Fitness Minutes: (83,883)
3,412 4/1/13 10:38 P
If you have music with a great tempo that you love you will go for a long time!
Fitness Minutes: (38,352)
3,991 4/1/13 10:16 P
Great job Lexa!!!
JCWIAKALA - I ran and raced for decades. And I actually did a 33 mile (yes, 33 miles) training run. I was training to run a 50 miler. But I'd always had injuries from running so of course 33 miles really wasn't a good idea. The training program I was on to run 50 miles had us running 20 minutes and then walking 5 minutes, over and over until we got to 33 miles.
Maybe before adding time to your 10 minutes of running, you might try walking 5 minutes after the 10 minute run, then try another 10 minute run after the 5 minute walk. You do want to avoid getting injured and if you need to piece together your running with walking in between, that is so much better than injuring yourself.
Thank you soon much for posting this because I'm at the exact same point. Actually I tried the 20 minutes, and ran 15 before stopping. I hurt my hip, so I took a week off and started the week over again. Twice. Part of it is physical and part is mental. Please, bring on the suggestions!
I AM going very slow. I have tried. I agree that adding time after the 10 minute mark is easier than adding time to, say, three minutes. But man that 20 minutes is HARD.
Thank you all so much! I did it!! I ran 20 minutes non-stop at a pace of 11:44 per mile. I ran about 1.70 miles. I'm going to work up to 30 minutes straight and then work on pace. You all are a great help in my journey!
Fitness Minutes: (17,689)
366 4/1/13 9:49 P
I don't know if slowing down the pace is a good idea. I am not running currently, but I had been a runner for about 2 years and I noticed that if I slowed my pace, I found myself feeling like I was taking longer, thus causing myself frustration because I wanted to make more progress. Keep at the same pace, keep the momentum, just tell yourself before you run: "I'm not going to stop", "I choose what I can make my body do", "I am capable of this", and most importantly, "I will feel SO GOOD when I finish!". Keep the positive self talk, think of things to say to yourself before the run that you know will help you. Also, listening to music always helped me as well.
Fitness Minutes: (38,352)
3,991 4/1/13 9:43 P
It really is all about pacing Lexa. Start and maintain a pace slow enough that you KNOW you can keep it up for 20 minutes. You CAN do it, as long as you run a pace slow enough for the entire 20 minutes.
How do you "know" you can't do it if you've "never" done it?
Here's a surprise for you - once you get past 5-10 minutes, running further is MUCH easier. It's hard to add 2 mins to 3 already. But it's easy to add 15 to an existing 10.
The first 10 minutes of learning to run are the hardest and it's actually WAY easier after that. That's why there's such a jump there.
You CAN do this. You just think you can't because of prior experience, but prior experience is in the tougher earlier few minutes.
You have to think to yourself - if it was that hard, wouldn't the program get lots of complaints? It's built this way for a reason. It's NOT as hard as you think.
And hey, if you do feel at 10 mins like you really can't keep going, then just keep trying. You don't necessarily have to get it all the way on the first try.
Fitness Minutes: (4,491)
555 4/1/13 6:58 P
Positive self talk can do wonders.... Telling yourself "this isn't really that hard", "I'm feeling strong" or "I could do this for hours" can keep your brain from giving up before your body does.
Actually picturing yourself on a race day. As you're running picture the finish line just up ahead. Keep the steady pace just picture the finish line getting closer and closer.
When you start getting close to the time you might mentally quit, tell yourself "just one more minute, I can do one more minute."
Fitness Minutes: (102,240)
13,141 4/1/13 4:52 P
I dropped out of C25K at that 20 minute run too!
The first time I ran 5K continuously, I ran with people who showed me how to slow down...waaaaay down, and kept me company so I was distracted.
It is hard to distract yourself when running outside by yourself, or on the treadmill.
Find some friends to help you along the way.
Fitness Minutes: (210,485)
20,734 4/1/13 2:59 P
You'll never know what you can or can't do if you don't try. Don't be afraid. I think you'll be pleasantly surprized what your body CAN do if you give it a chance !
What to do ? Pace yourself. Don't try to run so fast that you are getting breathless into the run. take things slowly. you're not trying to break any records. See how far you can go. If you make it to 15 minutes and need to stop and walk. that's okay !! You can repeat weeks. there's nothing wrong with that.
Try not to look at your watch to see how much time you have left. just run as far as you can.
Today my c25k program has me running 20 minutes straight. I've never done this before in my life. EVER. I know that 10 minutes or less into the run I am going to be dreading the rest. My mind will tell me to stop, it will say "I can't breathe", or pretty much anything to get me to just stop running. What things do you do to get past these blocks?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.