tips for endurance while running

Its really important to me that I be able to complete this program.

Whatever those reasons are, you have to think about them and push through the pain. Running is as much a mental game as it is a physical one. ETA: Pain doesn't mean injury pain.

That being said, if you slow your pace you might be able to catch your breath or give your legs a break long enough to pick up your pace again.

If you are not taking rest days, make sure you take them. Your body needs time to recover between runs.


And finally, sometimes you just have crappy runs. You have to shrug it off and keep on going.

Good luck.

That's all very true, one of the most useful things I ever learned as a runner was the difference between "I'm in pain" and "I'm injured". Sometimes it can take a little while to get used to running in the cold, and cause your lungs some discomfort. Unfortunately, there isn't a whole lot you can do about it, other than wearing a scarf and plowing on ahead. Don't sweat a bad run, they are going to happen from time to time. at least you're out there!

I often find that when I am struggling at the beginning of my run, it is because there is no rythm to my breathing - and of course when it's cold, it's easy to lose the rhythm without realising it. Try concentrating on your breathing at the beginning of the run and getting it nice and even and it may help you to forget about everything else. As other posters have said, sometimes you just have a crap run.

You might try adding in some other kinds of excersize. I found my endurence for how long I could run increased dramatically after alternating days with circuit training type workouts.

For me the couch to 5k programme wouldn't work at all, because I can just run. I didn't used to be able to, but somewhere along the line I felt something switch in my head and now I can run for as long as I want. Don't get me wrong, a lot of the time I feel horrible but I know that I will and I'm prepared for it. Once I get through the first 20 minutes I can just keep going. I'm pretty unfit at the moment (having had a baby last year) and so I run slowly. Somehow you need to flick that switch. I totally agree with the previous posters who say to learn the difference between injury pain and the pain of exercising! There is no level of fitness where you will not have any discomfort, if you don't feel it you aren't pushing hard enough. Good luck!!

Thank you all so much! I was able to perfectly complete the run today. Your advice will be helpful to me as I keep on with this program.

I am not much of a runner myself, but I am trying. I have found on some days when I just don't have it in me, that I have really been short on carbohydrates.... If you continue to have days were you just don't have it in you, look at your diet and see if everything is in balance..

also, this may be obvious, but make sure you cover your ears on cold days. I get HORRIBLE ear pain that wraps around my entire head when I run if there is a chilly wind blowing.