Start at either or slower pace or shorter time and gradually increase pace and/or intensity.
30 mins is long for a beginner unless you just do a fast walk. Better to just do 10 minutes every day and keep track of your pace. Then increase the speed first when the sessions become easier. Then once your pace is decent and it doesn’t tire you add interval training at the end of every other session so alternate between a sprint and a jog every 30 seconds. For like 5 times and increase the reps or the duration when it becomes easy. Then later on you can add a second 10 minute session like at the end of the day on a couple of days in your week where you do something different like hill or stair climbing.
With your current training schedule there is a good chance you will quit altogether. Don’t make it hard on yourself. Also if you become super exhausted after a run it doesn’t mean you trained better and will progress faster compared to a run where you still feel fine afterwards, it can actually cause the opposite since your are more likely to injure yourself.
Stop feeling like you are dying? That is the wrong attitude. You need to say you like dying actually! You will show them, you will show them all true dying! Then run hard, and die harder!
Some months later, you will ask “why am I not dying!?! This does not feel like dying at all!”, and then you will run for longer and faster, hoping to feel like you are dying again.
EDIT: Knowing your VO2 max helps, carbomaxxing before running is also a good idea.
It doesn’t. You just run faster.
Watch movies and TV while on the treadmill.
Ah, but the dying feeling isn’t because of your jogging, that’s just what it feels like to be alive right now (and probably any other time).
It’s probably very dependent of your current physical status but trust me at some point it will be like being on a machine moving you through the environment. You will stop feeling anything about it, much like walking, standing or sitting.
I never got to the point that jogging felt good. But eventually what happened was that I’d feel better for the rest of the day on a day I ran, than on a day I did not run.
Aerobic dance classes are enjoyable once my aerobic base develops but running is boring and a drag always.
Drop it to ten minutes a run plus walking, but up it to four times a week. You’re better off taking it slow and working up. Easier on your lower back and knees. Good shoes also matter. Might want to add some free calisthenics too. Body weight squats, pushups, dead hangs at a pullup bar, etc.
But also, at the same time: I’m mad that the people who said “exercise gives you energy” were right.
Are you jogging with a toe to heel motion, or a heel to toe motion?
From what I’ve seen, most people have no idea what proper form is for running. I was the same way until I thought to myself, “maybe it’s not just my body being shitty.”
It helps to not think about running as taking steps, because it’s not. When you take a step, it’s basically a controlled fall. You step out and lean forward landing on your heel and rolling to the ball of your foot
Running is pretty much the opposite. You’re pushing yourself forward with what’s basically a small jump. You want your feet to start off nearly directly below your hips, push off with the ball of your foot, and land on the ball of your other foot with your heel off the ground, as close to under your hips as you can.
It’s hard to explain the full movement through text, so I’ll leave this video about it https://m.youtube.com/watch?v=entUXhcgt3c
But once I changed my form, even my old meniscus injury doesn’t hurt.
If I had to guess, you’re in need of building up your aerobic base. To do this you’re going to want to aim for having more time on your feet, which of course is tricky since it feels so heavy for you at the moment (I’ve been there).
The key insight for me was that I needed to decrease my intensity during runs. 80% of your runs should be at an easy pace, which is defined as a rate of perceived exertion (RPE) of 4/10 or less.
When I started adopting this, it felt like I was running at an annoyingly slow pace. For some people, it might even mean that you don’t run continuously during your sessions, and instead do a mix of running and walking (X minutes on, X minutes off).
You just start to like that feeling.
Ever seen a runner smiling? Me neither.
I actually thought of that meme when I posted this, was wondering if anyone would pull it out :)
No but I see them casually having conversations while running with their friends annd that seems like magic to me. I get embarrassed at how I breathe after a flight of stairs or if I have to hurry a little crossing the street.
Yeah, I hear ya. Any cardio exercise helps with that though. I like to hike on local trails at a brisk pace and I’m in a decent place there (not running any 10Ks though)
There’s a lot of factors, it’s a matter of training your body to get used to the effort. I used to jog a lot myself, beginning it sucked, after a month or two the happy chemicals started working that made it feel good. Add in going out on beautiful days as well and seeing nature helps as well. It’s easier to do it here in the spring and autumn months because the weather is much more agreeable.
