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30 minutes! How am I supposed to do that?

Hi, I have another one of the excercise/ want to lose weight problems.
I've been jogging daily for few months now; I've lost a little weight, and I do feel slightly healthier. But I've read that ideally you're supposed to jog for at least 30 minutes, preferably 45 to make any real difference. How am I supposed to do that? I can barely manage 20 minutes. I do go at quite a fast pace, but evidently, it's not enough. Any experienced joggers out there who know how you're supposed to keep going for 3/4 of an hour?

Reply 1

unfinished sympathy

15

cant you cycle instead? Too much running is bad for the joints anyway. Alternate between cycling and jogging. then you get the best of both worlds. Plus on the bike you can go very fast for a long time like an hour, which is what i do, and it really helps :smile:

good luck

Reply 2

User69701

10

You will build up to it.

Reply 3

M'Lady

12

you could start with a power walk for 10mins then go into a jog?

Reply 4

Squelchy

The more you jog, the greater your cardiovascular fitness will become.

Just keep going an extra minute at a time. If you're on a treadmill, do an extra minute every day.

If you're running outside, run an extra 200m past a certain point ever day.

Reply 5

friendsfreak88

It is not about how long you run for or the distance you cover, what is important is that you are working as hard as you can and seeing results. It is better to work at a higher intensity for a shorter period of time than work out for longer at a slower pace.

Don't worry about it! The fact that you feel healthier and have lost some weight is a good sign that you are doing the right stuff. Keep it up!

Reply 6

harry5069

If you're working hard then it's working, don't worry about how long your meant to be running, let your own fitness dictate how long you run for. Just keep going, keep enjoying it and you'll do great.

Reply 7

blondemoment

Galatea

Hi, I have another one of the excercise/ want to lose weight problems.
I've been jogging daily for few months now; I've lost a little weight, and I do feel slightly healthier. But I've read that ideally you're supposed to jog for at least 30 minutes, preferably 45 to make any real difference. How am I supposed to do that? I can barely manage 20 minutes. I do go at quite a fast pace, but evidently, it's not enough. Any experienced joggers out there who know how you're supposed to keep going for 3/4 of an hour?

#1 music, it will keep your mind off it, however ultimately it will slow you down
#2 run with others who can manage it, you CAN do it i promise, and once you have you can do it the next time as you know you have done it before.
#3 Fartlek, ie spurt sprint 1min/ or/ 30 secs, i min recovery and keep doing this, but DO NOT STOP then you will find u have more stamina and running ur normal pace seems well easy.
#4 count, paula does this, count to 100
#5 scout, as in see something in the distance, run to that, then scout another [this is howi get myself up particularly nasty hills]
#6 how are you running? try pushing off with your toes up hill, it will hurt at 1st but be easier soon.
#7 run a route that changes, not a staight road or running track, and look around you.
#8 if you are running with some one run behind them and stare at their ankles. i am fond of the left thigh, lol, if you foucus entirely on that, obv listening for cars and moving outa the way of stuff as the person in front does, you will find that you goe "tunnel visioned" and don't realise you are running, just yu can feel you body moving around u and breathing but not the effort.
9# breathing and pace, get these right. don't have 1 speed habe "gears" or hills etc.
#10 learn to recover on the down hill and not by stopping.[cn you tell i live in a hilly area?!lol] even if you slow to baby pace but are still moving its better than stopping. remember running is your head as well as what your body can do.
#11 WATER

and DON'T TRY AND RUN MORE THAN 10K :biggrin:

Reply 8

Heidi

Add a bit of weight training to ur exercise regime, this helps u build stronger muscles quicker and thus you'll be able to run for longer periods of time.

Reply 9

Squelchy

That depends if you're concentrating on building fast or slow twitch muscle fibre.

Reply 10

Heidi

blondemoment

#1 music, it will keep your mind off it, however ultimately it will slow you down
#2 run with others who can manage it, you CAN do it i promise, and once you have you can do it the next time as you know you have done it before.
#3 Fartlek, ie spurt sprint 1min/ or/ 30 secs, i min recovery and keep doing this, but DO NOT STOP then you will find u have more stamina and running ur normal pace seems well easy.
#4 count, paula does this, count to 100
#5 scout, as in see something in the distance, run to that, then scout another [this is howi get myself up particularly nasty hills]
#6 how are you running? try pushing off with your toes up hill, it will hurt at 1st but be easier soon.
#7 run a route that changes, not a staight road or running track, and look around you.
#8 if you are running with some one run behind them and stare at their ankles. i am fond of the left thigh, lol, if you foucus entirely on that, obv listening for cars and moving outa the way of stuff as the person in front does, you will find that you goe "tunnel visioned" and don't realise you are running, just yu can feel you body moving around u and breathing but not the effort.
9# breathing and pace, get these right. don't have 1 speed habe "gears" or hills etc.
#10 learn to recover on the down hill and not by stopping.[cn you tell i live in a hilly area?!lol] even if you slow to baby pace but are still moving its better than stopping. remember running is your head as well as what your body can do.
#11 WATER

and DON'T TRY AND RUN MORE THAN 10K :biggrin:

those are really good tips! I'm givin you rep for this post :smile:

Reply 11

Gouryella

blondemoment

and DON'T TRY AND RUN MORE THAN 10K :biggrin:

Why?

Reply 12

blondemoment

Heidi

those are really good tips! I'm givin you rep for this post :smile:

lol y thank you. just what i have learnt, don run competitively or undertand the science of it lol, just thats worked for me!
gah havent run for 6 days, so lazy, gonna start 10 k training soon....
#12 stretch properly
#13 eat welll welll well before

Reply 13

Squelchy

Running that distance is going to be very catabolic to your muscles unless you're taking a carbohydrate or protein drink with you.

Protein would be better so as to ensure your body is still burning adipose rather than glucose during the exercise.

Reply 14

blondemoment

Gouryella

Why?

if the OP has just started they'll kill themselves trying the marathon or 1/2 marathon 1st off! everyone need something to aim for!

Reply 15

Gouryella

Squelchy

Running that distance is going to be very catabolic to your muscles unless you're taking a carbohydrate or protein drink with you.

Protein would be better so as to ensure your body is still burning adipose rather than glucose during the exercise.

I regularly train at distances of 10km or so and run with weight. Not much of a drama I've found :/

Reply 16

Apollo

11

I felt like that at first as well, but you'll work your way up. I've been jogging every other day for about a month, at first i just did 20, then 25 and now I do 30-35 with a 1 min break... i find music really helps.

Reply 17

gas_panic!

12

Galatea

Hi, I have another one of the excercise/ want to lose weight problems.
I've been jogging daily for few months now; I've lost a little weight, and I do feel slightly healthier. But I've read that ideally you're supposed to jog for at least 30 minutes, preferably 45 to make any real difference. How am I supposed to do that? I can barely manage 20 minutes. I do go at quite a fast pace, but evidently, it's not enough. Any experienced joggers out there who know how you're supposed to keep going for 3/4 of an hour?

If your a begginer then your not expected to be able to run at a fast pace for 30-45 minutes. If you did you'd probably clock up 4-5 miles! Just try to increase the time you run by 2.5 minutes each week (and run 3 times a week). Try and run for 45 minutes and you'll probably end up doing your knees and shins in which will mean you not be able to run for a week or so and you'll fall further behind.

Follow this plan:
http://www.coolrunning.com/engine/2/2_3/181.shtml

Reply 18

Heidi

blondemoment

lol y thank you. just what i have learnt, don run competitively or undertand the science of it lol, just thats worked for me!
gah havent run for 6 days, so lazy, gonna start 10 k training soon....
#12 stretch properly
#13 eat welll welll well before

hehe dats all right. I'm gonna use some of ur tips. They really sound like they work. The most ive ever run is 5K.

Reply 19

gaijin

1

Galatea

Hi, I have another one of the excercise/ want to lose weight problems.
I've been jogging daily for few months now; I've lost a little weight, and I do feel slightly healthier. But I've read that ideally you're supposed to jog for at least 30 minutes, preferably 45 to make any real difference. How am I supposed to do that? I can barely manage 20 minutes. I do go at quite a fast pace, but evidently, it's not enough. Any experienced joggers out there who know how you're supposed to keep going for 3/4 of an hour?

Don't do 30 mins constant high-tempo running - it'll hurt if you're not used to it. Do 5 minutes gentle walk, build up to fast walk for 5 mins, then 5 mins jog, then settle down to 5 mins fast walk and back up to 5 mins jog... Then 5 mins walk to warm down.

This won't really burn as much as if you do 30 mins constant running at a fast rate - BUT it will help you gain stamina and help burn calories as you are still exercising even at a fast paced walk.

As you get used to it, you should look to increase both time and intensity.

I've haven't done in any running in a week. I'm so lazy. I need to get my 5km regime in order. :frown:

30 minutes! How am I supposed to do that?

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