Runner's Forum: How long did it take before you could sustain a running pace?

Hi all, I'm new here.  A bit of background about me:

 I'm a 22 year old female, and although I don't *look* out of shape (5'3", 115 lbs), I can't run.  I've never been able to run, and now that I'm actually trying, it's pretty discouraging.  I just started a couple weeks ago with a 3km route around the neighbourhood 3 times a week, and it generally takes me half an hour because I'll run a few steps, get completely winded and then switch to walking.  After a short time running, my heartrate will skyrocket - I don't have a monitor, but I estimated by stopping and counting for 15 seconds, and I was up above 180 bmp.

 And now, to the question at hand: when you first started, how long did it take before you could run steadily for more than a few seconds at a time?  Like I said, it's only been two weeks, but I haven't felt any improvement at all.  I'm just looking for some light at the end of the tunnel...

I was the same as you and downloaded the Couch to 5km running programme. It has helped me to start building up a steady pace that I can now hold for 30-40 minutes. t has taken me about 3 months to get there and I'm still only running fairly slowly, but it's getting better/easier all the time.

http://www.coolrunning.com/engine/2/2_3/181.shtml

Good luck with whatever you try.

Charbucks,

When I first started running 16 yrs ago I was a chubby teenager.  I started doing 1 mile each time I ran until I felt good at the end of a mile, then went to 2 miles for a while, then 3.  I didn't follow a training program then I just did what worked and din't make me hate doing it.  If you're going to stick with, besides being great exercise, you've got to enjoy it either for the fitness, the adrenaline rush, the solitude, or the joy of self-inflicted pain.... Definitely try a running program, or find a person or two in your neighborhood to run with.  Start slow and don't expect it to be easy.  I'm not a competitive runner, but I've been doing it a while and shaving down the time is tough and takes work even when you're used to running.  Learn to read your body's signals when it tells you to slow down, or speed up.  And don't fear, runners don't hit their peak performance until their 30s or 40s, so you've got plenty of time to kick up the speed.

one of my biggest problems when i started running lo so many years ago was figuring out how to breathe, specifically how frequently.  i started out breathing too rapidly, and predictably tired myself out quickly.  i found that as i learned to relax, and regulate my breathing, my effort level dropped and i got faster and could run farther. 

 i no longer think too much about breathing when i run because it comes rather naturally, but every so often, when i feel like i'm tiring too early in a run, or if i'm losing focus and getting distracted, i go back to regulating my breathing, and all is right again.

 iirc, i noticed that i was breathing at first with every step.  for some reason, that seemed to make sense at the time.  as my pace quickened, so did my breathing, until basically i tricked myself into hyperventilating.  so i started instead to inhale every second footfall, or third, until i found what worked.

much of running is perceived effort.  the harder the body thinks it is working, the harder it feels like it is working, and the faster you will tire.

as a new runner, i also feel obligated to hand out a few handy pointers for when you run...  

run 'up' - as in not slouching or slumping forward and you'll conserve energy in the long run, and feel better doing so. 

similarly, keep your eyes up and looking at where you're running to next.  don't watch the ground pass beneath your feet, or look out to the horizon, but the next little landmark - be it a streetlamp, a parked car, a driveway - that you can run to and pull yourself along - and the distance will pass easier.  its another mental trick that one.  all that matters is making it to that driveway, nothing else.  once you get to the driveway, then you say 'cool, lets run to that streetlamp' and each time, you don't think about the next landmark until you pass the current one.  the distance isn't as daunting if you break it up into small enough, manageable pieces.  

 and relax and find a good cruising speed.  something that feels pretty comfortable, but that you can also feel a slight push (like a reassuring hand gently upon the small of your back, urging you to keep going, but not forcing the issue) keeping you moving.  something fluid where everything is working.  you'll feel like you can go forever.

 it'll come to you.   

 in high school, i couldn't run a mile in gym class without walking at least a lap (or two).  in college, i decided to join cross country.  took me a while to figure out the breathing thing on my own, but soon i knocked one mile off, then two miles, and before i knew it i was running six miles without a break, and pretty hard.  the focus, the eyes up, etc, that got me Captain in three years, and six marathons and ten(?) half-marathons since. 

 that's prolly too much advice all at once... hope it all helps!