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ANGELIKA111 SparkPoints: (72)
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Posts: 24
5/14/13 8:02 A

Thanks for sharing information regarding running and jogging which is a big issues now a days because of unhealthy eating and hectic work routines.

LOVEMOUSE82 SparkPoints: (3,788)
Fitness Minutes: (2,976)
Posts: 349
5/11/13 7:53 P

Lots of people confuse running or jogging with sprinting. It would be incredibly hard to sprint an entire 5k, but if you are new to running, you may have never understood how to run without sprinting. Try this...

Stand still and just run in place for a minute. (Or 30 seconds). Focus on not lifting your feet too much off the ground, and hitting your foot evenly each time. You should NOT be should be a soft tap, tap, tap. Try to focus on slowing down this way before you move on to actually really running. See if it helps.

Also, when I begin a 5k, I always remember two things....1- I should be able to breathe through my nose. If you are huffing and puffing, you are going tooooo fast. 2- it should feel way too easy (like I will usually have the temptation to go faster). Maybe it is easy at first but by the end of the 3.1 miles, it certainly feels different from how it did at the beginning.

Another tip is to shorten your stride. Maybe this is just me, but I often find that when I am getting tired, it is feels easier to take smaller running steps, even if I compensate by going just a bit faster, for some reason it still FEELS easier to shorten your stride and go faster than to take long, bounding running steps which will tire you out much more. But in your situation you might also try shortening your stride without going faster at first.

5/10/13 6:50 P

thanks for all the advice. I figured it was me running to fast. These last few days of the program I've gone with others and I feel like I need to keep up with them. I am not big on working out with others as I tend to walk and run slower than others. I like to go my own pace and hate slowing others down.
I started the program in hopes of being able to get passed this plateau and also because I've always wanted to be able to run.
Thanks for the advice.

NANLEYKW SparkPoints: (76,244)
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Posts: 867
5/10/13 3:43 P

Yep, like others said, you need to slow down. You should be able to carry on a conversation while you run (though not really as easily as if you were sitting on the sofa). Once you slow down to a more manageable pace, I think you'll find that you can keep at it much longer.

OBIESMOM2 SparkPoints: (252,346)
Fitness Minutes: (126,640)
Posts: 14,923
5/10/13 10:25 A

I had this problem too. Really tough to pace myself. Music helps. When I first started running, I listened to a LOT of Bob Dylan music!

find some slower paced music that you like and see if that helps. If you have access to a treadmill, set the pace slow and 'don't touch that dial!'

you'll be pleasantly surprised at your progress
emoticon emoticon emoticon

Edited by: OBIESMOM2 at: 5/10/2013 (10:25)
LEC358 SparkPoints: (11,135)
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Posts: 2,744
5/10/13 8:36 A

I have a similar issue. I start off too fast because I like the pace that I'm eating up sidewalk but I'm tired much sooner than I want to be. This is where discipline becomes big in running. You need to remember that not only do you want to start well, you want to finish well, too. I force myself to slow down by running with music that has a slower tempo so I match my pace to the tempo. There are apps out there that will manipulate the music you listen to in order to match your goal pace...can't remember the name though.

DUNNAL SparkPoints: (15,340)
Fitness Minutes: (32,413)
Posts: 53
5/10/13 8:27 A

Just like others, I'm going to say to you slow down. I'm currently on week 7 of a couch to 5K plan. I "run" at 5 mph on a tread mill and that is the pace that alot of people walk at. At this point, I can't go any faster, but that is O.K. I'm actually thinking that when I finish, I may start again and do it faster this time to build up a faster time.

SPOORK Posts: 1,193
5/10/13 8:15 A

Slow down. If you slow down and run at a comfortable pace you'll be able to go futher and longer.

5/10/13 7:00 A

You'll be able to run longer if you run slower. You'll also get better the more you run. Don't worry if you have to repeat weeks in the program!

REGINA_PHALANGE SparkPoints: (17,659)
Fitness Minutes: (5,689)
Posts: 681
5/10/13 6:37 A

There's no "sooner than you're supposed to" in running. Walk as much as you need to, and then run at a comfortable, relaxed pace. It's ok if you can't make it as many minutes running as the plan says, you will build up to it. But when you are running, make sure you're not running too hard or too fast, or you will get discouraged and possibly injure yourself.

MOTIVATED@LAST Posts: 15,457
5/9/13 11:20 P

Totally agree with slowing down. At this stage it is more important to get used to the motion of running, rather than worrying about the speed. Once you are running continuously comfortably, then you can work on your speed.

Initially, you should be aiming at a running speed that is not all that much faster than a brisk walking pace.


ZORBS13 SparkPoints: (199,987)
Fitness Minutes: (195,365)
Posts: 15,864
5/9/13 11:02 P

You hit the nail on the head: slow down.

As for how? you just do it.

5/9/13 10:48 P

I've started the couch to 5k in hopes of changing my workout routine but it makes me feel really out of shape. I can barely run without being out of breathe so i tend to stop sooner than I'm supposed to. I tend to run/jog hard and fast. Do any of you have any ideas or tips for slowing down and being able to jog longer? I'm just needing some running tips.
Any advice is appreciated.

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