And I never have been able to...long distances at least. If there's one thing I'd like to be able to do, it's run a 10k, but I have no idea how to start. How do you go from being able to run a quarter mile before running out of breath, to running that long of a distance? It's something I want to work towards, and just wondering if anyone else here has kind of gone through the same process. Thanks in advance.

3/2/2007 11:23:54 AM

Pick a time every day to run. Set goals and increase them slowly. It may take a couple months. Just push yourself every day. I mean really sprint until you think you're about to die.

If you're really out of shape, biking might be an easier place to start, but I don't get as much out of biking.

3/2/2007 11:29:32 AM

run. a lot.

3/2/2007 11:30:16 AM

Find a slow pace that will allow you to run a couple miles...then keep increasing the distance.

3/2/2007 11:32:17 AM

Oh, and the first week you should be sore as hell. If not then you're not working hard enough. After that it'll get slightly easier, and eventually you'll really start to enjoy the way it makes you feel. This weather is the perfect time to start.

^Yea, I like to sprint just before I'm done, to push it that extra little bit, but that's just me. Make sure you walk a ways after you finish to cool down.

[Edited on March 2, 2007 at 11:35 AM. Reason : .]

3/2/2007 11:33:43 AM

one way to help improve your endurance is to focus on running for a certain amount of time, not necessarily distance. as you improve your fitness, your comfortable pace should improve as well, but gradually each week try to run for another 3-5 minutes until you're able to run continuously without walking for at least half an hour. at that point you might consider seeing how far you're actually running during that half hour, and then work on improving that as well.

3/2/2007 11:40:45 AM

I'd say there's some pretty solid advice in this thread so far.

I can't believe no one mentioned it yet, but stretching exercises will help you a lot. Warm up for 2-3 minutes (jog slowly/ walk quickly) and stretch for a few minutes. After your runs do at least 5 minutes of stretching, up to 20 if you have time. Be sure you stretch properly. By that I mean, stretch just enough that you just begin to feel the annoying ache but don't push it beyond that. The annoying ache is the slight pain/discomfort you feel when you stretch a muscle farther than it wants to go. Believe it or not, thats the technical term I found in a fitness book I own. Hold the stretch at the annoying ache for at least 30 seconds. Anything less than 30 isn't going to do you any good. Don't neglect improving your flexibility, especially as you begin. Its easy for a beginner to mistake stiff muscles for tired muscles.

You should also check out http://www.newrunner.com

and this article:
http://www.newrunner.com/article/0,7120,s6-238-261--9397-0,00.html

3/2/2007 12:37:43 PM

I've never been so pathetic as to not be able to run more than a quarter mile, but I also have found myself at times needing room for improvement. The very best advice, which has been offered already, is to aim for time and not for distances. I know we like to measure things in terms of distances so it's not as fun as it may seem. The best thing you can do is get a watch and send yourself outside going in one direction for fifteen minutes. At fifteen minutes, turn around and go back.

And, as has been said before, just do it a lot. There's a lot of opportunity for rapid improvement if you commit yourself to being active 3-4 times a week.

Test yourself.

3/2/2007 12:42:56 PM

Quote :

"Yea, I like to sprint just before I'm done, to push it that extra little bit, but that's just me."

Yep. I want to be out of breath completely before I'm done for the day. I'd feel like I underacheived if I knew I could go more.

3/2/2007 12:44:17 PM

i hate running just to run

3/2/2007 12:50:59 PM

I can't run either.

Damn you chronic plantar fasciitis

[Edited on March 2, 2007 at 1:00 PM. Reason : b]

3/2/2007 1:00:29 PM

I wish I enjoyed running

3/2/2007 1:05:46 PM

set goals each time you run, and run at least once a day

3/2/2007 1:07:32 PM

Quote :

"plantar fasciitis"

oooo, i had an episode with that
that shit hurts

3/2/2007 1:12:50 PM

I've had the exact same questions for a long time, and this information seems very useful, but I still have a question about frequency. Here it has been stated to "run a lot" or "3-4 times per week." Other places I have heard that when you're starting out to go for the first 7 days straight, otherwise beginners get very sore and easily discouraged. Also, while you're working toward 30 minutes of straight running, is it bad practice to do two shorter periods during the day? If I were to run say, 15 min in the morning, 15 at night, would that allow my muscles to repair themselves adequately?

If I really push myself I can probably make it about 1.5 miles without stopping, but when I run I usually get intense side pains/cramps that force me to stop. I've been told to make sure I'm only breathing through my nose and to put pressure on the area and run through it. Usually it will subside for a while, but return a few minutes later and be so painful I simply cannot run anymore. Any suggestions??

[rant]{^7 I just want to say, I think it was pretty damn rude of you to say that a person's current running ability is pathetic, especially when the entire point of this thread is their knowledge of the fact & them wanting to change it! }[/rant]

[Edited on March 2, 2007 at 1:17 PM. Reason : ]

3/2/2007 1:16:48 PM

my biggest problem with running is that I get bored very easily.

3/2/2007 1:19:25 PM

^^^I walk around so so much living here in NYC that my feet can't take the added stress of running for exercise. It hurts if I walk too much under any circumstances.

I had it really bad last winter, and the Dr. wanted me to go to physical therapy like 16 times, but I quit going after one visit. It was like a $40 co-pay per trip and there was no way i was gonna dish out that $$$. Plus, everything they had me do was stuff I could do myself except for the electroshock

And getting a dog didn't help either

Hell, right now I've got a pinched nerve or some shit in the heel of my right foot. Whenever I bend over it shoots pain all over my heel

[Edited on March 2, 2007 at 1:28 PM. Reason : k]

3/2/2007 1:27:13 PM

I've read that to get real cardiovascular benefits you need to keep your heart rate up for 20 minutes or longer. With that in mind, you might find that some other form of cardio such as biking or elliptical machine might be better suited to getting your heart in shape since you can't run for 20 minutes straight right now. You should still run as much as possible to try to build the required muscle though.

3/2/2007 1:33:15 PM

Thanks for the tips. I hadn't really considered running for a certain time rather than aiming for a distance, but it may make it a little more doable. I may just start out trying to see how I can do for 20 minutes or so, and go from there.

3/2/2007 1:37:12 PM

I'm having the exact same issue - with any kind of cardio, really. It's not the sore legs that get me - I walk up & down stairs all day so am pretty toned for a pathetic slob. But my heart rate is crazy high after about 5 - 10 minutes of cardio, even relatively low intensity - like 165-170 (and I'm 34 so that is really high). Is this something to be concerned about? I am moderately overweight now but had the jumping heart rate even when I was thin. Thanks!

3/2/2007 1:41:08 PM

you can try doing some version of HIIT training. sprint for a minute or until you completely give out, and then slow down to a walk for a minute or two. then sprint for another minute until you can't go anymore, and walk another two minutes. keep repeating this cycle for 30 minutes. your heart rate will stay elevated the entire time, and eventually you'll get to the point that you can sprint faster and for longer. hopefully within a few months you'll be able to alternate between sprinting and jogging instead of sprinting and walking.

[Edited on March 2, 2007 at 1:43 PM. Reason : ^being thin doesn't mean you have cardiovascular fitness]

3/2/2007 1:43:01 PM

^^ Yeah, I've never been very athletic or in shape, especially cardiovascular-wise, and I'm not overweight, but when I get moving my heart rate spikes and stays up. I did a fitness assessment, and I was average on about everything, but then I did stair stepping for 2 minutes and my heart rate was like 180, the assessment girl kept making me take my rate over again She couldnt believe it was that high.

3/2/2007 1:54:28 PM

HIIT is worthless advice for someone who is not in shape, and it won't get them in shape.

3/2/2007 2:18:09 PM

Quote :

"^^^I walk around so so much living here in NYC that my feet can't take the added stress of running for exercise. It hurts if I walk too much under any circumstances. I had it really bad last winter, and the Dr. wanted me to go to physical therapy like 16 times, but I quit going after one visit. It was like a $40 co-pay per trip and there was no way i was gonna dish out that $$$. Plus, everything they had me do was stuff I could do myself except for the electroshock And getting a dog didn't help either Hell, right now I've got a pinched nerve or some shit in the heel of my right foot. Whenever I bend over it shoots pain all over my heel"

Have you not tried orthotics??

3/2/2007 2:52:57 PM

For those of you who have never run any distance before (aka less than 5-10miles in one stretch) you need to do two things.

1) Go to a REAL running shoe store and get properly fitted and analysed.

2) Buy a damn heart rate monitor. Wear it, keep your heart rate under like 165-170.

Other optional things are getting a trainer to look at your stride/gate and see if you are running with good form, run with someone who can go long distances to help you, don't run with Music, don't use treadmills.

I mean, I'm in TERRIBLE shape right now, probably the worst in the last 6 or 7 years, and I up and ran like 4.5 miles, biked another 10 and then bonked on the rowing machine for another 5 to finish up.

But seriously, having a heart rate monitor for a few months was AMAZING when I started out. Now I know when I'm pushing too hard just because I can recognize it, but I was constantly over-exerting before I got the monitor.

3/2/2007 8:47:27 PM

Yeah, if you are out of tune with your body you should look into a heart monitor.

Quote :

"I mean, I'm in TERRIBLE shape right now, probably the worst in the last 6 or 7 years, and I up and ran like 4.5 miles, biked another 10 and then bonked on the rowing machine for another 5 to finish up."

........ how many marathons were you running 6 or 7 years ago?

3/2/2007 8:48:54 PM

What's wrong with over-exerting? This is the first time I've heard of this and I'm exercising on a regular basis. I generally push myself to keep my heartrate up but I didn't know there was such a thing as too high.

Please explain?

3/2/2007 8:52:01 PM

Great advice Noen. I don't think I have a great pair of running shoes, so I think it will be worth the investment if I'm really serious about this.

Also, where can I find a good heart rate monitor/running shoes around Raleigh?

[Edited on March 2, 2007 at 9:07 PM. Reason : ]

3/2/2007 8:52:54 PM

start smoking?

3/2/2007 8:53:42 PM

I think we all know the best way to "push it to the limit" is by not over-exerting.
How exactly do muscles grow again?

3/2/2007 9:09:36 PM

Doing cardio? Is there such a thing as having a heart rate that's too fast? I mean keeling on the floor and passing out is obviously too much, but sweating and running out of breath, is that?

Sorry, clearly I'm a noob to this but I don't hesitate to ask questions.

3/2/2007 9:12:00 PM

Too fast that your body shuts down, maybe. I imagine it's pretty damn difficult to physiologically get to that point by mere routine cardiovascular exercise. I'm a big subscriber to the idea that if you physically push yourself to a point your mentality doesn't want to go to you're doing something right.

3/2/2007 9:15:05 PM

k. I was jsut confused because Neon said this;

Quote :

"But seriously, having a heart rate monitor for a few months was AMAZING when I started out. Now I know when I'm pushing too hard just because I can recognize it, but I was constantly over-exerting before I got the monitor."

I didn't think you could push too hard unless you're passed out on the floor so I was jsut checking.

3/2/2007 9:17:40 PM

If you want to stay fat forever like Noen seems to, then yeah, get a heart monitor and stop what you're doing once you reach that critical fat-burning phase.

3/2/2007 9:20:15 PM

^6 or 7 years ago I was running ~50 miles a week.

Last April I did the Nashville Country Music Marathon, I've done the VA Beach RockNRoll Half, Several 10k's and 5k's and triathlons.

Kiwi: If you push past your fat burning (aka cardio) zone, your body cant maintain the balance of oxygen production and glucose/fat burning to power your muscles. It turns to using lactic acid and starts eating the muscle itself for energy.

If you run within your zone (which you should figure out on your own by doing the whole resting heart rate, max O2 calculation et al) you will be able to improve MUCH faster, run considerably longer, you will recover more quickly, and lost the pesky weight more quickly.

3/2/2007 9:32:03 PM

Quote :

"Too fast that your body shuts down, maybe. I imagine it's pretty damn difficult to physiologically get to that point by mere routine cardiovascular exercise. I'm a big subscriber to the idea that if you physically push yourself to a point your mentality doesn't want to go to you're doing something right."

Once again, fucking retarded. I was running at 190-220bpm heart rate before having the monitor. I dropped to 165 during my runs, and my speed and distance increased considerably over time.

You go over the cardio zone, you just kill your body. You don't burn fat and you don't build muscle at nearly the same efficiency.


Now I still RACE at 180-200bpm for anything 1/2 marathon and under, but even then I need several days afterward to recover.

[Edited on March 2, 2007 at 9:36 PM. Reason : .]

3/2/2007 9:34:56 PM

How do you know where your "zone" is? And how much are heart monitors? Why hasn't my personal trainer said anything about this??

3/2/2007 9:37:12 PM

220 - your age - resting heart rate = answer


(answer * 0.6) + resting heart rate = low end


(answer * 0.9) + resting heart rate = high end


The low end and the high end is the interval of your "zone". You want to be above the low end to get cardiovascular benefits and below the high end to make sure you aren't overexerting yourself.

You aren't going to get the results you are looking for if you "overtrain". Unless the results you are going for are "injured".

Cardio should be done 3-5 times a week for 20-60 minutes.

You arent training to become an Olympic athlete, you are training to become healthier and more physically appealing. You want to put less strain on your body and heart but increase the time & distance of the exercise.

3/2/2007 9:42:39 PM

No point arguing with No-it-all-en.

[Edited on March 2, 2007 at 10:29 PM. Reason : .]

3/2/2007 10:23:02 PM

^why not? it's not like anything else you said in this thread was correct, so why are you going to start bitching about someone that knows what he is talking about?

3/2/2007 10:57:31 PM

idk if this has been addressed, but if u get cramps just stretch a lot, i had this problem in hs when i tried out for cross country, also, dont eat/drink within like 2-3 hours of runnin, lots of things can cause cramps though

3/2/2007 10:59:29 PM

^^ whatever, meathead. all you want to do is find the biological shortcut to not having to run for long period of time. the only people I've witnessed undergoing HIIT are actual track athletes and people with muscle masses so strong that they can't survive a long run. which are you?

3/2/2007 11:13:36 PM

What HRM do you serious exercise types recommend? I have a buddy who says the Polar F11 is a really good one for price/features.

Suggestions?

3/2/2007 11:24:13 PM

THERE IS NO SHORTCUT, YOU PEOPLE
GET OFF YOUR FAT ASS AND GET ON THE TREADMILL
TIME IS YOUR ULTIMATE METRIC
MAXIMIZE IT

3/2/2007 11:28:14 PM

Ok fucktard, are you ignorant of ALL things or just fitness-related topics?

[Edited on March 2, 2007 at 11:31 PM. Reason : .]

3/2/2007 11:30:57 PM

Haha, I love it when meatheads (read: fat people who think lifting weights is the answer, because IT'S EASY) come in here and try to school other people about cardiovascular health. Guess what fatties: when it comes to sink or swim, your fat asses will be sinking.

[Edited on March 2, 2007 at 11:34 PM. Reason : .]

3/2/2007 11:33:01 PM

I hope you see this post, I know it's late in the thread now, but PLEASE don't run every day... give it a break like every OTHER day until you get really good. Running is an impact 'sport' and you can really hurt yourself with slower-noticed injuries if you're not careful. Stretching is crucial, and giving your bones and muscles a break is important, too. If you're REALLY into getting fit for running-- run one day and go do leg press/squats the next (and repeat).


Good running shoes, soft running surface (dirt/grass rather than asphalt/concrete if you can help it) and just do it to it.

----

also: upper body strength is important, too-- as your arms act as a counterbalance when you run.

[Edited on March 2, 2007 at 11:57 PM. Reason : add]

3/2/2007 11:56:01 PM

I have found that doing step aerobics has increased my ability to run...
it is all about conditioning

3/3/2007 1:06:32 AM

Quote :

"the only people I've witnessed undergoing HIIT are actual track athletes and people with muscle masses so strong that they can't survive a long run."

I am neither. I'm in the Navy, headed to BUD/S in January. I actually do a variation of this where I jog a mile to warm up, sprint a 1/4 mile, jog a 1/4 mile, etc until I've covered 3-4 miles. The key is training your body to recover from the sprints while jogging, not walking. I don't do this exclusively, just once a week or so and it works wonders for my endurance and ability to sustain a faster pace for longer during my regular runs.

[Edited on March 3, 2007 at 1:15 AM. Reason : .]

3/3/2007 1:14:41 AM

Quote :

"PLEASE don't run every day... give it a break like every OTHER day until you get really good. Running is an impact 'sport' and you can really hurt yourself with slower-noticed injuries if you're not careful."

Definitely heed this advice, especially if you are just starting out. If you over do it YOU WILL GET HURT. I had started running and got to where I could do 1.5 miles at a decent pace pretty easily, which I was doing 3 days a week. At that point I decided I would step it up to 2.5 miles a day and 5 days a week, which was way too much all at once (especially since I was running on the hard indoor track) . I ended up spraining my MCL and then running through the pain for a week, which put me down for nearly a month (which really kills your drive and motivation). The only good thing that came out of this injury is I discovered rowing, which I now absolutely love.

Just gradually build up from a quarter mile, to a half mile, to a full mile every other day. If you feel that isn't enough go to the rowing machine (seriously, it kicks ass, do it for thirty minutes straight if you can, you feel it in your traps, tris, abs, legs, and is great for cardio/crosstraing) or any other "low impact" cardio activity on the days that you don't run. But since you are just starting out, listen to your body. When you hurt (especially at the joints) hold back a bit and let your body get used to it. In a month or two you will be surprised at the advances you have made.

3/3/2007 3:40:38 AM