Want to start running

Cristoirde

I am a brutal runner. I run a kilometer and I will start to hit the wall! I can push myself but find that by about the 2.5km I need to stop. Its a mixture of my legs and lungs. Anyone got advice on how to build up my fitness and improve times and distances. Cheers

2022rae

Same thing happens to me, I'd be really interested to hear any advice people might have! I do know that one of my problems is that I push myself off the ground with my legs when apparently you're just meant to kind of let yourself naturally fall forward? Otherwise you just tire yourself too fast. I don't know if this is one of your issues as well but just thought I'd say in case it is

d'Oracle

There is an introductory programme called couch to 5k which a lot of people seem to use.
It involves running, progressively increasing the amount you run and has a goal of 5k.

So I suppose it makes sense.

www.c25k.com

Sparky_Larks

keep running regularly.
Make a plan ( or use the couch to 5 k one) where you slowly increase the distance,

Week 1 run 2.5k three times
Week 2 run 2.5k twice and 3k once
Week 3 run 3k twice and 2.5k ine
Week 4 run three 3k runs
Week 5 run 3k twice and 3.5K once

and so on

Jake Rugby Walrus666

Cristoirde wrote: »

Anyone got advice on how to build up my fitness and improve times and distances. Cheers

Yes, just do it again three or four times a week every week. It works like magic.

Cabaal

Couch to 5km is a good place to start, started it in Feb 2010 myself, first time I ran for 30sec non-stop almost killed me. Used to take me a good 40+ to run 5km now down to 23min.

Last year (2011) I completed Woodies National Half Marathon in 1:45 and Dublin City Marathon in 3:58 so its all been worth it.

Start couch to 5km and just stick to it, it will pay off if you stick to it.

electrojim

Im really motivated to start running but know that after about 10 minutes Ill get it into my head that Im tired and then Ill pack it in. I know though that if I ignore this Ill def be abel to run for about 40 minutes at mid to high speed. Any tips on how to get your mind off the fact you are actually exercising!?

Burkatron

electrojim wrote: »

Im really motivated to start running but know that after about 10 minutes Ill get it into my head that Im tired and then Ill pack it in. I know though that if I ignore this Ill def be abel to run for about 40 minutes at mid to high speed. Any tips on how to get your mind off the fact you are actually exercising!?

I use to have this problem when running. I could play a 90 minute football match swim & cycle for miles but running would mentally kill me! 1st thing is to avoid threadmills like the plague starting out! 2nd, music in the ears! Stick on some tunes & it should help! 3rd thing that worked for me in the past few years, heart rate monitor & gps. I like to break down my runs & see where I struggled & what was happening at the time & how can I improve this! Pure geek but it works (for me)!

electrojim

Burkatron wrote: »

I use to have this problem when running. I could play a 90 minute football match swim & cycle for miles but running would mentally kill me! 1st thing is to avoid threadmills like the plague starting out! 2nd, music in the ears! Stick on some tunes & it should help! 3rd thing that worked for me in the past few years, heart rate monitor & gps. I like to break down my runs & see where I struggled & what was happening at the time & how can I improve this! Pure geek but it works (for me)!

Thanks a mill for those suggestions, I tried to listen to music but the bloody earphones keep popping out! Might invest in a decent pair that stay in. How much do those heart rate monitors cost? I actually like the way you can track how much you have ran on the threadmills, kind of motivates me to keep going but if I had a device that showed me this info while I was outside Id much prefer that. Threadmills destroy my knees and shins and are inside which I dont like

Burkatron

electrojim wrote: »

Thanks a mill for those suggestions, I tried to listen to music but the bloody earphones keep popping out! Might invest in a decent pair that stay in. How much do those heart rate monitors cost? I actually like the way you can track how much you have ran on the threadmills, kind of motivates me to keep going but if I had a device that showed me this info while I was outside Id much prefer that. Threadmills destroy my knees and shins and are inside which I dont like

I got my HR monitor from Lidl or Aldi for €15-20...Whoever had them on special at the time! They come in every2-3 months I think, if not more! Their running headphones are grand aswell, really cheap but do the job aslong as you're not a complete sound quality snob!They come in with the sports gear! If not Tk Maax do decent headphones for running all the time!

jamsbond

i really start running every morning because .the running is most important is our life and health. fully . so i toke to with every people hard work and every morning doing running

Outkast_IRE

I have started running in local forests on trails a few times a week, compared to road running or esp treadmill the time just flies , plus its a great workout as some of the routes i run have all different types of inclines and declines , its brill.

I also bring the dog running with me , the only thing is i must get some sort of gps or something cause i have only rough guesses of the distances im achieving.

John83

I was in the same situation last July - trying to get back into it after 10 months off injured.

I found an Android App called CardioTrainer which helped me alot. Doesn't track heart unless you buy the gear but it does track distance and worked out speed, steps, cals burnt (obviously not 100% accurate). Plus it plays music through the playlists on your phone and gives updates on your progress which kept me going. Oh and by the way it records all your runs so in 10-12 weeks time you can look back on where you started and where you are now.

electrojim

I might get the app as Ill have my iphone with me for music.

Id love to be able to get up in the morning and get exercise out of the way then. Evenings would be free and Id feel alot fresher during the day. Just cant seem to get the motivation to get up earlier. Anyone have any suggestions as to how they overcame this?

Outkast_IRE

electrojim wrote: »

I might get the app as Ill have my iphone with me for music.

Id love to be able to get up in the morning and get exercise out of the way then. Evenings would be free and Id feel alot fresher during the day. Just cant seem to get the motivation to get up earlier. Anyone have any suggestions as to how they overcame this?

Discipline is the only way to overcome this, its hard this time of year , but i set my alarm and get up within 10 mins of it going off.

Its hard to be self disciplined but its got to be done. I usually remind myself of how much better i will feel after the run and a shower.

Typhoon.

Try focusing on your breathing

try exhaling only when your left foot hits the ground (not every step or you'll be only be taking small breaths ) really helps to take your mind off the distance....and regulates your breathing nicely

menoscemo

The main problem beginners have with running is that they run too fast for their present abilities and tire quickly. Concentrate on starting off going slower and goind a bit further. Don't treat every run as a race. Soon you will build up an aerobic base and you will find that you soon improve and can go both faster and further.
As counter-intuitive as it might seems going as fast as you can on every run will not help you get any faster.

Serafijn

Find some interesting and new places to run, that always keeps me interested. I used to love running in Phoenix Park when I lived nearby as there's so many little paths and trails to discover, and seeing the deer in the morning mist was just fantastic

On getting up in the morning; I agree it's all about discipline and willpower. Psych yourself up the night before by getting your kit out ready along with everything you'll need. Start planning your route and mentally commit yourself that you're doing it no matter what.

Get to bed reasonably early, then when the alarm goes off in the morning try just getting up straight away - I find that every time I snooze I feel less and less like getting up! Don't let yourself even think about not doing it, else the second thoughts will come flooding in.

You will feel so much better for getting out, and as you say it means your exercise is out of the way for the rest of the day

@Typhoon. - I picked up a great breathing tip a while ago that I now do all the time. Try breathing in for three steps and out for two. This helps you get plenty of oxygen, gives you something to focus on and I find it also really helps to regulate your pace.

Let us know how you get on!

hardCopy

Some great advice on here, try some podcasts as well, I find them a great distraction on long slow runs. The marathon talk podcast is very good and easy listening.