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Finding Beginner Schedule too tough :(
I've been "running" for 3 months now. I have been trying to follow the Beginner's Schedule from this web site, but in all that time, I have only managed to get as far as week 5 - run 8 minutes, walk 2 minutes three times. Yesterday, I tried to move up, but not as far as week 6 (12 min run, 1 min walk three times). I tried an intermediate stage of 10 min run and 2 min walk. Even with this, I crapped out after 2 sets and then could only run for a couple of minutes before having to walk again. It's not the breathing; my legs just get to a point where they will not cooperate any more. I also seem to get slower each week!
I've been sticking to 3 runs a week. I'm not sure I could cope with more, because I get quite achy the day after a run. I swim on two or three of the other days instead, because this seems to help the aches. On those days I also do some exercises that were recommended to me at the gym. I've also tried not doing anything at all, so as to get a complete rest, but this did not help.
I'm getting very discouraged, even to the point of being tearful at times, especially since the intro to the schedule says _anyone_ can get through it in 8 weeks, starting from scratch. What am I doing wrong? Is there some way I can push myself to achieve more and progress better? Or is this something that I have left too late in life to start from scratch? - I'm 50, female, only started exercising seriously last January and currently have about two surplus stone on me, although I have lost 2.5 stone since May and am following the Slimming World system.
I've been sticking to 3 runs a week. I'm not sure I could cope with more, because I get quite achy the day after a run. I swim on two or three of the other days instead, because this seems to help the aches. On those days I also do some exercises that were recommended to me at the gym. I've also tried not doing anything at all, so as to get a complete rest, but this did not help.
I'm getting very discouraged, even to the point of being tearful at times, especially since the intro to the schedule says _anyone_ can get through it in 8 weeks, starting from scratch. What am I doing wrong? Is there some way I can push myself to achieve more and progress better? Or is this something that I have left too late in life to start from scratch? - I'm 50, female, only started exercising seriously last January and currently have about two surplus stone on me, although I have lost 2.5 stone since May and am following the Slimming World system.
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Comments
If you haven't got a Heart Rate Monitor, keep the pace comfortable enough for you to maintain a reasonable conversation. Talk to the trees, lamp-posts and the birds.
Slow and steady is the way to go. Get a good base on which you can add speed and distance much later on.
Keep at it, tehuti
dave
There are a range of things which could be impeding your progress, although the obvious are: Are you wearing the right shoes? are you attempting to run too fast?
I would be canny about the 'Slimming world plan'. A lot of these weight loss things don't cater for people who exercise, so make sure you are eating enough. And don't worry if your weight loss slows now you are running, it's muscle building up in your legs. Instead look in the mirror and compare with an old picture. You WILL be slimmer and more toned, trust me.
Keep at it, best of british from me.
And you're never too old to start
These schedules are only guides, not rules.
In the words of the wise 2Ts - "just keep plodding, it'll come."
As XB said, make sure you're not going too fast, the slower you go, the further you'll go, it doesn't matter at this stage if you do one mile in 10 minutes or one in 20 minutes. I've been running since may and I still only train at 13-15 min miles, but I can string quite a few of them together now. I'd recommend using a Heart Rate Monitor if you can get hold of one, see if someone will lend you one to test out. This will force you to run at sensible speeds and help you to increase your distance without getting injured.
Also if you're dieting hard, you might find you're just too tired to run, slimmming world has different types of foods on different days doesnt' it? Do you find that it's easier to run on red or green days? Or you may need a little extra fuel a couple of hours before your running sessions, maybe a banana or a slice of toast with peanut butter or honey?
Also, if it's your legs, you might want to look at some leg strenghtening exercises in the gym?
Good luck, it will get easier, I mean, you can run for 10 minutes without stopping, and that is fantastic.
My shoes were recommended to me by the Derby Runner shop some years back (that's another story and a demon from the past!!!), but only have about 60 miles total on them. I did email Slimming World for advice on how to combine their system with running, but received no reply. My local consultant thinks exercise is a waste of time, so there is no point asking her.
I would love to run occasionally with someone similar so as to be in a situation of mutual support and encouragement. However, I've been told that before I can join my local club I need to be able to cover 2-3 miles comfortably even to fit in with the non-competitive ladies! At the moment this seems unachievable.
Can you post a typical day's eating, to give an idea of what you are taking in. The fact that you can walk fine suggests that your body is ok at using fat as fuel, but may be low on glycogen for the running. Just a thought.
Where abouts in the Highlands were you? As you may spot from my nickname, I'm a local.....
I gave the slimming world up after a bit and just tried to eat healthily while doing exercise.
Have you tried swimming and maybe some fitness classes in your training? I found a huge improvement in my fitness from cross training
Sorry to hear you're having a tough time. I agree with Nessie about the diet - maybe you just don't have enough energy to keep you going. Are you actually still dropping weight? If so how much per week?
When my hubbie was on a strict calorie controlled diet he found exercise almost impossible and had to slightly increase his calorie intake.
Also, are you drinking enough throughout the day before you run as being dehydrated can make running a nightmare.
Stick at it, it will get easier and be worth it in the end. It will change your body shape in ways that losing weight alone cannot do.
Best wishes
Sam
I look at it this way, you can work on losing weight, or you can work on improving your performance, and eat well because it makes you fitter and healthier. You can also eat more volume wise. I follow the 2nd option, feel great, have lost fat (not weight) and improvewd my distances like crazy. It does sound to me rather like you have just run out of fuel. You need 100cal per mile for running. Bonking is no fun, and makes you feel like crud. Make sure you eat enough!!
tehuti - stick with it if you enjoy it. It will get easier.
Best of luck
Floosie
We stayed first in Fort William. We walked from Kinlochleven along the W. Highland Way to the point where you overlook Glen Coe and then back again, about 6 miles each way according to the map - I would have gone further alone, but my partner does not exercise at all and this was more than enough for him. After this, we drove to spend another night in Inverary, with the obligatory stop en route to eat and shop at the Inverawe Smokery (drool!)
My last two days eating - Green focuses on carbos, and Original on protein, and it is recommended to alternate them for best results. I'm an omnivore, but use soya milk instead of dairy to help with the approach to "that" time of life.
Monday (Green)
Breakfast - 42gr WeightWatchers cereal and 125 ml soya milk.
Lunch - can of chick peas with salad veg
Snack - Muller Light yogurt and banana
Dinner - 6 Quorn balls and half pack of Batchelor Pasta n Sauce made up with 125 ml soya milk
Snack - pear, apple, peach
Snack - pack of Ryvita minis
Sins - 1 Elizabeth Shaw mint crisp
Tuesday (Original)
Breakfast - banana with low fat yogurt and 28gr crunchy oat ceral on top
Lunch - Muller light yogurt, apple, grapes
Dinner - casserole with about 180gr beef plus carrots, leeks, swedes, onions and 190gr new potatoes.
Snack - quarter melon, nectarine
Sins - gravy powder/tomato puree in casserole
- single measure of Laphroig
My weight loss has slowed a lot since I first started, which I did expect. Eating as above, I'm losing 0.5-1 pound per week. If I try to up the quantity even a little, I either stand still or put on again.
Hmmm, I used to be able to drink booze in quantity, but I gave that up
I'm no expert (far from it) but from your daily food details, I wonder if you're eating enough carbohydrate? Maybe someone with more nutritional knowledge could advise.
Re the water - can you keep a bottle beside you at work? I keep one on my desk and find I sip at it all day just cos it's there. Or you could try some of the flavoured waters. I know 'real' water is supposed to be best at hydrating but the flavoured stuff would be better than nothing.
Anyway, best of luck. Let us know how you get on.
We've all been there - so don't give up. This may seem sacrilegious, but I used the following plan before I became acquainted with RW. You could maybe try some of it for variety.
http://www.runningplanet.com/articles/article_detail.asp?article_id=340
You will get there. I ran my first 5 miles yesterday. This time last year I couldn't run for 30 seconds.
Good luck.
Do you run before or after your evening meal? I doubt I could run half a mile if all I'd eaten all day was a banana/yoghurt/cereal breakfast and a yoghurt and fruit for lunch.
Running and other activities fit around the work. I tend to run some time between 2pm and 6pm (am scared to be out alone later), while gym visits tend to be 8-9pm once the pool has become child-free. I specifically restricted yesterday's "lunch" to yogurt and fruit because I knew I would go out to run an hour or so later and therefore thought it inappropriate to have anything more substantial.
Tehuti, what did you eat on the run/when you got back?
Or add a banana right before you start running.
I think it sort of boils down to probably not eating enough to really progress your running, and your unusual hours don't help.
It may come down to a choice between sticking to the diet and accepting that your running will take longer to improve, or eating more and focussing your eating patterns around your running if you want to improve.
Keep going. It will get better!!
One thought, after reading your thread.. You say that you have proper running shoes without many miles on the clock which you bought several years ago? (Sorry if I've misunderstood).
If your shoes are old and you've lost/gained/lost weight over this time perhaps your biomechanics have changed. P'raps a trip to the running shop to confirm your shoes are still right for you would also help?
I'm sure the diet thing is the main cause of your woes, though.
Good luck and WELL DONE !
BL
I also started running on a run/walk program, and also needed to repeat the earlier weeks several times. I think perhaps my body needed that extra time to get used to the idea of running. I know it can be frustrating to not seem to be improving but you are getting stronger, and you will get better, honestly. Don't give up now.
I agree with the others that you need to eat a little more though... perhaps you could try having a banana as soon as you finish your run so your body has some energy readily available to replenish?
Good luck.