How do you run??!!

[Sunsetsandsunrises1]

Ok this is a stupid question so I’ve namechanged but I really needed advice!

I live in an area with nice scenic routes and am looking to start jogging/running to get fitter, but I physically can’t do it. Everyone else seems to go out jogging without any problems but I’ve always been rubbish at it! Even as a child, I could sprint fast and would win 100m races, but I couldn’t and can’t do any sort of distance running without collapsing with exhaustion.

I can’t run for more than 20 seconds without being so out of breath and feeling sick that I have to stop. I feel like I physically can’t breathe and that someone is sitting on top of my chest and my legs go like jelly. My BMI is in the very low 20s so I’m not huge, but I really want to be able to run for fitness and just to tone up.

do people build it up gradually, is there any recommended programs or breathing techniques? I’ve been trying to slow my breathing when running but it seems to have no effect and I end up breathless anyway. I’ve watched YouTube videos but still can’t do it. How do people run for miles without stopping to walk?!

For context, I have a blue inhaler for seasonal allergies and wheeziness but I’m not asthmatic.

Any advice or help would be amazing !!!

Another recommendation for the NHS Couch to 5k app. It allows for steady progress and really gives a great sense of achievement. I used it a couple of years ago and now run 5-6k three times a week, plus a longer run (10-12k) at weekends. Running has been excellent for clearing my head, as well as the obvious physical benefits.

Yep, you build up. Nobody can go from no running at all to running 5k without stopping, it’s just unrealistic unless they’re already fit from other forms of regular exercise. Try couch to 5k, I’m almost finished week 4 now and I feel great.

Definitely give C25k a go.

www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/

Heartrate monitor is good, as it shows when you’re in a good zone, where you’ll be able to keep moving.

There are some couch to 5k threads on the exercise board at the board. It’s been brilliant for me. I’ve got three runs to go and I can highly recommend it.

Just to say that if you want to “tone up” then running won’t do that, you’ll need to build muscle ie lift weights. Running is excellent for cardio but if that’s not your goal then it won’t help so much

Another one recommending couch to 5K. It got me up to running for 30mins full stop then I could gradually increase my endurance using the same techniques once I’d completed it.

I always thought I couldn't run, but now I regularly run 10k. I'm going to say, if you really struggle, don't try couch to 5k first as it progresses quite quickly after the first few weeks. I always recommend the None to Run programme to beginners (it's got me from not being able to run for 30 seconds, to doing 10ks!). It's a free download, although there is also a paid for app, and there are also 5k and 10k plans if you want to try them after the initial 12 week plan. I found it by accident looking for an easier couch to 5k and I'm so glad I did.

As for getting started, slow right down for the run intervals - even if you feel like you're so slow you're almost stopped. Don't worry about speed or distance, that will improve over time. And, once you're hooked, buy good running shoes. They're not cheap but make so much difference.

Finally, don't worry about anyone thinking about what you look like running. Other runners are generally thinking about their own run, and if a non runner comments then just reply at least you are getting out and running. My DP sometimes winds me up about my lack of speed, I always suggest he comes out with me then. He never does

If you do get started, enjoy - I wish I'd started years ago!

Another vote for couch to 5k. It builds your stamina, gives you breathing tips, helps you go the distance

Couch to 5k is some kind of witchcraft, it just works! I've been running for two years now after doing c25k, I absolutely love it. It resets me, calms me and keeps me sane.
It absolutely does tone you up as well. Helps your shed belly fat and tones your legs definitely.
You will also probably find there is a time of day that works for you. For me it's mid morning, a couple of hours after I've had breakfast and a few coffees! I just can't run in the afternoon or evening!

There's one really good alternative tomC25K and that the Zombies!Run! beginners/training app.

Same principle though. Steady, incremental build up.

And as a former sprinter you're bound to be going too fast

I found it far easier with a local running group called Beginners 2 Runners, the pace was set really well, and we built up to 5k over ten weeks.

I went to my local park, started walking/running slowly around it once. Did that a few times. Then increased the number of laps slowly and decreased the amount of walking. I could now run hundreds of laps around that park, it must be half a mile tops! The nice thing about it was that I had a sense of progress as I was increasing the laps and it was really near home so not much effort to do. You eventually want to be at a point when if you stopped you’d be breathing heavily but not with the sensation of feeling out of breath while running so don’t push yourself to go as fast as possible and can’t breath at all.

Try jogging slower than brisk walking speed and in short sections before you get out of breath. I would set myself a target ie: get to the house with the yellow fence. Then walk until fully recovered and choose another little target to jog to. Alternatively don’t worry about running and just do very brisk walking, still good exercise.

Dont see it as a chore, enjoy it, l am in my 50's yet when l run l feel like a young girl again, running was one of the few things l was ever good at as a child and l have never lost the love for it, really listen to your body as some days you will have more energy than others, l often cut a run short if need be and just walk, still lovely to get out in the fresh air.

I'm the same as you always struggled even as a child to run any more than 100m and I was incredibly fit in other ways. Had horses so constantly on the go. Agree couch too 5k is fab I did it a couple of years back although tired to rush it did more days a week than advised and ended up with tendinitis before completing so stick to the guidance, don't go too fast and repeat weeks you find a bit harder as many times as you need

Download an interval timer on your phone. Start yourself with a brisk 5 minute walk then 1 minute run/1 minute walk for 20 minutes then 5 minute cool-down.
As you become with that, up it to 2 minute run 2 minute walk etc. Set yourself a goal.
Go along to a local parkrun, run/walk and have a bit of fun!
Set yourself a goal and once you reach that goal, set another.
Have fun, don’t take it too seriously and listen to your body

Couch to 5k is excellent. I've used it after having covid (twice) and it builds stamina really well.

But yes, slow down. Run slower.

I meant 2 minute walk 1 minute run

@RoyKentsChestHair

I heard that if you’re running on the other side of a hedge they shouldn’t see you bobbing up and down so almost like a bit of shuffle iyswim. I don’t know if it’s still a thing, but when I was running many years ago a lot was made about heel striking too, as in you put your heel down first and roll the foot forwards, rather than trying to run on tip toes or flat footed. Take it steady / you should be able to keep up a conversation while running/jogging. And once you’re past the couch to 5k podcast get some uplifting running music to keep you going.

This is wrong.....your food should hit the ground as close to flat as possible. Aiming for a heel strike is bad for your body as well as being a less efficient way to run.

However I agree with other posters- at this stage focus on slow and steady as well as your breathing. Walk when you need to and you'll gradually build up running time and distance. Good luck

Get your seasonal allergies under control with anti histamine, as if your airways are narrowed by these allergies you’re going to struggle to get the oxygen round as you exert yourself

Another vote for couch to 5k app.

It's taken me from someone who got out of breath walking to someone who is now preparing for their first half marathon. And I am very overweight, plus I have substantial metal work holding my lower body together.

Start at a slow pace, probably not much faster than a fast walk and build from there. Don't try and skip forward too quickly through the plan either. Listen to your body and you'll be surprised what you can do.

@HarlanPepper

(and I don't agree with slowing down your breathing either - just breathe as you need to. As your cardio fitness builds up, your breathing rate will naturally settle)

I reckon there's something in the 'breathing' advice, but only in as much that if you're running so fast that your breathing is noticeably too fast, you're overdoing it if you're trying to build up stamina!

I used to aim for a pace where I'd be able to hold a conversation, although I would say it's naturally easier to do that as your fitness increases!

Another one saying C25K (or None to Run for an easier start) - I was so unfit and I was genuinely surprised and a bit emotional, haha when I managed to run 5k for the first time.

Also, don't be trying to be all athletic and striding along - I did this a lot at first, trying to feel like a Proper Runner, and injured myself/got tired really quickly.

If it's a shuffle-y jog that feels barely like running, that's fine - get your body used to moving in that way, you can speed up later.

This was me! Couch to 5k is what you need.

If you’re struggling even with that, slow your running down in the running sections (but try to keep it a run not a walk).

I am still not a natural runner but it’s amazing how fast your fitness increases with couch 2 5k.