Can't run for 5 minutes...

**sexybabe** · 03-19-2010 11:40 AM

I've never exercised in like almost 15 years but I recently got interested in running. I'm doing my first 5k next month and I'm training for it. I jog 3-4 times a week (been doing this for just the past 2 weeks) and I'm trying to build my endurance and stamina in order to run longer distance without stopping or walking. The problem is, the longest I ran was for 5 minutes and I had to really push myself beyond my limits in order to do that. Usually I can only run about 3 minutes then I'd stop because it feels like my chest is going to explode! I know some people who can run continuously for 30 minutes.. even up to an hour without stopping and I'm just wondering how they do it! I used to smoke and I would consider myself a heavy smoker (10-13 cigs a day) but I stopped since I know this won't help my running.

I've been running for 2 weeks now yet I don't see much progress. I'm starting to feel discouraged and scared that I might be the last to get to the finish line next month! I really really wanna be able to do it in less than an hour and I'm trying to push myself here but I don't feel any improvement - except that my calves and abdominal muscles don't hurt like crazy anymore!

How do I increase my stamina? I really wanna be able to run longer, at least for 10 minutes without stopping. I know my smoking has a lot to do with how difficult this is for my body now

**Hopeless Dork** · 03-19-2010 11:58 AM

How long ago did you quit smoking? There are some websites that can give you a guide to how long it takes your lungs to return to their full smoke free capacity... The benefits of stopping happen the first hour you quit and continue to get better and better as time goes on.

I know that many people struggle in the first few weeks with their lungs after quitting smoking as the body is trying to expel all the sludge out of the lungs, lots of coughing and that gets better to all the way back to normal over time.

**shairawilliams** · 03-19-2010 12:24 PM

Well like what you said you have not have exercise for 15 years that's probably the reason why you can't run for 5 minutes. You need to take it slow and start at a level where your body can cope up. Say try running for 3 minutes and then when you feel that your body is ready to run for one minute then increase your running time to 4 minutes and so on.

**WildChild** · 03-19-2010 01:51 PM

It takes time. I started running 4 yrs ago at age 48. I had never run before. Right now I haven't run pretty much all winter so I'll be having to just about start over soon, but when I'm shape I've done 7 miles (about 10k). Do interval training. Start off with a good brisk power walk to warm up, then run at a steady pace until you start breathing hard, then go back to power walking until your breathing more or less normalises, then run again. Just keep cycling it. You'll get so you are doing more and more running and less power walking.

For your health the activity is what counts. Running K's is not really for beginners but go ahead an give it a shot. You'll find there are a lot of people who walk them entirely. It's fun and may give you some encouragement to keep at it.

**sourpuss** · 03-19-2010 02:11 PM

I agree with the others here. Just keep it up and give it time as well. A 5k is a great goal. Don't pressure yourself too much, just have fun. I've done a lot of 5 and 10ks and what I've found is that the excitement of the race and the energy of everyone else there has carried me pretty far. (you'll see what I mean when you race)

Just keep it up and slowly push yourself farther each time, either with speed, distance or time. Or a combo of all three. You'll get to the point of being able to jog the whole thing a lot faster than you probably give yourself credit for.

If you can only jog for 5 minutes now. On your next run, try jogging for 5 and half minutes. Or do those 5 minutes at a slightly faster pace. Or you could jog at a slow pace and throw in some faster intervals for a minute at a time.

**sexybabe** · 03-24-2010 06:02 AM

Hi guys! I got a slot for a 5k race last weekend. Wasn't planning to run but a friend of mine asked if I wanted to buy her friend's race kit who backed out on the last minute. Well... guess what??? I finished my first 5k in 41 minutes! Here's what I learned... I couldn't sustain running for 5 minutes because I was going too fast! I learned that its all about pacing. I did an easy, steady jog and before I knew it, I was actually running for straight 30 minutes!!

yeeeeey!

I agree with you sourpuss! The excitement of the race and everyone's energy kept me going!! A friend of mine who's now running 10k told me that she finished her first 5k in 1 hour, so she thought that finishing it in 41 minutes on my first attempt was actually pretty good... Considering how "bad" I was with my training

I'm joining another 5k race on April 11 and I'm sooooo excited! My goal is to slash at least 5 minutes off my previous time.

**sourpuss** · 03-24-2010 06:16 AM

Well done! Congratulations.
Keep training!!

**pearlmz378** · 03-24-2010 09:25 AM

Hey, congrads on finishing your 5k race. I've been a steady runner for about 4 years and it's taken me that long to finally get up to 9.25 miles. My mom who is 50 can run 10 miles. Just keep up on training and eating healthy and you will reach your goals. My suggestion for you from one runner to another is, make sure you buy new shoes every 3-4 months and get shoes 1/2 to 1 size bigger. I have had runners toe...oh gosh so many times. It's really bad and it delays training. Also, make sure you have decent form running too...because I really messed up my right knee and it's caused me to stop running

I really miss it...I'm training again to run...just takes time. GL!

**magykSomeday** · 08-19-2011 12:29 PM

lol i can only run 3 minutes too! i'm so glad im not the only one

i used to be acle to run over 6 miles at 7.5mph (took 1/2 a year) but i had recently got sick and was doing literally nothing for the past 3 months. now it's basically hard to anything and i feel your pain. its probably going to take me a year but tell me how you did on your first 5k

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