Running advice

ziffon

ziffon

New member
After running for only 2 minutes my legs will start to hurt and I gasp for air. I'm 6 feet 1 and weigh 220 lbs, and I have been sedentary for waaay too long. Is running too much for me? Should I be doing some easier stuff before I try to run?
 
You could try the C25K program, if you want to run but want to start out pretty slowly. In the beginning, it only has you running for like 90sec or 2 minute intervals with walking inbetween... The elliptical is also a great option too, a little less impact and would maybe be a great alternative to running until you get a little more used to doing regular cardio exercise. Don't give up though, whatever you do. To lose weight, you have to challenge yourself and work hard, just don't get yourself burnt out before you even get going :)

I know there are links on this forum to the C25K program and podcast stuff. I have been doing it now for almost six weeks and am really enjoying it. It's getting the running back into my routine on a regular basis and I truly feel like it is really helping the fat come off.

-Sam
 
sammyboy24 said:
You could try the C25K program, if you want to run but want to start out pretty slowly. In the beginning, it only has you running for like 90sec or 2 minute intervals with walking inbetween... The elliptical is also a great option too, a little less impact and would maybe be a great alternative to running until you get a little more used to doing regular cardio exercise. Don't give up though, whatever you do. To lose weight, you have to challenge yourself and work hard, just don't get yourself burnt out before you even get going :)

I know there are links on this forum to the C25K program and podcast stuff. I have been doing it now for almost six weeks and am really enjoying it. It's getting the running back into my routine on a regular basis and I truly feel like it is really helping the fat come off.

-Sam
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Yeah I have to do similar routine already. I need to take a rest after running one minute and a half.
 
When I started running about 2 months ago, I could barely make 30 seconds. I ran too fast, too hard on my feet, and I found that interval training is working great for me. I also have been jogging at my own pace a ridiculously slow 5.5 miles per hour outdoors and about 6 on the treadmill. Either way I found getting good shoes, listening to my ipod and my feet (to make sure i'm not hitting them hard and getting shin splints) and running for 2 minutes/ walking a minute worked the best at first. then I'd jog my block and walk the curbs. I can now jog up to 7 minutes (10 on a good day) before I start getting that crampy need to slow down feeling. I have lost 6 lbs ever since I started jogging outdoors.

A good bit of the time it's really a mental thing that you are in excruciating pain. I breath in through my nose deeply and the out and it keeps my mind off of giving up.

Anyway the best tips I can give you are, run at least 4X a week to build your endurance, but always take some time to recover! Make sure your running shoes are good for your feet to avoid injury, STRETCH, love what you're doing; If you keep feeling like you hate it because you get tired, you're always gonna hate it!, listen to music (try to finish a song if you know the words sing the words) and vary it up really run at the gym, run at the park, run your neighborhood. Now this may be in my mind but the sauna has been helping me recover, i get real bad shin splints from time to time, but after 15-20 minutes in the sauna i feel great and am ready to have a good run the next day. THE BEST TIP OF ALL: DON'T OVERTRAIN! you want to accomplish something? Pace yourself

good luck!
 
go here
do the program.

I'd never run before and I finished it last December. I continue to run 3 miles 3x a week.
 
The couch to 5k program is honestly the best thing i've ever started for myself. I highly recommend it.
 
When I first started running, I was like you were. I could do longer than a minute before EVERYTHING started to hurt...that was seventy pounds ago. Now I can jog/run 5.8-6.0 miles an hour for an hour. At first, the pain is excruciating, but you get to a point where it becomes mental not physical. Yeah, it hurts, but if you don't focus on the pain, I find that I can easily ignore it. If I'm breathing correctly, in through nose out through mouth, it's alot easier for me to handle.

More importantly, you need to be sure you're getting enough calories to support a running routine. Mine for instance, requires me to eat between 2,000-2,400 calories everyday I run because I burn off 720 every workout. Just make sure you're getting the proper fuel and you're not starting yourself out with something too intermediate.
 
I feel ya. Today I decided I was going to run on the treadmill. The first spurt lasted 2 min then I walked for 5, started again for about 1 min, walked, ran, walked, ran. I didn't give up though, in the past I notice that my endurance increases quickly if I stick to a walk/run routine. I'm hoping by the end of this month I can run for 5 (or more) minutes straight.
 
Hi y'all

I am a runner. First, what is your breathing pattern? The oxygen is a HUGE component in (of course) the gasping, but then the muscles. You need the oxygen to get to your muscles. There is a 3:2 method that is a standard for runners, it goes along with your foot steps

breath in right
breath in left
breath in right
breath out left
breath out right

Let me know if that makes sense on not :)
 
When I first started running it was hard for me to do 5 min. My legs hurt and well it just hurt. I found that form and breathing plays a huge role. You need to run so that you're not putting huge amounts or force on your shins etc. Also, foot wear plays a huge role. And when I run, when I feel that tired/achy feeling I just run faster and then I slow down to the original speed I was running at and I feel fine. It took me about a month before I got from running for 5 minutes and getting tired to being able to run about 3 miles in 24-25 minutes.
 
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