Drop it to ten minutes a run plus walking, but up it to four times a week. You’re better off taking it slow and working up. Easier on your lower back and knees. Good shoes also matter. Might want to add some free calisthenics too. Body weight squats, pushups, dead hangs at a pullup bar, etc.
Longer rest periods seem to help me a lot. I’ll be at the gym for a month or two consistently then take a week off. I always come back stronger and with more endurance.
You definitely need to be consistent to keep progressing but take breaks too. Just don’t make one week off turn into 2+ weeks off.
Maybe a few months in?
If I had to guess, you’re in need of building up your aerobic base. To do this you’re going to want to aim for having more time on your feet, which of course is tricky since it feels so heavy for you at the moment (I’ve been there).
The key insight for me was that I needed to decrease my intensity during runs. 80% of your runs should be at an easy pace, which is defined as a rate of perceived exertion (RPE) of 4/10 or less.
When I started adopting this, it felt like I was running at an annoyingly slow pace. For some people, it might even mean that you don’t run continuously during your sessions, and instead do a mix of running and walking (X minutes on, X minutes off).
Are you jogging with a toe to heel motion, or a heel to toe motion?
From what I’ve seen, most people have no idea what proper form is for running. I was the same way until I thought to myself, “maybe it’s not just my body being shitty.”
It helps to not think about running as taking steps, because it’s not. When you take a step, it’s basically a controlled fall. You step out and lean forward landing on your heel and rolling to the ball of your foot
Running is pretty much the opposite. You’re pushing yourself forward with what’s basically a small jump. You want your feet to start off nearly directly below your hips, push off with the ball of your foot, and land on the ball of your other foot with your heel off the ground, as close to under your hips as you can.
It’s hard to explain the full movement through text, so I’ll leave this video about it https://m.youtube.com/watch?v=entUXhcgt3c
But once I changed my form, even my old meniscus injury doesn’t hurt.
There’s a lot of factors, it’s a matter of training your body to get used to the effort. I used to jog a lot myself, beginning it sucked, after a month or two the happy chemicals started working that made it feel good. Add in going out on beautiful days as well and seeing nature helps as well. It’s easier to do it here in the spring and autumn months because the weather is much more agreeable.
You just start to like that feeling.
Ever seen a runner smiling? Me neither.
No but I see them casually having conversations while running with their friends annd that seems like magic to me. I get embarrassed at how I breathe after a flight of stairs or if I have to hurry a little crossing the street.
Yeah, I hear ya. Any cardio exercise helps with that though. I like to hike on local trails at a brisk pace and I’m in a decent place there (not running any 10Ks though)
It took a few weeks for me. You may just need to slow your pace. I do it more by distance than by speed.
I dont run anymore, but when I did, I intently focused on my breathing to keep it slow and stable, even if I was dying. I was never a fast runner, short legs didnt help, but, I could go for awhile after some time.
How long have you been doing it? I remember when I was first getting into running and struggling like this.
I forget how much time it was, but within a year, I was running a 5k at least twice a week. In addition to that, I ran 8k twice, but that was pretty intense and I had a lot of pain after doing that. So, I stopped doing that.
What I am trying to say is just keep with it and if you are running a pace that causes you breath so heavy. that you can’t talk, then slow down your pace.
30 minutes
I mean how long have you been running 30 minutes twice a week?
30 minutes each time
I don’t know if anyone else has said, but just be careful not to trigger rhabdomyolysis.
Jogging for 60 minutes a week is highly unlikely to cause rhabdo.
That’s true for any decent workout, not running in particular. You can’t be “careful not to trigger it” because your body decides whether or not it happens. You can get it on your 10th workout or your first.
Don’t push yourself too much, its better to run a while then walk and repeat. Getting in shape is a slow process.
Maybe never. Some other people also wrote it. But I think only this is not the whole truth: For me I am now running for 2.5 years and I never really stopped feeling like im dying, but I improved over time, so now i am really fast while feeling dead. And you will probably also learn to like this feeling of dying because it shows you you have done something.
Also, yeah there is running in Zone2 for everyone, and thats probably something you should try.
