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Exercise

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What am I doing wrong??

6 replies

SinclairSpectrum · 30/01/2015 08:33

I have a decent base level fitness, have regularly exercised for 20+ years, weights, swimming, insanity etc.
I can't run for toffee. I have always struggled with it, cant breath, feel exhausted quickly, basically a mess.
My recovery rate is good so am guessing its a technique issue?
I have entered into a 10k race in July, would really like to not embarrass myself, please help!

OP posts:
CMOTDibbler · 30/01/2015 08:45

Do C25k - I think usually the problem is you try and run too fast, so by running slowly for short periods at first, and slowly building you get it sorted out.

I always thought I couldn't run because I just couldn't breathe. Did C25k, starting in late April, did a 10k in the July, half marathon in the September. Haven't looked back since!

LordEmsworth · 01/02/2015 08:41

Agree - I always thought I couldn't run, and eventually (with some help from a trainer) established that I was going full pelt from the off, getting tired quickly and so having to stop.

Slow down; start running more slowly. Even as you progress, look to start every run you do more slowly than you finish, so you get faster as you go - not that you exhaust yourself straight away, and end up plodding.

Take breaks if you need to (e.g. run 2 mins/walk 2 mins - repeat x 6) and decrease the breaks (e.g. run 2 and a half mins / walk 1 and a half mins) in future runs, until you don't need the breaks.

UnexpectedItemInShaggingArea · 01/02/2015 08:49

I am fit enough but I can't run. A personal trainer took my technique apart and if I practiced enough I could get better. However, I don't actually like running, so I just do other stuff.

It's not compulsory to be active and be a runner.

SinclairSpectrum · 01/02/2015 09:50

Thank you all, I can just about run 5k so the c25k probably wouldn't help.
I know its not a requirement as such but I would like to be able to run comfortably and to manage the 10k race in a reasonable time.
Every step feels like torture!

OP posts:
LordEmsworth · 01/02/2015 13:55

Well, if you can run 5k, you clearly can run for toffee Wink.

What's your training plan? Just "more" is not enough for some of us. You might want to include some speed training and/or some hills, some distance, and some recovery. The speed, hills & recovery make the distance come easier.

Speed = intervals where you run as fast as you can for a certain distance (e.g. 200m / 3 lamp posts / to the end of the road), then slow down to recover, then do it again, and again, and again.

Hills = run up a hill as fast as you can; go back to the bottom, recover & do it again, and again, and again.

Distance = do a longer run every week (this is your 5k - your other runs can be shorter), and each week add a bit on (e.g. one or half a km each week - if you're aiming to do a 10k race in June, you should be doing 12k or more in your distance training runs by then; 16 weeks from now, adding half a km per week, would easily do that).

Recovery = run slower than you want to, work the lactic acid out of your muscles, and just enjoy it without worrying about your performance.

How are you tracking progress? I didn't think I was making any progress at all when I was using a phone app, then I got my Garmin. After 2 weeks I could see I was getting better - literally a few seconds off my times, every single run, so not massive but steady & clear progress. That was a massive motivation boost. As are new running shoes, there are some great deals in the sales at the moment.

Suzannewithaplan · 01/02/2015 15:58

I'd suggest concentrating on gradually building up distance and running at a speed which feels natural and comfortable.

The more you run the more efficient your stride will become.

Running requires extensive adaptations of the musculo skeletal system as well as the cardio vascular system and pushing yourself to run fast at the start can lead to injury...give your body time to adjust.

Higher speeds also equate to greater impact forces and thus greater risk of injury

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