Why can't I run? :( What's a good mile time?

[amdhunter]

It's been a couple of weeks, and I've been mostly doing treadmill duty (and that hand leg standy thingy, but treadmill makes me sweat more) and I can't run on it.

What would be a reasonable amount of time to break the walking pace and actually do a little bit of running? I can run for about 1 minute, but I get quickly winded and have to slow down.

What's considered a good mile for someone out of shape? Medium shape? In shape?

I really would like to step it up and do some running in a nearby park or something. I am hitting the gym 2 days on, 2 days off, 2 days on. How long do you guys think it will take me to be able to run a mile outside?

This is my "run" an hour ago.

 

[neocpp]

My advice to you would be to just take it easy at first, but be consistent about your training. 2 on 2 off is probably fine, but I haven't had any experience with that progression (personally, I need to run every other day at least). Worrying about mile times when out of shape is pretty silly imho.

When I first started running, my max would be 2 miles at a time (most of the time I would only do half a mile or so). However, over one summer I decided I would become decent at it and ran 1.5 miles every other day. My average when I started was probably around 14/15 minutes (so maybe 9 min/mile all out), but after only about a month I would consistently hit 10 minutes (so maybe 6 min/mile all out). If I do it now I'll probably hit 7:25 or so, and my all out mile time is 4:34.

tldr:

1) don't worry about the times
2) be consistent

EDIT: To clarify, I don't mean you should abandon time goals. I just mean to say when getting in shape its more important to go by effort instead of some arbitrary time. Once you have an idea of your potential and how much you are willing to put in, then you can go for X minutes in the mile.

 

[amdhunter]

My advice to you would be to just take it easy at first, but be consistent about your training. 2 on 2 off is probably fine, but I haven't had any experience with that progression (personally, I need to run every other day at least). Worrying about mile times when out of shape is pretty silly imho.

When I first started running, my max would be 2 miles at a time (most of the time I would only do half a mile or so). However, over one summer I decided I would become decent at it and ran 1.5 miles every other day. My average when I started was probably around 14/15 minutes (so maybe 9 min/mile all out), but after only about a month I would consistently hit 10 minutes (so maybe 6 min/mile all out). If I do it now I'll probably hit 7:25 or so, and my all out mile time is 4:34.

tldr:

1) don't worry about the times
2) be consistent

If I don't do 2 days in a row, I really don't "feel" like I've done anything. I expected my legs to cramp up or something. 2 days in a row and my legs feel a bit tired, but not so much that I can't work or go about my day.

Do you think stepping it up to 2 days, 1 off, 2 days would help? I don't want to overdo it. I already blackened a toenail and it's pissing me off...lol

 

[neocpp]

If I don't do 2 days in a row, I really don't "feel" like I've done anything. I expected my legs to cramp up or something. 2 days in a row and my legs feel a bit tired, but not so much that I can't work or go about my day.

Do you think stepping it up to 2 days, 1 off, 2 days would help? I don't want to overdo it. I already blackened a toenail and it's pissing me off...lol

For me, my legs felt terrible coming back after more than a couple days off and I had almost no endurance, so 1 on 1 off was perfect in the beginning. Also, don't feel the need to go for an hour every time. That will probably get you injured eventually if you're not already used to it. You can try out the modified schedule (2 on 1 off), but if you feel tired/injured you can back off.

And yea, your toenails will do that, especially if you go hard (or wear spikes). I don't think its anything to worry about except cosmetically.

 

[Syborg1211]

My first time on a treadmill ever was back in August. For about 3-4 months I ran practically everyday (5 times a week with lifting on the other 2). I lost about 30 pounds during this period.

The most important thing is to get a heart rate monitor. Getting a heart rate monitor tells you exactly where your body is in terms of how hard it is working at the moment. With this, you can hop on the treadmill and set a target heart rate in your mind and manually adjust the treadmill until you find a pace that you can maintain that heart rate without it shooting way up. As you keep going back, you'll start finding that the speed you set the treadmill on the week before is no longer getting your heart rate as high. So then you can kick up the speed and work your way into running.

Once you've worked up a decent base cardio level and can jog comfortably. You can do some interval training to get you into the running speed that you want. You can do something like run for one minute then slowly jog for 2-3 minutes or until your heart rate comes down, then run again and start over.

Remember your heart is a muscle that needs to be worked progressively just like the rest of your muscles. Start slow and build your way up. Keep at it. If your goal is weight loss, remember that diet is a huge part (I'd say 70%) of weight loss. So look into that as well. Eating better might also increase your energy for running.

 

[Sid59]

couch25k .. theres a treadmill version

 

[shortylickens]

I am biased against running cuz of the miserable experience the Navy made it. Every time I start I get that knot in my stomach like I know its going to be unpleasant.
Now I do it on a treadmill in front of the TV. I can zone out and go for an hour without even realizing it.

 

[IHateMyJob2004]

couch25k .. theres a treadmill version

Or just couch25k on the street.

I'm 35 and when I could start running 1 mile, I could do so at just about a 10 minute/mile pace. Actually, my goal was to do 3 miles in under 30 minutes and i acheived it (BARELY).

These days I can do 3+ miles at a 9:15 minute/mile pace.

So I guess I am saying that a novice should be able to hit a 10 minute/mile pace.

This is all on road of course. Not a treadmill.

The best thing to do (as Sid said) is to do a formal program like couch25k. It sets goals. And they are geared towards making your body adjsut to the new lifestyle.

 

[amdhunter]

I'll look into the couch25k program. From the name "couch25k" I thought you guys were making fun of me or something.

I just can't believe how much harder it is to run in public, than using a treadmill. On the street, I'll get winded in less than a minute. Maybe because I am going faster..? I feel extremely self-conscience and silly running slowly. My stomach flops up and down and actually pains after a while, like it's trying to rip off my body. :|

 

[ZOOYUKA]

I'll look into the couch25k program. From the name "couch25k" I thought you guys were making fun of me or something.

I just can't believe how much harder it is to run in public, than using a treadmill. On the street, I'll get winded in less than a minute. Maybe because I am going faster..? I feel extremely self-conscience and silly running slowly. My stomach flops up and down and actually pains after a while, like it's trying to rip off my body. :|

What kind of incline do you use on the treadmill? It should be atleast set at 1.0 to simulate road running.

 

[OILFIELDTRASH]

I'll look into the couch25k program. From the name "couch25k" I thought you guys were making fun of me or something.

I just can't believe how much harder it is to run in public, than using a treadmill. On the street, I'll get winded in less than a minute. Maybe because I am going faster..? I feel extremely self-conscience and silly running slowly. My stomach flops up and down and actually pains after a while, like it's trying to rip off my body. :|

There is no change in the surface on a treadmill. Outside there are little hills, rougher running surface, etc. Also it isn't air conditioned. Just keep running. You know you can run a 14 min mile. Next time try to best it by a few seconds. Keep doing it. Running is the best way to lose the gut.

 

[JimKiler]

I agree with Neocpp and worry about effort and consistently doing it. If you can run everyday and if that does not work try to only take 1 day off. As long as you are not walking I would work on building up endurance and going for a longer run over speed. Once you feel comfortable being able to run a mile or two then start working on speed. Find some others to run with that is the best motivator for me if I need to get my speed up. I have done a half marathon in an hour and 42 minutes last fall but now i am running alone again and my speed is gone.

 

[tedrodai]

Another vote here for the couch 2 5k program. Someone I know was recently getting really depressed because she'd both (1) gotten really out of shape over the past few years and couldn't run hardly at all, and (2) had gained weight during pregnacy that she was worried she'd never get back off. I recommended the program to her and it's working very well. She's dropped a lot of weight and is able to run/jog 20+ mins at a time now...still working her way up.

 

[preslove]

Does your gym not have elliptical or other machines of the type? Treadmills are my least favorite cardio machines.

 

[Druidx]

I'll look into the couch25k program. From the name "couch25k" I thought you guys were making fun of me or something.

I just can't believe how much harder it is to run in public, than using a treadmill. On the street, I'll get winded in less than a minute. Maybe because I am going faster..? I feel extremely self-conscience and silly running slowly. My stomach flops up and down and actually pains after a while, like it's trying to rip off my body. :|

Everyone is like that, treadmill is so much easier than ruining outside. I completed the 2mile run in week 5 of the c25k program without to much trouble. I than switched to outside the next week and was gasping for air at 3/4 of a mile. You waste a lot of energy because you are constantly speeding up and slowing down when running outside unlike the artificial steady pace of a treadmill.
I followed the recommendations on the c25k site and got a GPS watch to help monitor my runs. The watch really help train me to keep pace, made a big difference.
You can also try using some incline on the treadmill to better match your effort when you run outside. Be warned, to much incline can aggravate planter fasciitis if you're prone to it.

 

[beach2nd]

Another recommendation for the c25k. A little over a year ago I was 240 lbs and had never attempted running or exercising consistently before in my life (I'm 32, 6ft tall). I followed the c25k schedule running outside and when I began I would be winded running a block but now I am 180 lbs and run at least 5+ miles every other day. Its mostly mental and if you just stick to the schedule you will be fine. Good luck!

 

[Theb]

One more guy pushing c25k.

It sounds like what you're saying is "I don't know where I'm at and I don't have any plans or goals." If that's the case c25k will give you goals and a very specific path to them.
I used this lady's recordings http://runningintoshape.com/ (if you're worried about your stomach take a peek at her).

 

[amdhunter]

What kind of incline do you use on the treadmill? It should be atleast set at 1.0 to simulate road running.

None this time. I usually go uphill at a 10 incline for the first few minutes until I can't take it anymore, walk 4MPH minimum after that with very short bursts of running.

Tomorrow, I am going to attempt a run in an area two miles away. I'll be walking there uphill all the way, then try to run for a little bit afterwards. I'll try to map it out tomorrow somehow.

 

[amdhunter]

One more guy pushing c25k.

It sounds like what you're saying is "I don't know where I'm at and I don't have any plans or goals." If that's the case c25k will give you goals and a very specific path to them.
I used this lady's recordings http://runningintoshape.com/ (if you're worried about your stomach take a peek at her).

This is the truth. I have no set goals or plans. I don't know what I am doing except tiring myself out. I always thought it was no pain, no gain, but that seems oddly wrong now...

 

[Theb]

This is the truth. I have no set goals or plans. I don't know what I am doing except tiring myself out. I always thought it was no pain, no gain, but that seems oddly wrong now...

Find a 5k that's 9+ weeks out and register for it http://www.runningintheusa.com/race/Default.aspx
Download the podcasts
Go go go

If you're not tracking results or working towards something then it can be discouraging and feel pointless, especially when you're starting out.

I would also recommend something like Fitday.com. It's a really easy way to track calories.

 

[RedCOMET]

I 2nd finding a race 6-8weeks and train for it. I did this as a way to motivate myself to get my cardio levels up. I did a my 1st 5k this past memorial day. All of my training i did for it was on the treadmill. I ran the 3.1miles at a 10 min/mi (6mph) pace finishing with a time of 30:56. I wasn't unhappy with the time, certainly room for improvement. The biggest thing that annoyed me was that I had to stop and walk twice during the race. My goal as I continue my running is to make sure I can run 5km without stopping, and once I do that, increase my pace.

I suggest u work on on getting better at doing 1 mile well, then trying to increase your distance slowly at that pace. That is what I did, as well as doing some interval running and long slow runs where I was able to keep my heart below a certain bpm.

 

[AyashiKaibutsu]

I only know mile and a halves causes that's what the air force tests. Best I've ever done was about 10:30. Usually it's about 11:20ish. With my knees gimping out on me, I think I might not run another mile and a half again though (not sure I'll miss them).