Hi. I've been running for a few months now. I started off in the gym and a few weeks ago, as the weather becomes "warmer", started running outside. The problem I have is that I can run consistently and well on a treadmill for up to 30mins but now during my outdoor runs I find myself having to stop/slow to a walk a few times during the run. All I'm looking for is to be able to run for 30-45 mins non-stop at a speed of about 11kph. What's really bugging me is that I can cycle and walk miles outdoors without hinderance but I just can't get my running down. I understand now why so many people give up after a few weeks - not that I'm going to.
Probably a good idea to let you know how often I go running. Currently I run 3 times a week (between 2-3miles) with a day inbetween. I also go to the gym 3 times for resistance training. On 2 of the days I run I also go cycling anywhere between 10-20miles and I do core training 3 times a week with the resistance work. So basically I'm exercising 6 times a week alternating between cardio and weights e.g. Mon-cardio, tue-weights etc.
So does anyone have any hints, tips, suggestions, drills, training programmes that may help me punch through this problem....
Any and all suggestions welcome. Thanks
You say you want to run for 30-45 mins at roughly 11kph. That means you would cover approx 6.5km-8.25km in a session whereas you usually only cover 2-3 miles in a run which is about 3.22km-4.83km. Your maths doesn't seem to add up there. It looks like you're trying to double your distances virtually overnight. Maybe that's why you're tired?
Sorry Sleepy Cat but your post has me a bit confused . What math??? I try to do 2-3miles per "run" but find myself stopping and/or walking for a short time then continuing. This takes me more time than if I were able to run the route at a constant speed. I'm not trying to double my distance over night; I'm trying to improve my running ability so that I can run consistently and constantly for 30-45mins. Hope that clears up any confusion
To the others thanks for the replies. Basically it just comes down to patience, persistance and practice which I know works because last year I did a lot of cycling and over winter worked out in the gym and have found that my average speed has increased by at least 1.5mph. Doesn't sound like much I know but I was quite pleased with that
OK P Patching, now i'm confused.
If ur running for 3 miles per run then that equates to roughly 4.83km (which i assumed you covered in those 30min treadmill session). If you run for 30 mins at 11kph, like u said u wanted to, then you would cover 6.5km.
I read it and thought you were wondering why you couldn't magically run further in the same amount of time just because you were outdoors. I must've read it a different way to everyone else.
A bit besides the point but 30 min at 11kph would be 5.5 km rather than 6.5km, Sleepy Cat... I'll leave you to make your own comment about your maths!
Keep at it, Pete, and you'll soon get there. If you can find somewhere nice to run, it helps! I try to distract myself with the scenery and squirrels in the park.
Hey all. Sorry for the confusion. Miss Knees has is right. I can run on the treadmill for X amount of time without stopping or walking but when I'm running outdoors I find it harder going and have to stop/walk for parts. Probably should have left the distance and speed out and just said "hey how can I get myself running continuously for 30-45mins?" Hopefully this clears it up
Don't know about the rest of you but sometimes when I write/type something down it sounds better in my head than it does on paper/screen
Good thing about the town I live in Helen is that it's built around a bend in a river with a large park running along the one side of the bend, so there's a nice quiet path and fields with trees to run through.
While I think about it I've found an A4 sheet of A4 with a running table on it which shows an a 8 week programme that takes you from running 5mins, walking 2min
to running 15mins, walking 1min. Is this what's called Interval Training?
One other thing would doing something like the bleep/shuttle test help? and if so where can I download an MP3 file of it?
Thanks for all the replies and tips
Hi pp & all - I still really think you're worrying unnecessarlily P. You can build up to running continuously for 30 mins outside if you slow right down. Until you can do this I wouldn't worry too much about speedwork - get a good base of fitness first (about 6 wks) then start add in speed work, tempo, fartlek and hills. I still think the only reason you can do it on a treadmill is that it is much easier - no wind, no varying terrain and the treadmill actually carrys you forward so it takes less energy. Good luck - I know you will achieve this.
I don't think the bleep test would help you, though it's a fun competitive thing to do every now and again (bleugh!)
And Miss Knees - I think you know why you're not getting faster/fitter. You have reached a plateau that your body is comfortable with. From your posts you know what to! Do you run with a club? Speedwork is much more rewarding if you do it with someone. You actually sound like me..........."hmm, think I'll do a bit of speed work tonight.......but it's much nicer just wandering along looking at the scenery Ooops! I'm back home now......... maybe I'll do it on Thursday......... LOL - i know how you feel!
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