How to get into running when you hate it?

ratatouille99

I'm 22 and much too young to not be exercising. It's not so much to do with my looks, but more so my health (though my BMI is currently at 26). I've kidded myself for years that walking is enough. To my credit, I do walk a fair bit- between 15,000-25,000 steps a day according to my smart watch (either I'm in college, which I have to walk to OR I'm waitressing).

Last time I tried, I ran for about 6 minutes straight and walked most of the way home. I had a tickly cough for like 20 minutes afterwards. I'm not even asthmatic or anything. How do I get into it to the point I don't totally hate it? I'm very out of shape.

TheW1zard

Start by jogging for a few hundred metres and stretching regularly during the run.

Set a goal.

Remember why you're doing it.

The enjoyment factor comes later, but getting fit starts straight away ;-)

Also the fitter you get the better your mental health gets, and that's the bit that is addictive in my experience.

ted1

Bluetooth earphones and good temp music or a good Podcast , and finally just get out there.

rolling boh

Would you consider something else if running is not your thing cycling or something you would enjoy makes exercise enjoyable .

6run28

Lots of people highly recommend the 'Couch to 5k' plan or find your local parkrun

Buddy Bubs

I hate it too but I found if I keep it short and frequent I can tolerate it. 5kms max is all I ever do keeping it under 30 mins.

I used to kid myself I'd build it up into 1 hour and more runs but the head always went. I'm not a natural runner at all.

I second the couch to 5k suggestion

Black Sheep

Running is not a “must do” exercise by any means, don’t worry. As suggested, I would consider looking for another way to get active that gels with you. Some people do better with social stuff like boot camps or tag rugby for example.

I don’t think diet has been mentioned yet, but if weight loss is a goal (I only bring it up as you mentioned your BMI) then unfortunately the real hard work is done there.

Walking, particularly incline walking, where the pace is enough, absolutely can burn 300-500 calories a session, btw. Don’t chuck it, it’ll help on top of calorie deficit from adjusting your diet, and can be layered on top of other training.

Cill94

As already mentioned, you don't have to run. Find a type of cardiovascular exercise you prefer and go for that instead.

Macy0161

Nothing wrong with walking - compared to jogging/ going for a run (rather than training), my experience is I burn as much walking as running (albeit at a greater time cost). However, "steps" aren't the same as a brisk walk, notwithstanding the (lack of) accuracy of fitness watches for steps.

Find something you enjoy doing, but it is hard to beat a run just for fitting in - I'd also recommend coach to 5km, I know a number of people who've found it really good. But you can also do a run-walk - run until you need a rest, walk until you're ready to go again, and repeat (just a less structured version of c25k).

yourdeadwright

Don't get into it, take up a sport or past time you enjoy , why do something you don't like,

There are 100s of different things you could do to stay fit ,

Danzy

Take it slowly, walk a mile, run for 300 metres and walk a mile.

That every second day, next week walk a mile, run 500 metres.

That's it, build up slowly, don't make it a penance.

GoogleBot

https://www.boards.ie/discussion/2058253229/how-to-get-into-running-when-you-hate-it

From nutrition point of view. If you are carb/sugar intolerance or on a junk diet that might affect your body and mood performance.

mcburns07

Agree with others, find something you enjoy and do that, much more sustainable long term, life is too short to do things you don’t enjoy when there’s plenty of alternatives 🙂

I used to do a bit but I find it hard on the body. I bought a rowing machine as it’s something I always “enjoyed” and find it’s a really convenient way to get some cardio work done at home, you can fit in a session at lunchtime if you’re working from home. I alternate that with gym sessions.

Also a big walker here, 10-12km most days in addition to my main training and sometimes 20+. It’s such an underrated way to build your aerobic fitness, especially if you go for a fast pace. It’s fantastic for your mental health too to get out in nature and fresh air, almost like meditation I find. Leave the phone at home 😁 So keep up the walking!

DukeCaboom

I'd find tipping away at park runs on Saturday mornings are a good way to stay motivated and keeping it social.

Cill94

https://www.boards.ie/discussion/comment/119314711#Comment_119314711

What are your opinions on sugar tho?

GoogleBot

https://www.boards.ie/discussion/comment/119316688#Comment_119316688

If you are metabolically healthy small/moderate amounts of sugar in natural forms, e.g.fruits, honey etc. should be no probs. However, we are facing junk food crisis where you get highly processed sugar, msg, refine oils in large quantities daily specially my concern for young kids who are bombarded with this cheap, highly addictive and unhealthy foods.

Mellor

If you don't like running at all it is a pretty bad option to be trying to get into.

The best exercise is one you do often and consistently. That's far easier when its something you enjoy.

dinneenp

There's multiple other activities you can do; as someone mentioned- cycling. You cover more ground, can freewheel and still move! I presume you don't play soccer, GAA or swim etc.

Or just build up the speed when walking.

How about hill walking and build it up to mountain climbing? There's clubs everywhere.

If you want to persist with jogging, like people said,

• wear earbuds with music/audiobook (try Borrowbox, the national libraries free audiobook website)/podcasts.
• jog somewhere with scenery to distract you (e.g. urban, city or around a pitch with a game on).
• measure a distance (Fitbit etc.) and next time beat that distance by 100m. Slowly building up.

Good luck.

rob316

I just cycle instead, can't get into running at all.

Cill94

https://www.boards.ie/discussion/comment/119317002#Comment_119317002

I think my sarcasm is lost on you

Apiarist

Running is great, but it is not the best solution for getting fit. I would recommend doing regular classes couple of times a week, such as HIIT, martial arts, some active dancing. If you have little experience, doing classes is great because the instructor tells you what to do and you may be more motivated to keep up with the group.

Afterwards, when your body is more accustomed to the physical exercise, you may find it easier to start and enjoy running.

j@utis

I don't enjoy running either. I do so called walk-runs instead. I set the tabata timer (plenty of free apps on playstore) to my chosen intervals and go! I'm as fast doing 40s run, 20s walk as I'm just running continuously, but I find it much easier when it's broken up into segments, and also the risk of injury is lower when alternating. I only do 5-6k this way, running isn't that healthy after all but it's a good cardio exercise burning a lot of calories in short time.

On the other hand, it's the diet that makes you lose weight, not the exercise. Seeing that you're already very active, you're need to adjust your diet a bit, nothing too drastic, and the results will follow.

Ceepo

https://www.boards.ie/discussion/comment/119329973#Comment_119329973

"also the risk of injury is lower when alternating"

"running isn't that healthy after all"

Or really, I hadn't heard of any of these 2 thing before. Just wondering if this is just your own opinion or based on evidence?

j@utis

https://www.boards.ie/discussion/comment/119407721#Comment_119407721

When running continuously muscles and tendons are under tension most of the time, walking intervals brake that up. I've noticed that on myself, defo less injuries when "running" this way. I've too noticed that running on grass wearing barefoot style shoes is easier on my body too (more natural running style). Also metabolic response is greater to interval training than to steady state cardio.

Running is a big impact sport, and pounding concrete for years no end creates more wear & tear than benefits it provides. I personally know at least 4 people who were avid runners since their late teens or early twenties and now none of them run (40-50 years age bracket), because they simply can't, and of them is my sister (she has a great lung capacity (measured) and could run for hours when in her 20s, now her hips are shot).

I think running is boring. I find it more tolerable if I break it into intervals.

Run for two minutes, walk for two minutes, run for two minutes, etc.

Ceepo

https://www.boards.ie/discussion/comment/119407887#Comment_119407887

It has to be said that the risk injury are part training and could be said for the vast majority of sports, even non impact sports like swimming. Rowing etc. At one point Hip operation in gaa player's make up 75% in the Whitfield clinic.

There are probably as many who end up having knee/hip replacement that were never involved in any sports

Doing a few 5/10k a few times a week shouldn't cause too much stress to muscles or tendons if you build up to that distance gradually and allow adequate time to recover.

The causes of running injury's are multifactorial, so it's not accurate to to simply state "running isn't healthy after all"

It's also not accurate to say pounding the roads cause wear and tear, or should I say excessive wear and tear studies done on knee OA and running that backs this up.

There is no doubt that doing some of the runs on grass is a only a good thing, as is doing some part of it barefoot. There are a lot benefits from it as you mentioned.

The metabolic effects from HIT training are known, but athletes will hit a ceiling if they done also train the aerobic system. Aerobic training increases the mitochondrial density which allows for a higher ceiling. This is the basis of all endurance training from 800m to the marathon, and most cycling events including indoor sprint races.

Cill94

https://www.boards.ie/discussion/comment/119407721#Comment_119407721

All exercise comes with risk. Do anything for long enough and you will get injured. The part people forget is that the health risks of NOT doing it far outweigh that of getting a small injury from pushing too hard. Running is a great form of exercise for your cardiovascular fitness.

CaboRoig

I'm a very reluctant runner. i have to make myself get out.

I found Couch to 5k good. There's loads of apps out there. Then once you get to 5k, parkrun is a great habit to get in to. I often don't run from one Saturday to the next but I rarely miss parkrun.

Ceepo

https://www.boards.ie/discussion/comment/119427747#Comment_119427747

I wouldn't disagree with anything you are saying here.

Please see my post in relation to the OP answer to these questions.

Cill94

https://www.boards.ie/discussion/comment/119429542#Comment_119429542

Sorry think I mixed you up with j@utis. Everything you said is spot on. Injuries are highly complex and saying 'x' exercise is inherently dangerous or things like 'wear and tear' are indeed both really poorly supported ideas.

Basically just start small and build slowly, whatever the exercise is.

I often dislike running and go through short phases of doing it before becoming too bored and taking up something else where the same thing happens and so on...

But I'm not hard on myself about it - doing something is better than doing nothing and I'm happy that I'm just being active, and you should be too so don't be hard on yourself I say and don't see it as a failure if you don't learn to love running, just try to mix it up and stay active in numerous ways.

All that said the Nike Run Club app is very good and has runs where a coach will narrate your run, mainly telling you to slow down to a realistic level for you and keeps your mind on things other than thinking about how much you're disliking the run :-)