Hey all,
I started jogging three weeks ago, starting my 4th week yesterday and when I started I could do a minute and a half jogging then two minutes walking and kept alternating for 20 minutes. I thought I would be able to increase at a steady pace but have only been able to add 5 minutes to the work out and jog 2 minutes walk 2 minutes.
Is this normal, I would have thought I could be doing better but I still get winded and feel like I am going to die?
Thanks
There is no such thing as "normal" when it come it cmes to exercise & fitness. Everyone is unique. Just keep it up and keep trying to increase. Don't worry about upping your jogging too quickly. As time progresses you'll be able to increase your length of time that you can jog. Push yourself, but not TOO hard.
Another thing - You may want to focus on either increasing total time OR increasing length of time you can spend jogging instead of trying to increase both.
I felt the same way when I first started running. I started with a walk/run combination and I increased the length of my running intervals but after about 8 weeks I still could not run an entire 5k distance without taking a walk break. I couldn't figure out why and then I read something on these boards about breathing.
The poster suggested on focusing on a good strong exhale so on the inhale your body is getting more air. I was so unaccustomed to an oxygen debt that I was frantically trying to breath in more air without exhaling all of the air already in my lungs. The evening I tried this I ran 40 minutes straight without a walking break, it was amazing. I don't know if this is what ails you but I thought I would offer it for your consideration.
Also, as I have continued to run I have learned that an oxygen debt is just the natural state of running and I have gotten more used to it. When I started running I was uncomfortable because I wasn't used to the oxygen debt, so I would slow down and walk but I have now learned that I can deal with the oxygen debt for much longer than I originally thought. When I want to stop and walk I usually tell myself at that next telephone pole or in a quater mile and then when I get there I discover I can go another telephone pole and then another.
There are whole articles out there about breating cadence when running. I don't know what's good, but I have been told mine is bad. I take three breaths in, then three breaths out (timed with my foot fall). Also, breathe through your mouth. You take in more air
I suggest you take up a Learn to Run program - being it Couch to 5k or the Learn to Run program on CC. You'll be upping your endurance steadily each week.
Hi,
A couple of things -
Keep you shoulders back so that your chest and stomach can expand and try to keep you back straight as well. I see so many beginning runners stooping.
You will be ready to go further when you are ready. You should only increase about 10% every 4 weeks.
I breathe once every 2 or 3 strides when my heart rate is in the 130's and once every 2 strides at 140 - 145 and then once per stride in higher 140's to mid 150s. At 160, I am doing 2 breathes per stride.
Anyone who has seen my posts will know that I suffered a nasty break due to over training / running and I was side lined for 10 months!
Hope this helps.
Original Post by clangworthy:
Hey all,
I started jogging three weeks ago, starting my 4th week yesterday and when I started I could do a minute and a half jogging then two minutes walking and kept alternating for 20 minutes. I thought I would be able to increase at a steady pace but have only been able to add 5 minutes to the work out and jog 2 minutes walk 2 minutes.
Is this normal, I would have thought I could be doing better but I still get winded and feel like I am going to die?
Thanks
Actually, you are right on pace if you consider that the recommendation is to add no more than 10% per week. You were jogging 90 seconds and have added about 30 seconds-almost perfect, because 9 (1/10 of 90 seconds) x 3 (weeks) = 27 seconds!
Now you can start adding 12 seconds/week- maybe add 4 seconds next run, 8 the next day, and 12 the day after that, more or less, so that by this time next week, you are running 2 minutes 12/seconds . . . keep adding, SLOWLY. It's easy to want to jump ahead, but that is very risky. Once you get to 5 minutes, you can add 30 seconds/week, etc. When you get to the point where you can run 10 minutes without walking, you can add one minute/week.
You can try shortening the walking time while increasing the running time, too. Right now you are running 2, walking 2, in repetition. Try running the 2:12/walk 1:50, and repeat for 25 minutes, for example. As the time you can run without walking gets longer, the walk will get shorter, and pretty soon you'll be close to running the whole 25/30 minutes. Slow and steady and you'll do fine.
You're on pace indeed. It took me two weeks to get past the 30 second mark...you read that right, I could only jog for 30 seconds before getting completely winded. After that it took me another few weeks to make it to the minute and a half mark, then again a week or so to make it to 2 minutes.
Thanks everyone. It is so hard when you try soemthing new because you really don't know if you are doing it right or if there is a right?
cawilder I pretty much keep my heart rate at about 145-150 when I am jogging and in all honesty I have no idea about my breathing because I never really paid attention. Is this important?
Mortalmonkey how long have you been running and what happened to the pirate picture?
Again Thanks because I thought maybe I wasn't doing something right or not pushing myself enough.
http://www.coolrunning.com/engine/2/2_3/181.s html
I did this program and it worked. It's free...even better.
There was a few weeks when I had to repeat a week to feel good about moving to the next week. You'll understand once you look at it.
Good Luck
PDub
edit: Sry goddess9 just read your post. This is the same program
Double post. Sorry
Original Post by pdub43:
http://www.coolrunning.com/engine/2/2_3/181.s html
I did this program and it worked. It's free...even better.
There was a few weeks when I had to repeat a week to feel good about moving to the next week. You'll understand once you look at it.
Good Luck
PDub
edit: Sry goddess9 just read your post. This is the same program
Hey pdub43 this is actually what I printed out almost four weeks ago when I decided to start joggin but I am starting week 4 and I can't do what it says for week 4. I can barely make it the 2 minutes of jogging, I can't even imagine 3 or 5 that is why I was thinking I was doing this wrong or something.
I have been working out steadily since January or maybe even before, the firm 40 minute cardio, exercise ball, weights, crunches (about 200) in one exercise session, swimming (not all on the same day) so I thought I would try jogging to get the all over effects of losing weight and I can barely make it and I really thought I was in pretty good shape so then I started thinking something is wrong with me or I am just not pushing myself enough.......UGH don't know what it is.
I know I will keep trying because I like jogging but it kinda makes me feel like a failure because I can't jog for as long as I should be.
Thanks
Hello:
In regards to the running programs, they might look like they are for beginners but they are not. Listen to your body and continue exercising at your own pace. You will eventually build the endurance to run for long periods of time. If you push too hard, you can get injured. Stay Healthy!
Original Post by mkculs:
Original Post by clangworthy:
Hey all,
I started jogging three weeks ago, starting my 4th week yesterday and when I started I could do a minute and a half jogging then two minutes walking and kept alternating for 20 minutes. I thought I would be able to increase at a steady pace but have only been able to add 5 minutes to the work out and jog 2 minutes walk 2 minutes.
Is this normal, I would have thought I could be doing better but I still get winded and feel like I am going to die?
Thanks
Actually, you are right on pace if you consider that the recommendation is to add no more than 10% per week. You were jogging 90 seconds and have added about 30 seconds-almost perfect, because 9 (1/10 of 90 seconds) x 3 (weeks) = 27 seconds!
Now you can start adding 12 seconds/week- maybe add 4 seconds next run, 8 the next day, and 12 the day after that, more or less, so that by this time next week, you are running 2 minutes 12/seconds . . . keep adding, SLOWLY. It's easy to want to jump ahead, but that is very risky. Once you get to 5 minutes, you can add 30 seconds/week, etc. When you get to the point where you can run 10 minutes without walking, you can add one minute/week.
You can try shortening the walking time while increasing the running time, too. Right now you are running 2, walking 2, in repetition. Try running the 2:12/walk 1:50, and repeat for 25 minutes, for example. As the time you can run without walking gets longer, the walk will get shorter, and pretty soon you'll be close to running the whole 25/30 minutes. Slow and steady and you'll do fine.
I agree with this too but I am not a doctor so...
anyway you are right on target especially if you are a person who never ran before
your main goals should just be
- to get used to being on your feet for an extended period of time
- get used to the impact and slowly build
- get your muscle responses to improve
Since this is new to you, pay attention to your feet and legs and be kind to them. Give them rest days when they need it. This will actually improve your stamina in the long run (excuse the pun).
Do not worry yourself too much about your breathing. It will drive you crazy if you try to micromanage yourself too much this early on and you will quit. Anyway, it may just be mental. Do you exercise in other ways? Compare your heart rate and breathing with your other high intensity cardio. Work out doing something else cardio (bicycle is good) up to the same intensity you feel when you jog. Check your heart rate and notice your breathing. Is it similar to when you run? If you get your self more used to this higher intensity in other ways, it will help you cope with the breathing during running. Just my thoughts...
Original Post by clangworthy:
I know I will keep trying because I like jogging but it kinda makes me feel like a failure because I can't jog for as long as I should be.
Thanks
You may feel like a failure, but I think it is inspiring that you are doing it anyway :)
Original Post by bettypage4:
Original Post by mkculs:
Original Post by clangworthy:
Hey all,
I started jogging three weeks ago, starting my 4th week yesterday and when I started I could do a minute and a half jogging then two minutes walking and kept alternating for 20 minutes. I thought I would be able to increase at a steady pace but have only been able to add 5 minutes to the work out and jog 2 minutes walk 2 minutes.
Is this normal, I would have thought I could be doing better but I still get winded and feel like I am going to die?
Thanks
Actually, you are right on pace if you consider that the recommendation is to add no more than 10% per week. You were jogging 90 seconds and have added about 30 seconds-almost perfect, because 9 (1/10 of 90 seconds) x 3 (weeks) = 27 seconds!
Now you can start adding 12 seconds/week- maybe add 4 seconds next run, 8 the next day, and 12 the day after that, more or less, so that by this time next week, you are running 2 minutes 12/seconds . . . keep adding, SLOWLY. It's easy to want to jump ahead, but that is very risky. Once you get to 5 minutes, you can add 30 seconds/week, etc. When you get to the point where you can run 10 minutes without walking, you can add one minute/week.
You can try shortening the walking time while increasing the running time, too. Right now you are running 2, walking 2, in repetition. Try running the 2:12/walk 1:50, and repeat for 25 minutes, for example. As the time you can run without walking gets longer, the walk will get shorter, and pretty soon you'll be close to running the whole 25/30 minutes. Slow and steady and you'll do fine.
I agree with this too but I am not a doctor so...
anyway you are right on target especially if you are a person who never ran before
your main goals should just be
- to get used to being on your feet for an extended period of time
- get used to the impact and slowly build
- get your muscle responses to improve
Since this is new to you, pay attention to your feet and legs and be kind to them. Give them rest days when they need it. This will actually improve your stamina in the long run (excuse the pun).
Do not worry yourself too much about your breathing. It will drive you crazy if you try to micromanage yourself too much this early on and you will quit. Anyway, it may just be mental. Do you exercise in other ways? Compare your heart rate and breathing with your other high intensity cardio. Work out doing something else cardio (bicycle is good) up to the same intensity you feel when you jog. Check your heart rate and notice your breathing. Is it similar to when you run? If you get your self more used to this higher intensity in other ways, it will help you cope with the breathing during running. Just my thoughts...
I agree with you, I tried to pay attention to my breathing last night and almost passed out. I started to breath deeply and that seemed to go well, then when I switched gears to try and count how many per how many steps I almost hyperventilated and lost my footing.
I think I will stick with trying to get better at it before I figure out how to multitask at the same tiem. LOL
Thanks for your comments
