Ugh - why can't I run?

[Anonymous]

I've been doing the Couch to 5K program and am on week 7 of 9. I've been doing since January, so it's been longer than 7 weeks (probably about 2 runs per week, sometimes more, sometimes less). At this point, I'm supposed to be able to run 26 minutes straight. Instead, I'm taking walk breaks no more than 12 minutes in (and more frequently after that) and my pace is super slow (I started training at a 10 minute mile, but am now closer to 11 minutes or even more).

I've got 10 pounds to lose, but it's not as though I have any major issues that should prevent me from completing a training program that's specifically designed for beginners. What am I doing wrong? I really want to be able to run 3 miles in 30 minutes, although right now I'd be happy if I could just do it w/ stopping to walk. Any tips?

[Anonymous]

Think about how far you've come, though! You're doing great! For now, stop thinking about your pace and only focus on the time and your goal of building up to 30 minutes.

FWIW, when I did C25K I started having trouble at Week 6. In the end I repeated week 6 and adapted the program to suit me. So I started repeating each workout twice before moving on to the next. That did the trick.

My pace was slower than yours (about 11:30). Once I got to 30 minutes, I kept going for two more weeks to get to 35. And Voila! Ready to run my first 5K.

Don't get discouraged, the speed will come later.

[Anonymous]

I've been running for about 17 years. The secret to my success were two things: 1) I had to learn how to breath. You really have to focus on correct breathing. It seems like a pain, but is worth it in the long run (2) running with a friend. I had a very sweet friend who ran with me. Even though he was running 15 miles at a pop, he made me feel good about my 2 miles. He would just run again when he got home. I owe him a great deal of gratitude.

Also, sign up for a 5K. The adrenaline will keep you going and you will feel like you've accomplished a great deal.

Good luck.

[Anonymous]

One thought - do you HAVE to stop or do you want to? What if you just didn't - could you press on and do without stopping?

[Anonymous]

No idea. I played soccer for 15 years and ran indoor track in HS to stay fit for soccer season.

I think many women have terrible form. I think learning proper form as a kid was a blessing. Maybe a runner's clinic would help?

[Anonymous]

Agree with 22:26 - paying attention to my breathing was a huge help for me. I didn't realize it until I was training for long distances.

I know this sounds silly, but have you tried running for as long as you can without looking at your watch until you're done? Sometimes I think it's psychological, not being able to push past a certain point.

[Anonymous]

I am overweight, out of shape and lazy. I don't think I will ever be a runner. Right now, I can barely run a mile and I've been working up to that for almost 2 months. All I can do is keep trying and pray that I burn some calories in the process. It is SO hard.

[Anonymous]

I have a hell of a time running. Check out doctor mama's beginning running program. Also, wear earphones so you can't hear yourself breathe.

[Anonymous]

I had to do each week twice, and even still it took about six months to do 3 miles in 30 minutes. Learn to run first, then learn to run fast.

[Anonymous]

Anonymous wrote:I am overweight, out of shape and lazy. I don't think I will ever be a runner. Right now, I can barely run a mile and I've been working up to that for almost 2 months. All I can do is keep trying and pray that I burn some calories in the process. It is SO hard.

You can do it, just keep it up. I have been there. I currently weigh 200 pounds and have completed two half-marathons -- one at this weight and one at 215 lbs (I used to be bigger, have lost 50 lbs so far). I ran each half-marathon the whole way, at a 10:30 pace, which while slow for some, I am quite happy with.

When I first started, it took me a long time to get past the 1-1.5 mile barrier. I never thought I would be where I am today. Never. Just keep it up, you will see progress. Good luck to you!

[Anonymous]

Anonymous wrote:I had to do each week twice, and even still it took about six months to do 3 miles in 30 minutes. Learn to run first, then learn to run fast.

This.

And get out of your head!!

Do you have a nano by any chance or Nike plus? If so, I find it really helpful to program the distance you want to go, or the time, and it will tell you when you have reached the half way point, the end of your run, etc. That way, you do not think about it other than those times, and you dont constantly look at you watch or whatever.

[Anonymous]

For me, the breathing made all the difference. I found a pattern that worked for me and then concentrated on it, and once I did that, I found I could run any distance. If you don't think your breathing is a problem, then my suggestion is to just keep running. When you feel like walking, don't. Just keep running (unless you are literally in pain, of course).

[Anonymous]

Do you use a heart rate monitor? If not, you really should. You may not be pushing yourself hard enough and the heart rate monitor will help you do so. Ideally you would do a treadmill heart rate test with a trainer or coach to identify your zones but you can figure it out yourself as well online. I would start out being able to run the 3.1 miles at a "comfortable" pace so keeping your heart rate around 70 % of your Max heart rate. Once you can do that, start pushing the envelope and trying running the 2nd half at 80% of your max heart rate. When you get more conditioned you'll be able to push it even more.

And watch some videos on you tube to make sure your form is good. Try to stay light on your feet.

Don't give up.

I was a terrible runner but have improved dramatically. I'm 42 so no spring chicken. Three years ago I could barely run 3 miles at 10 min pace. Last week I ran 10 miles at a nine minute pace.

[Anonymous]

I have been running for a very long time (+15 years). I ran cross country and track and now coach. Here are a few pointers:

1. Switch from distance to time. For example, if today you can run 12 minutes without stopping then make it your goal for the week to get to 13 minutes. Once you get to 13 minutes for a week - go for 15 mintues the next week. Increase in small intervals so that you can see yourself improving. After a month of doing this, you can increase your increments in larger numbers, say 5 minutes. I think if you can build yourself up to 45 minutes, then that is pretty good. You will easily be able to finish a 5K and more than likely be able to finish a 10K.

2. Related to the above - running is mental. If you feel like you want to stop, push yourself through. This will give you the "runners high" when you are done. You will be so proud of yourself for overcoming a challenge.

3. Don't run too fast. It doesn't matter how fast you go, it matters that you don't stop. So run at a pace that is comfortable for you, not what you see when you are in the car and looking at other runners It might be your comfortable pace is just barely jogging (i.e. a speed walker might be faster). That is ok. The key is that you can make it to the number of minutes you set yourself out to do.

4. Breathing and technique are important, but I don't think it makes that much of a difference when you are starting out. Once you get to running 30 minutes without stopping (regardless of how fast you go), then you might want to look into a running clinic or just google to help you run faster, easier, better, etc.

Hope this helps and WAY TO GO

[Anonymous]

I can't run either. When you all say breathing made the difference, what exactly? how do you properly breathe?