Building up to running a mile
![[Post New]](/jforum/templates/default/images/icon_minipost_new.gif){kind=icon}
Anonymous
| My middle schooler has started to run, and is really struggling. He doesn’t have allergies or asthma that I know of, but he says his chest hurts. His body is very strong but the breathing issues are frustrating and limiting his ability to run even a mile. Is there a way to build up cardiovascular health for running? (I’m a non-runner, so am likely not asking this the right way!) Any suggestions or thoughts? |
Anonymous
| Yes, the walk and run method. Run for fifteen seconds, walk for for awhile. Repeat. Then over time, he’ll find himself gradually shortening the walking intervals and lengthening the running ones. |
Anonymous
Is he fat? |
Anonymous
| Something like a “couch to 5K” program - it’s builds up base aerobic endurance slowly and safely. Google for one. |
Anonymous
+1 on couch to 5k! If a day (or week) is hard, repeat it. And it’s fine to run really slowly. Gets better and easier with practice. OP—do it with him!!! |
Anonymous
|
Interval training is the best, most efficient way to build up endurance.
Make sure he also has comfy shoes, get him fitted at a local running store. Encourage cross training on a bike as well. Peloton has some great classes for beginners |
Anonymous
|
+1 for couch to 5k, like this one.
https://podcasts.apple.com/us/podcast/nhs-couch-to-5k/id394384987 I started with this as an unfit, ex-smoker 40 year old, and ended up running half marathons. |
Anonymous
| Thanks! Couch to 5k looks like it could be great for him. |
Anonymous
No, he’s a very slim kid. Push-ups, etc. are no issue; it’s the cardio that causes problems. |
Anonymous
Couch to 5k is often too hard for beginners (it was for me). A lot people can't make it past weeks 4-5. None to Run is a slower pace to get you to the same end goal; I liked it much better. |
Anonymous
| He's probably trying to run too fast. Slow down, and go for disantce not speed. |
Anonymous
| The "chest hurts" complaint is a bit concerting. It's one thing to feel exhausted or winded; that is par for the course when anyone is starting a running routine. But chest pain from running only a mile seems odd. It might be a good idea to at talk to your child's pediatrician just to be on the safe side. |
Anonymous
+1 Kids tend to just sprint as fast as they can. Have him slow down. |
Anonymous
| Another vote for the run/walk method. He could probably run 1/4 mile at a slower pace. Start there. Run 1/4 mile, walk 1/8 mile, repeat a few times. Or he could do run 2 min, walk 1 min if that is easier, and repeat for a 1-2 mile distance. Over time he increases run time and decreases walk time |
Anonymous
^Never did couch to 5k but that is the method I used when I wanted to join military and never ran a mile before |