To not be able to run…

[ManchesterBeatrice]

I'll pre-face this by saying that I have tried the couch to 5K, but that didn't work out for me.

I have full gym membership, and access to treadmills, there are plenty available.

But I just can't run!

It's almost like I feel extremely heavy when I try, I weigh 9 stone, So not carrying lots of extra weight, but I just can't get the breath right.

What am I missing? Is there some kind of secret Runner's trick! I just can't seem to run, and I'd really love to be able to, as it's such a great way to lose weight, and keep weight off Physically when I don't have access to the gym.

Can anyone share their success stories of learning to successfully run on the treadmill, and then being able to take that outside to running outdoors.

Walk briskly! Running used to kill me! Like you, couldn't breath, very heavy-footed.
Now walk about 4 miles per day, listening to music or book. You'll be suprised how quickly you can walk, and the associated weight-loss / toning is v satisfying!

Really recommend Couch to 5k. If you are starting from scratch or just haven’t done it for a while, it builds stamina in a really good way and suddenly you’re running 20 minutes non stop. I did it through the Get Running app but there’s lots of versions.

To clarify have you tried running outside, not just at the gym? I can’t run on treadmills. I’ve been to those running shops where there is a running machine to try out new trainers. So embarrassing…

If it’s about breathing, make sure you go really slowly, much slower than you think is normal, so breathing shouldn’t even be an issue.

I am exactly the same. I can walk for hours but can't run. Tried Couch to 5 k many times but gave up.

Running isn't for everyone. I (and my body!) prefer a brisk walk. You get the same benefits without the wear & tear on your joints.

Have you tried running outside, or just on a treadmill? Treadmill running is boring! Outdoor running is a much nicer experience.

The recommended way is walk run intervals. I trained someone with this. We ran from one lamppost the next then walked the next one rinse and repeat and then built up the running. It was slow and a little bit tedious but remember EVERYONE feels heavy and struggles at the beginning. Everyone. It will improve though and before you know it you are running for your first marathon (I am not joking!) just recognise this experience is normal and allow for it.

Going too fast so start with. Trying to run rather than jog at first. There are lots of people online who will tell you about pace and breathing but I seem to have my own pattern that works. I breath in for 4 footfalls for my steady pace (in through my nose and out through my mouth but in a controlled way) and then once warmed up if I start to really push myself on a hill or a sprint I can do 3 and 3 but can't sustain that over a long distance before I get stitch, also if I do that I tend to end up breathing through my mouth. You probably need to figure out a pace that works what works for you, you should be able to talk whilst running.

By the way, when I did couch to 5 k I couldn't actually do 5k in 30 mins. It was 37 mins so don't feel you have to go that fast.

I can’t run. I really wanted to too. My DH is an ultra marathoner and I so wanted to do it. I tried and tried and then started to hate myself for being so terrible at running. So I stopped and found sports/activities I can do, really well. Like cycling, yoga, pilates, dancing and weight lifting. Try something else. If you’re using it for weight control, a 20 minute HIIT workout is much more effective.

I struggled for years too. I did it but it wasn’t fun and I always stopped for months on end. For me it was about getting stronger and getting more consistent. I did hiit weight training 3 times a week as well as running but my running initially was 2km 4 times a week the 2km 5 times a week then 2.5km 4 times a week 3km 3 times a week and built from there all the time doing the hiit strength stuff.
I remember running 4 miles one night and it felt great. I moved to classic strength training not the hiit stuff as my distance got longer. I have been very very consistent and have had one week where I have not ran at all in 3.5 years and that was after my (very slow) marathon. I also fuel properly, it’s difficult to run and diet. Women need plenty of carbs beforehand and plenty of protein after.
I can’t even imagine not running now and I was exactly like you before.

Walk-run worked for me too, and I really should go back to it. I used to do 2mins run, 30s walk, but you can pick whatever suits you. Apparently it's better for those with a dodgy heart s you get used to the rise and fall of heart rate.

I also wonder if you’re using a treadmill and struggling with breathing if you’re trying to run too fast. Either try outside sloooooooowly, or turn the treadmill settings much lower. Aim for a jog - not a run - to begin with. Once you can do 5k in 35 mins or so, then work on exercises to speed up.

You’ll be running too fast. Everyone does it when they start running, but you don’t have the aerobic capacity or the form yet so it feels awful.

You need to run far slower - run at walking pace basically. Don’t overthink it - breathing and good form will fall into place in time, for now you just need to run very very slowly so you can build endurance. And walking breaks are absolutely necessary in the beginning too.

I used to struggle with this. But I slowed down and stuck to it and the gains I’ve made are incredible- last week my longest run was 18k. I wouldn’t have believed that possible when I started.

Are you maybe trying to run too fast? I have done couch to 5k and found the key was to jog very slowly. Don't run too bouncy, and breathe as you go.

Having said that I found that even after completing c25k I still wasn't a very good runner and I eventually gave up. Love walking though and that's fine.

I'd recommend trying couch 2 5k again. It really is a good way of slowly building up your ability to run. I also feel heavy when I run but it gets easier the more you do it.

Treadmill running is very different to outside. I do both. I 'couldn't run' for years too, but started off somewhere between a fast walk and a slow jog. Few years on and I've done countless half marathons and a couple of full marathons. You need to be running around 3 times a week, even if it's very short distances and building up. Don't even worry about the speed.

Also make sure you have decent trainers

Trying To run too fast is likely to be your problem. It should feel almost like you could walk faster than you are running to start with.
I have run on and off for the last 5 years and after a break I have to remember to really start up again slow and steady otherwise I just can’t do it.

Oh I would love to be 9 stone!!

I tried Couch to 5k, got about 8 weeks in and couldn’t get past a mental block. Then developed plantar fasciitis because I’m heavy footed and overweight. Now I walk everyday and swim a minimum of 30 lengths 4 times a week. I go more if I can and fit in yoga and horse riding when I have more time.

If you don’t like running that’s totally fine, find something you enjoy. My only tip when I was running is to breathe in through your nose and out through your mouth. It helped me not get out of breath.

It takes quite a while before it starts to feel more comfortable. I've made multiple attempts at running over the years and only really got into it when I got my head round the fact that I wasn't going to be bounding joyously up hills like a gazelle any time soon! I just kept plodding away while it felt slow and heavy, walking when I needed to and it gradually got easier. It took me ages to break the 30 min barrier, but when I did, it was a huge motivator and I went from that to comfortably running 5k around 27 mins fairly quickly. I also gave up on any breathing pattern. It focuses my mind too much on what I'm doing, rather than being able to distract myself with other things. I just breathe - probably not efficient, but it works for me

Thanks everyone, yes probably running too fast.

I walk a lot, maybe I should stick with that.

I've tried outside and inside.

I'm an avid spinner and do weights but just really want to crack running.

I'll try more jogging, and slow down.

In through the nose and out of the mouth. I used to feel I was struggling to breath running till I had an instructor run next to me doing this!

I've run pretty much all my life and have done a few half marathons. I would say that it doesn't matter how 'fit' I am, the first half mile of a run is hard work and I struggle with my breathing. It's then as though something 'clicks' and I can suddenly talk and breathe normally. At the start of a run I find it helps to breathe in for 2 steps and out for 2 until I get past that difficult bit.

Run much slower than you think you should. Barely more than a walk. Walk when you need to. Keep doing it.

There's no secret. It's just really hard!

Agree with others , you're going too fast.

Also I don't think it helps you lose weight. It just makes you hungrier.