I need urgent help with running!

[Anonymous]

I need to be able to run 1.5 miles in 15 min by the middle of September. I run at least 4 days a week and have been for close to a year. The thing is that after a mile I just can't do it anymore. I'm not sure if I'm giving up or if I just put all my energy into that one mile. I push myself to do the mile then when I stop I feel sick. My mile time right now nonstop is 9 min (not sure if that's good or bad). I tried running for 5 minutes then walk for 3-5 min and run another 5 and then do it all over again so that I'd be running 15 min all together without adding the walking time. I've also ran one mile then rested completely for about 20 min and ran again. I've also run up and down at a pretty steep incline for 30 minutes (walking less than 10mins the whole time but jogging at 5.5 mph).

Any advice on what I can do?

[NotJustAnotherGuy]

A 9 min mile is pretty bad for any one who has been running for a year(!?). You need a beginner's program.

You might want to try the couch to 5K program from coolrunning[.]com. I used the site back in my early running days in high school and it's pretty reliable.

Here's the routine:

link

It gets you jogging 3 miles in 9 weeks. And if you can jog 3 miles nonstop, you should be able to run an 8min mile or 14 min 1.5mile.

I run a 5 min mile and 6:30 min/mile in a 5k (3.1 miles) race and generally run around an 8min mile on long distance runs. I've always been physically active, so I started out running 3 miles a day on a hilly course (you'll probably benefit more from the beginner's program since it's easier to maintain) and once I got a feel for it I started doing a more progressive training routine of

Day1: Sprints/Hills (800m repeats or 2x 30/60/90 seconds of sprinting up a steep hill)

Day2: Moderate 3 miles / recovery run

Day3: Long slow distance (6-12miles)

Day4: Easy 2 miles / recovery run

Day5: RACE or pre-trial / mock-race

Day6: Rest

Day7: Rest / recovery run -- easy 3 miles

So once you get done the beginner's program, you might want to switch to a routine like that. Since although it's a lot more challenging, it will give you better results.

[Asker]

I meant as jogging/running some days during my workout, not serious running. I've only been doing that for about 3 months.

[Asker]

So I was looking at the couch to 5k thing and it looks too easy. Should I still do it or should I just fast forward to more intense days?

[NotJustAnotherGuy]

Fast forward! by all means, if you're capable of working harder, then do it. The key is not giving up once started, however. So if you do decide to skip to week 3 or 4.. then stick with it.. don't jump back a week just cause things get rough. Eat well too. You're not at the stage where you can eat all day and stay skinny, so the foods you do eat make sure they are high protein low calorie. Once you get to 30+ mile weeks, then you can basically eat all day >:) I love that about running.

[Shyguy_1988]

Try drinking lots of water before you run so you are hydrated before you run. How do you know if you're hydrated? Well one way to check is your pee should be clear not yellow, also drink like 8-12 glasses of water a day, that what you need for proper hydration. On top of all this you really need to push yourself, listen to motivational music you think your tired but your not! I've only been running for around 3 months but I used to run years before that but I'm at a just under 8 minute miles but I can hold that 4 or more miles. If you can run a 9 minute mile there is no reason you can't push yourself a little harder to go that extra half mile. If you run out of energy, get light headed that is a sign of dehydration. Don't run right after you eat, wait 2 or more hours after. Usually in running yoi see progress and results within months so if you've been running one year with no progression that is very suprising, maybe also go to a doctor and get a physical just to make sure everything is normal.

[Asker]

Well its not really one full year of running, its more of me sometimes adding straight running into my workout. I've been running pretty much everyday for the past 3 or 4 months.

[Shyguy_1988]

Did you ever try running for your mile, then powerwalk, like walk 3.5-4 mph get your heart rate down the run 1/2 mile? Try things like this then build yourself up to running it stright. Or just run it at like 5mph and if your on a treadmill get used to that speed. Gradually keep increasing the speed when it starts getting more easy at that speed. When I first started running I did this and I started at like 10 minute miles, I used to run often years ago but got back into it a few months ag.

[Asker]

5mph is pretty slow for me, that's the thing. I can run but after a mile I just don't want to do anymore. I have done the powerwalk after a mile. I usually do a mile, powerwalk, then do another mile. Guess I'll just cut down my powerwalk time gradually and see. But thanks for the tips!

[Shyguy_1988]

I just recommended a slower speed because you said you got tired after one mile which isn't that long of a distance so I figured I'd recommend a slower speed that you might be comfortable with for longer distance. You said you get dizzy after one mile and only thing that comes to mind is hydration but you also said you drink plenty of water. I never get dizzy when I run, can you elaborate on how you feel dizzy or the feeling you get?

[Asker]

Its like a I want to puke type feeling. I get light headed. I drink a lot of water to the point where I think I drink too much so I don't think dehydration is it.

[Shyguy_1988]

O that feeling. I get the puke feeling sometimes like if I eat right before a run, sometimes it happens even if I run a couple hours after I eat, kind of depends on what I eat and how much. I don't get a dizzy feeling though so normally I'll keep running and it passes. What is your heart rate at when you're doing your cadio work out? What is your heart rate when you're rested?

[Asker]

I'm not sure. I never measure it. I don't usually eat right before I run. If I eat then I usually wait at least an hour before running but maybe its like that because I did eat anyways.

[Shyguy_1988]

Yea you can get the ill feeling if you just wait an hour, like I said it depends on what you eat and how much. You should try finding out your heart rate during your cardio work outs though, that's useful information. Also know what your heart rate is rested, that's easy to check, just find your pulse and count how many beats per minute, really you can just count how many beats in 15 seconds and multiply by 4. Normal is between 60-70 something I believe rested. Intense cardio its like 175

[Shyguy_1988]

cut me off there! anyway 175-190 BPM for someone 18-24 I believe. If you are over the 200 BPM range you are more then likely straining yourself too much and its best to run at a slower pace and work your way up to a faster pace. For longer distance running you don't want your heart rate too go up too high so its best to start out slower for a longer period then fast for a shorter period if that makes sense. Which is why I recommended a slower pace but longer distance.

[Asker]

Makes sense. Thanks! I'll have to keep that in mind. I just went to the cardiologist last month for my heart and everything came back fine but its better to make sure myself.

[Shyguy_1988]

haha, yea well your young so I wasn't trying to say there was something wrong with yourt but if you don't normally run long distance like lets just say anything over one mile its a whole new ball game and you don't want your heart rate at that high of a BPM for that long of a period. Because I can run one mile pretty fast but I won't hold it long distance. Long distance I'm normally 1-2 minutes slower then I would be if I were to do only one mile.

[MyNameIsJonas]

You need to push yourself.

Also you need to know this, Just because you can run miles on a treadmill does NOT mean you can do it on track/cross country!

You need to be training on terrain too gain balance muscles!

You need to keep your pace at at least 6.0 mph to finish in exactly in 15 minutes! That is an easy pace! In fact I would say speed it up to 7.5 and just finish it up I think the time factor is psyching you out!

Interesting treadmill fact: Running at a pace of 7.5 mph would finish a mile and 1/2 in 12 minutes!

Keep pushing yourself and make sure you get used to running outside on a track or wherever you need to perform the 1.5 mile!

[candlewax]

You need to evaluate your diet. Given the response below, your body just may not have the energy because you're skipping an entire meal during the day. You'll be able to lose weight and eat normally if you're running this much.

Other than that, you need to push yourself a bit harder. It sounds like you're babying yourself when you run.

[madmisskelly]

you just need to learn to push passed it. Its doable, you only think you can't but you can. Even if you have to slow down to a jog, just try it.

[semifastrunner]

Before you go on any plan you need to figure out what is preventing you from going beyond 1.5 miles. Is it that you stomach hurts, you are out of breath, your muscles hurt, something else? I have been running for competitively for 10+ years and trained people. Describe in full detail a challenging run that you had.

[Asker]

I'm not out of breathe, my stomach doesn't hurt nor do my muscles. I just give up and get somewhat dizzy. I feel like I push myself to do the mile then after that I either give up or have nothing left to go more.

[semifastrunner]

If it is dizziness, it could be from lack of water or poor circulation in the body. Like everyone else suggested, drink lots of water. Also, consider deeper breathing and stretching after running for a 1/4 of a mile. It will lead to better circulation in the body and prevent injuries in the long run.

[Asker]

I stretch and drink A LOT of water, so I'm not sure if that's it. But thanks.

[kheserthorpe]

Well the speed is not high. So you need to jog for 15 minutes at a 10 minute mile pace.

You feel sick?

Can you tell is a little about your diet, and what you eat in the hours before running?

[Asker]

Which speed isn't high? Because I change it up. I only do the 5.5 mph for the 30 min incline.

I don't eat much because I'm trying to loose weight and have a pretty bad metabolism. For breakfast its usually a fruit, cereal and almond milk or yogurt and a wheat bagel with hummus. I tend to skip lunch or eat half a turkey sandwich and veggie chips. Dinner is usually a pretty large healthy meal. When I eat more I find that I tend to gain weight.

[candlewax]

Honey, you need to eat adequately in order to do all that running. Poor diet + exercise isn't a great idea.

[kheserthorpe]

I am somewhat suspicious you're gassing out at a mile due to inadequate food.

Try eating 400-500 calories of carbs about 2 hours before your run.

If that doesn't help, I'd suggest a couch to 5k. But you will need to eat enough to do the running. If that means you eat a bigger meal early in the day and a smaller dinner, do that. You need to time your food to when you need the energy if you're dieting and exercising.

[martyfellow]

Try dong 2 miles a day at a slower pace for a few days. Then try the 1. mile again; I thik you'll fin dit a lot eaiser to complete. You are prettty close now actually.

[cellogirl]

Don't push yourself just go for a run outside away from the track with a watch and time yourself but don't look at it until you get home. take route that have hills in them and have busy roads (I always feel like I have to continue running when there are people around because I feel like they'll judge me if I stop). Also you are just stopping when you are only beginning to feel tired. All I have to say for that is suck it up and continue even if it hurts.

[DiamondKutt]

Eat (preferably carbohydrates) like an hour before you run. Drink lots of water beforehand too to hydrate yourself.

[heyitsdan]

9 min mile = one mile + 0.5 mile = 4.5 min + 9 min = 13.5 min seems like you can already do it.