Runners I need advice

So I'm running about 5K 3 days a week now. Here's what's happening.

When I start jogging, in the first 8 minutes or so, I'm basically at "the wall" almost immediately after starting. It's a huge effort to get past that, after that I can go fine (slowly) for klicks and klicks - in fact, this AM, I stopped not because I was tired, but it was time to get home to get ready for work.

But those first minutes - oh man, it's hard to get through that. I admit that this morning I was almost about to give up on the run after only starting out. I just kept saying "make it to that tree....make it to that sign....make it to that house..." and finally a broke through and was just enjoying the scenery.

Are there any tricks to making the transition to pace better? I'd rather "hit the wall" later in the run rather than earlier.

Is is just a matter of doing it more and more until I get stronger at running?

Although there are alcoholic isotonic drinks available such as Glucozade Port, a couple of glasses of red wine the night before a run should help.

You need to be careful though as ending up joining the Inebriati could be a problem especially if your running 3 times a week.

Have you tried brisk walking at first to "get the juices flowing"? Fast walking could provide an easier transition into your jogging.

Even very slow jogging can be quite strenuous depending on your physical condition, so going from rest to slow jogging can be a really abrupt shift in gears, and maybe that's why your body is screaming "Noooo!" when you first start out.

And there's nothing wrong with alternating jog/walking during that tough transition period. Many times, just backing off for a short time is enough to let you pick up the pace again feeling more refreshed. Repeat until you break through to that point when you can continue jogging continuously.

Good luck with that and be careful not to hurt yourself, Martin.

Good topic, I have the same issue. My problem is that I'm already not that motivated to run. So, if it's too hard, I call it a day. I just want to get in shape for snowboarding season. In the past, running the hills around my house got me in shape like no other activity could. For me, running is a means to an end. I'm glad to see there are solutions to this issue.

I second the advice about shifting gears - if you have access, I recommend 15 minutes on an elliptical, AMT or other machine to warm up and get your legs working, before you run outdoors. Or time on a treadmill will do. I find that when my legs are warmed up, I run more consistently.

Also, treadmill work - if you have access to one, it can be beneficial to mix your workouts between a treadmill and the open road. I still run on a treadmill 5 times a day, and 2-3 days running out on the open road; my treadmill workout is basically 3 miles, each mile quicker than the previous one. You can mix it up with intervals - 10 minute pace for a minute, followed by a minute of an 8 minute per mile pace (or whatever pace you can run). Every couple weeks I just run at a set pace, and see how long it takes me to run 3 miles (last was just a hair over 27 minutes). Over time I find that the first mile isn't a problem, and I run faster on the open road too. In fact I don't really hit a wall anymore, so I know I'm good for 3-4 miles at least.

Its always dicey following exercise advice from others, everyone is different, we're all in different places (age, fitness etc) - at 48 yrs I tend to run under my apparent capabilities to ensure I don't injure myself. And I spend alot of time rolling out my IT bands on a foam roller, highly recommended. YMMV

This is true! For example, I wouldn't exactly describe my problem as "hitting the wall". It's more like sometimes my legs are tight and won't loosen up, even after a half hour of activity. This problem is just affecting me now at the age of 36 and after one major surgery in my life, and it's frustrating. Cardio, breathing and overall fatigue are not at issue.

Morning run is always harder for me than afternoon run.

Everything is tight, body is still dormant, brain really doesn't want to participate.

When I was doing morning runs I just wouldn't think about it very much so as to avoid taking a vote from all the parts involved (who would vote mutiny if they were allowed).

I'm doing afternoon workouts before going home from work which work better for me.

I have and use a treadmill, but I can't use it in the morning before work - the noise would wake the kids up. Not good. But I think that the fast walk start will help.

I hit the same wall and just push through. The only way around it I have found is running for a minute or two, walking for two or three, then running again. That said, I just run through it as the walking bit is too darn time consuming.

I have an easy way to stay motivated while out for a jog. In early 1999, I suffered a fall and suffered blunt force trauma lower back injuries, including a fractured sacrum. After months of therapy...and associated agonizing pain, I fractured my sacrum again. Long story short, one of my specialist doctors told me that before I was 50 years old, I would at the minimum, using a cane or in a wheelchair.

About 3-4 years later, I could walk/hike while carrying backpacks weighing around 20-25 lbs on easier trails but for years I could not run across the street if my life depended on it due to the extreme lower back jarring pain from the attempted running.

Skip forward to today, I have some years before I am fifty and have no use for a cane or a wheelchair and lead what I consider a normal life and the only cautions I have to take is how I lift anything of substantial weight...IOW, slowly and carefully. I also have no problems hiking for days on end carrying 40 lbs in the pack if needed.

I was only a few months ago I started slowing training to run again and it was only just one month ago I ran my first 1 mile nonstop. Now when out on my almost daily walk/runs, whenever I feel like I don't have the motivation to run, I think back and remember when that Doctor told me that I would be using a cane or wheelchair and that gives me all the motivation I need to get the legs into running mode.

I am now up to 5 miles running distance and have no plans to stop. In fact, my plan is to prove the Doctor very wrong and run a Marathon in the spring of 2011 then followed by a possible triathlon attempt in summer 2012.

I get the same thing every morning I run. I run in the morning dark (usually) and right after getting up. The first 1/2 mile is the worst as my body is catching up to what my brain is telling it to do. After that first 1/2 mile, my body catches up to it. It is now simply a known fact and I just push through it knowing that as soon as I reach the park I will be in stride with my breathing settled down and then I can enjoy the next 4, 5, 10 miles whatever. Happens every time.

If you look at it as a necessary evil and simply accept it, knowing full well that it will be gone by the time I get to x place, it is much easier to get through it.

Believe it or not, it is easier for me to run this way rather than later in the day when I feel like I am dragging for most of the run.

Bill

Martin, as a running/triathlon/endurance coach, you are not alone in dealing with the first few minutes of running.

Everyone can give you some advice on warming up or whatever and I think everyone can come up for what works best for them but the best advice I can give you is not a physical adaptation but a mental one....

NEVER JUDGE A RUN BY THE FIRST TEN MINUTES.

Running can be very hard on the body for the first few minutes until it reaches a point of bio-mechanical fluidity and internal adaptation. Add to this daily stress that affects you mentally.

As long as your not blasting the beginning of your run into an anaerobic zone, as you've already seen once you get past the first ten minutes your good.

Thanks - this is exactly my situation. If I make it 10, I make it an hour...
"fluidity" is exactly the feeling that I get once I get there...it's getting there that's the trick!

"Blasting into anaerobic" is very much what it felt like...I'm slowing my pace a bunch (jogging at a fast walk) and that's been the most important thing, I think I was starting too fast.

Still hard to start, but not AS hard...thanks for giving words to what I need to know.