how can i get past the mental block of running?
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I'm 5' 11'' and 272. I have been trying to become a runner. I was doing the couch to 5K starting back in December. I have only been able to get up to 17 mins of continuous running before stopping. Also, I've tried to run every day, but the days that I have my best runs are after a day off of running. Am i supposed to run everyday? Or am I supposed to take a day off in between? Also, is this just a mental block that I can't get any farther, I seem to be stuck at 1.5 miles before I feel I need to stop and walk.
Any ideas?

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knlburns,

OK, so your goal is to lose weight & reduce your body fat%; thanks for sharing that information. Do you have a goal weight & body composition in mind? If so, what specific timeframe are you working with? Last, have you ever considered the services of a certified expert (personal trainer & dietician)?

Don’t get me wrong, running certainly is a great way to elevate your heart rate & sustain that rate for an extended amount of time (which is critical in the process) but certain exercises like the elliptical, stair stepper & the recumbent bike can be effective as well as long as they’re executed with high amounts of intensity to match your levels of intensity with running.

Keep in mind that strength training can be a massively effective way to lose weight, reduce your body fat % with the goal of “swapping out fat for muscle.” I highly recommend circuit strength training with a mix of free weights, machines & functional exercises; you’d be amazed at the amount of calories & fat you burn if done right….again, highlighting the benefits of partnering with a trainer.

Are you tracking everything (diet & activity) via AH? If not, can we get you set up so you can?

Let me know,

Tony

Trainer
Tony Nicholson 137k
3 years ago
1

You shouldn't run every day. That is hard on your joints and its overtraining. I was told no more than 2-3 runs a week. You can do other cardio that will support your endurance goals though- intervals on the elliptical and stair master are good. Are you doing any strength training?

I struggled at that point as well, try pushing thru by adding one extra minute on to that for each run. For me once I got past the 20 minute mark I was golden. I can go for an hour + now without stopping (of course I am not ALLOWED to by my physical therapist, but I can do it).

sarahk11 32k
3 years ago
1

Just to let you know. I made it 1.75 miles 20 mins. WOO HOO!!

Keith Burns 4.3k
3 years ago
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thanks Sarah, that makes sense. I was actually doing the add a minute, but I was trying to run 4-5 times per week. I will shoot for 3 with a day off between. Also, I find it harder to run outside than on the treadmill. Is this because I'm actually working harder outside than on the treadmill? Thanks for your help.

Keith Burns 4.3k
3 years ago
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Hi - I've been running for years - but even I have days that are tough to run. Once I get started that changes and sometimes are my best runs. I would suggest something like this to get over that 1.5 mile mark - when you hit that point and want to stop - start walking - and start walking faster until you are basically power walking - when you do this for a few minutes - you will want to actually run - it will be a relief - really! Run a bit and then power walk - etc. When you are ready to run the whole bit - 2 miles + whatever your goal is - start a little slower. Later start throwing in some intervals - slow for a couple minutes then faster for a minute etc. Good luck and enjoy the spirit of running - Nicole

Nicki 25k
3 years ago
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knlburns,

Are you getting into to running because you think you may enjoy running or are you getting into running because your goal is to lose weight, reduce body fat % & improve your overall health? I’ll assume it’s because you feel as if you’ll enjoy running; if not, there are oodles of other exercises & strategies you can implement that will be just as effective & provide much less wear & tear on the joints, tendons & ligaments of the body.

I run & have for years & as weird as this may sound…it’s almost therapeutic for me. It’s a great way to mentally focus, so if you’re having a challenge getting past the mental of running, try & take a step back & appreciate it for what it’s worth. A lot of runners pick physical milestones or mini goals that help them to keep the process going. I would highly encourage you not to utilize an iPod or music device until you get used to the process, get your timing & running pattern set & have had a chance to focus on the proper breathing.

I would also suggest reducing your weight to a certain point before you get into a continual running pattern.

Tony

Trainer
Tony Nicholson 137k
3 years ago
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Tony,
I am getting into running as a more efficient way to lose weight and reduce body fat. And if I can get "hooked" on it like most runners I know, it will be a good way to keep the healthy lifestyle going. I will be trying to bike ride when the weather gets better. I have been trying to get at least 45 minutes of walking in 5-6 days a week up until I started the running program. It was an effort to change things up a bit, and provide a new challenge. I can't swim. But I would be interested in the "oodles of other exercises & strategies" that I could implement.

Thanks
knlburns

Keith Burns 4.3k
3 years ago
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you are probably working harder outside- the elements definitely have an effect and you are dealing with incline that you are not controlling. I prefer running outside to on a treadmill actually because its more challenging.

I started running because I was getting bored with walking and wanted to get an edge on losing weight. It did help me increase my cardiovascular condition for sure. But....it was not the "end all to be all" for me with losing weight. Like Tony stated there are many factors involved. I lost 75 pounds in the past year- the first 60 was shockingly easy- kept my calories and portions down, no processed stuff, did cardio 3-4 times a week and strength training 2x a week. The last 15 were harder- I started running and it helped, a little. It was when I switched my strength training routine from strictly machines to circuit training that I blasted through the last of the weight. And of course I kept my portions under control and tracked my intake and burn daily.

I was a runner in high school and knew that I could do it and enjoyed it back then, so I am glad I got back into it, its fun for me and I enjoy the endorphin rush vs. doing it strictly for weight loss purposes. It is currently driving me slightly insane that I have to stop for a while.

Good luck!

sarahk11 32k
3 years ago
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My trick is to make each run fun/interesting in some way. Whether is it by listening to your favorite music, setting a goal time, running in a new setting...you need to find what really drives you...and incorporate it into your runs.

My driver...almost unconcious...is music. I am able to really enjoy my personal time listening to the music and the run doesn't seem like a chore and I end up being much more efficient and most importantly...happy with my result.

Happy running!

batzlb1 4.1k
3 years ago
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Tony,
thanks for the ideas. I have been using the elliptical for 45 mins. on the days that I don't run. I am going to start lifting again.

I'm looking to get down to around 210 or 220. I had done that a few years ago by doing weight watchers and taking spin classes. According to the charts I'm supposed to only be at 185 lbs.. That seems unlikely given my build. I'm more barrel shaped than just a large stomach. Back in high school (20 years ago) between my junior year and senior year of football, I was lifting 6 days a week and put on 50 pounds (185-235) in 9 months. I was very strong but no endurance or stamina. I find that when I do start to lift again, the weight that I can lift jumps up quickly. I assume that is muscle memory at work.

I was planning on running 3 days a week and doing elliptical and lifting with the machines the other 3. I'm not sure I can afford to work with a personal trainer, but I will ask at the AF club.

I do still follow most of the portion control ideas that I learned from weight watchers. I have been trying to use the AH tracker, but I admit I don't do it as often as I should. I eat basically the same breakfast and lunch. (example: yesterday 2300 calories). I will try to get that done daily.

I'm just trying to find something that will work and get me some results to motivate me.

Keith Burns 4.3k
3 years ago

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Keith Burns member since Dec '11

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2/27/2012 at 12:07 PM
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