I can't run a mile :(

[Avulare]

About a month ago I decided that I wanted to run a mile because it's something I've never been able to do, so I started practicing on the treadmill at the gym. I've always been terrible at running, I don't know why... I'm pretty fit and can hike uphill all day, but as soon as I had started to run, I'd get completely out of breath after about 30 seconds.

 

At the gym I've gotten to the point where I can now run at 6mph on a slight incline for 5.5-6 minutes. This is slightly over half a mile, and I seem to have plateaued and can't make any improvement on that. As soon as I get to that point, my body just can't take it anymore. I get a side stitch and can't catch my breath, if I try to push through it (which I do frequently), I just end up gasping for air and feeling like I'm going to vomit, so I physically can't run anymore.

 

I don't understand why I'm so bad at running. I keep reading from women on fitness forums that when they first started running they couldn't make it a mile, but in most cases it only took a couple weeks of training until they could. I'm in a month and I can't push myself much past half a mile. On the elliptical machine I have no problem... I can put the resistance on high and go for an hour or more, but the treadmill is my weakness.

 

The only thing I can think of goes back a few years to one of my biology labs, where we had to measure our lung capacity for some reason. I remember mine was waaaaaay smaller than those of all the other female students, even ones that were way shorter than me. Could that have something to do with it?

 

For an able-bodied adult to not be able to run a mile after a month of training five or six days a week just seems abnormal or something. Has anyone run into a similar problem? If so, how did you manage to work around it?

[amaysngrace]

Stop telling yourself you can't do it and start telling yourself you can.

 

And keep going.

[xxoo]

What happens after that .5 miles? Do you stop?

 

Walk until you feel better, then start running again. Continue alternating running and walking for a set distance. Over time, you'll walk less and run more. Just keep covering the distance.

[Dreamless Sleep]

Avulare, No need to worry. You can do it. For now you need to bite off smaller chunks.

Week 1

Decrease the incline to 2% or less. Warm up with a 0.25 mile walk at 4mph on your treadmill. Increase the speed to 5 mph(12 min mile)-6 mph ( 10 min mile) for 0.25 mile. Then a 0.25 mile walk. Repeat 4-6x

Do this 3-4 days

 

Week 2

0.25 mile warmup, 0.5 mile run (5-6mph), walk 0.25 mile repeat 1-2x

Do this 3-4 days

 

week 3

0.25 mile warmup, 0.5mile run, walk 0.25, 0.75 mile run, walk 0.25, 0.5 mile run, walk 0.25 repeat 3-4 days

 

Week 4 warm up 0.25 mile walk, RUN a Mile!!! Don't stop

 

'Don't give up, don't ever give up" Jimmy Valvano

 

 

I started with the same trouble as you. Be persistent. Push through discomfort. I went from being unable to run a mile, to contemplating a 24 hour or 100 mile race. You might surprise yourself.

[Avulare]

Thanks for the replies.

 

When I get to the 5:30 mark and can't run anymore, I usually walk at 4mph (still pretty fast for my short legs) until 7:00 to give myself a chance to catch my breath. Then I start running again at 6mph until I can't anymore, usually at around 11:00. This has been my routine for basically the past couple of weeks because I can't seem to get any more improvement.

 

So in all, I'm running close to a mile total, but my goal is to do it without taking any rests.

 

Part of my problem I think is figuring out when I need to eat... If I have anything (even a small energy bar or a protein shake) within about two hours prior to working out, that worsens the abdominal pain I get when running. Sometimes the pain is bad enough that I have to stop and start walking even before I'm even close to being out of breath.

 

But if I wait like 3-4 hours to go the gym after eating, I'm starting to feel hungry again and start to feel really drained when I'm working out (this is particularly rough when I head to the weight machines).

 

On a positive note though, my other main goal is to be able to pullups, and I think I'll be able to accomplish that soon! I've been using the lateral pulldown machine to practice, and now I can pull most of my bodyweight (I did 10 reps at 90lbs today).

[sendme]

Thanks for the replies.

 

When I get to the 5:30 mark and can't run anymore, I usually walk at 4mph (still pretty fast for my short legs) until 7:00 to give myself a chance to catch my breath. Then I start running again at 6mph until I can't anymore, usually at around 11:00. This has been my routine for basically the past couple of weeks because I can't seem to get any more improvement.

 

So in all, I'm running close to a mile total, but my goal is to do it without taking any rests.

 

Part of my problem I think is figuring out when I need to eat... If I have anything (even a small energy bar or a protein shake) within about two hours prior to working out, that worsens the abdominal pain I get when running. Sometimes the pain is bad enough that I have to stop and start walking even before I'm even close to being out of breath.

 

But if I wait like 3-4 hours to go the gym after eating, I'm starting to feel hungry again and start to feel really drained when I'm working out (this is particularly rough when I head to the weight machines).

 

On a positive note though, my other main goal is to be able to pullups, and I think I'll be able to accomplish that soon! I've been using the lateral pulldown machine to practice, and now I can pull most of my bodyweight (I did 10 reps at 90lbs today).

 

I would say start out slower... I run all the time, and even though I have endurance I'm not fast... you may be able to run longer if you to start out at 5.6 or 5.7 and stay at that pace then if you push yourself to run near your max... I've been actively running for almost 5 years, and I'm still not fast... I'll probably never be fast, but I learn what my max is and what a good pace to start out is... the other thing, and one that hal higdon who is one of the best marathon coaches in the country says, is don't wait until you HAVE to walk to take a walk break... meaning right now while you're building up to a mile... break your mile into .20 segments, and walk after every .20 segment, but walk for less time, so walk for a minute or a minute and a half and then run... if you don't push yourself to the point where you are dying you will find that your endurance is probably higher than you think it is (there is a fair amount of science to back this up if you want me to go into that)...

 

and Finally... I know lots of people think running on a treadmill is easier, but I say bullocks! I hate running on a treadmill, my workouts are always way harder and way slower... try running outside... map my run is a great program and relatively accurate to try running around your neighborhood, or find a high school track to run on... you may be surprised at how much easier it is off the treadmill...

[Hawaii50]

Yeah, I agree... you're psyching yourself out.

 

"Whether you think you can, or can't.. You're right!"

 

Lots of things you can do to improve your run, and yes, there is a science to running.

From stride, to breathing, to stretching, to shoes...all sort of things. Just wondering if maybe you've taken them into account.

[River Rain]

and Finally... I know lots of people think running on a treadmill is easier, but I say bullocks! I hate running on a treadmill, my workouts are always way harder and way slower... try running outside... map my run is a great program and relatively accurate to try running around your neighborhood, or find a high school track to run on... you may be surprised at how much easier it is off the treadmill...

 

I agree with this, when I was running (well, slow jogging)...I found it so much easier and more fun when I was out in the woods as opposed to the treadmill. I can't run very fast, for me it's not endurance either because I can do pretty intense cardio for 90 minutes at a time...I think it's my little legs! I've found that my runs are more effective since I started weight training too.

[Avulare]

Oops, just saw these messages - thanks guys!

 

Sendme - that's a good idea, I'll start running a bit slower and see if that helps. Tomorrow when I'm at the gym hopefully I'll be able to do better!

 

Hawaii50 - I don't really stretch or anything before I start running. As soon as I get to the gym, I just head straight for the treadmill and go full speed. However, I walk to the gym and live about a mile away... I have to hike down a steep canyon and then over a hilly campus to get there, I probably climb ten flights of stairs while doing so. Just my walk to the campus gym is more exercise than the average person in America gets, so it's a pretty good warmup before running on the treadmill.

 

River Rain - I'd love to be able to run outside, but because the area around here is so mountainous, I'd have to drive some distance to get somewhere flat enough to run without tiring myself out after 30 seconds. :\ And since I'm broke, I'm trying to be super frugal with the gas I do have.

 

 

 

On the bright side, did you get your tickets to the gun show?

 

http://i49.tinypic.com/2lk8eiq.jpg

 

(I've been strength training for about five weeks now, when I first started I had almost no muscle definition even when I flexed)

[MonsterMash]

Oops, just saw these messages - thanks guys!

 

Sendme - that's a good idea, I'll start running a bit slower and see if that helps. Tomorrow when I'm at the gym hopefully I'll be able to do better!

 

Hawaii50 - I don't really stretch or anything before I start running. As soon as I get to the gym, I just head straight for the treadmill and go full speed. However, I walk to the gym and live about a mile away... I have to hike down a steep canyon and then over a hilly campus to get there, I probably climb ten flights of stairs while doing so. Just my walk to the campus gym is more exercise than the average person in America gets, so it's a pretty good warmup before running on the treadmill.

 

River Rain - I'd love to be able to run outside, but because the area around here is so mountainous, I'd have to drive some distance to get somewhere flat enough to run without tiring myself out after 30 seconds. :\ And since I'm broke, I'm trying to be super frugal with the gas I do have.

 

 

 

On the bright side, did you get your tickets to the gun show?

 

http://i49.tinypic.com/2lk8eiq.jpg

 

(I've been strength training for about five weeks now, when I first started I had almost no muscle definition even when I flexed)

 

 

I'm sorry but I have to say this: Women who work out are hot!!!

 

 

Now....some tips. One, try not to eat before a run if you're feeling nauseated. Some people can't work out with food on their stomach. I'm definitely one of them.

 

Two: Theres a definite possibility that you're overtraining on your running. Back off the six day running routine and try a one on, one off schedule. Or at the very least a two day on, one day off rotation. Proper rest is just as important as the work out itself.

 

Three: Proper nutrition. Make sure you're doing the proper 80% water, 20% gatorade intake. Bananas daily for your potassium and a good BCAA powder for faster recovery.

 

And I say this cause I'm not a runner either. At least not a natural one. I had to work at it to be comfortable with it. Growing up playing football, everything was about short distance explosive power. Running is the exact opposite. But, at 6'4 and 285 pounds...my best run was a little over four miles.

 

Not bad for someone built like a bull. Haha.

[Emilia]

My distance and speed have improved the last month or so OP and before that I had plateau-d out too.

 

My advice would be to lay off the incline completely until you are a stronger runner.

 

It sounds like you are struggling with VO2max and strength and you would benefit from interval training to improve both:

 

 

• 1 minute run and 1 minute walk at a speed where you can just about manage this 10 times
  
• 5 mins warm-up run then switching to 1 minute run 3 minute jog where your 1 minute run is the same before but instead of walking during the break you are jogging lighgtly. Try to push this to the repetition of 6-8 times.
  
• 400 metres run 400 metres walk, running slightly slower than in your 1 minute runs. Once you can repeat this 6 times, switch to 400 metre run, 200 metre walk.
  
• 30 second sprint, 60 second walk - running faster than any speed before. Once you can do this 8 times, make the sprint longer and the walk shorter.
  
• Try a 3 mile run by running the first half at a speed you find relatively comfortable and the second half 1mph faster.
  

 

The above has helped me a great deal to bring up my lung capacity and strength. The thing about increasing speed in your run is that you have to teach your muscles how to maximise output. Interval training is your best friend because the idea is that you are teaching your muscles and your neuropaths to utilise your lungs and muscles as you go through the same exercise over and over again.

 

Running on an incline where you can't manage that speed for more than 700 metres will not improve your muscle memory and strength.

[Hawaii50]

I find it crazy that you're relatively ripped but are having such trouble cardiovascularly. Do you do any type of cross-training, or "cross-fit?" I just know other forms of aerobic exercise will help out the others. biking, swimming etc..

 

I'm stocky and horrible at running, not to mention I hate it because it takes a constant effort on my part to be on top of my game. Swimming and playing in the ocean is the more welcome substitute.

 

Stretching is more important for afterwards when you're cooling down.

 

I, personally, hate regimented work-outs that require me to write crap down. I think it's pretty ridiculous. So most the info above, I would just ignore, sorry guys/gals... it's just too much. I'll work out until I can't anymore, then do it again etc... I could care less how much, how many times, or haw far, what matters is how you feel. I'm not trying to impress anyone, and I doubt you are either, you're already rather impressive though.. and I'm not sorry for saying that.

 

My last repeatable pearl is form. If you're not running "correctly," you're only going to hurt yourself. So make sure you're stride, head up, steady controlled breathing in cadence. I bet you just need to find a rhythm and get in it as much as possible.

[Emilia]

I, personally, hate regimented work-outs that require me to write crap down. I think it's pretty ridiculous. So most the info above, I would just ignore, sorry guys/gals... it's just too much. I'll work out until I can't anymore, then do it again etc... I could care less how much, how many times, or haw far, what matters is how you feel. I'm not trying to impress anyone, and I doubt you are either, you're already rather impressive though.. and I'm not sorry for saying that.

 

That's fair enough if you don't have an aim. It appears that the OP has some kind of goal in mind, you can't achieve that without 'regimented' workout. There are plenty of people that just 'do stuff' but when you are frustrated that you are not getting anywhere, you need to think it through. Personally, I always work towards a goal and functional strength because I find going to the gym just for the sake of it boring.

 

I would say though that it is perfectly possible to look ripped and not to have much cardio fitness. I see it in guys in my gym all the time. It's low impact v high impact exercise.

[Hawaii50]

That's fair enough if you don't have an aim. It appears that the OP has some kind of goal in mind, you can't achieve that without 'regimented' workout. There are plenty of people that just 'do stuff' but when you are frustrated that you are not getting anywhere, you need to think it through. Personally, I always work towards a goal and functional strength because I find going to the gym just for the sake of it boring.

 

I would say though that it is perfectly possible to look ripped and not to have much cardio fitness. I see it in guys in my gym all the time. It's low impact v high impact exercise.

 

 

The "aim" is get better at running... not break records.

I very much know that anaerobic does not beget aerobic, But usually, they go hand in hand, and she "appears" to be relatively low body fat etc.. So again, it's somewhat surprising. And females tend to lean more aerobic, anyways.

 

Her keeping track of 400 meter sprints etc.. is not going to help her.

She just needs to run, that's how you get better at running. not planning to run, not calculating runs, just running. a varied set of runs too. Long and slow one day, short and quick the next day, hills, long slow with intermittent sprints. And as I was saying before, I see people running arsbackwards. arms flailing side to side, feet the same, knees to low, no stride, inconsistent breathing. She just has to do it more.

 

She can run a mile if her life depended on it, which means she can run a mile if she put her mind to it. And the more she does it, the faster and easier it will be.

 

Avu...That stitch in your side is a collaboration of lack of blood flow and your rhythm. What helps is switching up your momentum with a switch step, just alternating which foot is hitting the ground when you're exhaling. Also raising your arm on the side of the stitch for a few minutes will allow for more blood flow.. and ideally be able to run through it.

 

If you want to pay attention to anything, pay attention to your heart rate, that's what you're working. only makes sense to try to hit that target heart rate and stay there as long as your can.

 

I remember the first mile I ran, I was 17 and qualifying for Basic Training. I was hurting-BAD. Just takes running, and rhythm. And yes, respiration has alllllllll to do with running, obviously

 

 

I'm sorry to have typed so much, I clearly have nothing to do at work. I have no idea why they still pay me.

[Emilia]

The "aim" is get better at running... not break records.

I very much know that anaerobic does not beget aerobic, But usually, they go hand in hand, and she "appears" to be relatively low body fat etc.. So again, it's somewhat surprising. And females tend to lean more aerobic, anyways.

 

Her keeping track of 400 meter sprints etc.. is not going to help her.

She just needs to run, that's how you get better at running. not planning to run, not calculating runs, just running. a varied set of runs too. Long and slow one day, short and quick the next day, hills, long slow with intermittent sprints. And as I was saying before, I see people running arsbackwards. arms flailing side to side, feet the same, knees to low, no stride, inconsistent breathing. She just has to do it more.

 

She can run a mile if her life depended on it, which means she can run a mile if she put her mind to it. And the more she does it, the faster and easier it will be.

 

She can't run outside, perhaps you should read the OP's original post before you slait mine. The guideline helps her to run in a gym and she isn't strong enough to run on an incline.

 

There are no 400 metre sprints in my post

 

The principles I typed up are based exactly on the 'fast short run, slow long run' stuff that you put there except I'm slightly more helpful by being specific. Not everyone is lazy to think things through Hawaii, don't project your laziness on others.

[Hawaii50]

She can't run outside, perhaps you should read the OP's original post before you slait mine. The guideline helps her to run in a gym and she isn't strong enough to run on an incline.

 

There are no 400 metre sprints in my post

 

The principles I typed up are based exactly on the 'fast short run, slow long run' stuff that you put there except I'm slightly more helpful by being specific. Not everyone is lazy to think things through Hawaii, don't project your laziness on others.

 

 

Lady, I've ran marathons (one being a 1/2) on two different continents, a Relayed perimeter run of Oahu, and this person just wants to run a mile, successfully. 8-10 minutes I suspect would be respectable for her. She's not training to run a marathon, eco-challenge, or triathalon.. Again she wants to run a mile. I don't buy anyone saying "i can't" especially in regards to something so trivial as running a mile. ( no offense OP) She CAN'T run outdoors, that's BS. Does she prefer to be inside an air-conned gym like a guinea pig, maybe.

 

She needs to put her mind somewhere else, away from thinking about running. a Tread mill isn't going to do that. Keeping track to the minute isn't going to do that. go outside focus on the farthest thing you can see, when you get there, pick a new point, so on and so forth.

 

Respiration (which might be her downfall) and getting lost in the rhythm is the secret to running longer distances. whether it me 1 mile or 23. Gotta get lost in it. When I'm on runs (haven't happened in almost 1 yr ) I consider it a form of meditation.

 

My laziness, which I've coined many years ago as being "ambitiously lazy," has served me very well, if not better than the percentage of the population. hell, bought my retirement homewhen I was 24. Also it's for lack of better word, "simplicity" seems to have lost it's glamor nowadays. That one saying... "Keep it simple stupid." saves lives, time, effort, energy, and a whole lot of heart ache.. blahblahblah.

 

p.s... help me with "slait" or was that a typo.. I'm all about word-of-the-day ****.

[SmileFace]

I didn't read the responses already in this thread.

 

You may want to try the couch to 5k regiman. There is an app for it that you can download on most phones.

[xxoo]

Run the hills outside. "Just do it."

 

When I started running again, I could only run until the 3rd tree on the hill, and then I'd walk. Every week (or slower, if necessary), I'd manage to add another tree. The weather would get hot--and I'd run less, walk more. The weather got cooler--I added more trees.

 

But over time--I got better. Without even thinking about it, or suffering, for the most part. Just getting out there, running, adding incrementally, it got easier.

[Madman81]

OP, I don't know if this is a problem for you, but after running for a short time, are you panting? As in, taking lots of short-ish breaths?

 

My GF has been a distance runner in her past, and told me a couple of things. (Historically I hate running.) One of them is that you should be breathing slowly and fairly deeply -- not panting quickly. It seems counter-intuitive, but it actually helps. Once I started doing that, I found that I could run longer distances without needing a break.

[amaysngrace]

OP, I don't know if this is a problem for you, but after running for a short time, are you panting? As in, taking lots of short-ish breaths?

 

My GF has been a distance runner in her past, and told me a couple of things. (Historically I hate running.) One of them is that you should be breathing slowly and fairly deeply -- not panting quickly. It seems counter-intuitive, but it actually helps. Once I started doing that, I found that I could run longer distances without needing a break.

 

And also to add when I use to run I'd take one breath in through my nose, two out through my mouth. It works especially well to breathe in through your nose when it's cold out so that the cold air doesn't go straight to your lungs.

 

Those two breaths out helped me because you take oxygen in and breathe out carbon dioxide(?) and that's what causes side stitches. Build up of poison gas.

 

Definitely make sure you breathe well.

[dasein]

Wouldn't worry about it OP. Not every body is designed to run, and running long distances is not a natural human form of movement. That's not to say that those who do it are somehow unnatural. Running is great for achievement for those who want to do it and are built for it, but as exercise it's not optimal and can be dangerous, bad for joints and overall body stress.

 

If you can run at 6mph for 5 min on an inclined treadmill and getting other exercise, you are likely fine. Keep that up and add moderate resistance training and you will achieve your fitness goals without running.

[fremonde]

The side stitch thing was something I had a problem with, even though I was a great runner. A better runner taught me a great breathing trick.

 

instead of one breath in, one out, take 2 or 3 breaths in, one out. it takes a while to get the pacing right, but sprinting or marathoning I never ever ever get a side stitch any more.

 

so instead of ah, ha sound like ah, ah, ah, ha.

 

It really works if the breathing is what holding you back.

[RiverRunning]

I ran a 5k this spring after only running about 6 months.

 

That said, when I first started out, I was running at 5 - 6 MPH for 2 - 3 minutes tops. I generally cycle: I might walk at 4 MPH for a minute or two (enough to calm down), then run for 1 - 3 minutes again.

 

You're probably just pushing yourself too much, too quickly. I started out walking a minute and running a minute for as long as I could go. I only ran 3 or 4 times a week tops - I wanted to give myself time to recover.

 

After a while, it was running 2 minutes at a time and walking a minute at a time.

[AlexDP]

Wouldn't worry about it OP. Not every body is designed to run, and running long distances is not a natural human form of movement. That's not to say that those who do it are somehow unnatural. Running is great for achievement for those who want to do it and are built for it, but as exercise it's not optimal and can be dangerous, bad for joints and overall body stress.

 

If you can run at 6mph for 5 min on an inclined treadmill and getting other exercise, you are likely fine. Keep that up and add moderate resistance training and you will achieve your fitness goals without running.

 

1 mile is not long distance. If you're not capable of running 1 mile, something is wrong.

 

On the whole, I don't think long distance running is always the best cardio though. The downsides outweight the benefits once you go over 5K.

 

But still.. if you literally can't run 1 mile, something is not right.

[charlesfunkel]

Hello

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