Runners: What Should a Newbie Reasonably Expect Re: Running and Being Tired?

Factual Questions
1

Three weeks ago, I returned to the gym after the trainers issued an All Points Bulletin.

Though I look fit–lean, no flab, fair muscle definition–I have little endurance either on a treadmill or on the street, at running speed. I can walk 4 mph all day and night. But when I start running (maybe 6.5 to 7 mph), I last maybe 3-4 minutes before I start huffing and puffing, wimp out, and start walking again. What doesn’t make sense to me is that so many people at the gym who run effortlessly have big guts or otherwise look really deconditioned, but can run me into the ground.

Historically, the few times I’ve tried to run, I never had much endurance. By this, I mean I’d give running a try for 1-3 weeks (every other day or so), feel winded after a 1/2 -3/4 mile, and start walking, believing I didn’t have the physiology to EVER be a good runner. (BTW, I am about 6 feet 1 inch, 167 pounds, and have a resting heart rate of about 55-60 BPM. When I’m running, my max pulse is about 145-150 or so. I had a cardiac scan 3 years ago and it registered 0.0 in occlusion, so that’s good.)

QUESTIONS: (1) Does the passage above sound like I’m unusually deconditioned, or about average for a newbie? (2) How long does it typically take for someone to develop the endurance to run, say, 2-3 miles at a reasonable speed, without starting and stopping? (3) Should I run every day?

Also, how hard should I be pushing myself? Frankly, I don’t like the heavy huffing and puffing involved in running, but know that you have to push yourself somewhat, in the beginning. My legs sometimes feel tired and I get winded, but wonder if I should push myself, as long as I don’t feel I’m overdoing it.

2

  1. That’s not a great starting point, but not really horrible either. You may not have the physiology to ever run a 15 minute 5K, but just about anybody should be able to train themselves to the point of being able to run 2-3 miles, barring some sort of medical condition.

  2. A disciplined newbie probably could train themselves to comfortably run a 5K without stopping in about 2 months. Now, you won’t be setting any records, but you’ll finish and feel good about yourself. Here is a training program you may find useful for getting into shape. I found it helpful when I first started running.

  3. No, you shouldn’t run every day. Rest days are just as important as workout days, because it’s while you’re resting that the body rebuilds itself. Rest is a very important part of your training regimen. Studies have shown that the fitness level of people who run every day improve slower and plateau earlier than those who take scheduled rest days. I run triathlons, and I always make sure I have at least one (or sometimes two) rest days per week. Otherwise, you will be more susceptible to injury, burnout, and overtraining.

Now, you’ll probably will feel sore at first. That’s normal. The soreness should start to go away after a week or two as your body becomes used to the rigors of training. Just be sure to stretch first and take it easy if you’re starting to hurt. There is no shame in jogging or even walking if you have to. As far as how hard to push yourself, that’s something you’ll have to learn through experience. Every body is different, but it’s better to go slow over a long distance than try to kill yourself on a sprint, especially in the beginning.

3

Speaking as one of those big-gutted running guys, I’ll give you my non-fitness-freak two cents. When I first started running regularly, I had absolutely zero stamina. I kept after it and found that the trick was learning to run slowly. At first I would pretty much go from walk straight to sprint and expend all my energy at once. Unless you are inhumanly determined, you are not going to “sprint a little longer each day” because it’s really unpleasant to blow a gasket like that day after day. Once I learned to go from walk to “a little bit more than walk” I found I could do it regularly. Eventually I started to speed up, but stamina has to come before speed. For the last five years I’ve run three to five days a week and really enjoy it. I even lost the got for a while – until I married the incredible iron cookie chef.

4

Would my tendency to get very thirsty and suck down fluids, while other runners look like graceful gazelle, be yet another sign of deconditioning?

5

I find that if I start walking during a workout, switching back to running is harder, and I give up easier once I switch back. If I push through and keep running, even really slow, eventually I get a second wind and can go my whole time.

6

I was about where you were last year. Took me about two months (maybe a bit longer) to be able to run 3 miles straight. I can now run pretty much indefinitely, largely dependent on how sore I want to be the next day. :slight_smile:

The key for me when I was starting was a) run every other day to give my body a chance to heal and b) use timed run/walk intervals to force myself to not blow my entire wad on the first jog. I started with 1 minute run/2 minute walk and gradually increased the number of minutes I ran per interval. When I could do more than 10 at a time, I just ditched that scheme and ran for mileage.

But, yeah, basically you have to stick with it longer than a few weeks no matter how much you think it sucks. That’s the major thing.

As for pace…you shouldn’t be running so fast that you can’t carry on a conversation. You might be gasping a bit, but you should still be able to speak in sentences. If you can’t, then slow down. Don’t be embarassed if your jogging speed is slower than some other peoples’ walks–you’ll get faster eventually.

7

This is on the money. When I started, I couldn’t run half a block before I had to stop (I had the big gut, too). I started making progress when I tried running as slowly as possible. I would take little short baby steps at a slow jogging pace that was as about as slow as you could go and still call it running - it was almost slower than walking. Gradually I was able to run longer distances at this pace. Eventually, I got so I only needed to resort to walking on hills. Then, only after running up a hill (to rest up). The breakthrough came when I was able to run up a hill, getting pretty out of breath in the process, then regain my breath on the other side of the hill, while still running. At that point I was able to run my full 3.5-mile route non-stop (albeit still very slowly). It took me about 6 weeks to get there, IIRC. Only then did I start trying to run faster.

My training technique was to run (slowly) until I was no longer able to draw enough oxygen to maintain that pace (my breath would take on a distinct wheezing tone at that point), then walk until I was breathing normally again, and repeat until done. I don’t know if experts would endorse that, though.

8

Why run on treadmill at 6.5 or 7 when getting started?

Try 5 for 10 minutes for a few weeks
Then 5 for 20 for a few weeks

If aerobic type workout is goal, it is more effective to hit that optimum pace (you’ve seen the chart I’m sure), which for me is much slower than when I feel like really getting a good hard workout.

Best advice I ever received was from a serious runner, he said “don’t run hard every time or you will get sick of it, pick a pace that gives you a reasonable work out”

9

I took up running to lose a bunch of weight. I’m 6’2" and weighed in at 250 when I started. I did what was mentioned in this thread… running very slowly, but for as long as I could. I made up my mind to go 2 miles per night, whether I walked, ran, or did a combination of the 2. A year later, 2 miles took me about 17 minutes and I weighed about 70 pounds less.

In the beginning, I dealt with sore knees and the most horrible case of shin splints you can imagine, probably due to my weight when I started. Now I run about 4 miles per night and my legs feel great before, during, and after. It just takes some time and dedication.

10

Sorry to sound like a wimp, but…

starting to run involves work! I don’t like all that huffing and puffing, but realize no pain, no gain. I’m certain I could run a couple of miles now, but it would be major work and there’s little appeal in sweating, gulping air, and looking like a rookie.

How’s that for the great American spirit? :wink:

11

This sounds like you may need to drink more water before you run. If you’re not well hydrated before you go running, you’re going to feel the effects of dehydration very quickly. I typically drink about 3-4 liters of water throughout the day. Water consumption is all based on personal preference, but if you get thirsty after 15 mins of running you’re probably not drinking enough during the day.

Starting to run does involve work. Maybe you should slow down your pace a little and don’t run so fast that you start huffing and puffing. Don’t worry about how fast you’re moving. It’s good to alternate running with walking and gradually build up the ratio of running to walking. You want to be able to carry on a conversation while running even if you’re a little out of breath. Eventually you’ll build up the stamina to run 2-3 miles continuously and believe it or not, feel good doing so.

12

Running is one of those things that starts out incredibly difficult and gradually becomes easy. But don’t worry about what you look like, because, trust me, nobody cares (unless you’re in high school :wink: ).

13

Would anyone care to comment on the virtues of running v. biking? I’m both fat and easily winded, but I just moved into an apartment complex with a 4 mile bike/walking trail and want to start using it. Will biking be as good as an equivalent amount of time walking or running?

14

I don’t want to demoralize anyone, but running may never, ever become easy for you. During my 5+ years in the military, I ran every single workday, two miles minimum. It sucked. I was no fatboy like I am now – 6’2", 200 – and it still sucked. I hated running with a passion. Yeah, if I stuck to 16-minutes per 2 miles, it didn’t suck too much, but it was never, ever enjoyable. I mention that statistic because it was the slowest you could run an pass the P.T. test. If I ever had to push it harder than that, I just couldn’t breathe. Couldn’t get the air in. Didn’t work for me.

Oddly, I was always in the top 10 in swimming. On long walks (“marching” we called it) with full gear I was always first or second man back. Bicycling combined the legs that I had and the lungs that I had, and I did okay there, but again, no champion. Given the lungs for swimming and the legs for marching, I couldn’t get into running.

15

I’ve known several runners personally who are in their 40s, have run since their 20s, and feel that they have done a lot of damage to their legs (knees in particular).

Bear in mind that these people do not have an ax to grind; they love running so much that they are still doing it, but believe that it has caused damage (and ongoing pain).

Any thoughts on this?

16

Others have said it, but let me (a 6 time marathoner) say it again - the idea of going out and sprinting for as long as you can is not the way to build endurance, or enjoy your running. Many, many problems are due to people simply starting off too fast. Even in races where I know better, I’ll sometimes start off too fast, and pay for it at the end of the race.

When you do it right, IMHO, long distance running should have no part of pain. I can honestly say that I’ve had training runs where I was out for 8-10 miles and felt just as comfortable as if I was sitting in my living room (not always, mind you, but often).

Here’s a suggestion: try running what we call “negative splits”. That is, pick a distance to run, and adjust your pace so you know that you can run the second half faster than the first half. If you can’t do it, then you know you need to slow down next time. After a while, you’ll zero in on a good training pace.

17

Several people have mentioned it here but I’ll repeat it anyway. The absolute best advice I got when I started running was to just kee[ running. Don’t worry if you feel like you’re running slower than you can walk, just keep going with the running motion. Eventually, you’ll be able to run faster and keep it up for longer.

BTW, 6.5 to 7 mph (7 mph is under a 9-minute mile) is pretty ambitious. It may take you a long time to work up to that. Heck, I’ve been running foryears (not really training intensely though, just running for cross training) and I’ve never run faster than a 10-minute mile. (I never sprint tho’ just do distance runs) Some epepl seem to easily take the speed up, some people have to fight for every second. Don’t be surprised if you average over 15-minute miles for a while; running is a lot more taxing than walking.

18

I was on the swim team in high school and won a few medals for it. I love swimming and try to swim about 20km per week if I can. Yet if I’m on the treadmill, I can’t run for longer than 3 minutes before I just. can’t. do. it. anymore!
I think that you either have the bodytype for some sport, or you don’t and that determines how well you will do in them. I’m a medium to well-built female with good lung capacity, big boobs, and flat feet. Ain’t no way I’ll ever be running for pleasure. Other people I know who are slenderly built with high arches sink like a stone in the water but can run like the wind.

19

My thoughts on this is that it is vitally important to LISTEN TO YOUR BODY. If you are in pain, maybe a day off is in order. If you are sore, maybe you need different shoes. Stuff like that.

I’ve been running since 1998, and I am one of the few people in my training groups who has not been sidelined by injury. I think it’s because I have a good mix of laziness and lack of competitiveness. :smiley: Seriously! I don’t feel the need to push myself too hard. And if you don’t over train, it’s possible to run without injury.

20

I think you are giving up too easily. When you start running, you are supposed to get winded. You push yourself a little farther each time you run.

Run every other day. Run .75 miles the first day. .9 miles the second. 1 mile the third. Increase by 1/10 of a mile every subsequent day. I’m assuming you have gotten to where you can run .75 without difficulty; if not, just start a little lower.

Vary your speed. Some days run at 6 mph, others 7, and eventually you will want to go up to 8 and 9. In about 2 months you should be able to run 5 miles at 8 mph.