconds at a time, until you can breathe again. Then try to maintain it for a bit.

    Like I said, it's not what most people who have posted are recommending, but it worked for me.
  • Di3012
    Di3012 Posts: 2,247 Member
    So, I've been training myself to jog. I guess. I don't feel like I'm getting there. I warm up by walking briskly and then into a nice steady jog. It starts out ok, but I can't jog for more than a minute or two and I'm wiped. I do several of these walk, jog reps, but I don't feel like my jog stamina is increasing.I've been at this for several weeks, but just recently took my routine indoors to the treadmill.
    I look at these joggers that are going for twenty minutes or more and I think to myself, 'how in the world do they do that?'. So I need to get some tips from the veteran joggers on how to get to that nice, steady jog??

    Several years ago, I used to do exactly the same, jog for one minute, walk for two minutes, jog for one minute, walk for two minutes etc. Do you know, it took me a bloody year before I could run for four minutes without stopping, so you are not alone.

    Over the last few years, I have become fitter, it is all much better and I can run for much longer.

    Just give yourself time, forget what everybody else is doing.

    To get yourself fitter, lengthen the jog part by just ten seconds every session. Once you get to around seven or eight minutes without stopping, you will most likely find you will be able to lengthen the sessions by minutes instead of just seconds.
  • Siannah
    Siannah Posts: 456 Member
    Silly question: how do you guys measure your speed? Do you use another app at he same time as couch to 5k?

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