I Can't Run

[SlightlyJaded]

I need to lose weight. I don't have scales in the house anymore but have - in the past couple of years - crept up from a size 12 to a size 16. I am going through the menopause and finding it harder to lose weight than I used to. I have been doing 5:2 religiously for about 4 months and the weight is shifting slightly, but very slowly.

I feel heavy and unfit but have always tried to keep moving a bit. I walk the dog for at least an hour a day, play tennis about once a week and cycle if out and about locally - but that's it. I feel like I should be running. Everyone I know runs, all my female friends are endlessly running and it seems like an easy thing to do, but I just can't run. I tried again yesterday and the minute I started, my shins felt heavy and sore, my chest felt tight, my hips hurt and I remembered how much I hate it. I ran for about a minute, stopped, caught my breath and tried again and then gave up. I just can't run and I don't know why. I know you have to build up stamina but I feel like I am not built for it - is that a thing or am I just lazy? I can happily cycle about 10K in a stretch, play tennis for a couple of hours, walk the dog up hills, but I can't run for a minute and I really want think I need to. Help!

Have you tried a structure like C25k? It starts with one minute and about two minutes of walking. Most newbies feel like death. I definitely fell in to the "too fast: trap. I was beyond shit at running at school so burned out in 30 seconds in a futile attempt at keeping up with the next crappy runner. Doing C25k in my 30s liberated me from that at least! I'm now one of those annoying evangelical runners with a medal rack and drawer full of race t-shirts who fell in love with it.

You don't have to run! Tennis is excellent exercise, as is cycling- both will keep you fit and healthy. Seriously- do what you enjoy, and you're more likely to stick with it and do it longer.

I can't run either. I'm glad as anyone that's run for a long period seems to suffer with bad knees and ankles.

Go swimming OP. An hour of that a week I'd far more pleasant, works the whole body really well and the water offers joints and such a bit of support.

You don’t have to run, and it’s not smart to pick something you hate as the way to lose weight. Pick an exercise you like.

C25k is excellent. Really structured and the app tells you exactly what to do and when, gradually building you up 3 times a week over 9 weeks.

There's a great support thread on here and also loads of good info and support on the HealthUnlocked Couch to 5K community pages.

What I would say is, after 5 weeks I'm not losing weight but my body shape is changing for the better from doing it, especially my thighs, bum and waist.

I thought I couldn't run all of my life - even when I was really fit I couldn't run. Then, aged 40 I did C25K and discovered that what I had never done was actually learnt to run. Give it a try - the target of running for 30 minutes seems impossible at first, but you slowly run for longer and longer, and the walking breaks it up so your breathing gets established

God that's literally how I felt when first running. You improve so quickly if you keep running. In the main I hated it but for fleeting moments (many months into training) I got moments of pure euphoria. I would think "yes! This is why I run!"

I have since done a marathon.

You will find part of it is training and part is purely on your head. I haven't run for months but 100% know I could go out today and do 5k. When I started I couldn't do 500 metres.

You can if you want to. It’s OK not to want to.

I say this as someone who is also active but shit at running. I can hike up big hills and I can cycle and I like tennis and badminton so I’m not unlike you. I have always disliked running after being put on the long distance runs at school and laughed at. I had no idea as a teenager that you couldn’t just get up and run a couple of miles from nothing and you had to build up to it. Anyway, yes most of my friends run - some up to marathons, which doesn’t seem my style but I wondered about the ones who on paper would be less fit than I am just popping out to do a park run on a Saturday like it was easy and normal. I’d try to run and I’d be out of breath and bright red in 60 seconds never mind a 5k park run.

I realised I was missing two things - stamina and a proper understanding of how fitness builds - never having been a gym bunny or even involved in much scheduled active stuff. Earlier this year I did couch to 5k and I am astounded. You might think that now I’ll tell you I can just pop out and do an easy 5km run without a worry and so can you if you want to. Nope. Can I run 5k? Yes, if I really want to, I can - and I have a couple of dozen times. But the thing I took from the programme is how easy it is to build up fitness and how quickly the breathlessness, calf pain, red red face etc problems go away with bog standard, boring repetitions. And also how very easy it is to lose that fitness/ability or to drop back several steps if you stop. But in a way that’s OK, because I can get it back again in a few weeks when it is needed.

Do I like running now? No. But I like the effects it has no my body, I like the feeling after I do it, and I like the fact that I CAN do it. Finally.

You might be the same, you might not, but it’s OK to struggle after running for sixty seconds and it doesn’t mean you can’t run.

you don't have to run, you can tweak your current exercise to be more vigorous.

if you want to try running, get good trainers and give c25k a go.

I'd say try couch to 5k like others have said. It slowly builds you up, but start off really slow.

That said, you don't HAVE to run. Pick the things you enjoy and do them often.

I'm told losing weight is 80% diet and 20% exercise, so concentrate on what you're eating first. Maybe download My Fitness Pal, track EVERYTHING.

Losing weight is mostly diet, exercise is always good and will help but exercising enough to compensate for a too large/bad diet would have you at it all day.

What form of 5:2 are you on, Jaded? Some people don't react hugely to it - I don't - and if you're 'eating normally' the other five days you may be overcompensating for the fast days.

If you want to lose weight you may have to break habits and go at it from both sides - portion sizes and exercise.

Thanks all

@TheHighestSardine. I am doing 500 cals twice a week (Mon and Wed) and trying to be 'sensible' on the other days. Previously when I did it, the weight fell off but I was using MFP to ensure I didn't go over 1700 cals on my non fasting days. Not doing that this time, so perhaps I need to be realistic about what I shovel in on the 'off' days....

I thought people might suggest Couch to 5K but I just can't 'imagine ever running 5K. I am quite encouraged by the people who said they felt similar to me but did it anyway.

I am 49 and feel like I have suddenly lost my youth almost overnight. it's horrible.

I can't run. Even as a thin child in primary school, I was always last in the running race. I'm quite short, maybe that's why? Even when I've been quite physically fit from doing other exercise, I cannot run.

I can’t run either, I’ve never been able to even as a very fit teenager (did about 20 hours of dancing a week). Everything just hurts and no matter what bra I wear my boobs jiggle around far too much. I’ve accepted that I’m not a runner.

I couldn’t run till I started at the start of lockdown. I am 55 TBF I was reasonably fit as a gym goer but this was a physical and mental challenge.

C25k is really good - you will be able to start on week 1 and repeat weeks/runs if you want to.

PE at school and being told "run around the field" is like a maths teacher saying "go and do some long division". To do the long division you need to be taught and build up various skills over time. The running is no different. Buiding up time from very little, managing pace, holding posture. It takes time and patience to learn.

Young children often instinctively "learn" to run just like C25k with little bursts on and off. Some don't. Some lose the habit. But everyone did learn even if they don't remember the process of learning.

You could mix up your diet by doing The Fast 800 for a few weeks, then back to 5:2? I loathe running, have tried to take it up a couple of times over the years, but it's just not for me. It is essential to be 'active' takes note for advice to self but diet will be more effective than running.

I just looked this up...

Running one mile burns (on average) 100 calories. If you want to lose one pound of fat – then, you should run 35 miles. If you were to run 7 days a week, you would need to run 5 miles each day in order to lose one pound of fat in a week.

I suppose 5 miles a day wouldn't be too bad if you enjoyed it but sometimes you might end up 'rewarding' yourself and undoing all the hard work.

Ha! Yes- I cannot imagine myself running 5k either...but your first "run" is for 60 seconds... and I found I could do that. It really starts off with baby steps. But really- keep cycling, up the tennis- they're both a really good workout, all the cyclists I know are super-skinny and really fit.

I am 49 and fit (enough fitness is like money, you could always do with more/better)

Achieve this through going for long walks in the morning, when I can (with dog) And doing sport I enjoy like tennis, swimming and cricket

Walking is amazing for you, running isn’t necessary. Look it up, walking is weight baring exercise great for bones and muscles as well as heart health and for stabilising blood sugar

It’s also mood enhancing and has the lowest injury rate of all types of exercise

It requires no coach, no gear (bar comfy shoes) and no membership fees. You can do it in all weathers.

It is not “pushed” by anyone as there is no money being made from it

But seriously, just walk

You have to recognise your limits. And that you can change them. If you're playing tennis, do you walk to the ball for each shot? If not, you are currently physically ok to run somewhere between the width of a tennis court, and a minute. Maybe a minute is too much but you could go out for a fast walk, and throw 30 second jogging intervals in? Or jog to a lamppost then walk to the next, and keep alternating all the way round the block?

Your limit will change SO fast, and you will feel SO pleased with yourself. I'm talking big changes within your first 3 or 4 outings. Worth a try, if you really want to run. If it doesn't work, you will have spend a week or so doing something towards losing weight, and you can move on to something else.

There's no need for you to run, though. It's not for everybody. And it's worth remembering that even seasoned runners often find it hard. Every time you run and grimace, there's hundreds of others all over the world doing exactly the same!

I cannot run. I exercise every single day. I can swim a mile, do a 3 hour martial arts class, climb Scafell Pike, and cycle for miles...but I can't run for more than 60 seconds. I know that people say if you keep at it you get better but I honestly just can't run.

If you want to tone up, you're better off doing a couple of heavy weights sessions a week than running.

As others have said, couch to 5k is a great way to get into running. However, if you don't feel ready for that, you might want to try walking briskly for 30-60 minutes.

Another option is to increase your speed and distance when cycling.

I am taking heart from these replies, I have never been able to run properly either! Would it work to do C25K on a treadmill or is it best outdoors?

Another one who could never run no matter how fit I got. You have to learn how to. Now, I love it. Suddenly in my 40's I am running seven miles without noticing. I literally couldn't do 30 seconds when I started out. Follow a programme and go slower than you think at first. I promise it is worth it.

Ah OP. I feel for you. It's tough losing weight (always has been for me) but the fact that you are, even if it's slowly, is amazing and you should feel very proud.
I hate running but I love swimming and cycling and classes so I do those. I agree it's majority diet anyway but movement makes you feel more alive and happy.
I would say celebrate even weeks where you don't gain weight - that's half the battle. Get some lovely make up , some lovely bath treats and pamper yourself - take some time choosing outfits . Whenever I feel bad I think of the women that pull of being larger or older - for example, at times Dawn French was very large , but she had wonderful glossy hair and gorgeous skin. Focus on the good things about yourself and if you don't know what they are ask a friend.
Good luck on your mission but remember you deserve to feel good about yourself now, not just when you loose weight x