Moving forward

Hi everyone.. this is my first post on the exercise forum so please forgive me if this topic has been brought up before.    I have been exercising for a while now but I seem to hit a wall quite often.  For example particularly when I try running.. I started I could go for a minute or two, and now maybe I can go for 3 minutes.  This has been going on for many months.

It seems like the progress I make in terms of endurance is really slow.  I'm not sure if it's just that I am expecting too much of myself, or if I need to push myself past a certain point.  I've never wanted to push myself too hard because I was afraid that psychologically it would make exercise painful and then I would not want to do it.

But then at the same time I just don't feel that my fitness level has increased the way I'd like it to.  So I guess my question is.. how do you know when you should push yourself and when you should slow down, both mentally and physically?

What speed are you running at?  Maybe you are trying to run to fast to soon, before you have built the endurance to maintain a faster pace.  Second is maybe you aren't pushing yourself enough. Trying to stay within a comfort zone because you may not like it will always give you a mental out when it comes to pushing yourself to the next level.  You haven't given up yet so I don't see you quitting from pushing yourself a bit more.   Have you tried the C25K program?  I know lots of people here seem to have success with it.  It is ideal in that it is interval based and the intervals gradually lead you into running. 

Remember running doesn't mean you have to sprint. 

For me I focus on adding more distance while working up my speed a bit, but my real focus is on distance.  It is a slow process and does take time and commitment but the rewards in health and lifestyle are so worth it.

Good luck

Hi there and thanks for your response.  For me I have a short gait I guess because I start having to run at 4 mph.  It sounds like I need to get out of my comfort zone.  I start getting out of breath and legs burning and then I'm not sure if I should push myself further or if that's my max because I'm still quite heavy. 

 But I have seen lots of shows on TV with people my size running a lot further/longer than me so that's what made me think I could do a lot better.  I'm going to check out the couch to 5k for sure! Thanks!

 Hey there, welcome!  I'm a big believer in setting goals.  I think its really important you set a goal, then establish the plan to get there, so that each workout session has a purpose for you.  c25k can do this for you, with the goal being finishing a 5k in a few months.  I think it might be a great place to start, but begin by setting that goal (even selecting the 5k and paying for it :)  )

And post here to keep yourself accountable.  Remember, its a lifestyle change!

Thank you, that sounds great.  I will check out the couch to 5K!

This is why I use a program like Couch to 5k. It tells me what to do so I'm not deciding and I can't fool myself. My only decision is whether or not to move on to the next week when the time comes or to keep doing this week because I don't feel ready.

It's good to know there is a program for this.  It's hard to know when I should push myself.

welcome!  just to add to everybody's good comments/advice.  you have to put at least some stress on your body to make improvements, that's really how it works.  at the most basic level (it is actually  a pretty complex process) you do something difficult, your body says "whoa, what was that?" and then it adapts so that it is ready to that thing again.  best of luck, and post here often, lots of motivation can be found here.  best way to start is to post in the daily forums.

Thanks for the input!  In the past when I did a long period of working out it seemed as if I made marked improvements even though I really did baby step it.  Now it seems a lot slower (or maybe in my head it does).  I wondered if it was more in my head or something physical that was different.

I was also told that sometimes you hit a wall because if you are still in your weight loss phase of your workout you could be eating too few calories to fuel your workout....hence your body poops out on you during your workout.  That said, it is ok to push yourself....but stop if you start feeling ill.  That's how I know I'm at my limit.  I feel lightheaded and dizzy and even sick to my stomach sometimes.  You might want to add a small snack 30-45 minutes before your workout and make sure you are getting adquate fluids.  I eat 4 slices of apple and a tablespoon of peanut butter.  I have been told this is a great mix of complex carbs and protein.

Good luck