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Endurance Running Tips 24/f
I love to run. I've been diagnosed with fibromyalgia (basically widespread chronic pain for those uninformed), and exercise induced asthma, and am medicated for both, but it still sucks, and these problems get in the way.
I've been running nearly every other day since August, after a year off working out completely. I used to be able to run 5k in under half an hour, but that's the farthest I've ever run. I've always fashioned myself more of a sprinter, though. I'm very fast, but I can't seem to maintain. I'd like to change that.
I've tried limiting my speed - on a treadmill, I've been setting my jog speed to 6mph, which is almost uncomfortably slow for me, as I usually run at 6.5mph, but I've noticed more ability to keep going. I still can't get on a treadmill and just run for ten minutes. I keep having to walk, which interferes with my ability to just zone out, which is part of what I love about running.
But here's the thing, I don't just trot, or lightly jog. I really run with my whole body. I've come off the next day feeling like I did a back workout, or worked my abs.
How fast is too fast? Should I drop my speed further, even though I have a long stride? Should I change my stride? Has anyone else run into this problem, or have any ideas as to how to work up to being able to run more than 3 miles?
Thanks!
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Maybe give some free advice about: Fitness?
Do you stretch before you run? I've found when I'm lazy about stretching is when I have back pain. Stretching is very important, otherwise, you can really hurt yourself.
Otherwise, you need to be sure you break up your whole body running. Run at a fast pace for a few minutes, but then take a a minute or 2 to walk and relax your body.
When you just run with your entire body, you wear yourself out. Perfect example: If I'm really in a bad mood and just need to run, I will hop on the treadmill and run for like 3 straight miles. But then I have to stop and I feel kinda crappy. However, if I alternate running, lightly jogging and occasional short bursts of walking, I can go up to over 5 miles and feel awesome after my workout.
Overall- I'd suggest cutting down on the speed. Especially if you're hurting after your workout. Give your body a break! Run with jogging AND walking breaks in between and let your body build up to the point where you can intensely run for longer periods of time.
If you need more help, just send something to my inbox! Best of luck!
-Laura (19-f)
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Have you tried the Couch to 5K program? There's a modified version called Bridge to 10K, where you take it even further.
If you're not familiar with it, the basic premise is that you start running in bursts. 30 seconds running, 2 minutes walking. Then, each running session, you work your way up so that you're running longer distances and walking shorter ones until you can do 5k (or 10). It's not as hard on your body while you're working up.
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