I haven't ran in yrs not on a treadmill or outside. Right now i speed walk but i want to begin running, i've tried a few times but get really tired after a few feet. What can i do to gain strenght an not get tired so easy. my goal is to run 5 miles one day soonAny advice for a beginner runner who hasn't ran in yrs?
If your goal is to run 5 minutes soon. Then just jog very slowly whatever feels comfortable then gradually go faster for 5 minutes. Your getting tired because your going really fast. Also try to ignore the tired and pain because the more it hurts the better that means that your heart gets really strong. Once you can run 5 minutes then here are some workouts.
Monday- Jog 3 miles very slowly
Tuesday- 0.5 mile warm-up. Run 2 minutes as fast as you can 4-5 times with a 3:00 minute rest. 0.5 mile cool-down
Wednesday- Jog 3-4 miles very slowly
Thursday- Find a steep hill and run up it as fast as you can for 2 miles. Jog down the hill very slowly for recovery.
Friday- Jog 3 miles very slowly
Saturday- Jog 4-5 miles very slowly. Then at the end of the run do 6 build-ups
Sunday- REST. NO RUNNINGAny advice for a beginner runner who hasn't ran in yrs?
Richard has the right idea.
Try setting a goal of running a lamp post distance etc. while out on you normal walk. Slowly work at it introducing more runs like this in your walk until you are walking one post and jogging the next post. From here start jogging 2 lamp post etc until you build up to say running for 5 - 10 minutes and then 20 minutes and then you could probably get on to a proper training program.
You really need to push yourself, as with your walking you are reasonably fit. Running is harder, just focus on the goal of achieving a lamp post, and you need to start pushing yourself.
The next time you walk 5 miles, do run-walks.
This should help your body get used to the idea of running, plus you won't be psyching yourself out with a full running work out.
Build into it gradually.
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