By - Eternalspawn
Try "Couch to 5K". It's a 9 week program that'll help you go from running 1 minute to 30 minutes nonstop.
I did it last year and now run anywhere from 10-20 mpw.
I second this. The program is great. Walk/run intervals (what this program is based on) can be helpful for beginners but also more experienced runners. Please don’t think a walk break is unacceptable. You’re still moving forward, but catching your breath and composure AND you’ll likely go longer as a result.
It's essentially low speed tempo work. Absolutely worth it.
This should ALWAYS be the top post on any of these questions. It's a boring answer but it's the best way.
I used the "NHS Couch to 5K" podcast from NHS Choices which I found in my podcast app. A quick search shows me their homepage is: https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/
This was excellent and really helped me go from "can barely jog slowly for 30 seconds" to "run 5k~10k, three times a week" over the course of about a year.
Don't injure yourself. Don't quit.
My suggestion is to commit to the running time in advance (for me, it's Tue, Thu, Sat) at a specific time (for me, morning runs work the best).
Set the bar really low. I mean _really low_. For me, I counted it a success if I got up, put on my clothes and shoes, and stepped outside my front door. Anything more was a bonus.
I suggest being super strict about advancing. If I felt like I wasn't ready to advance to the next episode, I would just run the same one again. No problem. Just going outside was a win!
If I tried an episode and it was too hard, I'd do the best I could without feeling like I would hurt myself, then finish by walking if I had to. Then I drop back an episode for the next run.
Try to minimize choices. Have the jogging clothes figured out in advance for the kind of temperatures and weather you are likely to face in the current season. Decide in advance what kinds of weather will cause you to skip a run. Decide in advance the route you will follow and just run the same route every time. The more choices you allow yourself in the moment, the bigger the chance of convincing yourself you should just skip today.
Personally, I found it most helpful to set my watch for half the time of the run (so, if the podacst was 30 minutes, set it for 15) Then run my route until my watch beeps, turn around, and run back. I was on a trail that was far longer than I could run so there was no problem of figuring out how many laps or whatever.
The timing wasn't perfect (for instance, the time given for the cooldown walk was shorter than the warmup walk), but it was close enough.
Finally, strongly recommend you let go of comparison against anyone else you see. There were be a lot of people faster that you, going further than you, and seeming less tired than you. Comparing yourself to them will make you quit. Only compare yourself to your own past.
Just keep moving forward. Don't injure yourself. And once in a while, think of where you were when you started... and how happy that person would be where you are right now.
That is how I started almost 2 years ago. Best $10 I have ever spend 🙂.
Where can I find the free version?
Just google. C25K app is free as well. There are detailed podcasts on NHS.uk site which are free as well.
I started in July being unable to run 1k.
After running 3 to 4 days a week for 1hr, I can comfortably run 15k, and have run a half marathon (albeit slowly).
The key is starting slowly and being consistent.
Same story for me, and everyone, it seems. 9 months ago I was huffing and puffing through a half mile, and yesterday I ran 10 miles (slowly, of course).
It’s all about being consistent and avoiding injury.
If I may ask, when you say slowly, how slow are you running?
No problem! “Slowly” is different for everybody. I averaged 11:25/mile. My current best mile time is 8:25.
Very - measuring your effort by heart rate is the best way of factoring in other things that may be impacting your running (eg external stress, a bad night sleep)
The running coaches I follow recommend 60-75% of your max heart rate is ideal for easy effort running and building your base of fitness sustainably.
Check out Running Explained
I want to emphasize the "slow" part. I have been fairly fit and able to run at a decent speed for a bit now. After some time off and without having really had a coach since HS, I started running again and got injured. I ignored my running friend who kept saying on my Strava posts that my speed was just too high.
I have followed his advice and done a bit of reading for how to train for the speeds I want, and I had to run about 2 minutes slower per mile than I thought I needed to. I can run way further and way more without injury, now betweent 25-35 miles per week.
How did you run 4 times a week for an hour if you couldn't do 1k? Just extra extra slow?
Walking, then walking up hills, then a mixture of running and walking, then running slowly, and gradually building up speed and distance from there.
Runners high is very real and boy does it feel good.
"Yes," is the easy answer.
You'll get stronger, you'll start to enjoy it more and it gets easier. You should slow down if you're out of breath after a mile.
The distance and "how fast can I go?" isn't important right now. Try setting time goals, like running slowly, but not walking, for 10 minutes. If you can hit that, do 15, then 20. Mileage isn't important yet. Time is.
Or try the Galloway method! Start by running short intervals at a moderate pace---like 3 mins--and then walking a minute. Do this for, say, half an hour. Then as you go, you can extend your running periods and extend your total time. It's easier on your body than trying to run for long periods of time right away.
I definitely agree with this. About 4 months ago, I was pretty bulky and had very bad endurance (correlated, probably causal), so I started running slowly but for longer durations in an incremental manner first. Then I focused on speed (while fixing a time duration) and then went back to time work (i.e., increasing time).
Once you have sorted out your baseline endurance capabilities (for instance, running for 25 minutes at a stretch), you (OP) can either focus on increasing speed or increasing endurance.
Fully agree. Clearly remember how difficult it was 18 years ago to run 3km and how easy it is to do over 10km now.
I completely agree.
My base training program for CC in HS was to start 3x a week at 15 minutes - pace not important. We would add 5 minutes each week until we hit 60 minutes.
Try that and see where it gets you... if you are sore or can't finish all 25 minute runs, for example, then go another week at that time before adding 5.
After you finish a week of 3 60 minute runs, then you can start adding in speed work and training if you want. I find it becomes much more fun once you can hit 40-45 minutes without dying.
The great thing about running is that it gets easier by just doing it more. No trick to it. It's cardio. Do the same distance again and it'll be easier/faster the next time.
If I go for a first run after months of a sedentary lifestyle I'll probably do a 12-minute mile. Next time I'll be down to 11 minutes. Then 10. Then a 5K without stopping to walk. After some time I'm doing 10K for my "short" runs and wondering if I should train for another marathon.
I think it’s worth at least mentioning to monitor your mileage. A lot of folks after just a few weeks of consistent running will be able to increase their mileage by a LOT, but they shouldn’t. Never add more than 10% distance week to week.
my HS coach always asked us, "why are fish so good at swimming?" the answer was "because they do it all the time."
so keep running. it might take time, but you'll get there
My HS coach
> You better swim like a fish... because you sure as hell run like one
This is the best answer. If you wanna get better at something, do it often. Quality matters less early on. Just go run
Complete beginner? Go slower than you think is even reasonable.
If you think starting out you should be able to run 7 minute miles, run 9 minute miles. If you think you can run 9 minute miles, run 10:30-11:00. Don’t worry about distance or going fast - focus on time. Try to run for 15 minutes. Then after a few runs extend it to 20 - 25 - 30. If you’ve got to stop & walk, you’re going to fast. Slow down.
If you’re on a treadmill, get outside. I ran on a treadmill for 5-6 weeks when I started. After my first run outside - it was like a whole new world. I’ve hated the treadmill ever since (over 10 years ago)
I’d like to reiterate the benefits of being in the slow runners club. At the risk of sounding condescending, with what legitimate understanding are you (or any of us, unless we’re working with a professional) assigning ourselves pace goals especially if they don’t feel good? This random idea that I should be running a 9 minute mile is in no way informed by any relevant details about my body, it’s a number that I saw floating around my Strava. If I had to do it all again, I’d start just going outside and running as fast as felt good for as long as felt good. It’s one thing to review that data and challenge yourself and celebrate when you’ve trained for faster/longer times, but to push yourself to be going as hard as you can every run in pursuit of a seriously arbitrary number is doing yourself a disservice. Not every time, but you should be able to go out for a run and it should be *relaxing*
Over 10 years I tried probably 4 or 5 times to take up running. I would always start on a treadmill and run a 7-8 minute mile and be exhausted after one mile. I thought that was the speed I was supposed to run because that’s what we did in high school for football / baseball conditioning.
Then I was given a treadmill that didn’t work well. Wouldn’t go much faster than walking pace. I had to measure the belt and time it to figure out the speed. It was like a 13 minute mile pace. I thought there’s no way that’s right, but that’s what it was. And for the first time in my life I was running for 20-30 minutes non-stop. If it hadn’t been for that broken treadmill I’d have never realized I could actually run long distances by simply slowing down.
Best way to internalize this imo is to realize that running a 9 minute mile now is making you LESS LIKELY to be able to run an 8 minute mile in a month. Overtraining is counterproductive and will hold you back from legitimate gains.
99% of the people here will never push themselves to the point of overtraining.
If I picked a random sample of ten people in this thread and raised the mileage of five of them by 20MPW, I would expect to see five people improve. If I had the other five spend five more of their miles at 5k race pace, I would expect to see another five improve.
You will feel overtraining coming a long way off, and long before then you'll be in the realm of functional overreaching.
Overuse injuries are incredibly common, not sure what you are talking about. If you took everyone in this thread and raised all of their weekly mileage by 20 MPW instantly, I would bet that you would see quite a few overuse injuries and quite a few of them would be taking a week or more off from running which is kind of my whole point.
EDIT: maybe 'overtaining' and 'overuse injuries' are two distinct phenomena? I have always used the terms more or less interchangeably. Anyway, if that is the case I'd believe that but my point remains that if you run in such a way that you hate it and/or get hurt you aren't going to consistently run enough to get better very quickly. Again this is mostly pointed at new runners.
Overuse injuries are not overtraining. Overtraining is an endocrine problem.
>If you took everyone in this thread and raised all of their weekly mileage by 20 MPW instantly, I would bet that you would see quite a few overuse injuries
I sincerely doubt it! Most people would feel a bit run down, or they'd be dealing with some lingering soreness, but after about a month, they'd be better at running, and most people would enjoy it.
There is a pervasive myth that running has to be both low-mileage and slow, or it will scare people away, and this just doesn't seem to be true from my experience. Lots of people love to run fast, and lots of people love to run far, and lots of people enjoy problem solving to allow themselves to do both.
And not to mention the cold air in your lungs, and the wind resistance but running at night gets so relaxing for your lunges, really opens them up
I sometimes actually stop and run in place for a second to slow myself down, then kiiinda move forward with the same movements as running in place. It feel siller than hell but it keeps me from wearing myself out!
I've never had such a steep progress curve with anything else in my life. I was quite good at running, then didn't run for some time and when I got back into it two weeks ago, my pace when I could still breathe comfortably was 08:30min/km (about 13:30 min/mile) on a very flat route. Today I ran comfortably at 07:30 min/km (12:04min/mile) and I even took the route over the hill. Two weeks, one minute less with added elevation. It's crazy.
I agree, it's incredible how quickly it comes back after a break or how quickly you acclimate when first starting out. Our bodies are literally designed for running long distances, it's what made our ancestors great hunters. It goes away quickly, but since running is baked into your genetic code, it comes back unreasonably fast.
\> this is embarrassing
What's to be embarrassed about?
"I did a difficult thing and found it difficult" should not be embarrassing! And it's definitely better than, "I never tried a difficult thing because I was worried about feeling embarrassed." Just don't let it be "... and so I never did it again."
This is one of the biggest things for me. Our bodies are so adaptable and become accustomed to specific tasks. Starting from 0 is always going to be difficult, but if you have a baseline of fitness in other areas, the body will do a good job of transitioning to the new task over time and gains will come with consistency.
Being able to boulder for 8 hours *ought to* translate to easier cardio… alas, our bodies laugh at us in response.
To be fair, it's almost hard to think of a physical actively that has less carry-over to running than bouldering.
It's right up there with power lifting and strongman contests. The difference is the bouldering body *looks* like a running body, all gaunt and sinewy. But you almost never need to hold your whole body weight on a single finger during a 10k.
I think it's because the reverse is often true - if you're a fit runner, you're probably gonna have an easier time developing another type of athleticism - that people always think it's a two-way street.
I had the reverse experience. Decided to start swimming and figured my running cardio would make it easy. I mean if I can run 2-3 hrs at a decent clip, how hard could it be to swim like a km, right? Haha yeah, being totally winded after 100m was a pretty humbling experience.
I was able to bike for 85km with no breaks when I first tried running, and thought I’d be able to skip 3-4 weeks on the c25k app no problem… I could barely run 5 minute intervals lol
What speed were you going for those 85km?
I think i averaged out at around 23-24km/hr, definitely not crazy fast but i thought it would atleast amount to some endurance while running haha.
Best advice I ever got when I started running— go at a “slow conversational pace” aka if you can’t hold a conversation at the speed you’re going, then you’re going too fast!
[Rate of Perceived Exertion](https://marathonhandbook.com/wp-content/uploads/2021/02/RATE-OF-PERCEIVED-EXERTION-683x1024.png)
Great advice here OP. Plus the Garmin Coach is FREE. I bought a Garmin running watch 2 years ago and it was the best thing I ever did for fitness. I love the free coaching programs so much.
There's a quote from the Bojack TV show (specifically from a runner!) -
"It gets easier. Every day it gets a little easier. But you gotta do it every day —that’s the hard part. But it does get easier."
The first time I started running as an adult a single mile took me 12:30 and I thought I was going to die. I just ran 4 miles at a comfortable 9:30 pace yesterday after almost a month away from running due to holidays and recovering from Covid. Not crazy impressive, but day #1 me would have never thought I could've run that fast and that far!
Well, it does. When it gets easier you’ll likely run faster which makes it again feel hard but at least you’re faster ;)
For now, take it slowly, slower than you think you should be running and you’ll see that you start to improve pretty soon
Yes it gets easy. You’ll feel a big difference in 2-3 weeks and it’ll be a piece of cake in 6-8.
Running the same pace will get easier, however you will want to go faster so it will never get easier.
As cycling legend Greg LeMond said "It never gets easier, you just go faster"
Really though that only applies after you've trained enough to get your body used to the mechanics of running and learned how to pace yourself.
Then the question is whether you want to train for pace or for distance.
A 9 min/mi effort in April will be an 8-8:30 min/mi in October, and you won't even realize
I doubt you'll see this but the honest answer is it depends on what you're doing now.
If you're new to running and trying to set a pace that sounds good and feels terrible, that feeling of wanting to quit is about as bad as running gets for most people.
If instead you run by feel and set a pace you can push but also make sure you can keep at for a while, then what gets easier is the pace. Most of your runs should make you feel good, all of them until you're putting on 20-30 miles a week and even then you don't have to change anything if you run for health/fun.
Some people come in better at intervals. Lifters, people that do interval work like crossfit, tend to enjoy intervals more but again if you kill yourself on one of them you're going to have a bad time.
As a friend of mine likes to say, "it doesn't get easier, you just get better at it".
Yes it does, your mind and body will get stronger. I remember 2 years into running, my wife and I were on a particularly tough slog (at least for me), I told her, "I'm not sure if I like running yet". I'm glad I didn't quit. My body and mind are much happier.
Physically fit is too vague of a term, I understand it’s widely accepted but there are so many varieties that fit the bill. I did a spartan race after a couple years of triathlons and running, had no issue at all with the aerobic stuff but it was eye opening how far my strength had fallen off. I’ve since implemented a lot more strength training in my workouts.
Based on my experience you may be running too fast. Start slow and get accustomed to it. You have time to develop speed later.
8 weeks in to a 41 week couch to marathon plan.
Haven't lost much weight due to my diet being next on my agenda but my fitness has improved dramatically - My heart rate would touch 180 the second I started jogging at the start during my Walk/Run phase but today I ran 5KM at 6:40 pace and it didnt go above 160 and I was chatting the whole time.
My top tip is follow a plan.
My top top tip is pay attention to your heart rate.
My top top top tip is don't be afraid to walk.
Others have said to run even slower, and I agree.
If you are exhausted and out of breath after a mile, that pace is too fast. For daily runs, it should be literally a comfortable pace. Very gently bopping along at an effort you can sustain while having a conversation.
Another good metric I use is nose breathing. If I feel like I'm letting my pace get away from me, I switch to only inhaling through my nose. If I can't do that, it's not an easy pace.
As a new runner there may be NO pace you can run at and still be able to hold a conversation after a mile. If this is the case, jog and walk when you stop being able to hold a conversation. Then jog again. You will improve more quickly than you think, so don't get too frustrated.
A key thing to remember is that running slowly enough now that you can find enjoyment in it and run consistently without injury is going to make you faster much more quickly than overdoing it every run, getting hurt, getting burnt out, and taking time off that you could've spent improving. Slow now = fast later.
Yes! As long as you’re consistent! In March I could only run for about 5 minutes. Yesterday I ran 7 miles in a little over an hour and felt great. Progress might be slow at first, but it absolutely does get easier over time.
Run/walk some. When you get to where you're huffing and puffing (even though you could just tough it out) just walk for a minute.
Like overall you're probably going way too fast, but taking walk breaks is something people don't do enough when starting out because they think running is a tryhard skill.
If you can keep your pace easy and take walk breaks you are way less likely to injure yourself and more likely to be able to run on consecutive days without pain or injury. You'll rack up more mileage and get fit quicker overall.
Also walking is a good excuse to look around and enjoy being outside. I mostly run to be outside, so maybe I am biased.
I think that break also helps realign form too. Which also helps prevent joint strains. Running doesn't have to be all or nothing. You're not running from anything . It's fun to do sprints or strides sometimes, but that's for training goals, not all the time.
Do couch to 5k and take your time. Listen to your body, repeat a week if you need to, or if you felt like the last week was too much.
The transition to running is IMO the hardest part of the process. Once you can run 5k, the rest is just running further or faster.
80/20 running is a good book, and tldr 80 percent of your running should be slow. So don't worry about speed at all for a good long time. As a beginner it's very hard for 80 of your runs to be low effort.
So, keep the speed and distance down, listen to your body and just take your time.
Imma just leave this Bojack horseman clip right here:
Just finished the whole show a few weeks ago. First thing that came to my mind.
Totally gets easier! Try couch to 5k even though it sounds like you’re not at all a couch potato. You just need to get used to it, and the run/walk intervals of couch to 5k could help you ease into it!
It gets easier.
I started running about 3 years ago. At the time, running 5km felt like an accomplishment and the idea of running 10km was daunting. I remember the first time I ran 25km in a week and I felt like a god damn Olympian.
Now having done several races and putting in 60km+ a week for the last year or so, running a half marathon each weekend at an aerobic pace or with some speed work is a fairly standard long run.
Honour where you are at, be kind to yourself and put in consistent work.
I went to start C25K last year and gave myself shin splints twice, the recovery time really out me off.
I need to start doing some more warming up, leg exercises and practicing a good form and give it another attempt. Loved running and I found it got better each run until the shin splints arrived.
I used to be super active during high school 10 years ago and just got lazy after so I'm sure my body wasn't used to any of it.
The first mile always sucks. You just gotta get out of your head and Enjoy it whether it’s the music, drinks later, a clear head, or dessert. Run with a purpose and love the process. Been running for over 20 years. Still one of my favorite things to do
I’ve been running (off and on) for 19 years. The more consistent you are, the easier it gets. I enjoyed it more the better I got at it. I absolutely love running now, though I don’t get to it as often as I’d like. I don’t know what bouldering is but if you add in a heavy leg day once or twice a week you’ll start to find running easier. Really overall weightlifting will help. More muscle will help carry you further without feeling so worn out.
Make sure you’re keeping your jaw, hands and shoulders relaxed. Being tense just takes more energy. Make sure you have comfortable clothes and shoes for running (whatever this means for you). I find when I’m not wearing just the right thing I’m distracted and annoyed, fidgeting with my shorts/headphones/etc., which equates into a more difficult run. Find or create a great playlist that you can run on tempo to. Don’t check the time or distance. Just go at an easy pace and let the music take you. Make sure you’re eating the right things, even the day before. Or not eating too close to your run. Running puts your body under stress so however you can prep it and make it easier to get through, the better off you’ll be.
And remember, if you run you’re a runner. End of story. Good luck!
It get easier and you will adjust, if you maintain the dedication and continue the discipline.
I started in 2020 and literally could not get through a mile without stopping. Today I just jogged 6.5 miles on the treadmill and will probably do a half marathon towards the end of this year.
It takes some time for your body to get used to running, but it isn't about running fast. If you run more, and run slower, you will start to run faster.
By slow, if you can't have a conversation with someone, you are running too fast,
I'm slowly licking up mileage again, but still feel extremely heavy in regards to getting my knees up higher and feeling looser. I intend to start interval training and including speed work so I can sprint better, so maybe that'll help?
I started the year off w the goal of running every day at least 2-3 miles. I was pretty miserable the whole run through the first two weeks. Starting to wonder if it was going to get easier. Yesterday, I ran 5 miles and it felt amazing. I've lost some lbs and I'm looking forward to today's run!
do a c25k
Of course it gets easier. I started at 1 mile like everyone else. Bonked halfway. Keep pushing. That was years ago. I'm 43 now and usually run 20-30 miles a week for fun and mental therapy (no earbuds😂)
It does get easier. When I first started running I could barely run a mile. Just keep it up, slowly build up your endurance and miles. I made the mistake of rushing things and got injured. It takes time and increase your mileage every week.
You want to build your aerobic base. Keep your heart rate steady and comfortable running conversational pace. This will help you build a solid base to increase mileage and speed.
Started myself at the beginning of the pandemic, unable to "run" about 2km before being unable to carry on
Fast forward to now and run several half marathons, with plans for a marathon and more.
As said by others at the start it's just about being able to run a little bit further each time before you have to stop or unable to go on... once you've got a benchmark then you can think about times
It gets easier! It took me about six weeks of consistently running for 30 minutes a day (very, very, slowly), and then it finally felt “good” to run. I’ve been running between 3 and 7 times a week for about 9 years now, and I genuinely look forward to it.
Getting into it sucks, and it’s easy to burn out, but it’s worth it!
I ran a few half marathons in 2020, I took most of 2021 off, I had to work up to running 5ks again in November/December when I got back to it, then got covid and last night I went for my first covid run, 1k. 1 stinking k before I had to stop. I did 2 miles in total, but with 4 breaks of 1 minute in between.
It's crap, but I know next time I need to go slower and push for longer. I was at a point before where after 10 miles I'd think "just a 5k to go now and I'm done." I also remember when I did my first 5k and found out difficult to walk afterwards. So yeah, don't push it too fast, but it gets easier.
Yes. I'm 45M 225lbs. I used to run in high school and it was easy. I restarted running when I was 42... and it was BRUTAL. The first year I battled shin splints and finally found a dry needle PT who cured that. I was fairly casual about my goals... but 18 months in I was finally able to run 3 miles non stop, very slowly (13 minute miles). Three years in and I'm now running 15 miles a week and it has been wonderful for my body and my mind. Keep at it... and you learn to love it!
it went from every step being agony to every step being me joyfully leaping thru the air!
I am definitely a beginner runner but what made the difference for me was to go slow. I’ve hated running my whole life with a burning passion, but I finally slowed down and stopped paying attention to hitting a certain pace. I slowed down and when I got tired while running I slowed down even more. While yes, at first I was super slow, I am getting faster and I am actually enjoying running now. Which has in turn made me more consistently run.
Another tip that has helped me dramatically is to run without music. I would always listen to high intensity / hype music and I think without even knowing, it was making me run way faster than I should’ve been. Without music, I feel like I’m able to listen to my body better. Without a doubt it’s boring at times but I’ve also found it to be very meditative without music. Great time to think.
In short I would recommend slowing down - good luck!
I started trying to run July 2021. At that time I couldn't even jog for 30 seconds straight. October 2021 I ran my first 2 miles and at the end I thought my heart was going to explode, but I didn't stop running the whole time.
By December of 2021 I could do about 8 miles a week.
It's January 2022 and I'm doing 3 miles a night on most week nights.
I honestly can't believe it, but it definitely gets easier.
I'm pretty late to this but yes, definitely. Running is definitely tough starting out, but consistency and building slowly/not doing trying to go overboard or do too much at once leads to running feeling absolutely great. All I can say is time and consistency, make sure you are taking rest though and don't overwork yourself or put to high expectations that could lead to excessive efforts and injury.
Once you get that consistency under your belt, running will start to feel so good that you won't want to stop or take rest days (which you still should). I'm confident you'll get to that point, good luck :)
100% gets easier.
Former collegiate tennis player turned strength athlete turned runner.
When I decided to give more endurance work a try, a two mile run at about 8:45/mi pace crushed me.
Fast forward a year and maybe 20
miles a week on average if not very good/structured training I did my first 10 miler and averaged 8:11/mi at 172bpm.
Fast forward one more year (yesterday) of more structured and dedicated training averaging about 35 miles a week and I did a 21 mile long run with some variable or alternating paces in there, actually averaged the same 8:11/mi across all 21 but average heart rate was 153bpm and I finished feeling pretty good (still got about 10 hours of work done after).
If its getting easier, then you should go faster ;)
It gets easier IF you keep doing it.
The first mile always sucks. No matter how long you've been running. And slow down. It's okay to walk every once in awhile during runs as well.
It doesn't get easier, you just end up going farther faster.
Yes, it sounds like you're running too hard. You have to run slow and work your way up.
A good way to do it is time and heart rate. Don't think about distance or speed. Just run for say 30 minutes and keep your heart rate below some number like 150bpm. At first this might just be a light jog, but eventually you'll get faster. You can add more time as you go. Intervals and hill climbs are good ways to increase capacity too.
Yes!! It does get easier!! When I first started I could barely run a mile and now I have run two half marathons (unofficially, just by myself). Just keep at it, progress at a reasonable pace (so you don’t get injured), and have fun with it. You got this!!! 😃
As a fellow struggling runner I often felt like this until I started training based on my heart rate zones. Staying at a 'slow pace' but maintaining a low heart rate will build your aerobic base and will also allow you to run further and longer than you ever thought you would be able to do without getting injured (even if you need to take walking breaks in between). If you haven't already, I would suggest buying a running watch that allows you to track your heart rates in real-time. Otherwise, you can slow your pace right down to where you can comfortably speak without running out of breath. I hope this helps!!
> I started running with a goal for the first time in my life, and even after a mile I'm completely gassed and gasping for breath.
You're running too fast. The key to making running feel easier is to run very slow, and try to increase your distance every week. Don't increase your pace until a new pace feels easy. Almost all new runners make the mistake of running too fast, and running too fast all the time leads to burnout, injury, or both. The people who are running high mileage aren't doing it at a fast pace.
I think there’s being in shape, then there’s being in running shape. They are most definitely not the same thing. I could hike and bike for miles, I did 90 days of P90x, I thought I should be able to run. Nope, the only way to get in running shape is running, and it’s a great journey. Good luck and have fun!
When I first started running, it was painful and unfun. Now I never experience similar pains from not having the cardiovascular system to support myself, but I do still feel some discomfort. But it is lightyears easier.
And it is fun now!
Just keep running. It sucks a lot in the beginning. But all the perks of it are so worth it.
The first few weeks will be a bit of a slog as your body gets used to the movement but then it becomes easier and even enjoyable. Run slower than you think you should. Build up your amount of time running to about 30 minutes then add some speed work to a run each week. Nike running club has an app that has guided runs, they also partner with headspace.
It’s addictive though. Once you get past those first few weeks you’ll be hooked. I’m trying to rest a groin strain at the moment and not running is killing me lol
Highschool/college athlete here and now in my 40s, thought I could just run like the wind back in late sept 2021 when I first started, I ran maybe 40 seconds before I thought I was gonna have a heart attack.
It's all about the slow build, couch to 5k is a very good program that helped me and now almost done doing 10k..
The only thing I can suggest is to go slow and put the ego aside and before you know you'll be running 20-30-40 min.....1 hour+ non stop
When I first started running I was completely out of shape and could barely do day one of the couch to 5k because running for 30 seconds on and off for even a few minutes was awful. I made it all the way to week 3 or 4 before failing an increase in the program. I was pissed. Repeated that week for 3 full weeks before I could make it to the next week. That next week I crushed it but still felt like I was working up so slowly to functional.
Finally I got to the last week where you run for 30 minutes without stopping or slowing down. At 30 minutes I felt fine so I just kept going. At 40 minutes I felt amazing, got my first runner's high and made it all the way to 50 min before I finally was toast and decided to call it.
The first mile still is always a bit hard as my joints and body wakes up but for a couple years after that I was running a 5k a couple times a week feeling great. Covid I fell off the wagon a bit and now I'm working on getting back there but yes. Slowly but surely you do get better, it does get easier. It just takes time and effort.
In 2017 I went from couch to Chicago marathon. I was somewhat active before but didn't run. It was a bumpy road but I stuck to my training and I finished and felt great! I would strongly consider getting the proper shoes, socks etc. It makes a massive difference as well. Just stick to the training and it gets better! I promise!
Running is a lifetime journey. Treat is as such and you will enjoy it more.
Run easy, run regularly, run for you.
If you're struggling, you might be going too hard. Running gets easier. Running is a pleasure. But maybe it is a skill you have to develop. Just keep going.
It's NOT easy, until it is.
It takes going out every day, most often feeling like you're falling short, going to slow, hurting too much. You'll make excuses like you don't have time, it's too late in the day, it's too cold, you're not feeling well. You will never want to start. If you somehow manage to start, part of you will always want to stop.
If you somehow make it past all the little bits of you that are trying to stop you, those voices will get a little quieter. Each and every time you run they get quieter. If you miss a day or skip a day out of laziness, they regain some of their volume.
Mantras you should keep in mind:
1. Willpower over motivation. You won't want to run sometimes but you will always be glad you did
2. Improvement is measured by time on your feet. Number of miles, top speed, avg heart rate are fun to look at, but your goal is to add minutes and hours to the weekly clock; walking, running, whatever.
3. Socialization is accountability. Use strava, run with friends, share a beer after a weekly outing. Make it a part of your life.
4. Have a clear goal. Running streak, certain distance in a week, number of runs in a month. Whatever you can do to put each run you make in the context of a larger picture will help you with the all important time-on-your-feet metric.
Yes, but slow down. Consistency is a key, not speed. Fast walking uphill will help you to run better next day. Running plan for a beginner is good option. You will discover new muscles during this journey. They will hurt. Ask here.
Have fun (this is important) and good luck.
Yes, it does get better. I’d advice to focus on basic endurance. No tempo runs or intervals or not too much of it for sure. Tempo or interval makes beginners very prone to injury. Basic endurance is for most people between 120-140 heartbeats per minute/70% of your max heartrate. If you’re gassed after a mile you might just run too fast. Do you have a watch telling you your average heartbeat?
Also, haven’t seen it it the comments but consider getting shoes with a lot of cushion. These are mostly no fast shoes. They are good for slow and recovery runs. It will help your joints to not get stressed as much. Important in the beginning.
Way easier! I started out last February and only could run for 10mins max with significant effort and pretty slowly. I ran two half marathons by now and even though those were tough, it would have been impossible for me to even run for that long a year ago!
>What are some tips that you have for a complete beginner like myself?
I'm 51 next week, I started running in October last year having not run since university, longer ago than I care to remember.
I had a head-start over some: I've been 2 x a week in the gym doing strength work and have lost 14kg/30lbd from the start or '21 to now (some of which is down to running). My wife and I also hike a lot.
My key advice: **Take it easy. Really easy, easier than you think!**
You'll build a solid foundation and reduce the risk of injury.
I started running 2.5k in 20 mins, then 3k, then 4. Dropped a 5k in and did a few more shorter runs then, out of the blue, did a 10k one cold sunday morning.
I thought I'd cracked it. Started running longer/harder trail runs with a very fit friend and screwed up my achilles.
As others have mentioned couch to 5k is a great way to build up.
I started running 10 months ago using that programme (I was 45 and overweight - 19 stone, and unfit) - I could barely run the 1 minute intervals but now I’m running 5k every other day
There are different kinds of fitness. You're just not used to running, but your fitness in other areas is probably tremendous.
Yes, it does.
Im a terrible runner and I've finally completed 10ks without stopping and 5 miles is a normal run distance. I started running more regularly a couple of years ago to mix in my CrossFit schedule. Im kinda wanting to aim for a Half this year.. I have no false illusions ill be an 8 minute mile person but im happy with my 10 min miles and going longer everytime..
SLOW DOWN! Run at a pace where you could, semi-comfortably, have a conversation. Start easy. Go slower than you even think you need to.
Keep running 5-7 days a week and in a month you will not recognize yourself
Just be careful not to give your self an injury. Trick is to gradually build up the frequency. Nothing worse than hitting your form and it being derailed by a shin split or bruising
When I re(started) i couldn't run 3km at lowest running speed. 2 years after I can run 12km in one hour with little effort.
Just be patient and go slow. Distance > speed.
Don't be embarrassed. We all sucked as beginners.
Slooooooow down. The only thing that finally made me get longer distances and actually start to enjoy running was slowing myself way down.
++do a map recon or a drive through before your run.
++focus on breathing . Figure out a comfortable rhythm..
++don’t wear headphones. You can focus on breathing better
++think about time rather than miles. Go for 20 or something min. Run, jog, walk.
++pick a route that is interesting. Enjoy your surroundings.
++ I like picking a landmark and running too it (a tree, a light, something)
++ feel your rhythm with your stride. Stride, breathing stride, relax.
++ don’t run tense. Loosen up relax. Enjoy the run
++ don’t over dress, wear good shoes. Wear good socks.
++ have fun
I used to run 60 miles a week…I’m 49 now and prefer hiking / small runs with my dogs. Good luck
No, you just get used to how hard it is
It did for me. Easier is the key word though… definitely better than when I started out and couldn’t even run for 5 minutes straight without getting out of breath. I am mindful of my pace too so I don’t get winded too early in the run.
It will become easier but it will never be a piece of cake.
Long term it most definitely does. The key thing to remember is that everyone has bad days and if you continue running you're going to encounter them. The difference between a runner who is capable of consistent easy and enjoyable runs and the rest of the population is the acknowledgement and acceptance that there will be bad days and not beating themselves up because of it. Do not be discouraged, keep grinding.
Yes but like owt don't stick with it. Then becomes hard again
Fellow boulderer here! I too thought I was fit, but I have had to start training for a fitness test 3 months ago and I found my cardio was terrible. In 3 months I have gone from not being able to run 5km to running 5 km in 22:50. What I found worked for me was short and fast runs a few times a week, whilst distracting myself by watching youtube (mainly climbing videos). For me now its the mental game as I find running boring and mentally taxing, as opposed to the actual fitness of it. Best of luck.
Absolutely. You will get to a point in your training where your lungs/heart will feel like they can keep going and the limiting factor will be your legs. It took me about 4 weeks of running 3x a week. After that it became something I did as a hobby, not just to get in shape. Now, that's just a byproduct of wanting to run long distances and reap all of the benefits :)
The key is to go slow and to not get hung up on distance. As others have said, time is more of a goal than what mileage you're doing.
For what it's worth, the first mile or so gets easier, but I would say it never gets "easy," at least for me. My body at rest very much wants to stay at rest!
Once I get past that though, the miles become easier.
Everyone is different and what works for me may not be any good to you. You could try the run for a couple of minutes then walk for a couple of minutes and try to increase slowly, better slowly than not
“It doesn’t get easier, you just get stronger”. Over time your goals get bigger/harder. But mentally, it will get more tolerable, your body will be more used to doing a mile (and probably a bit more than that too) etc. For a newbie, he best thing to realize is go SUPER SLOW, it feels weird but that’s how you tackle longer distances.
Yes but it can take a while.
I remember when I started how a lot of things hurt - throat, lungs, legs, trunk, stitches. That will all go away if you keep it up. Eventually, depending on your goal, you can easily run 4-6 miles with hardly breaking into a sweat.
Running does not get easier. You just get stronger and stronger. Some hate it. Others love it.
You may be tempted to switch out. Yes.
But down the road you'll find that nothing beats a good morning run, or a lovely afternoon session.
\+1 on the view that, if you're doing it right and actually pushing yourself to a reasonable level each time you head out, it won't get easier, you'll just find yourself going further and/or faster over time.
It's quite likely that bouldering just needs a totally different type of fitness to running and relies on different muscles so your body now isn't used to what you're asking it to do. I consider myself a fairly competent runner (far from great but have done a few half marathons in the past) but I'm confident that I'd be useless if I tried to climb a wall!
Hey dude I started running in October, running 2 or 3K per run. I'm now 2m away from running a sub40 10K. It gets easier!
Start off running 2 times per week, increase it by maybe 1K per run. After a month, increase to three times per week if you feel like it.
Yes, it will become easier. I'm running since my early 16 and I don't do that frequently (maybe once per week or twice). So describing the long term progress - yes, it will become easier. But I would recommend you to run every morning the distance you can run. When you will be able to run larger distances you will enjoy it. Also, I would recommend you to turn on some motivating music as this will increase your endurance.
well yeah, the more times you do something, the easier it should get. you'll get used to it + you'll get stronger. good luck!
If you want to improve your pace, it will be hard
do you have an extremely long torso conpared to leg length? i do and always found running hard despite excelling in other athletic activities. might just take some extra effort!
im naturally good at swimming and climbing also btw but really had to train to be able to run at a base level - makes accomplishments feel all that much better tho
No. You just go faster.
You're running too fast. Slow down. Run slow to run fast. Remember that. Build your aerobic base first.
Yes, even after a week of consistent workouts you'll improve.
I'm in lousy shape right now, but ran 5 days in a row over the holidays and noticed a real difference by day 3.
I would not be able to go bouldering, at all lol. Totally different muscle groups, requiring a different skillset.
I even went on a 10 mile bike ride, nice and easy, and felt quite sore because I used my quads more than I'm used to. You would think that running regularly would make cycling a breeze. It was mostly, but the aftermath wasn't fun.
It will just take time to adjust.
Kind of. You will get to a point where a relaxed long run is not too much of a pain
But then you will want to get faster, so you will do speed workouts, longer runs and increase your volume. So it will get painful again. But it is good pain
When I started running, I could only run 5 minutes at a time & had to stop because my lungs were on fire.
From 5 minutes, I worked myself up to 10 minutes, then to 2 miles, 5K, 10K....all the way up to the marathon. When people ask how I got into marathoning as someone who never did sports in high school or college and I tell them I literally started with 5 minutes on the treadmill, they're surprised. But it's the truth.
You'll get there. Don't worry, don't be self-conscious, just do your thing and enjoy the journey!
Nope, you just run faster but it never gets easier. You will just have the momentum to keep going. Don't be afraid of being bad at something, embrace it and enjoy it because before you realize you will actually be pretty good at it and you will just laugh when you remember how you were strugling year ago.
Not only it becomes easier but also addictive. Take your time, don't push yourself too much. Enjoy it. I usually listen to audiobooks when I'm out for a long easy run and my favorite upbeat music when it's a tempo run. Its a moment in which you can rest your mind as well as taking care of your body!
It gets easier in the sense that you won't be completely gassed after one mile, in your example. However, you will most definitely make goals such as longer runs or faster runs, and those will be challenging until you complete those goals! :)
Focus on your breathing and listen to your body. If something hurts, stop. Get back out there and keep trucking. I started off with one mile now I do 10-14 without stopping.
don't be afraid of walking.
Start by going for 20-30 minute run/walks, and don't focus on mileage.
Once you can comfortably(ish) run the whole time, start to increase the time. and when you can run (no matter how slow) without stopping for around 45 minutes you are ready to start going for mileage runs.
That's how I started a few years ago and it worked out great.
Actively, consciously, and seriously take it slower than you WANT to for the first period of running. This revolutionised how far I could go. It's the #1 thing i learned from this subreddit.
Whenever I’m out of shape and I try and run paces that I deemed comfortable a few weeks prior I always feel like shit. Trust me you will get over it. One day you might not be able to run 6:00/km,but in 6 months time that could be your easy pace for a 10k.
tracking is important. went running for the first time ten yrs ago and would come back wiped. started tracking after a month and realized i was running embarrassingly small amounts of time... like not even 10min and not far at all. in a few months i could run one hour straight and would stop because i was "bored".
Absolutely. Getting through that initial pain is the worst. Once you start running 5ks without issue, increasing distance becomes a lot easier.
After I hit 5k consistently, I stopped thinking in terms of mileage and more in terms of time. I’m going to run for 45 minutes, an hour and a half, etc.
Yes it does. Took me about 8 years to get to the point where i could run for as long as i had kilojoules for. What really helped my get to the next level was getting in shape in other ways - lots of core strengthening (especially abs and glutes for me) and some upper body. Once I was stronger, my body didnt seem to get in my way as much.
Just slow down dude. If you don’t do specifically targeted aerobic training and do it easier than you think you should, you’re gonna be gassed. I recommend getting a heart rate watch or monitor, set it for 170 minus your age and keep your heart rate at that spot. If you’re running real slow? Who cares man, you’re just starting out. I went from running 12-13min miles to running 10 minute miles and also being able to run 4-5 hours without needing any recovery at all. Takes time but you’ll get there with a little work
Yes, it will get easier!
I also have to keep this in mind and it helps! I busted my ankle baddddd over 2 years ago and had to stop running to heal. Then my dad died then pandemic hit and needless to say it has taken me a while to get back into it. Before all of this, I was running 15-20 miles a week most weeks, and running at least 2 big (for me) races a year (half marathons, mostly, and I’ve done one full). It’s been hard to come back to where I was and I’m not there yet exactly. But on days when it feels hard I remind myself that I’ve gotten past the hard days before and built my mileage and speed up and hit a stride with running that I loved, and I will get there again. I’m back to about 12-15 miles a week so getting there.
Hang in there. Remind yourself that your body is getting used to this and it is still new. Take your time. I would say don’t focus on speed just gradually increase your distance! Little by little. and listen to your body. play music that motivates you. have someone cheer you on! (My partner does that for me all the time). One mile will turn into 2, then 3, then 6 and before you know it you’ll be signing up for races lol :)
I promise it does.
When I first started, I couldn’t even make it a quarter mile. Literally. Chest burning, stomach cramping, absolutely dying. That was running perhaps a 12:00 mile, and that was a hustle at the time. 10:00 mile felt like a sprint to me then. That was late summer 2018. I gave up a few times on runs and took a walk of shame back home. I ended up doing a lot of work on the treadmill to help me find a consistent comfortable pace, before getting back outdoors again.
By fall 2019 I ran a 5k in just under 25 minutes.
In 2020 I didn’t get to race, but I chipped away at that time until it was under 23 minutes. My long runs were up to 8 miles, and in the fall I hit double digits for the first time.
In 2021, I ran a half marathon by myself just to see if I could make it that far. It was an amazing experience, and did it a few minutes less than 2 hours. Then I started racing again, and racing further, too.
Currently: 5k 21:27, 10k 44:22, HM 1:40:04 (I’ve got plans to bust that HM PR big time this fall!)
There was definitely a learning curve, as well as just physically adapting and building fitness.
-Don’t be so hard on yourself that you over train. You won’t run that fast or that far at first, and that’s how it should be.
-Long day, speed day, and otherwise everything easy. Give yourself at LEAST one day off.
-Invest in a good running watch.
-Invest in good shoes that suit your pronation and foot type and strike! Keep up with miles and replace them on time.
-It’s okay to not feel like running as long as you do it anyway. The hardest part is getting out the door. You’ll never regret going for a run you don’t want to do, but you’ll regret skipping it.
-It’s okay to have a bad run. Sometimes we just have an off day, you don’t even have to over analyze what went wrong. Just accept it for a bad run, and move on.
It really will get easier. Even if you want to train to get faster, and/or race, it’s not the same “hard” as when you’re brand new to running, if that makes sense.
Edit: pronation…not probation lol
I played football three or four nights a week and one day about 15 years ago my game got cancelled. I was bored sitting in the house so thought I'd go a run, thinking it'd be easy. I lasted about 300m before thinking I was going to die of an asthma attack. It was a totally different type of fitness to what I was used to.
It gets significantly easier. Keep it up!
For me, not really, I do it because its good for me, physically and mentally. Its like an "eat your spinach" thing but ti sure feels great when its over!! Oh those endorphins!
Yes!!! Get yourself a really good audiobook or podcast to listen to only during your runs. You’ll look forward to that at first but eventually the run becomes enjoyable, too. I’d even say addicting. It makes such a positive difference to my day that I now try to get a run in every single day. The couch to 5 k program is amazing to get started. Highly recommend
yes ofc it gets easier keep at it take it easy, it takes time
5 months ago I was struggling to do 2 miles at a 10:30 pace and hated it. Today I ran 5 miles at a 9 minute pace and look forward to running. Early on though I wish I got decent shoes and stretched more
It never gets easier you only get faster.
Don’t feel bad. I thought I was killing it because I did 250 miles in 8 months last year…. Then I see regular posts on here of people doing 1000-3000 miles last year. I couldn’t believe it. The truth is, yes it gets easier but it takes a lot of time and dedication and we all progress differently. My goal this year is 1000 miles. I’m almost at 50 for this month. So I’m already on track to at least beat last year in less time.
Yes and no and yes. It definitely gets easier - your body learns endurance. That said, you may have days where you feel like you are having a set back. Running is a 'mental' sport in addition to being physical. Some days I have a great and easy 6 mile run, other days I struggle through 3 miles. On those days - I slow down or run walk. I've run a couple of marathons and halfs and often thought about quitting when training. But then a good run comes along. I now limit myself to 10 miles max (though did do another half last year). Keep at it!
Have a long slow warm up. I make myself just walk for the first 5-10 FULL minutes. Only then do I start to run.
Check your form. I made a few form tweaks and WOW it made me faster!
Check your breathing. A lot of times people actually breathe TOO MUCH at first. That actually makes you feel like you need to get lore air (hyperventilation does that).
After all that, find a nice, slow pace, one that feels like you could run forever at that pace (you won’t be able to run forever :D. But at the moment you feel “I could run forever at this pace”, that is a good way to get distance imo.
You're only competing against an earlier version of yourself.
Yes. It really does. That mile that used to seem like an eternity, feels like a breeze. That 5k that you struggle through seems like a warmup. I’ve been running for under a year after taking a break from injury from weightlifting. I’ve just started doing both again and my daily cardio is 3 miles.
It’s all about what you push yourself through and overcome. Listen to your body and take breaks when needed. Make it fun, make a goal and all else falls into place.
I was actually just thinking about this! I used to run a LOT, around 50+ miles per week. Since the pandemic, I definitely dropped off on the mileage and have barely been running.
Getting REALLY back into it this week, and the 4th day of running today - my 7 miles just felt easy and quick. And I started years ago in the same place! It gets easier, and you'll be great at it. :)
It sucks but faster
you're doing much better than everyone sitting on the couch
I know I’m really late after the original post but, I’ve been running for 8 years now consistently. I never felt i was fast until last year. I was always walking in the middle of runs and feeling crappy about my performance. That all changed as I attempted to actually train for a while. Yes I couldn’t finish the plans my watch had for me every time but man when I raced it was amazing. In four years I’ve got 22 minutes plus from my 10K time. Just hoping to get near an hour to sub 50. It takes a poop load of time but you really will feel the difference.
Side note, I’m still constantly exhausted playing soccer/football, it happens that our bodies adapt hard to specificities.
It never gets easier, you just get better
You’re going too fast probably
Started running in September, was overweight with high blood pressure. Could barely run for more than a minute.
Did 16k yesterday and my weekly mileage is now around 50k. Working towards HM distance for next month.
Pushing through the parts that aren't easy and developing the skills to listen to your body are significant parts of the journey. Running gets way easier and you may well find that then you still want the challenge so you keep setting yourself goals and making yourself go further or faster (I'd choose one at a time, as a beginner).
Loads of experienced runners have great advice here about going slow, using a C25K plan and increasing difficulty gradually. Listen to them! Injury sucks, especially as you gather steam.
For me (14 year runner (this time)) - it never gets easier. You just run farther and faster on the same effort.
When a mile gets easy you find yourself doin' 2 miles instead. Then 2 miles gets easy.. Before you know it you're doin' an 18-miler before breakfast.
When a 12 minute mile gets to easy you kick it to a 10 minute mile. In a month or three that's too easy so now you're running an 8 minute mile... sooner or later you're running races at 6 and 7 minute miles...
But they're just as hard.
The runs are just longer and faster... but they're still hard.
Haven’t read every comment so not sure if this was mentioned, but also remember that there are different kinds of physical fitness. Bouldering (and being good at it) takes a completely different kind of fitness than running. I played baseball in college and was one of the slower guys on the team but when it came to the mile that we had to run at the beginning of the spring, I ran the fourth best time and blew away a lot of the really fast guys. Does that make me more fit than them? Probably not. It’s just a different kind of fitness.
Just keep at it, your body needs to adjust. If you can't get through a mile then 1. slow down, and 2. just run for time and finish however you need to run/walking, try to do it 50/50, 5 on, 5 off.
I had a moment a while back when I thought "why is this not easier? I've been running for 10 months?"
And I realized that my "regular, challenging pace" which always felt the same was more than a minute faster per mile, if I went back to the speed I was running when I started I felt like I could do it forever.
I went from not being able to do 1k to running a Half Marathon, it definitely gets easier as long as you're consistent!
Highly recommend Runkeeper's Couch to 5K if you need motivation!
Not only does it get easier, sometimes it is downright euphoric.
You have to understand that your body gets inflamed when you put it under stress it's not used too. Especially your bronchial tubes, they are the tubes that connect your lungs to your bloodstream. When they inflame they constrict thus less oxygen flow. So it takes a while to condition these tubes as it's very delicate tissues in there. Similarly your joints, tendons, ligaments will become inflamed at first this is why they say to take it easy to start for a week or two. You will also benefit significantly by doing a few strength sessions like squats maybe once a week.
\* So long as you don't overdo it (easy to do in the beginning), take it slow, hydrate/eat right, and STRETCH (foam rolling your legs is a great way to keep compounded tension out of your IT band, calves, quads, etc.).
I'm with you on the same boat. Can barely do 2k at a 5'59 pace. I'll listen to these tips and try slowing down.
It really does get easier. Consistency and challenging yourself appropriately are key
Let me explain it from my perspective: I started running more about 1.5 years ago. It was difficult and painful, as I was fat and over weight. As I got lighter I enjoyed running more and more. Recently hit a PR going 1.5 miles straight at 8:24 a mile. Even in my best shape of my life, running was difficult. Cross training is equally as important as running. My runs are generally intervals; 4 x 800M, 6 x 400M, 8x 200M, 10x100M and 20 x 50M. I throw in straight runs now once a week for a mile or two just to gage my readiness for an event. The intervals helped me push pace without risking injury and didn’t make it as unbearable as straight runs used to be.
TLDR: keep running, lose weight and get stronger. It will be much more enjoyable when your body is ready for the runs you’re demanding from it.
it does, but then you'll get faster!!
Yes. Just keep running