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ES123, first off, great job! Running isn't easy and you've been doing a great job! I defintely think you can do a 5K!
I have experienced the exact same thing that you described. I built up to about the same time/distance on a treadmill and was feeling great. However, the first time I got outside, I was practically dead after only 5 minutes of running. I talked to my friend who is a marathon runner and she said that a treadmill is always easier because the terrain is always smooth, unlike the road or sidewalk. Also, on a treadmill, you have momentum because the treadmill keeps moving, even if you slow down. She suggested trying to slow my pace outside, trying not to burn out too quickly. She also suggested walking for small intervals, just to give my body time to rest and recover a little. Finally, I got some inserts for my shoes, because I was having some shin splint-like pain from the sidewalk that I didn't have on the treadmill. I followed my friend's advice and it took a couple of weeks, but I was able to build up my tolerance to running back at my original pace on the treadmill.
ES123 don't worry lots of people feel have felt the way you do about running outside. There are a lot of factors that make running outside seem harder than on a treadmill. Weather conditions and terrain make outdoor running more challenging. When you run outdoors you have air resistance, this makes it a little harder to run and increases your workout slightly. Running on a treadmill is physically easier than running outside because you obviously don't have to propel yourself forward. Also as stated above there is no wind resistance. Also a lot of the treadmills at the gym are not calibrated right so the mileage and or your pace (mph) could be off. Also a lot of times when runners go outside they expend so much energy in the beginning of the run that by the end of their run they are crawling!!!
The beginning of the summer is always tough for me because that is when I start trail running and believe me running at 8600 altitude freakin' puts the lugs and bootie in overdrive. I feel your pain though I run 7-8 miles 6 days a week and usually 4 of those days it is on a treadmill.
Just keep up the good work and don't get discouraged! You don't want to start out too strong anyway because that is when people get hurt just keep trudging on! YOU GO GIRL!!!!
Nice work! The exact same thing happened to me when I first started running and it was very discouraging. I started jogging for five minutes and walking for one, jogging for five minutes, walking for one... It gave me a needed break. Also, for some reason I felt when I first started running that I had to sprint. After burning myself out a lot with that kind of pace, I've realized I needed to find the right pace. Pay attention to your body and slow down as much as you want to until your body gets used to running outside. Also, running on the sidewalk is really hard on your knees and when at all possible, you should run on the road. (As long as it's safe and there are no semis comin' your way).
You should be really proud of yourself- you can do it!
First off, you can TOTALLY do a 5k! It's all about keeping a positive frame of mind while running. I wouldn't call myself a "runner" by any means, but I have done several marathons and half-marathons doing the following things:
-Get fitted with the correct type of shoes...go to a running store and talk to a professional. It's amazing what a difference the right shoes can make when you are running/walking.
-Find a buddy to run/walk with. Chatting makes the time go by and it's great to have support during the "hard" times.
-I always start with a walking warm-up
-Intervals. My watch has an interval timer that I set and just listen for the alarm. I run for 4 minutes, and then walk for 2 minutes at a brisk pace, arms up and pumping (a little slower than my running pace). Repeat over, and over, and over....
These are things that have helped me. Of course, everyone is different and certain things work for certain people. Good luck!
I get SOOOOOOOO bored running outside. I hate it with a passion. The most i've ever ran in my life is like 3.5 miles b/c I get SO flippin' bored. I have to pick pretty places to jog, like parks, etc, to keep my mind busy. I cannot watch tv. i get too distracted. I do intervals on the elliptical which do help and are major fat burners. 30 second spring, 60 seconds cool down. 90 seconds if you aren't quite there cardiovascularly.
Great music....mostly when i get sick of my music i start fiddling with my MP3 player and I start slowing down.
I'm a sucky runner, so don't feel alone, LoL. I'd love to do a mini marathon...but I don't have to drive to train for it.
Kickboxing, turbokick, step, etc, I loove those. I can do 60 minutes and break a bigger sweat and burn more calories than I would running and I get more of an all over body work out so I prefer those.
Ok I've been a runner for a long time here is how to run for a race on a treadmill to train.
-Always, always, always run with at least a 1.0 incline- this way you are causing more resistance so when you go from treadmill to cement it won't be such a shock for your body
-Try to run intervals on the treadmill meaning 2 mins at speed 6.0, 3 mins at speed 5.8 and then repeat for 20 mins. This variety will help you body adjust to running at different speeds (plus this is great to gain more speed and endurance)
-Don't get mad at yourself- running is a long and hard process you will have good days and bad days. Sometimes 3 miles will take you 30 mins other days it make take you 45 mins. The important part is that you are out there getting your training completed.
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Nat2413 has great suggestions.
I too am a runner, first half-marathon was my first race ever and that was 10 years ago!
A 5K is completely do-able for you.
I would suggest that you run outside when you can and when you can't follow Nat2413 suggestions.
I used to say I hated running outside, and this was years after running outside. I started to like the passiveness of the treadmill however, I would go to road races and not feel as good on the open road as I did on the treadmill. The treadmill is also great for helping you to get faster. i now hate running on a treadmill but I live so far from a gym that it would be impossible so I might as well love the situation I am in.
I also vary whether I use an ipod or not, many, most races now a days don't allow you to put anything in your ears and for some races this is a very smart idea. however, I can't imagine running a marathon without at least the option to listen when you feel like it. However, for 5K's it's probably better to be able to listen to your breathing.
Maybe you could join a running group, this could help with some of your training.
And congratulations and welcome to becoming a runner!
I am a beginner runner and used Couch25K to start. http://www.c25k.com/
Basically it breaks down to 9 weeks, free downloads, free on itunes or iphone apps
I always hated running, too, but had to resort to it because it was the most efficient form of exercise for me at the time. The longest distance I've run is a half-marathon. (1) Joining a running group and (2) run/walk intervals (10 min run/1 min walk) were key for me.
Also, Gatorade and eventually gels kept me going. And at a certain point, your body needs carbs. I know carbs get a bad rep, but I eat a ton of complex carbs (I am a brown rice junkie), and notice a HUGE difference if my body doesn't have enough fuel.
These days, I do yoga 6x a week (training to be a teacher) and bike for cardio. The idea of a marathon still haunts me, but...not right now. Last weekend I kicked my marathon-running FI's ass on a mountain hike. Not that I'm competitive or anything. ;)
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I read in Runners World that running at a zero incline on a treadmil is like running slower outside because of wind resistance and hills. I think their example was that an 8 minute mile on a treadmill is an 8:20 in the real world. If you have to do most of your training on the treadmill, definitely get more inclines in there. I used to run only indoors and had the same problem when I tried to go outside, even if the ground SEEMED flat. Your body also adjusts gets used to working at a certain temperature, so if you're always in major air conditioning while you run, then you go out and run in 85 degrees, you will be miserable. Good luck!
This is the program I used when I was running. When I was in medical school I did a half marathon. I really don't enjoy running, but I did enjoy following this program.
http://www.runnersworld.com/article/0,7120,s6-238-244-258-6851-0,00.html
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I just finished my first half marathon using the Runner's World program. I thought it was excellent.
Nat2413's advice is great. You should try mixing up your speed and your incline on the treadmill. That will be much closer to running outside.
Also, perhaps try bringing a water bottle with you on your outside runs. I find I get dehydrated much faster outside, probably something to do with air conditioning. I run better if I have some watter to sip on throughout the trip.
The best advice a veteran runner friend gave me at the start of my training was to always make my distance goals, even if I had to slow down to almost-walking speeds to get them done. Eventually I was able to pick up the pace and run the same distances at faster speeds.
Good luck!
Ditto to all of the great advice given above! Like the others said don't get discouraged! I didn't start running until I was almost 28 years old and at that time transitioning from the treadmill to outside was so difficult. I had no real concept of how far a mile really was while running and was shocked to find out at first that I was hardly going any distance at all before I felt exhausted. Take your time and build up slowly. I know with me once I was able to run three miles everything got easier. I'm no marathoner but I've run a few 10-milers now and having patience with yourself while also being able to push yourself is a tough balance.
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A while ago, I wrote in this board that I jogged on the treadmill for 30 minutes straight - the first time I had ever done so in my life (juuuuust bragging again). I've been doing it pretty consistently, and feeling good. I've even thought about running a 5K!
Buuuuut, this past weekend it was finally nice outside, and I decided to go jogging with my dog. I could barely make it 20 minutes without having to switch to walking. And that was after jogging slower than you can believe. What happened to me? How can I get over this hump? I would still like to do a 5K, but now I don't know if I can.
I know some bees are major runners, is there some work out I can do to make myself a better outside runner?