its tought for me to run...
 

Its tough for me to run... i have always been wanting to run. But like today i can only run for 1 min (6 mph) and i am DONE... today i did 3 mins walking, 1 min running. And at the end of 30-40sec i was soooo tired and couldnt go further (but i did those 1 mins things)... how do you guys do 3 miles running? Will it come to me by practicing those 3 min walking - 1 min running things? How soon do you think i can run for at least 15 mins?

I do walk 3 miles a day. It takes me 44 mins.

I could only run 1/10 a mile when I first started.

Okay, there is some great news I want to share. If you are running as best you can until you can't and alternating it with walking you doing a form of HIIT. That stands for High Intensity Interval Training and it is the most efficient way you can be working out. The other thing is that by pushing yourself like this you are building muscle and increasing your endurance.

It took me a while to build up to 3-4 miles of running without stopping but it does come. Lots of ladies like the Couch to 5K program. I didn't do it--I just regulated myself the way you are doing now. As your weight comes down and your muscles build, it will become easier and easier. I promise.

OMG thank you! even 3 mins-1 mins thing i can only run 4-5 times and then my body shots down for running , i can only walk from that point. But i did 20 mins of that and coulnd do 1 min running after 20th min. But at least i did 5 times of that 1 min run. My goal was to do 3 miles in this pase (3min-1min-3min-1min) but i just did 1 mile and then walkied the rest 2. But i do walk 4 mph. I guess i need to give it time.
HOw long do you think it will be for me to be able to run at least 15 mins?

I can't say how long it'll take you to get up to 15 minutes, but I can share my experiences with it:

Years ago when I first started jogging I did pretty much what you are describing, but I didn't watch a clock or anything. I would set myself little goals, like: "Try to jog to that light pole" or "Just jog to that driveway over there" and I would walk the rest of the time.

I increased my jogging distances gradually until one day I was jogging my entire 3.5 mile route in about 30-35 minutes. I did it at my own pace, always being sure not to push myself too hard/too fast and risk injuring or discouraging myself. It took a few months to get to that point.

Last year I started jogging again after several years of being inactive. I started off jogging at a VERY slow pace (hardly more than fast walking) for 20 minutes. I worked my way up to 40 minutes at a faster pace. Again, this took a few months.

Then starting around Thanksgiving I slacked off for a few months, and just started jogging again one month ago. As before, I am taking things slowly: I only jog for 20 minutes at a very, very slow pace. I am not pushing myself too hard to do too much just yet. I will add 5 minutes in a few weeks, and so on and so on until I am back up to 40 minutes. As my stamina improves and my weight drops (again!) I know my speed will naturally increase.


So, through my experience the advice I would give is this: take things slowly and set small goals that you can gradually increase with time. Remember: do only what YOU can do, and don't compare yourself to anyone else. You aren't in a race or anything, so how fast you go or how quickly you improve isn't as important as just getting out there and moving your body!

Also, one more piece of advice: running/jogging is just as much a mental exercise as it is physical. What this means is that our brains will try very hard to talk us out of what we are doing! This is especially true when you are starting out, since you are taking yourself -- brain included! -- out of your comfort zone.

You have to find a way to ignore those negative thoughts (like "I can't do this!"), and push through it. Your brain will be very insistent and work hard to convince you that you are "dying" or that you can't do it -- but don't listen! I have found that I am ALWAYS capable of doing much more than my wimpy little brain is telling me I can when I am pushed into it.

So, don't push yourself too hard, but don't believe all those negative things your brain is telling you either. ;)

I built up kind of like you are. Run as long as I could, walk to recover, repeat.

6 mph....so a 10 minute mile? No :coffee: yet, so if I'm wrong, sorry, but a 10 minute mile pace is pretty fast for a beginner. Go slow. Try a 12 minute mile (5 mph) or even slower.

Do you have good shoes?

Thank you guys so much!!! I will take this all to heart when i go to the gym again .

Thank you so much! Your advice was what i needed. I will apply what you said to all my workcout.

Hmm i thought 6mph was kinda right for me. But again i did it about 5 times with 3 mins walking in between and couldnt forse myself running afrter that, I will do 5 mph today and will see if i can fisnish 3 miles with 3 min walking, 1 min running pattern. About shoes... i got a pair for walmart.. its said for RUNNING... i am not sure how good they are though.

If you can, go to a running store and have your gait evaluated. It is important to get shoes that support your arch correctly. The wrong shoes can trigger injuries. Ask lots of questions about the shoe that is right for you.

I'm running around a 13 minute mile :) I'd love to run a 10 minute mile but I'm slowly building my running ability. Just give it time and you'll get there.

I guess I will add my two cents'. I agree with midwife about maybe bringing down your pace a little. That little difference also make a difference as to how long you can run.

I didn't do C25K either. I did pretty much what you are doing and each week or so add a little more. You are doing great really but don't try to rush. Once ytou are getting comfortable with it then add more.

Also as Apple said it soooo mental! I talk to myself the whole way pushing myself to keep going.

Today I ran my first 3.1 miles nonstop. I have been running since January. So about 3 months for me. Just keep working at it!

:bravo: Cake!!!

I'm one of the people doing the couch25k program though I havn't posted on that forum yet. I'm currently in week 5 of it and I honestly never thought I'd ever get this far. I do notice that it's best to pace yourself meaning don't run with everything you've got for a minute straight just a nice easy jog until you can build up to somthing more. That's just me though everyone's different of course. Good luck! It's totally worth it so keep at it! :)

I don't run anymore - too hard on my knees - so I ride my bike. But, when I was running - I used to run everyday - I ran 10 minute miles - and I hated the first mile every single day. I would have to tell myself to just keep going - work through the pain - my chest would feel like exploding, but then - I got to the mile marker - and something magical would happened - the pain would go away - and I was ok. I felt like I could run forever. This took about a month to work into - running everyday.

When you begin - do the walk/run thing for awhile - what matters is to keep moving. Keep that heart rate up the whole time - 20 to 30 minutes per day / everyday (or at least 5 days per week) - and before you know it - you will be running the whole way.

Good Luck : )

thank you guys! today i followed the advice here and did 5mph run. So i did 3min walking/1 min running pattern and could actually complete 3.1 miles!! it took me 44 1/2 min :) Thank you all!

:hat:

Congrats!