Question about jogging running

ibex333

Diamond Member
Mar 26, 2005
4,094
123
106
I need some advice about running. The thing is I cannot run, because I get tired and out of breath extremely fast. I can jog for a maximum of 3 min, and after that I feel like I'm dying. I am not particularly unhealthy or anything like that, and I am not even remotely fat, but I am in horrible shape.

I read some articles on this, and many people suggest just walking fast until I am able to jog more, and eventually run. But I am not seeing any improvement after doing this for two weeks about 40min every other day. Maybe I should simply stick with it, or am I doing something wrong here?

PS: I am also working out at home, doing pushups, pullups and dumbells. No problem in that deppt. My weightlifting endurance is ok, and I am slowly gaining strength and increasing my number of reps.


I am also on a low fat diet, eating in small quantities 5 times a day. I have been on this diet for only 3 weeks now though. Prior to this I have been eating a lot of foods high in carbs, basically no meat, and pretty much no foods containing protein. This is all changing off course.
 

Bateluer

Lifer
Jun 23, 2001
27,730
8
0
Have you tried any of the Jeff Galloway running methods or variations thereof? A lot of running is a mind game, psychological. You may have good luck looking up a local running club to have some running partners.
 

Redfraggle

Platinum Member
Jan 19, 2009
2,413
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Yes, you really need to just stick with it a while. When I started running and getting into shape, I always ran the same path. This made it easy for me to observe my progress. After I felt comfortable in knowing I *was* making progress, I started running other paths and routes. It's difficult until you find your rhythm for steps and breathing. Stick it out, it does click and become natural after a while -- this is, after all, how our bodies were meant to function.
 

KoolDrew

Lifer
Jun 30, 2004
10,226
7
81
Just stick with it, but start slow and steadily increase time, distance, or intensity.
 

InflatableBuddha

Diamond Member
Jul 5, 2007
7,416
1
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You need to do a walk/run program to gradually get your body accustomed to running.

Start off walking 4 min/running 1 min. Repeat for 6 sets (30 min total). Do the same session two more times that week (leave a rest day between sessions).

If you still feel good, the next week bump it up to 3 min walk/2 min run. Again, 30 min total and 3 sessions that week.

So the weekly progression looks like this:

6x(4 walk/1 run)
6x(3 walk/2 run)
6x(2 walk/3 run)
6x(1 walk/4 run)

On the last week, run 30 minutes at a comfortable pace. Do 3 of these runs.

Assuming you still feel good, you can increase your mileage by up to 10% per week, but it's a good idea to have an easier week regularly (every 3 weeks for example). Listen to your body, and take rest days if you don't feel as good.

Don't worry about doing any sort of tempo or HIIT workouts the first 6-12 months - you need to build up base mileage first. Just stick to steady runs.
 
Mar 22, 2002
10,483
32
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Adaptations to endurance exercise can take up to six weeks to actually manifest themselves in a quantitative way. Stick with it. As long as you're challenging yourself and being honest about it, then you will definitely improve over the next few weeks.
 

brikis98

Diamond Member
Jul 5, 2005
7,253
8
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As others have said, just stick with it and you'll see improvements. Start slow and very gradually up the difficulty. The key is to carefully measure your performance (distance, speed, rest, time, etc) so you can accurately watch it increase over time. Keeping an online workout journal is one good way to do it and may provide some additional motivation for you.
 

TheBDB

Diamond Member
Jan 26, 2002
3,176
0
0
Control your breathing and time it with your steps. Do 2 steps in, 2 steps out, or whatever works for you. Believe me you can run for a lot longer than you think, it is mostly mental.
 

zebano

Diamond Member
Jun 15, 2005
4,042
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I agree that it's mostly mental. Be sure to jog very slowly when starting out. You need to get used to doing it and you don't need your muscles burning while training your lungs. Just don't forget to crank your speed up once you become accustomed to the activity.
 

Safeway

Lifer
Jun 22, 2004
12,074
9
81
A week ago, I ran my first mile. Ever. I've done 5k and 10k runs, but it was a walk/jog ordeal. Never did I jog constantly for 1 mile. I have biked 100 miles without rest, but I had never run a mile.

I did so in 7:55, which is apparently a respectable time for a first mile.

Since I have NO running technique, I am getting some low-heel shoes for POSE running.
 

ibex333

Diamond Member
Mar 26, 2005
4,094
123
106
Thanks very much guys.

Does it matter a lot which shoes I wear? right now, I wear cheapo low cut New Balance sneakers. They are fairly comfy and they seem to work, but should I buy different shoes?
 

Check

Senior member
Nov 6, 2000
366
0
0
It sounds like to me like you respiratory system can't keep up with the rest of your body, and walking isn't going to help you out if that is the case.

I would recommend doing intervals for 20 minutes a day (1 minute fast, 1 minute slow) to work on your breathing. Start at something like 5mph/8mph and slowly add more intervals to your work out, and then up the intensity and drop back down to fewer intervals.

for shoes, as long as they were made with running in mind you should be fine. When you first start running you'll probably end up getting blisters and you're just going to have to deal with that (wear an extra pair of socks or toss some tape on the blister).

good luck
 
Mar 22, 2002
10,483
32
81
It sounds like to me like you respiratory system can't keep up with the rest of your body, and walking isn't going to help you out if that is the case.

I would recommend doing intervals for 20 minutes a day (1 minute fast, 1 minute slow) to work on your breathing. Start at something like 5mph/8mph and slowly add more intervals to your work out, and then up the intensity and drop back down to fewer intervals.

for shoes, as long as they were made with running in mind you should be fine. When you first start running you'll probably end up getting blisters and you're just going to have to deal with that (wear an extra pair of socks or toss some tape on the blister).

good luck

What? No, no, no, no, no. The limiting factor for all beginners is not the respiratory system, but the mechanisms of oxidative phosphorylation. Beginners simply don't have the anatomical adaptations (increased mitochrondrial size, number, enzymes, etc). Interval training will actually harm him because he's already disappointed at his performance. Intervals make everyone look and feel like crap. On top of that, intervals for beginners are much more likely to be injurious than helpful considering they can't maintain form and their muscles aren't used to such strain. Before you do intervals, you need to have a solid cardio base. He needs to get that base before he ever considers intervals.
 

Kipper

Diamond Member
Feb 18, 2000
7,366
0
0
I need some advice about running. The thing is I cannot run, because I get tired and out of breath extremely fast. I can jog for a maximum of 3 min, and after that I feel like I'm dying. I am not particularly unhealthy or anything like that, and I am not even remotely fat, but I am in horrible shape.

I read some articles on this, and many people suggest just walking fast until I am able to jog more, and eventually run. But I am not seeing any improvement after doing this for two weeks about 40min every other day. Maybe I should simply stick with it, or am I doing something wrong here?

PS: I am also working out at home, doing pushups, pullups and dumbells. No problem in that deppt. My weightlifting endurance is ok, and I am slowly gaining strength and increasing my number of reps.


I am also on a low fat diet, eating in small quantities 5 times a day. I have been on this diet for only 3 weeks now though. Prior to this I have been eating a lot of foods high in carbs, basically no meat, and pretty much no foods containing protein. This is all changing off course.

Red flag: what exactly are you eating, then? Straight-up carbs and a bit of fat? There's a incredible lack of balance here. I've never heard of a low-protein, high carbohydrate, low fat diet. For weight loss diets protein is usually increased as in Atkins or the Zone, or maintained (>75 g/day), but never cut out. Vegetarianism can be adapted to a weight loss diet, but even then you aren't cutting out protein foods. You never want to "minimize" your protein intake unless you have something that demands it, like renal failure or kidney disease.

Sounds like you jumped directly into this lifestyle change instead of slowly ramping up to it. Slow, small, incremental changes with short-term and long-term goals, always resassessing and refocusing.
 

Bucks

Senior member
Jun 23, 2004
923
4
81
Thanks very much guys.

Does it matter a lot which shoes I wear? right now, I wear cheapo low cut New Balance sneakers. They are fairly comfy and they seem to work, but should I buy different shoes?

A good pair of running shoes will definitely go a long way. The will reduce blisters as well as soreness/shin splints/etc. Once you work your way up in distance, definitely look for a decent pair.
 

Bateluer

Lifer
Jun 23, 2001
27,730
8
0
A good pair of running shoes will definitely go a long way. The will reduce blisters as well as soreness/shin splints/etc. Once you work your way up in distance, definitely look for a decent pair.

Err, I'd go to a dedicated running store as soon as your finances will allow it and have them do a fit test and get a pair of shoes for your feet and gait. This will reduce injuries, and help you get your speed and distance up quicker.
 

ZOOYUKA

Platinum Member
Jan 24, 2005
2,460
0
0
I just started running last week. So far so good. I highly recommend checking out this running program. It is 9 podcasts long, you do a different podcast 3 times eack week. It has music with verbal cues on when to run and when to walk. The music is not bad either. Each week you spend less time walking and more time running until it is eventually all running.


http://www.ullreys.com/robert/Podcasts/page6/page6.html