i need help with running..?

Question

this is probably pathetic..but i cant run a straight mile without having to walk to catch my breath...i havent run in almost 2 months. I would like to be able to run a mile and maybe even more without getting extrememly exhausted...i have a treadmil, so i need help on how to build up to a mile...for example, should i run a quarter mile for a week, then build up to half a mile for a week...or what? PLEASE HELP

Answer 1

It's not pathetic. You just need to build up to your mile again.

Start with a quarter of a mile, and gradually add on distance at your own pace. Remember that you don't have to have a set time limit for adding distance; run the extra quarter of a mile when you feel you can do it without stopping. Also be careful not to increase your mileage too quickly; that means don't go from a mile to 3 miles repeatedly. Gradually build up.

Also, I've found that treadmill running is great for extreme heat or cold, rainy days, and late night runs, but running outside is far more entertaining. I always run faster and farther when I'm outside because I have scenery to distract me from the little distance tracker.

Don't worry too much, 2 months isn't that long a hiatus; you'll be back up to where you were in no time. Good luck!

Answer 2

It takes a little while to build up endurance. You definitely want to start slowly, so you don't get discouraged.

Here is a website with a good training plan:

http://www.runningplanet.com/articles/article_detail.asp?article_id=340

Other things to remember (from my personal experience).

1) Don't go out too hard. Go as slow as possible while still qualifying as a run.

2) Go out when the day is cooler. These days the weather is warmer and will sap your strength / energy levels.

Remember to be patient. If you keep at it, the results will come. It took me a while to graduate from the 2 - 3 mile ran to being able to do 5+ miles.

Feel free to drop me a line if you need further help.

Good luck.

Answer 3

I completely agree w ohthechemistry. First, don't get discouraged...everyone starts somewhere. Right now, try to exercise for a certain period of time....lets say 40 minutes. If in that 40 minutes you run for 5 and then walk fast for 10 and then run for 5 and walk fast for 10 more, etc....that is great. What you are doing is building TWO systems: Your muscular system in your legs so that your legs can handle the running....and your cardiovascular system so that your heart can pump the oxygen to the muscles. YOU NEED BOTH to run. As the weeks go by, you will notice that your 5 minute runs can be stretched to 10...and that your 10 minute fast walks can be reduced to 5...and soon will disappear altogether.

Don't measure your distances against others and then become discouraged. Measure your distances and your sucess vs yourself. It'll work.

Answer 4

dude its not pathetic. im a guy and i have trouble sometimes too after 3 miles. so wut u shud do is ups and downs. i know its physical but i believe ups and downs is one of the hardest drills to keep ur stamina high.

trust me ups and downs make u exhausted and will help with stamina increase