Is running supposed to be hard even if you are cardio-fit?

August 19, 2013 10:29 AM

I thought I was cardio-fit. Jumping rope for 30-40 minutes makes me feel good and doesn't leave me exhausted. So why is it that running feels so damn hard? I just started running outside and I can barely do a mile in 10 minutes. I have to seriously push through the first five minutes and after just one mile I am DONE. How can this be? Does it mean that I am doing something wrong? Do I need running lessons? Or is this a typical newbie feeling that will go away soon? Details: female, early 40's, low BMI. I don't have any running goals, just want to enjoy running outside.
posted by rada to Sports, Hobbies, & Recreation (24 answers total)

Running is just hard. I have always been able to easily go for an hour on a bike or elliptical trainer, but it takes me a good couple of months to be able to run an entire 5k from scratch. Start with Couch to 5k if you want to build slowly and steadily without feeling defeated.
posted by something something at 10:32 AM on August 19, 2013 [1 favorite]

Best answer: The first five minutes always sucks!

You are probably also pushing way too hard if you are DONE after a mile. Slow way down and see if that helps.

Have you considered Couch to 5K? Running is something your body needs to learn gradually, and the program eases you in so you get acclimated to the process of running. You can also get lots of support as you go through it from people who are doing or have done the same thing, at places like reddit. Highly recommended.

But the first five minutes always sucks anyway. You'll always need to get through that.
posted by bink at 10:35 AM on August 19, 2013 [1 favorite]

Typical newbie thing, I think. Running makes you a better runner and swimming makes you a better swimmer and jumping rope makes you a kick-ass jumper of ropes. The fitness is not quite as transferable as you might hope.

You might want to try a walk/run plan, at least at first. Run for two minutes and walk for one (or whatever variation makes sense. I used "run for six minutes and walk for one" and then, a few months later, "run for a mile and walk for one" and then "run").

BTW - For me it was the first 15 minutes. After that I got into a sort of groove. But the first 15 minutes generally sucked.
posted by It's Never Lurgi at 10:37 AM on August 19, 2013 [2 favorites]

Every exercise is different from every other exercise (I know a lot of people in the Army who are much better than me at the three-event Army Physical Fitness Test but who I could road-march into the fucking ground consecutively -- it's a different form of exercise.). Running isn't "just" cardio work -- it's also lifting your legs over and over again, and many other small movements that you don't even notice. Even running on a treadmill is different from running down the street. You'll get better at it as you go and your body gets more used to the movements.

It might be worth the time and/or money to talk to a trainer and get an assessment of your running style, too -- you may be exerting yourself more than you think due to a bad form.

And yeah, the first bit of the run sucks. I know a marathoner who says the only hard miles are the first one and the last one, to the point that his wife will position herself in front of the 25-mile marker when he's running so he won't see it.
posted by Etrigan at 10:39 AM on August 19, 2013 [1 favorite]

Yeah, try slowing way down. Like, 15-minute-mile slow. You should be confortable enough to be able to carry on a conversation without gasping. If you can't do that while running consistently, try run/walk intervals to start with.
posted by pie ninja at 10:40 AM on August 19, 2013

You're using different muscles for running vs. jump-rope. I mean when you're running do your limbs feel heavy and sluggish or do you feel out of breath? Know what I mean? If it's the former, then I think you just have to build up those muscles. And I don't just mean muscles in the legs, running involves the core more and the arms a lot more than jump-rope does.
posted by cairdeas at 10:41 AM on August 19, 2013 [1 favorite]

Best answer: Just to emphasize how important the other things are, when I was running competitively we did strength training workouts for the arms and core multiple times a week. I actually had a 4-pack from all of that and my stomach is the last place to get in shape naturally; my arms also grew so large they didn't fit my sleeves properly for the next ten years. If your main physical activity has been jump-rope I bet you have very little upper body strength at all. Take a look at some major running champions and what their arms and stomachs look like, regardless if they are sprinters and have bulky muscle or marathon runners who are sinewy.
posted by cairdeas at 10:45 AM on August 19, 2013 [1 favorite]

Oh! I just reread and you said you're trying to do a mile in 10 minutes. That's definitely way too fast! Try to do a mile in 20 minutes. Like seriously as slow as walking. Then work your way up to getting faster when that's become too easy.
posted by bink at 10:45 AM on August 19, 2013 [3 favorites]

Best answer: Nthing recommendations for Couch to 5k - your experience was very much my experience when I started running, I was very cardio-fit; could do BodyAttack or any other high impact aerobics for hours but found running very difficult and had to build up gradually. This is very much like learning a new skill, give it time and go slooow. Two years later, I am training for my second marathon and the cardio-fitness has been extremely helpful with that.
posted by coffee_monster at 11:18 AM on August 19, 2013

Best answer: Agreeing that running is just irritatingly hard. I've been working out regularly since late January/early February, mostly on the elliptical, and owning my resistance intervals or longer duration workouts, without too much difficulty. Continuing that consistently 5x a week has gotten my cardio to a pretty good place, but about a month ago I crazily decided what the hell, let's start running! I started out running 5 minutes, then 10 minutes - which really took every bit of mental energy to put into. I picked up Couch to 5k around Week 4, and am now on Week 8 - 28 minute runs. The weather has been beautiful here for the past week and I've taken to running outside instead of the usual treadmill, and it's doable (but challenging). I'm not running fast - a 12-12:30 mile or so. A month ago, I absolutely could not have imagined I'd be able to run nearly a half hour continuously. I don't get painful side cramps anymore, and my arms and legs surrendered their stubborn feelings of heaviness, to go along for the mental ride. But I guess the body is weirdly and gradually adaptive or something.

I definitely suggest slowing down and working on endurance first, and speed later. Do Couch to 5k, and repeat days as necessary until you complete them, to build up how long you can run. Don't do it every day - do it every *other* day to give your body a break.
posted by raztaj at 11:29 AM on August 19, 2013 [1 favorite]

I always remember the first few months when I started running. They were BRUTAL. I had been using an elliptical steadily for almost 8 months so I thought I'd be fine, but I could barely run half a mile for the first month without being demolished. EVERYTHING ACHED. My shins, my feet, my arms, my chest, my abs, everything. My shins especially felt like they were splitting. Eventually the pain wore off and a good run now (3 miles, 4-5 days a week) feels wonderful but it took me about 3 months to reach what I consider to be "running fit".

It also helps to warm-up beforehand and to cool-off afterward with a bit of power walking.
posted by Young Kullervo at 11:32 AM on August 19, 2013

Best answer: Aerobic fitness is sport-specific, since it involves two factors: (1) the ability of your lungs, heart, and vascular system to deliver oxygen to your muscles, and (2) the ability of your muscles to take up and use the oxygen in the aerobic energy pathway, in terms of the number of type I and IIa muscle fibers in your legs, the density of mitochondria in those fibers, and the ability of your nervous system to recruit large numbers of fibers.

I can bicycle for hours at a decent aerobic output, but the last time I tried to run, I was quickly winded. The running-specific muscles in my legs, torso, and even arms just weren't that strong and efficient. I used to be able to swim for an hour, but these days, 10 minutes of crawl leaves me feeling wiped out.

As you run more, your slow-twitch and type IIa fast-twitch muscle fibers will build up strength and add mitochondria, giving you more stamina. In my running days, I went from 12-minute to 7-minute miles over a 5K course. Some of that was improved cardiovascular fitness, but some of it was more, more efficient, and more responsive muscle fibers.
posted by brianogilvie at 12:00 PM on August 19, 2013 [2 favorites]

I am a reluctant runner. I just do it for the cardio benefit (though I have found some love for trail and beach jogging). I had the same problem until Santa gave me a heartrate monitor a couple years back. No WONDER I had so much trouble! I was trying to go too fast. Once I slowed down and kept my rate within target range I was really able to manage my pace better.

Seriously, get a monitor (FWIW, mine's a Suunto M5, which I think is mid-range). Enter your personal settings and give it a whirl. It will guide you to your proper pace. Also, just for fun when you start with it, see how high you can get your heart rate by walking as fast as possible. How about when you really pump your arms? What if you march with knees high? Or do lunges? You'll be surprised! I break up my jog with bouts of these things for variety.
posted by AnOrigamiLife at 12:11 PM on August 19, 2013 [1 favorite]

Although it's been said already, you're probably running too fast. Slow down your pace and you'll see huge gains.
posted by ijaaz at 1:13 PM on August 19, 2013

For the record I have the opposite problem from you: if I have an hour to spare then I think nothing of going out and running 10k. However I have problems spending more than about 15 minutes on any piece of gym apparatus - treadmill included; I just get bored.

I think that this is because the outdoor environment can serve as a really good distraction. But the key thing, as others have suggested, is to slow down to a pace where you can appreciate it.

You might like to consider the case of Rosie Swale-Pope who spent 5 years running around the world in her mid 50s. If you have a look at her times for running (mere) marathons they are 4 hours and upwards - nothing at all spectacular in terms of speed for somebody who likes to go so far. So slow down a bit, like Rosie.
posted by rongorongo at 1:29 PM on August 19, 2013

It could just be you (and me). When I was young I played basketball competitively. I was always playing and was in very good shape. But I could not distance run. It was embarrassing even. I was always a starter and when we would do our 3-5 mile run before practice I would always come in last place. And I felt like I was going to die. Now I could play game after game for hours on end sprinting up and down the court as needed (a point guard), but running anything more than a half mile was the worst kind of torture. Maybe it was my technique, maybe I have stubby legs, maybe having a natural turnout ruins you for running, I don't know what it was, but I just couldn't do it.
posted by bfootdav at 1:34 PM on August 19, 2013 [1 favorite]

Adding my two cents to those who have suggested you are going too fast: try running at a pace where you can say full sentences out loud. Actually say some sentences out loud. “Hmm, teragram said I should talk. [pause] I wonder what I should say in order to test this?” Try googling “conversational pace.” It is possible that this pace may feel comically slow at first, but you will get faster as your body adapts. Happy running!
posted by teragram at 2:34 PM on August 19, 2013

Best answer: ... first, what everybody else said: running is hard, and it takes some time to adapt. You just started! Slow down a bit, and give your system a couple of weeks.

Second... running requires a good oxygen supply. As you run more, it will stimulate red blood cell production and you should see an improvement in your physical performance as a result, with the proviso that you are eating appropriately. Running also increases the rate of red blood cell destruction, however: runners are at risk for running-related anemia.

As you are a skinny premenopausal female and given what you are reporting, an existing mild iron deficiency is not outside the realm of possibility.

Now matter how you look at it, though, your iron demand will increase. You'll need to eat foods rich in iron -- lentils, meat, fish, spinach, and so on -- to meet that increased demand while you discover the joy of running :)
posted by rhombus at 2:39 PM on August 19, 2013

Is there a chance that you have exercise-induced asthma?
posted by The corpse in the library at 3:09 PM on August 19, 2013

I take various high impact aerobics and spin classes at the gym and can jump into a pool and swim a mile after a year of not swimming with no problem, and I find running to be incredibly difficult. I used couch-to-5k to build up to running 3 10 minute miles and I had to stretch out certain weeks to get through it. If I skip a couple of weeks of running--weeks when I'm quite active doing other cardio exercise--it's like I'm starting all over again.

I also know people who can just go out and run a few miles with no problem, even if they've had a long break from running. I figure that running isn't a sport that I'm naturally good at, and I have to do it consistently if I want to keep it in my workout regimen.
posted by capsizing at 6:59 PM on August 19, 2013

Datapoint, I've been running the same 12 minute mile on the treadmill 2-3 times a week (in addition to my other workouts) for months now and it still is miserable and sucks--sometimes even worse than when I started.
posted by anaelith at 4:07 AM on August 20, 2013

I've been running for a little over four years. Initially, I managed an 11:40/mi pace on a treadmill, with walk breaks every 30 seconds. I was very thin, but not fit, and I had (and still have) exercise-induced asthma. I'm not a coach, a teacher or anything like an expert. I'm just a runner who has learned a few lessons (sometimes the hard way). Here are some things that have helped, and a couple of extra thoughts:

1) Running! :) As others have mentioned, running makes you a better runner, (though strength training is also critical). Rather than running all-out and then stopping, I started by running at a pace I could maintain between walk breaks. Gradually, the walk breaks grew fewer and further-between, and the pace grew faster.

2) Running outdoors with someone. In my case, this is a necessity (I'm visually impaired, so I run with a guide). I've met lots of my good friends this way. Find someone to run with. Then, when you can do three or so miles comfortably, consider joining a local running group (most running stores have some kind of group run).

3) Continue my asthma medication, even though I "feel like" I should be fit enough not to need it. I've tried running without it, and the results were less than awesome. I've got asthma, and I run, so, my inhaler logs a lot of miles. :) Someone upthread asked if you have exercise-induced asthma. Maybe have a chat with your doctor about the possibility.

4) Run a variety of workouts, but begin carefully - While it's good to build up a base before diving into speedwork, there are things you can do to add variety to your running workouts and build some strength and efficiency:

-- Run some hills. These can be rolling hills along your running route, or one hill that you run up and jog down a few times, once a week or so.

-- Fartlek! It sounds like an IKEA product, and it means "speed play". Grab a friend and head out for a run. Pick a landmark (e.g., a light post) and run to it at a good clip (not a full-on sprint, but a decent clip). Rest, then head out to another landmark. This is basically a way to take the metrics out of intervals and make them more fun.

-- Slow. Down. For. Reals. - If you're wrecked at 10:00/mi, back it off to a comfortable jog. Increasing your pace is only part of growing as a runner. Your knees, ankles, core, hips and even arms need time to adjust to the increased load (even if you're small).

5) Eat well - What, exactly this means will vary from runner to runner. My metabolism isn't very efficient, and I'm prone to hypoglycemia. Over the years, I've learned to make better food choices for my body, and my body's gotten better at using its resources efficiently. Be realistic about your calorie needs, and eat a good balance of carbs, healthful fats, lean protein and lots of well-timed fruits and veggies (I say "well-timed" because having a pre-run salad may not be the best of all possible plans. :) ).

6) I haven't tried Couch to 5k, but I've heard good things. Maybe pick a race and train for it? 5k races come in a variety of flavors, from intense, "runners' races" to night runs with glow sticks, and zombie runs with, well, zombies. If you can get someone to agree to run it with you, you can motivate one another. My first race was a St. Patty's Day 8k that included post-race beer. I ran with my cousin and we had a blast.

7) Get some cute running gear (hey, it doesn't hurt.).

8) One of my mantras is "get comfortable being uncomfortable". The person who first said this to me also pointed out the value of learning the "difference between discomfort and distress". Not much of what we do in our daily lives prepares us to push ourselves physically. It does take time to learn where the line is between "this is really hard" and "call 911".


9) Know that, with time and work, it will get better and more enjoyable. For me, it got easier when I could run for three or more miles. Below that threshold, the entirety of every run felt like a warm-up.
posted by Flipping_Hades_Terwilliger at 1:24 PM on August 20, 2013 [1 favorite]

Hi, longtime cyclist, occasional runner here. I hate running, but I keep giving it a try every couple of years (partly as a character-building technique, I guess). I tried C25K, but it was waaaaaaay too slow of a build for me. My technique was to get out there twice a week and build out my loop one block at a time.

Are there any groups you can join? I work with a women's tri team, and running with them makes it vastly better. No matter how slow I am, they are always super supportive.

Now that I've been doing it about four months, it doesn't suck quite as much. But my heartrate still skyrockets to well over my normal aerobic HR for a bike ride even though I am doing a 10-minute-plus mile. Keep at it, and good luck!
posted by computech_apolloniajames at 7:33 PM on August 20, 2013

I think you should get a good physical exam, including a serious cardiac workup - not just listening to your heart and running a quickie rhythm strip in the doctor's office. Get tested on a treadmill or under exercise - they'll check your lungs and heart both. Once you're cleared for intense exercise, go for it - slow down and work your way up slowly.

But please get checked out first. Heart and lung disease hides very well - in fact, I lost my brother-in-law to it today. He was teaching a class and just keeled over in full cardiac arrest and they couldn't resuscitate him. Getting cardio-fit is a wonderful idea - absolutely - but be sure your body's ready for it first.
posted by aryma at 12:36 AM on August 21, 2013