Stuck in a running rut!

Jigglypuff

I'm female, 20, and for fitness I run on the treadmill I have at home, it has no incline and I know it's not as good as running outdoors but I just prefer to exercise in the comfort of my own home.

Anyway, I seem to not be improving in my fitness levels, and I have no idea if what I'm running is decent or not. I'm not trying to run a marathon or anything I'm just trying to gradually improve my fitness.

I warm up for 5 minutes, then run at 7-7.5 miles per hour for 10 minutes and get about 1.1 miles done. Then warm down for 5 minutes.

Now I know that's so little running, but honestly by the end of the ten minutes I am WRECKED, despite running this 3-4 times a week!! I don't know where I'm going wrong. Once I warm down I feel fine again, so maybe I should be doing walking then running then walking then running to build it up?
Any suggestions would be great because I'm sick of being stuck at 1.1 miles in 10 mins and not being able to go above that!

Thanks!

meijin

it's not a race, run slower

daithi1970

Hi have you tried running outdoors? There are loads of running groups out there looking for new members-if you didn't feel up to that,try building up your running times using a program called Couch to 5K. There are loads of references on-line if you look. Also, google "interval training" for some good tips as well. Have a look at these websites for useful info:

cto5k.com
runireland.com


Hope this helps,

daithi

Jigglypuff

meijin wrote: »

it's not a race, run slower

But this an example of the type of information I don't know about running. Is it better to run for longer but slower, or faster but for a shorter period of time?

meijin

Jigglypuff wrote: »

But this an example of the type of information I don't know about running. Is it better to run for longer but slower, or faster but for a shorter period of time?

It's a common mistake to run too fast when starting (I did that too).
See http://running.about.com/od/faqsforbeginners/f/howfasttorun.htm - so most of your runs should be slow, and after a while you can start adding some faster sessions 1-2 times a week.

El Guapo!

Have a root around the A/R/T Forum , you'll get loads of hints and tips in there.

Jigglypuff

Ok seems like running at 7mph is a bit too fast then, I'll have a look at all those links, thanks for the tips.

Mellor

If you are wrecked after 10 mins then you need to slow down.

Drop it to 6 or 6.5mph
Run for 15 mins.
Next time, stretch it to 20 mins
Then 25, and finally 30 mins.
Then increase speed and go back to 15 mins. You'll slowly get more comfortable.

I went from pushing myself to run at a certain speed for 15mins, to comfortable running that speed for 75mins by slowly upping both distance/time and speed.

Jigglypuff

Reducing speed has definitely helped. I ran at 6mph today and was able to run for 2 miles/20 minutes compared to the usual 1 mile/10 mins, and I feel like it's better for building up the strength in my legs as it felt less like "panic mode" when I'm running all out.

ellasommer

I have been using the treadmill for the last 4 weeks now i warm up for 5mins walking at a steady pace then i power walk for 10 mins then jog for 3-4 mins then im bet so i have to slow down again ! then i build up to a power walk again and jog for 2 or 3 mins and continue this on for 45mins. Im sweating buckets after it:eek: but id really like to be able jog for 20 or 30 mins without stopping. i guess it will take time:pac: