Question for all you runners

Stephanie0523

Stephanie0523

Cathlete
So I'm in the process of begging my DH to move our treadmill from the garage into our bonus room so we can actually use it. I'd love to start running. I love interval training and step aerobics, but sometimes I want to do a mindless cardio that you don't have to worry about the steps/routine but still get all the benefits of upping the heart rate. That said, I've always had trouble regulating my breathing. I can go at a good clip on the eliptical trainer, can jump rope for long periods of time, but never been able to jog/run for more than a few minutes without getting totally winded -- even when I was in tip-top shape. So, do any of you runners out there have any advice for me?

Also, do you have any advice on how to convince my husband to lug the treadmill up a flight of stairs for me? (this may be the hardest part of the equation)
 
SLOW DOWN!!! :) If you get super-winded while running, you're trying to run too fast. I know all about this because I HATED running for years - LOATHED IT - because I could.not.breathe and felt like throwing up when I ran. Then I figured out that if I slowed down, it was actually quite enjoyable. Start slow - very slow - and as you log more miles, the pace you can comfortably maintain will naturally increase. :D

As for moving the treadmill upstairs... well, it all depends. How much does it weigh? My treadmill weighs about 300 lbs and somehow DH and my FIL managed to move it DOWNstairs into our basement. They had to disassemble it, and it was still not easy. You may have to get some help - does your DH have any strong friends? ;)
 
Yes - he has it the hardest - treadmills are heavy suckers!

Several years ago, I couldn't (wouldn't??) even walk to the end of my driveway to get the mail. I was afraid of exercise - especially running! My mother bought me a gym membership and I went. Seeing the fit people running beside me was the best example of social facilitation I can think of - in other words, it made ME run, because I knew they were watching. So, that was my motivation...

Now, I can tell you, and please trust me when I say, once you are past the first few minutes - or about half a mile - you can go on and on. Someone once told me that and I NEVER would have believed it until I tried it. Once you get past the initial half mile roughly, you should be smooth sailing from there. Little bits at a time though. Push for at least a half mile - and more if you can. Soon you will be running for 30 minutes straight or more! Control your breathing as well. You already have a lot of endurance from everything else you do - so I know you can do it!!! Go for it. Let us know how it works out!

Clarissa
 
Stephanie,

I was exactly the same way. I started running in October because I decided to enter a 5K and 10K. I always had problems with the breathing aspect. What has helped me is to do run/walk intervals. So I run for a minute and a half and walk for a minute. I don't get winded and I'm pretty happy that I can run continuously for a minute and a half. Eventually I hope to increase my running time and decrease the walk time. I'm sure your treadmill has a timer that you can set for the run/walk intervals. If not, you can check out www.gymboss.com. They have a nifty little timer for $20 that allows you to set two times.
 
I agree with Evily to start sloooooooooow. Slower than you think you possibly could. Not much faster than a fast walking pace. I'd say basically walk as fast as you can until you hit that point where you can't walk any faster, and then start slow jogging. Keep that pace. And I also agree with the walk/run idea. That's how I started, only I never timed myself. I would just run as far as I could, then walk to get my wind back, then run again. Eventually, I was running the whole time.

We're here for you!
 
i agree with emily and shellers. you really do need to start slowly. you might want to check out www.runinjuryfree.com it's jeff galloway's website and he is a big proponent of walk breaks.

as for how to actually start, i've been running since i was in jr. high (my mom is a runner) so i really don't remember how i got started. i do know that you really shouldn't try to do too much in the beginning or you can get shin splints, plantar fascitis, and all sorts of not fun things.

as shel said, we're here for ya! you could also join us on the cheetah forum in the check-ins. promise we don't bite!
 
Another agreement w/Shelly and Emily .. once you make it past the first 5 minutes .. you will get your wind and feel good and run further than you ever thought! I still dread those horrible first 5 minutes!!

also .. IA start slowly .. do walk run intervals and slowly work up the time on the running .. you will get there ...

another thing to keep in mind is your form .. you can run longer if you stand up straight .. slightly tuck your hips and look forward not down ... I used to run as if my lower body was following my upper body .. until I started training for races .. somoene corrected me on my form and it made a big difference for me (at least)!!

as far as the DH moving the treadmill .. HA ..good luck on that!! :D hhhmmmm maybe a "bribe" .. LOL!!}(
 
laura, check out chi running. they talk about posture and, to myy surprise, it's not standing straight. it's a great book with great info.
 
I had been working out consistently for a few years and considered myself in pretty darned good shape when I started running. Nevertheless it was a hard road. It took time and patience to build up speed and the endurance. I started out on the TM jogging very slow as others have suggested and was doing so in a run/walk format where I would only jog for a minute or 2 before walking again. I slowly built up my endurance a little so I could jog slowly for longer and longer periods of time. Then I started upping the speed by literally only .1 on the TM. It will definately improve over time. You just have to be slow and consistent. Then if you want to take it outside you may feel like you are starting all over again-MUCH TOUGHER on the road! But again...build it up the same way.

One more thing to remember is that as your endurance to run a certain distance builds that will help you build up your speed as well and vice versa. I trained for and ran my first HM in the latter part of 2007. It was a slow go but I did it! I really concentrated on my endurance to go the distance and kept my pace SLOW. After I completed my HM I started working on speed again and was amazed at how much faster I could run even though I had neglected speed work for a few months! They really do feed off of one another!!!

I remember being in your shoes very well as I've only been running for maybe 2 years now!

Best of luck to you!:)
 
I ran for about 10 or 12 years before my knees told me to quit. :) Starting out slowly is good advice. Jut think about how you warm up during a step workout - the warmup is much slower than the main workout, so that your body has a chance to get all its systems revved up.

When I used to run, I'd just hit the road and start going. I remember that yes, during the first few minutes, it was hard to regulate my breathing and get into a steady pace. But once my body got warmed up, and my heart and lungs realized I wasn't going to quit, my body settled into a steady state.
 
Thanks guys. This is great! I plan on putting all of your advice to good use if my DH will help me move the treadmill. If not, we'll just all go to the track on the weekends. Oliver wants to learn how to run (he's 6 and clumsy like me), so maybe this will become a family thing. I'd love to work my way up (eventually) to be able to run a 5K with DH. I like the idea of running until I get winded and then walking, etc. I also like the idea of running slow (the slower the better in my book!). And Shannon, that makes sense that your heart and lungs have to get used to the new pace. I never thought of it like that.

Thanks guys!! I knew I could count on you!
 
I haven't read any other responses, but I had the same problem. I eventually found that I was focusing TOO MUCH on the breathing. When I just ran and didn't think about it, I was totally fine. I found my rhythym and my "groove"!!

I think that having really good music really helped me to do this.

Good luck! Running is awesome!!
Jenn
 
Jenn - I'm the exact opposite with the breathing thing. If I DON'T concentrate on my breathing and pace, then I get all off-pace. I actually count while I run and regulate my breathing to my counting and my pace. It sounds confusing but now I just do it as a matter of course and don't even really realize it.
 
I had this problem every time I decided I should start running. I tried to be a runner off and on for about 6 years. Then I found the Couch to 5K program on Coolrunning.com last January and I've been running ever since. It's a walk/run program that gets you to a 5K in about 9 weeks. IT WORKED!! Now I feel I'm actually a runner and am training for my first half marathon in March.

Another thing that I found helped is music. My breathing doesn't stay regulated just watching tv.

And to echo what the others said *slow down*. HAVE FUN!
 
To echo almost everyone -- start easy. Run at a speed where you can comfortably say a couple of words, not speak complete sentences or anything, but talk. Tim Galloway has written some books on the run/walk method and many people have found that a very helpful way to build into longer run sessions. You could start with running 3-5 minutes and walking 1 minute and keep repeating these intervals until you reach 30 minutes or so. Then lengthen the run intervals into 5-7 minutes with 1 minute of walking. Increase your run time/distance gradually. The runners's rule of thumb is no more than a 10% increase per week in total distance. It would be worthwhile to work up to where you are running 9 minutes and walking 1 minute. From there, it is just a matter of how your body feels.

You may want to check out a book called Chi Running. There is a LOT on proper form. Many people have knee problems because they run heel/toe and their foot strike is too far forward which increase load to the knee. You actually want to lean forward a bit and use your core to propel yourself. (I'm simplifing -- check out the book for more info.)

With a treadmill, always set it to 1-1.5% grade to simulate outside conditions. The 0% grade on a treadmill is harder on your knees because it isn't like running on flats outside.

Another source for more advanced treadmill workouts if you don't want to create your own intervals is Spinervals.com.

I never ran until I started with Cathe and her step aerobics got me in good enough shape where one day I ran 3.5 miles on a treadmill. This inspired me to train for and start running marathons. My PR is 3:56. I've run six so far, and I'm hoping to get things to a point where I can run a seventh this fall.

I've having some health and personal issues right now, so I'm not actively in training for anything, but I am still running -- I've worked back up to 20 miles/week and I hope to get myself back into a steady maintanence schedule of about 25-30/week until I pick things up for the next marathon. It is all about taking it slow and easy. The endurance will come.

Running is awesome,but it isn't as fun as a Cathe workout!

Hope this helps!
Zoelda
 
Stephanie, thanks for asking this question. Everyone else, thanks for answering! :p

Last week we had some really lovely weather and I was outside doing just a very casual walk with a few running intervals thrown in to keep my HR up. It felt so good to run that I began seriously considering adding running to my repertoire.

So, all this advice is helping me too and I greatly appreciate it!
 
Hi Stephanie,

I second the suggestion for starting with run/walk. This is how I started off, and it really works! No matter how fit you are from other cardio work, running just demands a different type of fitness, and you just need to let your body adjust to these new demands. After a while, your lungs and heart understand what's being asked of them, and you'd be surprised how quickly you develop running-specific stamina. During my off-season, I try to run at least once a week so I don't lose that stamina--I find that I tend to lose that quickly when I go too long without running regularly :(. (That could be just me, though)

I also recommend running on a trail if you can. Even after 4 years of running, I still have a tough time running for a long time on a treadmill. I find that I get winded more easily on a treadmill, whereas on a trail, I'm able to go 4-5 miles without stopping to walk. I think it's because it's easier to adjust your pace as needed (remember to listen to your body--it doesn't lie :)).

Good luck! And get ready to get addicted *hee*.

Jennifer
 
zoelda-that's funny you mention chi running. i mentioned it above as well! in fact, it's sitting by my bed right now!

oh, i am not trying to be snotty, but it's jeff galloway, not tim. i only say that because he lives here and i have had the pleasure of spending time with him and talking about his programs. he's a great guy!!!
 
Lorie: I'm so jealous that you live near Jeff Galloway and can pick his brain about running! I love his book and his philosophy :).

Jennifer
 
he is a very, very nice man who will help anyone with their running. he runs training groups all around atlanta to train for certain races. great guy, great philosophy.
 
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