(1) go SLOW--you should be able to still have a converstation at the pace you run. And if you can't do that yet, walk until you can.
(2) find a running buddy. I can't tell you how much it helps to find someone AT YOUR LEVEL who will commit to running with you. That way, on days you're not feeling it, your partner can motivate you, and you can do the same back. Also, it helps you keep that 'conversational' pace, and makes you forget you're doing something you may really hate at first.
Good luck with it! Running is really really rewarding.
What I would like to add is the need to get over the mental hump of running. Enroll yourself in a 5k. Nothing is better then running with a crowd, and you'll see all kinds of people doing it, which will no doubt keep you motivated.
Give it a try, make it a New Years resolution!
I was a RUNNER in grad school. My roomie and I went out for a 4-5 miler almost every day, I raced a 5k about monthly, and I ran a marathon almost 2 years ago.
Then I got married...and now it's hard to run again. I don't like going by myself, I don't like getting sweaty and being nasty when he gets home from work, I don't have the time because I have to fix dinner...blah, blah, blah on the excuses! But mostly, I hate how hard it is for me to run now compared with where I was.
So here's the thing: running is GREAT exercise, and it's one of the easiest and most low-maintenance ones to get into. But it IS really discouraging when you get out there and can't run fast or far. (I used to do 4 miles at 8 minutes each...now I do a run/walk 2 miles at 25 minutes. Sad.) Approach it like a battle, if you are as stubborn as I am. Tell yourself that the fact that you can't do it makes you angry, and tell yourself that you WILL do it. The desire for the accomplishment -- to come home and say, "I just ran 6 miles!" -- is pretty much enough for me once I get my butt off the couch and DO it. It sounds like you have that part down already, but it's my biggest challenge. Don't worry about form, time, distance, exertion, etc. until you have decided that you WANT to do this, and then just do the best you can and as long as it's enough for YOU, it's enough for anyone else too.
If there is anyone else that wants to do the Cinco de mayo run, let me know. I know they have 5k and 10k too. Thanks for the support
i was the same way!! i even wrote blog about it http://dominiquesblogfit.blogspot.com/
trust me follow this it'll help you make the transition easier
walk for 10 minutes ( to warm up)
run for 1 minute
Walk for 10 minutes
run 1 minute
you may be sayin' this isn't goin to do anything im better off not running at all.. but you lungs will start to realize hey she's/he's using me up like crazy I need to get stronger for her/him!!! ( i mean it doesn't say that...but you know) your body will adjust. It will make it a point the next time you go outside and start walking to make sure they are ready for those 1 minute sessions of unusual stress and it will feel easier and your body wont be as shocked... each week increase the minute increment by 2 so the next week you will be walking 10 minutes run 3. walk 7 minutes...and so forth try to workout for at least 30 minutes though the heart association says 30 minutes is all you need to become and stay fit and dont forget to cool down for five minutes and stretch to prevent injury.
I sucked at running..I had asthma as a kid..and just could not get my breath to run....
I started walking and jogging in alternate times walk 5 min jog 2 walk 3 jog 3 walk 2 jog 4 etc...following Johnathan Roaches advice of interval workouts...It took me 2-3 months to be able to jog very long ...Now I can jog 30 min or so (with a walk warm up and cool down)...But I used music to regulate my workouts.... walk a song, jog a song...I also have a beach to jog on and I find I am less fatigued if I jog barefoot on the hard sand... or if I jog on grass (with shoes)...I have 8-10 lbs to lose...and have seen results finally with jogging....I do swim once in a while to mix it up a bit...
I like what Stephen said! The first 5-10 minutes of ANY exercise is the hardest!! Really... the first goal of starting a running program is to find a pace that you are "comfortable" at. After it becomes a habit, you can push harder if you wanna.
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