StarvingMartistRecently started jogging 30 minutes twice a week. When does it stop feeling like I'm dying?
If you went from nothing to 30 minute jogs, likely a little while. What’s your history? Solid couch potato with a potato shaped body or worse? You’re looking at a couple hard months. Formerly fit/fit-ish, maybe some high school sports or something? Maybe an unpleasant month or so. You’d be better off easing into it a little slower. Can you do a brisk walk for 30+ minutes? Jog for 10-15? Build up to a full 30 minute jog. They have things like C25K (Couch to 5K) programs that give you good pacing.
I work in the trades, constantly pushing 400lbs crates on wheels, I’m not unfit, but I wouldn’t say I’m running fit. It’s like a whole new part of my feet and legs just gives out while other parts can keep going
Imo the muscle pain from a lite run will go away fast. Especially if your body is used to work, like you have.
It’s worse if I skipped a run one week
Everyone’s body is different but try lighter and more frequent. 3x 20 minutes. You can always push faster, more frequent once you get past “it always feels like I’m dying”, but at this point you’re trying to convince your body, “this will be a regular thing, I need to be able to do this”.
Do 3x 20 and add in walks on off days. Anything to overall make your body raise its “floor” for cardio.
Taking days off is when your body immediately tells your lungs and heart “see I knew he was kidding!”
You can go from marathon shape to having running be a struggle at old levels with 4 weeks of inactivity. Most people go faaaat longer than that
Our bodies want to save energy and not waste it burning calories to keep you in shape, so regularity Trump’s all. Go light, go often, and slowly increase pace, duration, frequency as it feels good. Your body will respond in time.
That’s the SAID (specific adaptation to imposed demand) principle at work. You’ve gotten used the movements you do every day and your muscles can perform them more efficiently. The same will eventually happen with running, once you’ve been doing it long enough for it to not feel like a new movement. Keep at it.
If you don’t have a way to pace yourself – kind of never.
If you haven’t already looked at couch to 5k give it a look. I’ve been more successful with a form of intervals for some days and only one day of “solid” running.
Luminous5481 "Lawless Heathen" [they/them]I think the other comments covered it, but let me repeat that pacing yourself is super important. if you have a smart watch then there are running apps that will watch your heart rate and tell you when to speed up or slow down to keep you in cardio without making you feel like you’re going to pass out.
Which ones might those be? I’ve got Fitbit and Google fit workouts but neither of those have that feature.
So far I’ve just been jogging until I can’t and then walking for a good 2 minutes before I start again
I had a Samsung smart watch when I started running. the default health app had a coach for running that would direct your pace. I think Apple has something similar for their smart watch, but IDK for sure. Garmin of course has a running coach for their watches, since they are tailored more towards people with active lifestyles. but their watches are also somewhat expensive.
fitbits these days are mostly trash, from what I’ve heard. I haven’t had one since long before google bought them.
Nah it’s mostly a smart watch with Fitbit capabilities, and yeah it’s tragic, google literally crippled Fitbit devices when they bought them so that pixel devices would sell. Like actually removed basic functionality.
starlingukGarmin. They’re the best ones.
TropicalDingdongWell. When do you think you’ll die?
NOT_RICKIt takes a while for all the support muscles to strengthen. Once the body pain stops or at least is manageable the best way to improve your heart’s ability to keep up on the run is to interval train. It sucks but it’s worth it to pick up speed and stamina.
Oh yeah; do a good stretch before and after the bulk of your run. Focus on the areas that are most sore after you’re done. I have plantar fasciitis and tight hips so I do a ton of hip and calf stretches once I’m warmed up, and when I’m cooling down.
If you just want to do some exercising, try this program.
Starts very slow, increases at your own pace. The only things you need are a stop watch and enough room to do jumping jacks and pushups.
https://leisureguy.ca/wp-content/uploads/2023/07/rcaf_xbx_5bx_exercise_plans_text.pdf
How old are you. My unathletic 25 year old body could get used to running in 2 weeks. In my late 30s I think it’s at least twice that.
Id recommend cardio every day if you can. Just walk on the other days. Getting your heart used to the work is the biggest issue for me.
Just turned 30
sockinggoodDo not forget to eat a bit healthier. And I would recommend against alcohol and smoking. Those things make the run feel more like dying. And it will take some weeks at the least. Don’t give up, you’re doing great :)
Yeah I’ll admit I drink a fair amount, It definitely doesn’t put me in a running mood the days I’ve actually had some the night before
I know you’ve mentioned having a fitbit. Years ago I had a hand me down and it gave me insight into my sleep that was invaluable. Fast forward, got back into running for the fifth or so time in my life - a few Garmin watches later, and made a conscious choice post covid to stop making myself miserable through alcohol. I still enjoy a drink here and there but it is absolutely stunning how bad one or two drinks will screw up your sleep - and at that point it is a good night but the entire next day is garbage.
Short version of this was meant to say - get good sleep tracking and it may open your eyes a bit and help you focus on your goals. I go to bed much earlier than I used to (9pm feels late now) and target 8 hours of quality sleep - especially on nights before runs, which now is every two days unless I have an event - like a concert or something - that wipes me out.
fujiwoodOne of my favorite apps is called Just Run: Zero to 5k. Its available for ios and Android. I would recomend this to anyone begining running.
Heartrate and spm are also important. Too high of a heart rate and not having the right cadance are both detrimental.
Your heart rate should stay in the recommended zone for running.
www.medicinenet.com/…/article.htm
Your candence should be near 170 SPM.
runnersworld.com/…/a-beginners-guide-to-cadence/
Edit: I guarantee if you do these three things youll see improvments.
i used to do triathlons every season, olympic distance. for about a decade. i never stopped feeling like i was dying. i would be able to do it, going up to 10 mile runs @ ~8min/mile while training - but it never felt good.
i would see other runners, gliding along like gazelles, and i would wonder if they felt like that and just hid it better, or if it was just me. i would dread runs - the only time i felt good about it was when it was over
i dont run anymore, i hate it, its not for me. i still workout 4-5 days a week and i get my cardio in other ways. exercise should be fun, something you look forward to doing
You were probably consistently training too hard.
Basically, if you say you always felt like you were dying, you were almost certainly always engaging your anaerobic system. This is the kind of running that “feels like training”, because our physical culture has conditioned us to believe that all progress requires suffering. But this zone goes by the name “black hole training” for a reason - it beats you up enough that you can’t get the volume in for further aerobic adaptation, while simultaneously not sufficiently taxing your aerobic system to create sustainable gains. Runners who follow a scientific training approach spend 90% of their time below the anaerobic threshold, running at a comfortable conversational / nose breathing pace. If you can’t sustain running while nose breathing, then just walking, power walking, or using a walk-run protocol is preferred to simply trying to push through.
Meanwhile, it is also possible that you would have benefitted from heavy lifting or sprint work. Efficient runners bounce, rather than slog. The rely more on muscle stiffness and tendon elasticity to propel them forward, instead of relying on muscle contraction. The stiffness and coordination required is created by having a solid core (so the snap doesn’t wiggle out) and exerting maximum force.
this is entirely possible : /
ProfThadBachDude I have been running for years. Some months I do 4 to 5 days a week and others only 3. I do 5ks and 10ks and would like to do a half marathon. I have stated biking a few days a week. While I time has improved it is hell for me to get under a 15 min mile consistently. It hurts when I start and I am hurting when I finish. Yes I smoked for about 20 years and I have been quit for a long time. I am 63 and I feel like this is as good as I am going to get. But you know what? I am going to keep going because if I don’t I will get fat and die. So keep pushing.
I’d consider doing a Couch to 10k program.
A good program will build your capacity without crushing you. When I did mine, the first two weeks of the program felt laughably light. But I built the ability to run 10k, and half-marathons.
But it was building capacity, and not training for maximal stress per run.
SaneMartiganIt took me about three months to actually enjoy jogging. My fitness came faster but it was still a chore.
Dr. BobIt won’t. At least not with that approach. You need to strengthen your feet and tendons. I know, you’re fit and you lift. But consider that a typical pace will have each foot hitting the ground 70-90 times a minute. Even at the lower end thats over 2000 foot strikes per side during your run. That will do damage so you need to work up to it.
Try 30 minutes of running for 2 minutes and walking for 1 three times a week. Every week increase the run by a minute. By the time you reach 8:1 you can choose to not stop. Pace should be easy, lime you can maintain a conversation.
After you can run for 30 minutes continuously 3 times a week without felling like death, you can get fancy with the training protocol. But the early weeks are the toughest because you feel like you can do more, but you should absolutely not.
I’m in my early 60s and went from walking to jogging a couple years ago. I did it differently than you. My usual walk was about two miles, and I just started jogging the portion I could and walking the rest. At first, my jogging was only a couple blocks, but as I kept doing it, I got to be able to go further, a little at a time. My goal was really just to keep my heart rate up for 20 to 30 minutes and get some cardio.
So I’m there now. I jog a couple miles every other day. Takes me about 25 minutes, so I’m not breaking any speed records, but my heart rate is between 150 and 170 for much of it, so I feel like I’m meeting my goal.
this is exactly why I don’t do it. I can walk at a pace that is almost faster than I can jog foever but the moment I start having both feet off the ground at once I can’t breathe. I kinda have the same problem with swimming a front crawl. I just can’t get the cadence right and end up inhaling water. I do believe the key may be in your breathing rythm vs your physical movements based on my own ineptness. Take that for what you will.
Is it possible you have mild asthma? This kind of sounds like how I was when I was a kid and they found out I just needed an inhaler
my sisters actually do have excersise induced but I tried to get it checked out at one point and it just kinda fell off the radar. Partially because im fine not jogging. I like walking and biking. I sorta hate excersie just to excersise and like to have it come while doing other things. I really wanted a row bike at one point and was kinda bummed it fell apart as a thing.
Bahnd RollardRunner who has done a marathon here, I think the wall your hitting is when your body is switching gears from warm-up to cardio. Everyone is suggesting the couch-to-5/10k programs and that may help. I would suggest pushing your time spent running a bit further, more time doing cardio should improve things.
I just restarted my long-run training for the year (because its not cold outside anymore, and I want to run a race this year, its been a bit) and just passed that point where I can just go without having to take walking breaks on my “default loop”.
Also goals, having something to look forward to or to work towards helps a lot. Keep up the good work.
VanthStop pushing yourself to where you feel like you’re dying. If you’re new to this much exercise, you’re having to build up both muscles/tendons and breath.
Tendons and connective tissue take longer to condition than muscles. Don’t push to injury.
Aerobic capacity grows by working out in aerobic range. If you push past that to when you’re gasping for breath, you aren’t improving your aerobic capacity as efficiently as you could.
Nerd rabbit hole, you want Zone 2 training and you can find a bajillion YouTube videos on it. The less-nerd version is run until you start losing your breath, slow down or even walk until you catch it again, run until you lose it, rinse and repeat.
Couch to 5k programs are fine. I think if you’re trying to do this for longer-term goals than a 5k in ten weeks, then look for zone 2 training instead of couch to 5k. Zone 2 training will be slower advancement but result in a more robust base.
Also something few people talk about is fully breathing out all of your breath. A lot of people don’t expel their full breath and end up gasping but not exchanging much air. Breathing technique can also help with this.
I think the point is that it isn’t slower, it’s really faster because it actually works.
If you’re training right it never gets any easier, but you do get faster.
Having said that, most people when they first start can’t run slow enough to maintain a stable aerobic heart rate. The solution is alternating run / walk, building up to progressively more running between walk breaks.
As an example, right now I can maintain 11:00 mi / mile at, my threshold heart rate, where I can maintain a conversation, and feel like I can keep going indefinitely. So I run 80% of my runs at that speed, and the rest at faster speeds over shorter distances. Great.
But 2 years ago when I restarted running after a break, my aerobic pace was more than 13:00 / mile. That’s a problem because at that speed I can’t physically maintain the running mechanic. It breaks down. So the only options are to run faster than optimal, which means you’re not getting aerobic training (instead it’s anaerobic training); or to slow down into the walking mechanic.
Research suggests that slow running in the aerobic zone is the key to improving aerobic pace and endurance. And if that aerobic pace is not possible because of mechanics, then alternating run / walk is a good way to average out the heart rate.
Midnight WolfTechnically speaking, the suffering will stop when you die
As someone who also drinks … don’t. It is terrible for your cardio and definitely contributes to feeling like death, because your heart is recovering from some toxicity if you’ve drank within 24 hours or maybe more.
Other than that, other people have good advice. The ‘zone 2’ stuff is probably most relevant if you’re already semi-fit.
Other than that, all I can say is, the first ~5 minutes of any heavy cardio are going to suck, roughly for ever. Even in good shape, it takes the body a good long moment to warm up. I’m sure a proper warmup could reduce the, “I’m dying” feeling down to a, “yep, this is work”, but if you drank within a day, the feeling will be very easy to get regardless.
I haven’t found the first 5 mins too bad. It’s the last 5 mins that suck on a 5k. Just did my first running end to end and by the end the only thing keeping me going was determination to keep going as I had already been going for so long.
I know that sounds a little bit stupid but: In a way going faster makes things easier. I recently improved my 5k record by a couple minutes (sub 22) and when I compare it to me 2 years ago it is in a way easier, because I only need to run at my peak speed for less time. I am sure with time you will have a similair experience.
But in general if the ending is hard and the beginning easy then you should start/run at a slower pace at least a couple times on this distance.
Back when I started running (and it sounds like I was in worse shape than you) I’d do 30 minutes, but strictly regimented times - jog for one minute, walk for one minute. Then 1.5/1.5, 2/2, etc. I think around 5 the break time froze, but the jog time increased. Eventually I found I didn’t need the whole break and started decreasing it.
Following that pattern, I think it took a month or so for 30 without pain. Then comes increasing the speed, aiming for distance instead of time.
Could be never. After 2 years of trying to get fit again after having Covid it turned out I have Post Exertional Malaise and exercise literally damages my body.
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.
SabakodgoIt might be the ground causing issues. Are you running outside? Have you tried a treadmill? They have lower impact.
NastyNativeDepends on age but it takes me 45 mins to warm up and not feel the pain.
It took a few weeks for me. You may just need to slow your pace. I do it more by distance than by speed.
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.