Helpless runner

[incantevole]

Hi All,

I have always been fairly athletic (I use that conservatively, with deference to all the super athletes on this board), but have always been a crappy runner. When I was younger I used to get shin splints and side pains after a 1/2 mile. I played some high school sports and was running 2.5-3 miles a day, but it was always an effort.

Now, post college, I would love to be able to run. I run usually 2 times a week (lift 2 times a week too) and I am still a crappy runner! I can make it through the first mile, the second is pretty tough and my best run ever was 3.2 miles (I felt dizzy afterwards), at 6.5-7mph on a treadmill. I am in awe of people that run 10K's and marathons, I know I could never do it.

Is there no hope, or do certain programs help your endurance? My goal would be to be able to run a 5K at moderate speed and get the same level of workout I do today on 2 miles. My girlfriend can run 5 miles and then go to a strength class and I have no idea how!

Thanks for any thoughts/suggestions

[orientalkid]

I used to have this prob too, but then i reckon it must be physcological, so i started to count my breath as i run to get my min away frm the running. For eg i would try to link my breathing to my steps, and i try to run more steps per breath as the days goes by, IMO it is a great way to improve ur breathing capabilities during running.

[hoplite]

I too am a crappy runner. Hell, the .25 mile killed me. I did it at a 2.25 time. I switched to the treadmill with my head phones on. I've just started but I increased my speed and time ran the times I've run on the tread mill.

I am hoping to run 30 minutes non stop. Then I hope to start increasing my speed.

Hoplite.

[cujo-1]

Originally Posted by incantevole

Hi All,

I have always been fairly athletic (I use that conservatively, with deference to all the super athletes on this board), but have always been a crappy runner. When I was younger I used to get shin splints and side pains after a 1/2 mile. I played some high school sports and was running 2.5-3 miles a day, but it was always an effort.

Now, post college, I would love to be able to run. I run usually 2 times a week (lift 2 times a week too) and I am still a crappy runner! I can make it through the first mile, the second is pretty tough and my best run ever was 3.2 miles (I felt dizzy afterwards), at 6.5-7mph on a treadmill. I am in awe of people that run 10K's and marathons, I know I could never do it.

Is there no hope, or do certain programs help your endurance? My goal would be to be able to run a 5K at moderate speed and get the same level of workout I do today on 2 miles. My girlfriend can run 5 miles and then go to a strength class and I have no idea how!

Thanks for any thoughts/suggestions

some stats. how heavy and tall are you?

[Runner Guy]

The first thing you need to do is get off the treadmill. Treadmills are horrible. They're boring and hot and I find it more difficult to run at a given pace on the treadmill than outside on the roads, track, or trails.

So get outside. Start with 10 minutes easy. Run from your house 5 minutes in one direction then turn around and come back. No problem. Better yet, find some dirt trails. Running in nature makes it more interesting and the time flies.

The next thing you're probably doing wrong is running too hard. Running isn't the type of sport where you improve by going as hard as you can each time. If I were training a beginning runner such as yourself I wouldn't have them run hard for the first 3 or 4 months.

Run comfortably. That means find a friend and run at a pace where you can still hold a conversation. If you can't talk and run, you're going too hard. The majority of elite runners' daily pace is easy, and yours should be too. Finish your runs pleasantly tired, like you could have kept going if you wanted to, but you're stopping because you reached your goal for that day. No need to push it yet.

Start with 10 or 15 minutes easy. EASY is the key. Slowly increase the distance of your runs, but not the pace. Increase the frequency as well - you should run more than twice per week. I've run 11 times in one week before (some were double days). As long as you're running easy and comfortable it will be manageable.

Once you reach a point where you can comfortably run 30 minutes per day 4 or 5 times per week, with no pain in your shins or any where else, and the daily runs are not a struggle but are easy, only then should you think about incorporating some faster training runs.

[homeydogg]

Get outside and run where other people run.

A park, high school track, a walking trail, etc.
The unspoken camaraderie between people involved in the same endeavor will help you find your stride and your wind.

Cute girls in sports bras help even more.