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Original poster

Running - help

35 replies

Auvergne · 09/12/2017 16:15

I used to be very fit and in particular, an excellent swimmer. I could walk at a fast pace and up hills for hours and use step machines, rowers and so on without any problem.

I could not, cannot, however, seem to run. I’ve never been able to. I end up a huffing puffing mess within a minute or so and I physically can’t continue.

The idea of being able to run for more than five minutes without collapsing is inconceivable.

Yet perversely, I’d LIKE to - because it’s free and simple and I can just go out and do it.

I presume I am doing something wrong. I have tried this before so if I come back with ‘yes, but ...’ I am not being difficult!

OP posts:

shushpenfold · 09/12/2017 16:17

Start slow, in fact start very slow (barely more than a walk) and get your breathing sorted first. It’s a little bit of practice that will help. If you then find you’re not a puffing mess, you can then speed up a little. Good luck!

Original poster

Auvergne · 09/12/2017 16:19

Hmm - so sort of shuffling?

OP posts:

shushpenfold · 09/12/2017 16:22

Lol, if necessary yes! Just think of running but taking exceedingly small steps.

Original poster

Auvergne · 09/12/2017 16:23

I’m not sure. I have tried running very slowly but in some ways found it harder than a more natural pace. I must admit, I’ve always assumed that for whatever reason I was unable to do sustained running, but I’d love to be proved wrong!

OP posts:

ohfortuna · 09/12/2017 16:25

run very slow for a minute, then walk for a minute, repeat for half an hour ish, gradually build up to more running less walking

I was just the same as you before I started running, pretty fit but couldn't run for toffee, now I regularly run 10 + miles

Original poster

Auvergne · 09/12/2017 16:26

I have tried that ... it didn’t make any difference! One year on and I was still unable to increase my running time I must be doing something wrong.

OP posts:

AuntieStella · 09/12/2017 16:27

Don't try and run for so long to start with.

Try the C25K app (or the similar Zombies, Run!)

You will start off with a 20 minute walk with some 90 second jogging intervals. If you can get out 3x a week, you'll progress through to the 5k point in under 3 months (less, if you don't need to repeat weeks).

No, I didn't believe it either, until I did it.

Original poster

Auvergne · 09/12/2017 16:28

I tried C25K approach a couple of years ago. Is the app different?

OP posts:

KittyandTeal · 09/12/2017 16:47

Is it your breathing or legs? If your legs feel ok then you need to work on breathing. Try the c25k app and run really, really slowly for the run parts. Focus on breathing in for 2 steps and out for 2, at some point you might want to rejig it to what feels better. I now run to 2 in 3 out.

Breathing was what I found hardest when I started. It sounds weird because you’d expect your body to just do it but you really have to concentrate on it.

And being a heaving mess within a min is about standard. Unfortunately you just have to try not to panic and push through, even if it’s just 5 more steps when you get to that point, then next time 7 more steps etc. It’s training your body to be used to feeling like that I think.

If it’s legs that are giving up then slow right down and the same, 2 more steps when you thi k you can’t go any further.

Running is definitely more of a mental game than any other exercise I know. It’s all about telling yourself you can,or you’re going to just see what happens if you keep going.

I think most people really do go out way too fast when the start. It needs to be just abover walking pace to start with.

lljkk · 09/12/2017 16:52

Do you, can you, do any other sport that gets you very out of puff -- can you sustain the breathing hard, so is it just running that takes your breath away?

Maybe football or hockey or squash?

You said excellent swimming , just how fast do you swim? Have you ever finished a length breathing hard, did you compete?

AuntieStella · 09/12/2017 16:55

No, the app is just a way of following the programme with the timings of when to change pace set out for you (usually with audio cue) - various types available.

How did you get in with C25K last time? It's obvious from the existence if this thread that you didn't finish it last time - what was it that went wrong?

IDoLikeARainbow · 09/12/2017 17:32

Walk - run - walk is a good way to increase your stamina, try changing pace between lampposts and then next time doing two lampposts worth of running...
In terms of breathing I find getting into a pattern works, so for me 'out - out - in' works well, concentrate on that control and you should settle in. The other thing is to make sure you are upright, shoulders back giving you chance to breathe in properly, if you hunch over its much harder.

grannycake · 09/12/2017 18:03

I finished c25k earlier this tear and now run regularly. This is the first time I have managed to complete it - like you I thought I'd never be able to run. The bit of advice that helped me most was "everyone hates the first 10 minutes even real runners like Mo Farah". I give myself permission to stop if I'm still hating it after 10 minutes and that seems to have worked. I'm now planning on getting up to 10k next year

Original poster

Auvergne · 09/12/2017 18:06

The idea of getting anywhere near ten minutes is unthinkable! Perhaps that’s the problem!

OP posts:

Brandnewstart · 09/12/2017 18:09

I've heard good things about the couch to 5K so that be worth looking at. I echo everyone else, start slow, really slow and aim to run for an amount of time not a distance.
My friend said something to me which I think is true, 'The first mile is a liar'. In other words once you get through that, and regulate your breathing, you fall into a rhythm.

Brandnewstart · 09/12/2017 18:10

Try listening to music. One song you run to and then the next you walk to.

Bluebell1981 · 09/12/2017 18:12

Couch to 5k - I'm on my last week of it and can now run for 30 mins straight when I couldn't run for longer than 2 mins to begin with. Like you OP, I was fit in that I walked lots (exceeded the recommended 10k steps by a good bit each day), also did yoga etc, but i wanted to do something more cardio-based and exert myself a bit more.

Would highly recommend it - just take it slow as it's about endurance not speed. I love it now - it's free, I benefit from fresh air and do it in scenic places so I have lots of beautiful nature around me! Good luck!

Original poster

Auvergne · 09/12/2017 18:16

I probably wouldn’t be able to manage one song, to be honest. I’m REALLY bad at running

Will have another look at couch to 5k.

OP posts:

KatharinaRosalie · 09/12/2017 18:18

You can get there. A few years ago I could not run a 100 meters, I can do half marathons now, and with decent speed. You need to find what works for you. The walk-run way didn't do anything for me - I had to find a speed that was slow enough so I could do a few K without walking. Yes it barely qualified as jogging, but it worked.

SandunesAndRainclouds · 09/12/2017 18:23

I agree with slowing right down. Chances are you're trying to run like you're a teenager again in the 100m sprint!

Download an app like runkeeper and have a look at your pace. To start with you're probably aiming for something around 13 or even 14 minutes / mile and couch to 5k is an excellent way of building up to running for 30 minutes without stopping. Once you've got to that point and are comfortable (ish) then start doing speed work to get a bit faster.

Keep at it, it's worth it in the end! If you're on Facebook there's loads of running groups where people are starting out with running and sharing tips, motivation etc. My running improved most once I'd joined a local club and was getting out regularly with people to chat with as it passed the time and effort.

Original poster

Auvergne · 09/12/2017 18:24

Many thanks. I appreciate your help! I will let you know how it goes.

OP posts:

SocksRock · 09/12/2017 18:24

Couch to 5k is some sort of miracle formula. I didn't believe I would be able to run when I started it a couple of years ago. I got up to 5k non stop after about 4 months, I did my first 10k in July this year, and am now planning my first half marathon next year.

Breathing is key, I breathe in and out in time with my feet either 2/2 or 3/3 depending on how fast I'm going.

BelleandBeast · 09/12/2017 18:28

Get a heart rate monitor - it will tell alert you when you run too fast and makes sure you run at a level your heart can cope with. As you get better, it will ensure that and you can work your heart faster.

Korez · 09/12/2017 18:38

Learning to run at the start is hard, and you tend to run faster than your breathing can deal with... when I started (at 19st) could barley run a minute... so did it for a minute and then walked a minute... after doing this a week I tried moving on to running 2 minutes and waking a minute... couldn't quite do this at the pace I was running, so slowed right down to a jog... and quite happily then got the 2 mins... during the course of a couple of weeks built the pace up to a run....
did the same to 3:1 (slowed the pace and built it up) and managed quite happily...

Then challenged myself to go for 5 mins and found it quite comfortable (again jogging pace) and continued up 7/10/15/20/30 mins... then once you can jog... work on the speed...

due to knees etc I found 3 running sessions a week worked for me... one a speed run 3km, a stamina run 5-10km and a fartleg session (sprint-run intervals)..

If I could change I honestly believe anyone can do keep trying and you'll nail it 👍🏻

Korez · 09/12/2017 18:40

I also found my fitbit and dance music really helpful 😁

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