Weight-Loss My Challenge: I Feel Like I'll Die When I Run!

Weight-Loss
Guy11

Guy11

New member
Hi,

I've been trying and trying to run for longer, but i hardly ever succeed. Now, i don't know if it's purely in my head or what gives...but my average running is usually about 2 mins or less on the treadmill.

Treadmill incline avg: between 2.0 and 3.0
Running speed avg: Between 5.1 and 5.6

Any tips on increasing my stamina? How did you overcome that "fear" of not being able to breathe any longer after the first few minutes?

Basically, I don't know if i should just stay running in hopes that my body/lungs will adjust after the first few TOUGH minutes....or if i should always listen to my feelings and stop as soon as i feel mega exhausted. My biggest fear is passing out or worse, of course, lol, that's why i stop.

But other than that, i have no known heart conditions or anything like that. Just a normal human being losing weight.

Any thoughts?
 
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Try the Couch to 5k plan for the first couple of weeks - it is intervals of running and walking that slowly builds up to reducing the walking and increasing the running. I was just like you and went from that to just getting back from my first 7km run in 65mins today :D If you google it, there is one main site that describes the steps to work through.
If I can do it, anyone can! Seriously I was MissWheezy on the gym treadmill when I first started - thought my lungs were going to catch fire!
 
I second C25K.

I've never done it officially, but I've sort of done it unofficially. Its basically just working up to it gradually. Start out walking only. Then work in 1 minute runs every 5 minutes or so. Then gradually keep pushing til you're running more and walking less. If you're running and feeling like you're going to die, then start walking. Keep walking until you're heart rate comes down and your breathing becomes normal again, and then try to run again. Most important, if you've never run before, don't expect to be able to run very far or very long right from the start. I've been involved in football and baseball and all sorts of sport as a kid, so I'm used to running. I haven't run in a long time though, so I wouldn't go out and try to run more than a mile the first time out. In a couple months, might be back up to 2 miles. A few years ago, I was psychotically into running. I lost a bunch of weight doing it, and even joined the cross country team. Keep in mind, I did all this never weighing less than 260lbs. Most runners are closer to 160lbs or less. The college XC course is 5miles or 8k. my best time was in the 45min to 48min range. Pretty respectable for my size. Thats 5 back to back 9 minute miles. My best individual mile was 7 minutes flat, when I weight 280.

C25K basically puts everything I just said into a structured routine you can follow, rather than figure out when to push harder and when you're pushing too hard on your own.
 
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Headphone and an ipod! I use to be in the Army full time so running was a part of life. Unfortunately when it came to the treadmill I could never last more than a few minutes. I learned that distraction such a music helped a lot. Also if the pace seems to fast slow down or maybe your running to slow. I have done that too. Running to slow made me tired and aggravated.
 
You could always reduce the incline a little too. You are basically running uphill, which is going to wear you out a lot faster. There is nothing wrong with running with no incline, running slower or doing at interval (like with the Couch to 5K plan, which I'll third as a suggestion) while you are learning to run. Doing too much too fast will frustrate you at best and cause injury at worst.
 
My solution is to control your breathing.

Before when I ran, I'd pant like a crazy person, get red in the face, and then feel like puking afterwards. But then I decided to control the pace of my breathing consistently (eg 1 inhale/exhale every 3 steps), and I can run a lot faster for a lot longer.

But for me it took some training. The first time I tried to control my breathing, I did for like...3 seconds, and then I was like 'screw this' and went back to panting + puking. But then I gradually built up the control, and now I almost never feel like puking after I run. Yay, lol.
 
Hey. Im the same. I can only run a short way before I have to stop too. I would advise you to choose a speed which is moderate for you, because running to fast will cause you to stop even sooner. Im doing a 2:1 run to walk at the moment. Eg. you would run for 2 mins and then walk for 1 min and then run for 2 mins. You could start doing 2mins to 2 mins to start with too. And just gradually increase your ratio. Eventually you'll be running alot longer and walking alot less. Also try to make your breathing rythmic. Like breathe in while running two or three steps and then breath out the same. It helps the dizzyness/sickness. :D Good luck.
 
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Hey there! I was in the same position as you a while back. I wanted to be a "runner" but was lucky if I could run for a minute without stopping.

Tips: I joined a running class. Very motivational to be running with a group. I HATE running on the treadmill, it's so boring. Or try going outside and pick a landmark to run to. Ie I will run to that lamp post before I let myself walk. Also try slowing your pace down. If you work on distance the speed will come on it's own. Slow it down.

Good luck!!
 
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