Exercise! - Ugh! I *can't* run

I tried to start running tonight, but I didn't get far. I can run about 2 blocks and I get winded and get cramps. I'm really not sure what my problem is. I don't think I'm that out of shape because I don't have problems with doing anything else. I never have been able to run really, I remember my PE teacher in elementary school telling my dad he should get me checked for asthma. I'm not sure if my lungs are just inefficient, or maybe I am breathing wrong. I don't smoke, so that's not it. I might keep working on it. Tonight I would run as far as I could, walk until I caught my breath, then run some more. Any suggestions to make it easier?

I am in the same boat. Tried running today too - made it half a block and thought I was going to die right there. I can walk ten miles, and do great (which is what I did instead of running) but OH I wish I could run!! It seems so therapeutic! My lungs just can not handle it. Asthma maybe? I know my mom was a chain smoker when she was pregnant - and that I, too, could never run as a child either. (Hated those 'races' in PE!! Ugh!)

Anybody have any tips??

I started running in jan and I started on a tm, only cause it was cold out! Anyway I had to do a few min of a slow jog then walk a few, slow jog, walk. I would keep pushing. Dont run the fast you can just start off slow and easy and keep at it!!! I can now run 25-30 mi stright. So It is possible to do it! Keep trying

You are most likely trying to go too fast, too soon. You probably have an image in your mind about what it means to be "running" and are trying to meet that, which is where the problem starts. (Well, it was for me, anyway)

I would recommend slowing down. I am a slooooooooooooow runner. When I started, I was barely going faster than a brisk walking pace. Barely. I think that even power walkers could have passed me!

I'm not that slow anymore, but neither am I as fast as others who are my height, age, or weight. It doesn't bother me, though, since I know I am doing the best that I can. I don't compare myself to other people, so I don't get discouraged about being slower or not being able to run as far as other people.

Anyway, you will find that as you lose weight you will just naturally pick up speed. Also, as your body becomes more efficient about running, you will increase your speed. The speed will come. You just have to be patient with yourself.

Also, don't expect to go out and run for miles, or even a couple of blocks, without building up to it. You have to work up to it, and the best way is to do the walking/running intervals. Walk for a bit, run for a bit, repeat. As time goes on you can start increasing the distance you are running and shorten the distance you walk, and one day you will find yourself running your whole route!

Lots of people recommend the "Couch To 5K" program (I'm not sure about exactly what it's called), which can help you out. I believe it basically tells you the same things I've mentioned, but it gives you a specific plan to follow.

So, my advice would be to slow down, be patient with yourself, and just keep chugging along. :tread:

Thanks! I checked out that couch to 5k program, I think I might give that a try.

I'd definitely recommend the C-2-5k program! Not that I'm a runner, but I have confidence that by this time next year I will be. I'm taking the program VEEEERY slowly, building up my confidence by keeping on with each given week for as long as I damn well want, until I feel that I CAN push on into the next stage.

Week 1 consists of a 5 minute brisk walk as warm-up, then 60 seconds of jogging followed by 90 seconds of walking, which you repeat for the next 20 minutes. It is surprisingly doable, even for a terribly unfit tub of lard like me.

The idea is that you work your way gradually up to being able to jog, over 9 weeks or so (with 3 sessions a week), at the end of which you can run 5k. It's the first and only thing that has made me feel good about myself, and made me believe that I CAN become a runner. That it's achievable.

The website is here:

http://waycoolrunning.com/engine/2/2_3/181.shtml

My step father used to run alot when we was younger in marathons and the like, and he once told me the best way to build up your strength for running is for example to run to one lampost, walk to the next, run to the next lampost, then walk etc and this will slowly build up. Give it a go! Might work for you :)

hey guys, in nov 2006 i wanted to run, did what u did, wanted to give up
but dont
1) its one of the best and quickest ways to loose weight (in my experience) because u start from really bad and u get better quickly. Following a walk/jog sttitude is the best, it makes it managable, realistic, and routined!
try and go at least once a week, preferably 2-3 for quicker better results.

but i did that for 3 months, managed to be able to run about a mile (continuous) in the end
and then i stopped for a bit and swam instead, but about6 months ago i started again, and now i can run about 3 miles consecutivly. i NEVER thought i could do that EVER. i was always the fat kid in class who refussed to run.
oh and a good tip- for heavier people,, obviously there is alot of stress on joints, so where good running shoes, and i find it easier to run on grass, takes the pressure out of my knees!
good luck guys, and keep going (good emotive running music always helps too)

Don't discount the beneficial effects of brisk walking. If you walk briskly, pumping your arms and moving right along, you can get your heart rate up nicely. Don't get me wrong, running is a great exercise too, but the important thing is to keep moving! That's what burns calories. It's better IMO to walk briskly for 30 or 45 minutes at a sustainable pace for you, than try to run and die after 5 minutes because your body just isn't quite ready for that yet.

You can plan to walk, and just throw in a jog every now and then to boost your heart rate (intervals). Eventually, you'll be able to jog more and walk less, if you keep at it. It takes time and consistency to build endurance, so don't get discouraged! You don't burn THAT many more calories running a given distance at a moderate pace than you do walking briskly over the same distance ... you just finish faster if you're running.

I would recommend starting slowly. Start walking at a brisk pace and once you have warmed up, jog a short distance, let's say 100 yards. After a minute of brisk walking, jog another 100 yards, and keep this routine. After a week or so, you can try extending the 100 yards to 150, eventually to 200, etc.

It took me a few months on the treadmill to work myself up to slow jog. I started with a couple of minutes, kept building up and these days I jog for 20 minutes (if my hip did not bother me, I would have tried for longer periods). It is a slow jog at 4.6 or 4.7 mph (at the end, I add 1 or 2 minutes at 5 mph if I can), but it is a start, that's how I look at it.

Don't give up!

I didn't think I could run either.

Then I tried the couch to 5k running program from coolrunning.com. Together with the pod casts available for free on iTunes, I was able to start running. You build up slowly--for example the first week, you run 60 seconds, walk for 90, run for 60, etc. for a total of 30 minutes (with a 5 minute warm up and cool down walk). Sure it was hard, but it IS possible! Seriously--I couldn't run as a kid and I didn't start this until I was 44.

When I first started running I couldn't even do it for a full minute without gasping for breath, cramps in my side and feeling like I was going to pass out. I couldn't figure it out either seeing as how I could walk and walk and walk forever and be fine. It took me a long time of building up but now I can run for a full 12 minutes! (okay, okay it doesn't sound like that long but it feels really long to me!) I didn't really start to improve until I started focusing on my breathing though. When I realized that I could control how out of breath I got it was like one of those "aha!" moments and I've gone from leaps and bounds there. Plus when I really focus on controlling my breathing I hardly ever get cramps in my side anymore. I match my breaths in and out to my steps.

I started running a couple of years ago when I was 53. The first time I ran outside, I could barely make it a block, and I was wheezing and coughing like you wouldn't believe. But I just kept at it little by little until I could run a 5K. You really can do it!

You might want to go to the Cool Running site (http://www.coolrunning.com/engine/2/2_3/181.shtml) and check out the Couch to 5K training program plus the information about aches and pains.

Happy running!

What a great thread! I have been working my way up to running. I was so frustrated I could go and go on the elliptical, but couldn't jog more than 2 blocks! So I set up a route that's 1 mile and jogged/walked it - yesterday I jogged the whole route! I know it doesn't sound like much - but until a couple of years ago I was a couch potato smoker.

All I can say is what everyone else has already said. Start slowly. Just do short bouts of jogging and then walk, then jog, then walk. Work up slowly. That's what i had to do. I started out walking a lap, jogging a lap, walking a lap, jogging a lap. I did this the whole 3 miles i went. Now I am working on jogging 5 laps to every one lap i walk. One day, I'll be jogging a whole mile at a time. Then i'll be up to 1 1/2 miles and so on until one day....i can jog 5 miles without walking at all (except to warm up and cool down, of course).

Keep at it and don't give up.

Was just wondering if anyone has any exercise advice...
I've started a new exercise programme (just 3 days so far) where i do 20 mins interval running (think that's what it's called) on the treadmill, 10 minutes high intensity cardio workout (Charlie Brooks DVD) and then 10 minutes pilates cooldown/toning.
I've been doing this every morning for three days, but was wondering if it is a good combination.
thanks

Take it slow , when i first started to jog i thought i was going to have a heart attack, What i did was i would say to myself "Ok i think i can run to that poll or that tree, if i could make it great if not i didn't beat myself up over it, i would just try again & again. That was abt 8 to 10 wk's ago, today was my day i ran 3 mile's omg i still can't believe i did it, i'm not by any mean's a fast runner, i could talk if i had to but would rather not. And don't forget to breath that's something i really had to keep reminding myself to do at first. I think my dog think's i've lost my mind today she was the one that kept trying to stop, Boy was she ever glad to get to that river & jump in.

This is all really really exciting news. I'm so glad to hear that there's a program designed for people who are running-******ed!

I'm thinking of starting it Monday. Okay - not thinking of starting, definitely starting! Getting off the couch and heading toward that five K!!

Has anyone had experience loosing weight through the Walk to 5K work out? Is it enough intensity to be a good fitness regime aside from the running conditioning? I'm thinking if I do the regime three days a week, as well as swim for an hour or so five days a week, I should be set? I'm trying to lose 25 lbs by the end of August.

Anyone have some input?

I started the couch to 5k after I'd lost 30 pounds and was looking to 1) get into better shape and 2) lose the last 10 pounds. I didn't lose anything BUT my muscles look much better and my legs are more toned--less of the "saddle bag" look.

Hey everyone- I agree with everything said. Running is a great way
to shed and keep off the pounds. I started with the run to the light pole
walk to the next ect. I never did the couch to 5k (only cause I did not know
about it) I just started on my own and slowly got stronger. For me it really
really works now if I don't run each day I am cranky and my husband can
tell. :) Sometimes he'll even say to me- "calm down did you run today?".

Keep up the great work and never give up it will work. :cool:

The more I hear about the program the more exciting it sounds. Now just have to wait for these weekend thunderstorms to pass so I can hit the road Monday!

Great recommendations on the podcasts too, thanks a ton!

I really am a big fan of the podcast too. I didn't have to keep looking at my watch all the time. Very helpful.

I tried to start running tonight, but I didn't get far. I can run about 2 blocks and I get winded and get cramps. I'm really not sure what my problem is. I don't think I'm that out of shape because I don't have problems with doing anything else. I never have been able to run really, I remember my PE teacher in elementary school telling my dad he should get me checked for asthma. I'm not sure if my lungs are just inefficient, or maybe I am breathing wrong. I don't smoke, so that's not it. I might keep working on it. Tonight I would run as far as I could, walk until I caught my breath, then run some more. Any suggestions to make it easier?

Yeah keep doing what you're doing!
I started last year - I swear I could run say fifty metres before I had to stop as I thought my chest was about to explode. I ran 6 miles this morning. Whilst I'm not the quickest (this morning I averaged a 10-11 minute mile) and my breathing still sucks it IS doable.

It's like most things - you can do one type of exercise and get really 'good' at it but try a different kind of exercise and it almost seems like you have no fitness again. I'm going on somewhat but my point is - practice makes perfect (or at least doable!) :D

As for the input on weightloss; personally running is my favourite form of cardio. I'm a clock watcher by nature so the gym etc kills my motivation/desire to exercise. I personally attribute the running to my losses; it got too cold/dark etc to run outside from october through to around march - whilst winter is bad I stumbled a bit more than I would have done if I had still been running. Don't have exact 'figures' but running definitely helped me :)