Help a soldier out! Slow Runner :(?

Question

I'm a slow runner and I've been so since high school. I'm in the army, but I'm having trouble with my PT tests. My push ups and sit ups are fine, but my run time is terrible. Right now it's 2 miles in 20:40. I'm in shape, my diets good, and I don't smoke, drink, or even drink sodas. I need to get up to 2miles in 17minutes.

Right now I can keep up an 8min mile...for like 50 yards. Then my I get exhausted, can't breathe fast enough, and have to slow down to a grandpa pace.

I don't have any chest pain or wheezing, I just can't breathe fast enough. I'm wondering if its respritory or if I'm not serculating oxygen fast enough. If you have any ideas, please help out :)

Answer 1

You might have respiratory problems, like asthma. You should get it checked out at a clinic where they make you run on a treadmil and they will measure how you breathe. It sounds unusual for anyone to have problems running two miles being in shape. Even the slowest (all overweight) people on my track team race a two mile in 16 minutes, but they are girls. The slowest (overweight) guys race it in less than 15 minutes. So you should definitely get checked out.

If that's not the case, you need to consistently run almost everyday starting at 15 minutes (increasing the length of time you run each day) to build up endurance. Once you can get up to 30 minutes each day, start adding workouts to build up speed.

Read here for more information for beginners:

http://www.runnersworld.com/channel/0,71...

Good luck! :)

Answer 2

You could try downloading a music program onto an ipod. If its a song you love and its fast, you will get into it and run faster without even noticing. Make sure the music is fast enough though. Also, start with slower songs and build up to faster songs and then just run in pace with the music.

Also, try to concentrate on your breathing. Try going for a long run and once you start getting tired, try out different types of breathing to see what works best for you. Ex. in for one step, out for two or in for two steps, out for two.

When you are training run uphill! It will make running on flat ground easier. Try training with sprints a few times a week as well. Do 100m, 200m sprints with 30-50 sec breaks between sprints. This will help build up your lung endurance and "speed" muscles.

Basically, don't just keep running 2 miles at the same pace. Break it up. add in a sprint at the end of every run you do. try hills. try music. find what works for you. good luck

Answer 3

its all in the mind, not the strength..remember that

Answer 4

Sounds like you are starting out way too fast. Anybody, even the best of runners will get immedietly exhausted if they start off too fast.  The key is to pace yourself and work your way up to running 2 miles in 17 minutes. I am sure you can do it.  Another good way is to run hills 3 times a week That will increase power and speed in your legs so when you are running on flat terrain, you will be faster

Answer 5

Hello,

Initially, I'd concentrate more on volume and then on speed.  Go out jogging for 30 minutes 3x a week.  Don't worry about your pace.  Get your training volume up to 10-15 miles per week.  After a few months, add some speedwork.  I bet you'll do well in that next PFT  (Oooo-ahhh).

- Mike

Answer 6

You may possibly have a mild asthma----please consult a physician on that one.

Don't they have fitness experts in the army?   I asked a personal trainer what the quickest way to boost fitness and he said starting slow first, then quick minute spurts, back to slow.    He felt that was the best way to quickly get in shape.

Maybe you need more time.   But I'm  really surprised that they don't have fitness experts on call for issues such as this.

That's kind of disappointing to hear-------our soldiers work so hard, they should have the best of everything.   Please check with the Army doctor.

good luck with your fitness and thanks for everything you guys do for us!   Take good care.