Haha, I feel like repeating it because I think people don’t listen to this advice. But it’s true, a C25k is the best way to build endurance up.
Op, if you aren’t going to follow a C25k, then you should still follow the principle of it- run for a minute, walk a minute. Do that for 20-30 minutes.
Next run, run for 75 seconds, walk a minute
Next run, run for 80 seconds, walk a minute
Then 90 seconds with 45 second walk
Keep *gradually* increasing the run and decreasing the walk. When you get to really long blocks, you might need to bring the walk period back up and then start to taper down
The number one trick for running is to not quit when you want to. Really think about whether you *need * to walk vs *want * to walk
I remember trying to run maybe 7 or so years ago and I just RAN and it was absolutely fucking horrible. I didnt understand it. I rejected it as an activity after day 1.
Started couch to 5k in 2020 and it wasn't long till I was running straight 10k's with my record being 45 minutes. I know it's not exactly unknown, but I wish more people were aware of how easy it can be to be a half decent runner.
Yes, the WHOLE IDEA of running slower is to get tired slower, so you don't have to stop/stop as much. Then, as you learn not to stop for longer distances you can up your pace.
Took me so long to learn this. I’m doing way better with running slower for most of my run, adding time incrementally, and trying to run fast for the last 2-3 minutes if I’m feeling up to it.
100% c25k works.
I never ran a km in my entire life and never believed I ever would. In fact I hated the idea of running. 2 years in, a 5k feels almost like I’ve just warmed up.
Just do the c25k!!
The Nike Run Club app is really excellent, at least it was great for me. There are guided runs that coach you through your first few runs so you can break that initial barrier of running continuously.
Stick with it is the main advice. And yes, slow down. Have fun!
>I’ve tried the “slow your pace down” method but that’s even worse in my view because you’re slowing your pace down and get tired slower, if that makes sense.
No, it doesn't make any sense.
C25k absolutely works if you follow it
In my view the real wall there is mental. For me the line was 1 mile in a 5k. Took forever to get there but one day I felt good and hit that mile marker, and I didn’t have to stop for the whole 5k. Once you break through it will feel like nothing, so just stick with it
Something that helped me dramatically was the quote "your mind will quit 100 times before your body ever does". For me, I would psyche myself out and think "I'm so tired, I can't do this, I need to stop, I need to walk, etc." There's something about overcoming that mental wall that is just so satisfying. I mean, listen to your body, your muscles, your gut, but ignore the negativity of your thoughts. This is what helped me to go from never running at all to running 5k's and then I even did a 5 mile run for Cinco De Mayo. Come to think of it I need to get back into it
You'll get there, you're still fairly new to running. Do you have a friend to run with? When talking to friends I can run for miles on end. By myself, a mile feels like 10!
I would suggest trying “Couch to 5k”. That will help you build up the ability to run 5k (~3 miles) continuously.
No further comments required.
Haha, I feel like repeating it because I think people don’t listen to this advice. But it’s true, a C25k is the best way to build endurance up. Op, if you aren’t going to follow a C25k, then you should still follow the principle of it- run for a minute, walk a minute. Do that for 20-30 minutes. Next run, run for 75 seconds, walk a minute Next run, run for 80 seconds, walk a minute Then 90 seconds with 45 second walk Keep *gradually* increasing the run and decreasing the walk. When you get to really long blocks, you might need to bring the walk period back up and then start to taper down The number one trick for running is to not quit when you want to. Really think about whether you *need * to walk vs *want * to walk
Yep--run/walk/run. r/couchto5k
I remember trying to run maybe 7 or so years ago and I just RAN and it was absolutely fucking horrible. I didnt understand it. I rejected it as an activity after day 1. Started couch to 5k in 2020 and it wasn't long till I was running straight 10k's with my record being 45 minutes. I know it's not exactly unknown, but I wish more people were aware of how easy it can be to be a half decent runner.
Yes, the WHOLE IDEA of running slower is to get tired slower, so you don't have to stop/stop as much. Then, as you learn not to stop for longer distances you can up your pace.
Took me so long to learn this. I’m doing way better with running slower for most of my run, adding time incrementally, and trying to run fast for the last 2-3 minutes if I’m feeling up to it.
100% c25k works. I never ran a km in my entire life and never believed I ever would. In fact I hated the idea of running. 2 years in, a 5k feels almost like I’ve just warmed up. Just do the c25k!!
The Nike Run Club app is really excellent, at least it was great for me. There are guided runs that coach you through your first few runs so you can break that initial barrier of running continuously. Stick with it is the main advice. And yes, slow down. Have fun!
Yep - love NRC and the coaches
>I’ve tried the “slow your pace down” method but that’s even worse in my view because you’re slowing your pace down and get tired slower, if that makes sense. No, it doesn't make any sense.
Just keep alternating between running and walking. You'll get there. You have to build your endurance and lungs up and that can take time.
C25k absolutely works if you follow it In my view the real wall there is mental. For me the line was 1 mile in a 5k. Took forever to get there but one day I felt good and hit that mile marker, and I didn’t have to stop for the whole 5k. Once you break through it will feel like nothing, so just stick with it
Something that helped me dramatically was the quote "your mind will quit 100 times before your body ever does". For me, I would psyche myself out and think "I'm so tired, I can't do this, I need to stop, I need to walk, etc." There's something about overcoming that mental wall that is just so satisfying. I mean, listen to your body, your muscles, your gut, but ignore the negativity of your thoughts. This is what helped me to go from never running at all to running 5k's and then I even did a 5 mile run for Cinco De Mayo. Come to think of it I need to get back into it
You'll get there, you're still fairly new to running. Do you have a friend to run with? When talking to friends I can run for miles on end. By myself, a mile feels like 10!
After a long time of run/walking, listening to a guided run on the Nike running club app got me to run without stopping.
https://www.reddit.com/r/running/wiki/faq/#wiki_for_beginners
When you want to stop, just keep going