How long should I beable to run/jog without stopping?

Question

I have been running/walking a few days a week for the past month and a half.But I can barely run for a straight minute without stopping.Should I push myself to go longer than I think I can or VERY VERY GRADUALLY AND ANNOYINGLY work my way up?It's taking much too long I was hoping to have been a little better by now.I'm 21 5'7 130 lbs.I did push myself Saturday and I went at least 4 miles running and wallking and I did pretty good but I really had to PUSH myself but I'm not really aching all over or anything,just my ankle is hurting a little.Oh and one more thing when I run I feel like my feet might be hitting the ground too hard,because my bones in the lower part of my legs hurt after a while of running.Any tips?Or advice?Thanks =)

Answer 1

Sounds like you're getting "Shin Splints".  A VERY typical injury for new jogging/running enthusiasts.  Most importantly Does the pain go away or least become tolerable when you walk/run, or does it get worse?  If the answer's "worse" you should stop for a few days and let your body heal.

You can try stretching, but the newest confirmed studies suggest it doesn't do much to either prevent injuries or enhance performance.  It's best to do what you are: start out walking, then jog a little; when you get winded slow down again.

Generally, the causes are these:

1- Running on concrete/asphalt.  You're absolutely right about "hitting too hard".  The book answer is run somewhere else, but that's just not practical for the vast majority of people who AREN"T training for the Olympics.  So try to run on asphalt if you can -especially this time of year it gives a little more; run on the grass in a park or trail for at least part of your time.

2- running on uneven surfaces.  If the surface isn't even your lower legs and knees have to work harder to keep you level.  Aim for a flat road, trail for a week or so and see if it goes away.

3- Improper shoes. If you ARE running on said surfaces, try new shoes with maximum cushioning.  Ask at your store, or search on line.  A lot of manufacturers have their own sales sites, that ask questions like this and suggest shoes.

4- Improper technique.  If you're hitting directly on your heel, the repetitive stress might be causing your shin splints.  Try to run sorta flat footed and roll off the balls of your feet.

5- Pronation.  This is how your foot "rolls" when it contacts a surface.  Over/under pronating, puts stress on the tendons around the shin/ankle.

Answer 2

You need endurance. I have a treamill and run 40 minutes a day without stopping.

Answer 3

Stretch!!! Is that your bones cant run for a minute? YOur body should be able to run for a minute.

Answer 4

maybe a better pair of running shoes? its not about looks its about comfort, theyre all ugly anyhow...i would keep pushing yourself, you probably have a mental block thats not allowing you to run after you get out of breath. try listening to music(if you dont already) then try and run for an entire song.

Answer 5

OK! YOU DID IT! You ran 4 miles, that is the best you have ever done,congrats. Keep exercising everyday walking/jogging, but run your best (at least 4 miles) at least once a week, Try to improve on that very slowly.

Be gentle, firm and consistent with yourself, run with a relaxed posture, but don't stoop, keep your legs moving in front of you, and not to the sides. Mental discipline will help you develop the patience to do this.

The older I get the more I need intensive cool downs and warm ups. Make sure it involves stretches for; calves, hamstrings, abductors, adductors, as well as walking. Might I also recommend training on a bike too...

All great things take time.

http://www.ehow.com/how_16238_stretch-ha...

PS I second Roosters song idea, that works for me too.

Answer 6

check your shoes they should be good running shoes it makes a BIG difference. I would do interval work perhaps run 10 min walk 1 min and so on. Then as the days go on increase the time you run for. If you are running outside give yourself goals such as look into distance and if you see a corner or tree then say to yourself you will see how you feel when you reach it and when you reach that goal look for another one you find yourself carrying on 9 times out of 10 without stopping. Or instead of walking slow it down to a very slow jog take deep breaths and when your breathing settles carry on. Rest that ankle for a bit but do try some good running shoes and do some lower leg strengthening exercises. good luck

Answer 7

to get into shape u should be consistent while jogging. try going 10min, just 10min as slow as u want just WITHOUT walking. if u can only last a couple min ur going too fast. once u get a comfortable pace down then u can start to increase ur distance

Answer 8

If you can barely run for a minute it sounds as though you may be running to fast.  If should be nice and easy, even if you are just kind of trotting along.  So my suggestion is slow down and see if you can last longer.  Running for health isnt about being fast its about getting out there and running.