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Wants to run
I workout 6 days a week on the treadmill for 45-60 min. I would like to start running, but everytime I do, I run for a few minutes and have to stop. I have been working out for about 3 months now. Why is it so hard to run? Can anyone give me advice on how to start? Thanks.
Thu. Apr 27, 11:05pm
Try a running program like couch to 5K......you want to start out by running/walking.....at first you will run 2 minutes and walk 3, and then as you improve you will be able to walk less.....There are lots of running training programs on the net that use this philosphy.....
Thursday, April 27, 2006, 11:46 PM
Running takes a lot of stamina, both mental and physical, so build up slowly and you'll be pleased with your progress instead of frustrated. As the previous poster suggested, try a combination of walking/running to start out. As your body adjusts, you'll find you can run for longer and longer and have to walk less. I think the biggest mistake beginner runners make is thinking that walking is bad and go all out too soon. Then they lose their motivation and get frustrated. So, start slowly, find a beginning program if that will help and perhaps you'll end up with a habit you'll enjoy for life.
Friday, April 28, 2006, 3:18 AM
I agree try a running plan. It should take several months to build up to running 5 km if you have no experience running. It's tough, I'm still not there myself, but I'm working at it.
Check out this plan:
Or if you're in Canada (and have the money) try joining the Running Room and sign up for their learn to run program.
Friday, April 28, 2006, 7:18 AM
Another important thing to remember when running...you must stretch! So many people get hurt because the forget to stretch. Running slow, running and walking, and stretching are my advice!
Friday, April 28, 2006, 9:33 AM
When I took a running class (for complete beginners!) They had us do "interval training" at first--There was no way I could run long distances until my body was used to it (lungs, legs, etc.)
i.e. We would do the following for 30 minutes or 1 mile, progressing to longer distances as your stamina builds up...
walk 3 minutes, run 1 - do this for a week
Walk 2 minutes, run 1 - do this for a week
Walk 1 minute, run 1 - do this for a week (or less, if you get comfortable)
Walk 1 minute, run 2 - do this for a week (or less, if you get comfortable)walk 1 minute, run 3 - do this for a week (or less, if you get comfortable)
When you finally get comfortable with running, you just eliminate the walking except for 5 minutes at the beginning and end of your runs (to help warm up & cool down.) You will also want to stretch (gently) at the beginning and end of your work-out so that the muscles don't get tight the next day...
After running, our instructor suggested eating a high carb, high protein bar--this helps to restore the body's glucose stores, so that the next day you are not completely exhausted. You should eat within 30 minutes of running..
Also, make sure you have PROPER running shoes-- go to a running shoe store and get fitted so that you can avoid injuries due to ill-fitting or shoes without proper support.
Friday, April 28, 2006, 10:02 AM
It's hard to keep going, but if you give yourself a new goal every day for how long you can run, you will continue to increase the distance you can run. one tip might be to get off the treadmill and get outside. you won't be so focused on the numbers staring in your face and may surprise yourself by how far you can go if you aren't focused on the numbers. good luck! running is great exercise if you start slow and build up.
Friday, April 28, 2006, 10:37 AM
The above tips are all great, and I know from experience.
I started out by walking and running, mostly walking, then gradually increased to half and half, and one day, just ran for 40 minutes. I once hated running, and I can now run for an hour and a half without stopping. It took me four months to build up to running for 40 minutes, and another two to run for over an hour.
I also do drills like you'd see a football team pratice to strengthen all my leg muscles (sashays, high knees, etc.)
Friday, April 28, 2006, 11:40 AM
I agree, once the weather is nicer, try walking/running outside. You'll feel more accomplishment because you can visually see the scenery changing.
Although, I started doing a set route (3 miles) and looking at how long it took me to walk/run it at the beginning and then as I got stronger, the time would get shorter and shorter... :-)
Friday, April 28, 2006, 1:11 PM
Join our "Team Couch to 5K" (click on the Teams tab at the top).
There's quite a few of us who are new to running there, and we're exchanging tips and getting advice from the more experienced runners.
I myself am on the 5th week of the coolrunning couch to 5K program, that was mentioned above. When I started, even jogging for 90 secs left me gasping at the end. Yesterday, my week 5 session involved doing two 8 minute jog intervals and I swear they were easier to do than the 90 secs intervals of week 2...Your body really does adapt quickly, and I can already notice that my heart rate doesn't get as high and recovers quicker than when I started out.
Another thing is to start training at a manageable slowish pace, so you are still breathing comfortably, while you work on building up your endurance. You can work on increasing the speed later. I think the mental challenge of just jogging for so many consecutive minutes is the first thing to get over.
Friday, April 28, 2006, 1:55 PM
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