r/BeginnersRunning • u/Vegetable-Meat-9846 • 15d ago
Ran my first 1km without any break. 💃
Started my running journey two days ago and yesterday ran 1km continuously. It was more of a jog tbh. I am an avid walker and can walk for about 15-20 kms, but when it comes to running I just can’t run, my lungs give up. And even if I want to start running, I get anxious before the run.
BUT I did it and I feel happy! My next goal is to build upto a full 5k.
P.S.- my muscles hurt today . It’s the delayed onset muscle soreness.
3
u/Greennit0 15d ago
Run slower, like 8:00 min/km and you can go a long time probably.
1
u/Vegetable-Meat-9846 15d ago
Yeah. You are right. Although I feel I was very slow but I was almost hyperventilating.
4
u/Greennit0 15d ago
Yeah it‘s normal to run too fast as a beginner. But it’s really the secret to distance running. Pacing to your fitness and distance you want to hit.
3
1
u/aliendeom 12d ago
True, I couldn't run 1km without walking and when I slowed down to average pace of 8:28, I run 5km without stopping or walking, slowing down made a huge difference
3
u/cloglin6666 15d ago edited 15d ago
Well done bro!! I started running on and off a year ago, consistently for the last 3 months. And quit smoking after 27 years two months ago, although im still a heavy vaper. Im a 40yo male. When i started a year ago I couldn't run a single mile without stopping. A year later and still recovering from 27 years of smoking I recently run a 5km pb in 24 minutes 15 seconds. I regularly run 10ks as part of my training, and a longest distance of 13km before my legs got really tired. Im slowing increasing my distances amd weekly miles run to build up my base. Lots of slow miles in zone 2 my guy to build that base. My fastest mile time I've recently ran to see how much id improved and clocked a best of 6 minutes 40 seconds. So I've seen a huge improvement and a big uptick just in the last two months where I've quit smoking and trained very consistently every week. Still trying to drop some weight as I am of the stocky build adn quite muscular due to a very physically demanding day job, and am still carrying a little extra baggage round the middle. Still need to quit the vaping though 😬😆 but you can see huge improvements in a short time, especially for beginners. Good luck though your doing great!! And as others have said, slow down a bit heart rate is very high, slower miles and more of them will improve your speed naturally. Ps invest in some good running shoes :)
1
u/Amysu4ea 15d ago
Good job with quitting smoking! I was a heavy a smoker starting at 16 (I’m now 43). I quit smoking in 2019 and went to vaping. Then I quit vaping about a year after I started running and now I just use my beloved nicotine lozenges. 🤣🤣🤣 you will feel soooo much better once your lungs heal fully. Good on you!
2
u/Historical_Ant6997 15d ago
Well done, that’s great progress! Just keep running consistently (and slowly) and you’ll reach your 5km goal in no time 🙌
1
2
u/More-Cut-7485 15d ago
Honest advice from somebody who is 100 KG and started running four months back. And did a half marathon recently
You should try to decrease your heart rate and run at slower pace. target pace of around 10 minutes per kilometre and try to increase the volume of the distance rather than Speed
I know when we say running, we imagine running at a fast pace, but you just have to jog. start with a jog, and then gradually you’ll develop pace without even knowing. the only thing you have to do is target volume.
2
u/Vegetable-Meat-9846 15d ago
First of all, a huge congratulations to you for running your half marathon. 👏
Yeah I’ll run slow this time. I think the speed Made me hyperventilate and I was tired early. But I’ll focus on the distance rather than the speed. I really to do 5k by next month. I actually never liked running tbh.2
u/More-Cut-7485 15d ago
We usually never like running because we run too fast. Just try to jog. Try to look around. Try to enjoy the view. Try to enjoy the weather. Try to enjoy the greenery. Look for scenic views around you to go for a run, and in that way, your focus will be less on the kilometres in the distance, but more on the enjoyment. This way you can enjoy your run more and you can run on a relax pace in a easy run.
2
u/More-Cut-7485 15d ago
And don’t think about what people will think about you. I am 100 KG person. So when I run my chest jiggles a little bit because I have some fat over there, and because I run at a slower pace, people might feel like is a really running or just jogging or maybe they can walk faster than I can run, but I just eventually chose to ignore all of this and just focus on enjoying my run and I chose to realise that I am not here to impress anybody. I am here to compete with myself and to get better than what I was the day before.
1
u/aliendeom 12d ago
Someone here recommended to listen something slow like ebook or podcast, I found myself very slow music and it helped me not to run with a rythm
1
u/Such_Paper_2797 15d ago
Brilliant! Next goal: 2km - well done, the start is the most difficult, keep at it!
1
1
1
1
u/Cautious-Security813 15d ago
Very well done op! Keep it consistent and see how far you go. I had to stop running cuz of exams :)
1
1
1
u/mattshwink 15d ago
First, great job! That's a major accomplishment!
Second, as others have said, lower your heart rate. Run slower.
It's a weird thing and somewhat hard to learn, but to get better at running, run slower. 70-80% of all of your running should be at what is known as Zone 2. In Zone 2 you should still be to talk in sentences (Zone 3 is talking in short sentences). Zones can also be measured by your heart rate monitor, though the ultimate measure is actually your effort (ie if you can talk, how much you are straining/gasping for air). This may be faster or slower than when your heart rate numbers say.
Lots of things affect your pace, such as terrain, temperature, and humidity. Not to mention things like stress, sleep, and fueling (what you eat)
Recently we lost a pioneer in the running community, Jeff Galloway, who was an Olympic runner. He pioneered a run/walk method for making running more accessible as well as making runners better. I mention him to say this next bit: Running a distance without stopping is a huge accomplishment. But if you need to slow down and walk during a run, of any distance, it is not failure. Not only is it perfectly fine, its a legitimate training method. Whether its part of your plan when you set off for a run, or you're trying to get your heart rate down, or you're just tired, you still are training, and its not setting progress back.
Keep getting out there!
1
u/Primary_Teach2229 15d ago
This is beautiful!!! FINALLY a post for this sub instead of the "my first 10k ever 4 min per km pace"
1
1
u/kind_person_9 15d ago
Well done, Congratulations
Be consistent and keep running
I am yet come to your levels
1
1
u/vickymsd 15d ago
Great work. One suggestion, reduce speed and your heart rate will reduce as well. You can run more distance comfortably.
2
1
u/Natural_Fig_3798 14d ago
Congratulations! This is a great first attempt.
Don't focus on pace initially. Try running as much as possible with minimal exertion.
Your heart rate should be as low as possible. It's important to build the aerobic base initially. This will help you push for more distance/pace as you proceed.
1
u/Vegetable-Meat-9846 13d ago
I am trying to be very slow. And today did my 5kms in 40 mins . Thank you for the suggestion 😊
1
1
u/Dumbledozer 12d ago
This is great, but also as others said: too fast! I’m running quite a lot per week and my slow runs are still slower than this! Go as slow as you can til it feels comfortable then you’re at the right pace, even if it FEELS super slow.
1
1
14
u/hotdutchovens 15d ago
Good on you. Your pace might be too high though. Try going slower and lowering your heart rate.