MN runners - please can you assist me?

[katepol]

I have been running twice or three times a week now for three months. I go for about 30 mins a time, but I still can't run for more than 3 mins before I need to walk. I walk for a min, then I can run again. The length of time I can run for then decreases slightly, while the walking time increases until I get too knackered and go home.

My goal is to be able to run for 30 mins (slowly ) without stopping, but I seem no nearer this than about one month after starting (which was from a completely unfit state).

I drop back to a walk due to feeling out of breath and like my legs can't do it anymore. So what can I do to improve? I am proud of the fact I haven't given up yet (running is way out of my comfort zone lol), but I really need to feel some progress soon

Can anyone empathise/encourage me?

I have just strted running with a personal trainer.
I started run

1 min/walk 1 min for 15 mins.

This week I did run 2 mins/walk 1 min.

Next week is run 3 mins/walk 1 min and this will continue till run 9 mins/walk 1 min and then I'll run 10 mins solid.

You need to work up to running solidly for any length of time.

Hi - well it seems to me you're doing very well - honestly! I used to help coaching when I was part of a running club - but as I'm due in 2 weeks...and have 18 mth old, I'm a bit out of practise Did do Reading half marathon while preggie though

Here's a brief 'how to' essay that tends to work for me!

To run for 30 mins solid is no mean feat - especially if it's on the road/grass and not on a running machine.

Firstly..(the 'mum' bit) are you really, really happy with your shoes? If not - change them! Your knees /ankles will be the first things to tell you they're not happy. Defintely worth spending a bit. Are you too hot? Always start with a layer then tie it round your waist. Are you drinking enough? Try a water bottle with a hole in it - rather than trying to grip a big bottle...as that in itself is tiring!

Muppetgirl's running pattern looks about right to me...and I'd try and aim for 20 mins - tends to be the first running milestone! The secret is to add a bit of speed....(not the drug)So - once you get to a comfy 5 mins of a nice SLOW run.....then walk for 2 mins....then really increase your speed for about 800 metres (proper run till it really whacks you out)...then walk for a minute....then run at a nice slow pace again for 5 mins...And repeat. Remember you're really looking to get to a pace above a jog. Most first timers aim to go way too quickly...slow and sure will get you there.

The speed bit increases your leg muscles/streength - which you need. By keeping at the same pace and then walking you're not encouraging the muscles to push a little harder - to take you to the next level. It also trains your lungs to work that bit harder (even over a short distance) so that they get used to making an extra effort.

I'd also say - that 3 runs a week will get you there MUCH quicker than 2 - even if one is a little 10/15 min one. Don't be afraid of going out for half your usual time....it can actually be more beneficial - because the quality of the run may be better than a 30 mins slog.

If you got through that....good for you!!!!

HTH - good luck - I can't wait till I get back out - I'm envious. The first 20 mins always hurt for me - but it always really clears your head....and you'll LOVE your figure!! x

Well done katepol - keep at it I say. I love running, but currently have shin splints (ouch) so am resting for 2 weeks.

How about when you feel you need to walk you reduce your speed instead to a very light jog?