Can't Run...

Posts: 12,406
2/19/12 11:40 P

Running involves significant impact, and it can take a while for your body to adjust to this.

But intervals of running and walking are the best way of getting into running, so you are already on the right track (pun intended). I'd strongly recommend a Couch to 5K program as the best way to gradually and progressively increase the running intervals.
www.coolrunning.com/engine/2/2_3/181.shtml

www.sparkpeople.com/resource/fitness_artic
les.asp?id=598

Also, slow down your running pace. At this stage is is more important to get used to the motion of running, than worrying about your speed. Once you are running continuously comfortably, then you can work on increasing your speed.

M@L

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2/18/12 12:04 P

I started running almost 3 years ago with the Couch to 5k program, and that's how I was in the beginning! It takes some time to be able to run and breathe comfortably. Start SLOW, and if you get out of breath, go even slower. When I started, I swore I could walk faster than I ran. Over time, your breathing will improve as your body adjusts to it.

Running isn't for everyone, but if it's what you want to do, keep at it. Your body just needs time to adjust, and don't be afraid to take it very, very slowly, adding distance and speed little bits at a time.

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2/18/12 10:29 A

I can't run because of my knees (I'm 68), but I walk 2-3 miles every day. Start slowly and build up.

Posts: 771
2/18/12 8:13 A

I know exactly what you mean! I would suggest looking into the couch to 5k program- it is a very gradual program designed to build your running up to the 5k point. And yes, you probably need to slow it down.

Posts: 1,121
2/18/12 7:41 A

As others said, it takes time. Also - slow down. The way to build endurance is to keep it very slow at the beginning then work on speed once you are comfortable with distance. You may think you are already going slow but believe me - you need to slow down.

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2/17/12 11:52 P

AUTUMN_16,

This is very common. The reason, running is high impact and just like any other exercise, it takes time to develop your cardio-respiratory system to run. Most of us started just like this...walk, run, walk, run, walk, run. Slow your pace...overtime your pace will pick up.

Don't let your fear of injury prevent you from running. While your cardio-respiratory system will adapt quite rapidly, your muscles, bones and connective tissues can take a good year of consistent running to develop a solid running foundation.

Your running form is your running form. While there are standards to make you a more efficient runner (relaxed shoulders and fist and overstriding), just know your style is your style and the new theory is that by trying to run like someone else may lead to more issues.

RUN SPARK STRONG!

Coach Nancy

Posts: 1,572
2/17/12 11:34 P

It took me a while to start running regularly and I no longer run at this point in my life. I started with walking and like mentioned, I would just add in bits of jogging at a time. Even just 5-10 seconds and then go back to a walk and just go this every so often. Little by little, I could jog a little longer and eventually, I was up to a steady slow jog the whole time. Then I was able to add more speed. I very much recommend good shoes. I always bought new shoes every 6 months, but I never paid attention to how I was striking the ground and how my ankles rolled slightly inward. This resulted in sensitive knees that get sharp pains! I now have to wear a knee brace if I want to run. I don't run right now because of some neck problems, but I hope I can get back to it eventually. Running was never easy for me, so it was a VERY effective workout. I also recommend that it's mixed with strength training to help avoid injury.

Definitely don't be hard on yourself at all about the running.. it's tough! I have a very tough time outdoors because the wind makes it harder to breathe and weather isn't always good. I enjoy walking quickly and use the elliptical machine. If you want to got more into running, just remember to ease your way into it! I think no matter how fit you are, it still takes some adjusting to a new routine. Good luck!

Posts: 2,085
2/17/12 10:37 P

I experienced the same thing when I started running. It's not easy to run; if it was, everyone would do it. I found it took adjustment to get my breathing under control since it's so different than how you breathe normally. I would run for a minute or two and then walk the rest of an hour. It gets better and easier and then you can increase the time as it does.

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2/17/12 10:27 P

Running if it is not something you have done requires a lot of adjustment, to a lot of different parts of the body. It is something that you should ease into. I am a propent of learning to walk well and to develop a solid walking base before running.

60% of recreational runners will be injured by their running activity in any given year. That is huge. Most of these injuries are related to one or two things or a combination of the two. 1) poor running form, and/or 2) doing too much too soon.

So I suggested starting with a walking program this should slow add distance and speed over time. Continue until you can do 30 to 60 min of walking at a brisk pace. Then slowly add in some running. During the walking learn to walk well balanced and aligned and relaxed.

You will develop your breathing and lung capacity, your cardio and muscle bones and connective tissue during the development of the walking phase.

There are many source on Sparks and on the web that outline running form and running styles as well as detailed step by step programs.

Good running and be careful out there.

Popie

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2/17/12 10:06 P

I tried to do some running tonight. I was able to run maybe 30 seconds then my airway started to burn and my lungs started to burn and was huffing and puffing. I would go back to walking until I caught my breath then I would run another 30 seconds, same result. Why is that? Is it I am just not fit?