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As you try to run longer, try slowing down your pace a little. Just stick with it and hang in there.
posted 3 months ago
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Hi Nicole!
I'm very new to running, myself, so I would certainly defer to what the more experienced folks have to say in this matter. In my limited experience, however, a slower pace has been key. I started running for the first time this past November with three miles as my limit, and now I can go upwards of twenty miles..... but I run VERY slowly. I'd suggest slowing your pace by at least 60-90 seconds/mile, and seeing if that helps. :) Best of luck to you!
posted 3 months ago | edited 3 months ago
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Take you your time slower is better than speed. One rule of thumb is add 10% to your distance each week for about three weeks then on the fourth week back off the distance to allow recovery. then repeat.
posted 3 months ago
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My best motivation for running longer is getting a running buddy. Also running slower is the key as you start racking up the miles.
posted 3 months ago
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I recently just started to run 4 miles but was in the same spot as you. I was at 3 miles and ran into a mental block. Def. slow your pace down and then start working on your time. I was running 10 minute miles now i'm around 11minute miles but i can now run 4miles!
posted 3 months ago
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I think the key is why are you stopping? b/c of pain, tired, or mental block. A mental block can make you think you are tired and can't go on anymore and a running buddy or joining a running club will help that a tons. I had a buddy who had a problem like that and said he couldn't go over 4 miles. So I ran with him one day and I had him convinced we were doing 4 miles and I got him to go 5 without him even knowing it.
posted 3 months ago
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I definitely agree with the advice to slow down, run with a friend, and figure out why you are stopping. If it's only mental, give your playlist a boost with some new songs and crank it up. Dance, sing, go nuts.
posted 3 months ago
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Slowing down will help. You might also want to try couch-to-5k (C25k) or a similar plan. Like Joshua said, it depends on why you are stopping. My guess is you are running to exhaustion (and probably too fast). First you need to train your body to go the required time period (most likely around 40 min for 4 miles). It's ok to do that by a combination of walking/running (which is what c25k does). Once you get to where you are doing 9 min running and 1 min walking for 40 minutes, you are probably ready to try 4 miles without stopping.
posted 3 months ago
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I agree with everyone else about slowing down. If you stop to walk, that's okay. When you're ready, run again. If you can do another few minutes of running after a rest, that's progress. Eventually you'll be running 4 miles at a time.
I couldn't do two miles without stopping three years ago. It was a lot harder to get from 0 to 3 than it was to go from 3 to 10+, honestly. You've already done almost all of the hard part, so just stick with it.
posted 3 months ago
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This is similar to what Doug L. said. I would suggest is run for time and not for miles. And slowly increase your time. The miles will naturally begin to be easier to achieve.
For example, Plan on running for 30 mins. Don't be concern about the distance. After doing this for a least a week up it to 33 mins ( thats 10%). and maybe do this til you get to 45 minutes or the like. You will see that as you increase and focus on the time more than on distance/speed. Your speed will even out, and your distance will naturally increase.
This is good especially if you plan on running longer races in the future while preventing injury. If you decide to try this let me know how it goes.posted 3 months ago | edited 3 months ago
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I guess I would really emphasize that there is no shame in walking. I got up to being able to do four by just practicing the distance and making sure that I was walking because I really needed to, and not because I just thought I should. I'm not sure how concerned you are about times, but my four mile runs without walking are actually usually slower than my runs with walk breaks!
posted 3 months ago
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I agree with a lot of what is posted her. I would set a goal of time, rather than distance for your running.
Also, once I was training for a distance beyond a 5K, I like the Galloway method. Basically, you plan a run/walk/run ratio that helps you to feel better and recover quickly from your runs. If you don't want to do that method, slow your pace.
I have found, as someone else said, I am faster with the walk breaks than I was running the entire distance.
posted 3 months ago
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This is a common issue with new runners. I ran into it and I had to do a bit of research to determine what the issue was. Turns out I was training to hard on my regular run days.
If you haven't already I'd recommend getting a heart rate monitor and test yourself on what your max HR is. From there you can determine what your optimal training heart rate should be. When you run make sure you stay well within this heart rate range. Even though it goes against logic, running slower and at a certain HR will help you train more efficiently and show better results. Some people run too fast for a short period of time, burn off sugar, and really gain little physical benefit, they also increase their risk of injury.
As a rule of thumb, for maximum benefit, and since you are a beginner you'll want to keep between a 60% and 70% of maximum. You'll burn fat, increase your endurance and improve your aerobic capacity.
posted 3 months ago | edited 3 months ago
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Another thing to consider is to control your breathing. Take slow deep breaths, slow the pace and you will get more distance.
posted 3 months ago
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Guys, thank you so much for all the responses. I'm reading all of them and they are extremely helpful. I tried to work through my "mental block" (which is exactly what is happening I think--a lot of you have been talking about that) and I made it to 3 miles. I slowed it down a bit and really just concentrated on running instead of the time, pace, me feeling tired. Definitely mind over matter!
posted 3 months ago
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That is awesome! Once you clear that hurdle, nowhere to go but up:)
posted 3 months ago
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Nicole - This worked for me. One of my friends who has been running forever told me to run my longest distance (for you, 2.5) and then run to the next lamp post, tree, mailbox, or any spot that's just a little farther. The next time, go until you're just a little farther than the lamp post, or whatever. Then repeat this, each time going a few more steps. You won't be adding half miles or quarter miles right away, but little by you'll extend your run.
I was a 3 mile runner, and I've now completed a full marathon plus several half marathons. Good luck!posted 3 months ago
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I know how you feel. When doing 2 miles, 4 miles seems like an eternity. When I started, I had a mental block at 3 miles. My next hurdle was getting past 12 miles, and a couple more after that. To get past the walls, I would plan my run as a point to point, having someone drop me off away from my house so there was no way to get out of the distance. I used good motivating music to distract my brain. And I would plan my runs so I would be on a downhill at the point I would hit my mental block. Breathe in rhythm to your stride and most importantly, run how you feel. If you feel So-so - slow down, feeling good - speed up. Don't push to hard, or you will get hurt and discouraged. Have fun, and the walls will come down. 4 years ago a 5k was an enormous challenge, now i'm running 50 & 100 mile ultras.
May the wind always be at your back!!!
posted 3 months ago
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As others have suggested, get someone to drop your 4 miles from home or another destination such that the overall gradient is flat or even downhill. Ensure you're hydrated and not hungry then run home. I g'tee you'll be home and so pleased that you did it. J
posted 3 months ago
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Running with a friend a or a group definitely helps. You may find that running longer distances is much easier with other runners. There are running clubs in all cities I would imagine. Those communities are great for meeting new to seasoned runners. Second, those days when you have to run by yourself, I find music very helpful - especially when you are not feeling in peak condition. A good song can definitely give you a good pick up when you are trying to pace yourself to a new distance goal.
Also, I enjoy reading stories and bios about other runners very inspirational. Check out the link below for some runner stories. Last thing, pro runner Kara Goucher advises runners to use power words to motivate you during runs. In the past, I've used words like "fun" and "freedom" to give me a lift. For the marathon next month, I will be using the word commitment.
Good luck!
http://www.runnersworld.com/topic/0,7122,s6-238-520-0-0,00.htm
posted 3 months ago | edited 3 months ago
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