Been running for 3 weeks now... - Exercise & Fitness Message Board

Mecpcpj · 06-13-2006, 05:42 PM

Hi Everyone! I'm looking for advice from the runners out there. I've been running on the treadmill 4x per week for the past 3 weeks and cannot go past 10 mins at the 5.5mph level. I've read that you should move up in time each week but I cannot get past this time! I get winded at around 9 minutes still. Any advice?

Naxis · 06-13-2006, 07:22 PM

Start going for a longer time and include some intervals of walking. Start with 20 minutes and when you get too winded to continue, walk for one minute, then go back to running for as long as you can and eventually your walking intervals will get shorter and running intervals longer until you are jogging for as long as you like. Don't walk for too long in the beginning or you're not increasing your endurance - no more than one minute if you can help it. Don't focus too hard on that time marker where you're expecting to get exhausted. Put a towel over the timer display if you have to. If you get kind of zen with it or have some music you like, you'll focus less on your time or your exhaustion. You just have to challenge yourself. If you don't push it, you'll never get past that plateau.

AmandaH · 06-14-2006, 12:06 PM

Just keep going. It will happen. When I started running 5 years ago, after a 4-year stint of no running, I could only run 30 sec - 1 min. I did the walk/run/walk/run thing for several months. Within a year I was running for 45 min - 1 hr with no problem. Good luck!

tomh · 06-14-2006, 09:29 PM

Slow down. To increase distance, you need to go slower than you can for shorter runs.

Increase your longest run each week by no more than 10%. Increase your total mileage for the week no more than 10%

bluejbirdie · 06-15-2006, 08:46 AM

Iwould slow down if I were you...When I started Running I was only running between 4.5 and 5 Mph.

Doing Intervals is also very good. It is how Many Marathoners Train

Start by doing 1:1 One Minute Running/One Minute Walking. then slowly increase the ratio to the pount that you are doing 10:1 . If I run anything more then a 5k I will Run 10:1 's

Dont feel that you need to run straight through with out walking...take this approach and you may want to quit. when you Run decide How Long you want to Go for. Pick a time or a distance, and then do your intervals. You should be able to work your way up to runnign 30 minutes without Walking. Dont Worry about the Speed you are doing it.......The Speed will come in time.

There are a lot of good Runnign sites that you can visit to get good information.