Calling all runners!!

Well, I figured a treadmill would be my main source of exercise for my weight loss journey.  When I started in January, I couldn't run 30 seconds without stopping.  Walking a mile was my "big workout" of the month. Since then, I have been slowly plugging away doing anything I can to get better.  Proudly, I can now say that I can run 1 1/2 miles without stopping in under 18 minutes and I have gone an hour straight on the treadmill running/walking and have gotten 5 miles in.  Here is my question for you all......

The 1 1/2 mile is not physically hard for me anymore.  Don't get me wrong, I sweat like a pig and I am breathing harder, but I'm not gasping for air. I am of the belief that at this point, it's more of a mental barrier then it is the physical barrier.  I have tried everything I can think of to build past this point and nothing is working.  Anyone have any tips on how to break thru the "mental barrier" when running? I could really use your help! Thanks!

How about running outdoors? I started out on the treadmill. I walked first and then added jogging. I then took my running outside. I didn't realize how different the two are. Running outdoors is much harder and I think much more interesting. If you can find a running parter, even better. I still have times when there is a "mental barrier" especially when I do a 5k race. I have to push myself sometimes to keep going. I try to think of the many reasons to be thankful that I can run when there are so many that aren't able. That usually gets me going a little faster! Keep up the good work!   

I agree running outdoors is a total different experience that you might really enjoy.  Being in the fresh air and also there are hills that will add to your workout.  Changing up your routine a bit might be what you need:)

I'm currently reading a book called Mind Gym: An Athletes Guide to Inner Excellence by Gary Mack and David Casstevens

It's about the mental side of sports. There are several quotes/stories from famous athletes.

I wouldn't call myself an athlete and I definitely don't have any grand physical dreams to pursue but it intrigued me because it can be applied to every day life.

You might check it out! I've found it VERY helpful in my persuit to lose weight.

I wholeheartedly endorse the "run outside" suggestion, and simply changing it up like that may break the mental block, if that's all it is.  But it may be more than that.  I suspect you are probably running too fast.  If running a 12mm pace for 1.5 miles has you breathing hard, then you should probably slow down to a 13mm or slower -- however slow it takes so that you could talk in sentences to someone on the next treadmill.  Running farther, slower, will help you far more than trying to run farther, faster.  It should feel like you are running too slow.

I did the run/walk thing through my first marathon.  After I took the winter off, I decided to try "running only".  Yes, its a mental thing, but afte run/walking six miles or so, try running two miles straight.   Allow yourself to slow down, but never walk.  You can do it!!

Good luck!!!

Add some incline?  But only to one workout a week at first.

My idea also invovles taking it outside.

Figure out where 3/4 miles from home is.  Run there and back.  After 2 or 3 times, at the turn-around point when you aren't that tired yet, go an extra block or so... you still hav to get back, but you'll still be 2 blocks from home when you reach 1.5 miles.  That's part of what I like about running outdoors ... it forces you to finish in order to get back home.

I've been in a the exact same situation like that. Here's what I did:

Enter a race, a 5k, which is a little more than 3 miles. A lot of cities have "Turkey Trots" around Thanksgiving; that should give you plenty of time to add the extra distance to your training. Commit yourself to run, not walk, the entire course. Announce to your friends and family your intentions.

Figure out a schedule, adding a little distance to your runs each week. Then when you're feeling worn out and wanting to quit, remind yourself of your goal, tell yourself how great you're going to feel running across the finish line (trust me, you will).

Sometimes when I'm out running wanting to quit I even imagine a TV announcer describing my run for the audience. And of course as I complete the run, my imaginary crowd goes wild. It worked for me, and still does.

I started with Military Fitness in a group.

The mental barrier gets broken there because if you are slow you feel like you are dissapointing other people and you also have alot of encouragement.

Running with a friend should make it competative which usually breaks the barrier.

I've been running for a few years and have found my motivation goes up and down as well - it's usually due to boredom. 

When this happens I let myself have a few easy (or off) days - sometimes that's enough to recharge me.  I also LOOK for something that'll re-motivate me - it could be inspirational stories/quotes (sounds hokey, but it works), a change of pace or a new challenge that interests me.

You should be proud of how far you've come - good job.  Isn't it amazing what we can do when we put our minds to it?  Now tell yourself it's time to "kick it up a notch" and see how far you get.  I'm sure you'll impress yourself.

P.S. I was feeling the same as you.  I've been trying to re-motivate myself and then yesterday "out-of-the-blue" I was asked to be part of a relay team for a 30k race that'll take place next March.  I said yes - now I'm excited again. Time for me to "step it up".

Thank you for everyones suggestions.  I appreciate you all taking the time to try and help me out! Here is a little more information on where I'm at.

Running outside is not going to work for me.  I live on a little outlet dead end road in the country rght off of a major 2 lane highway.  There are no sidewalks, no neighborhoods and no low traffic areas.  Additionally, I have 2 small children under the age of 3, so I can't bring them with me and I feel it too unsafe to run at night on a highway. 

Additionally, I HAVE signed up for my first 5K next month.  I have started slow and tried to add a little at a time in order to build up to that distance.  This is how I have discovered this little barrier.  I am running out of time and have been added distance to my runs.  I will run the 1 1/2 miles, then walk .25 mile, run .25 mile, walk.....etc.  I have tried running the 1 1/2 slowly to save energy, I have tried to build a little speed every lap to build strength, I have tried to run it fast so I have only run a short time.  I really have tried mixing it up everyway I can think of and regardless of what I do, everytime I hit that 1 1/2 marker, I feel blah.

I know it's just all in my head. I'm not gonna give up though! I AM dong the 5K next month and I WILL get thru it somehow. With it being my first race, my goal is merely to show up and finish it, one way or another.  My secondary goal is to finish in under an hour.  My "dream" goal that is seemingly impossible, but still really want, is to do it in 45 minutes.  I'm not specifying a "only running" pace or anything. We will see. First efforts give me something for comparision on a second effort later.  :)

Thanks again for your help!

In the armed forces, they call it the "wall".  And when you hit it, you hit it hard.  The trick is to either completely ignore it, or completely concentrate on it (it's different for different people).  My solution is, when I hit the wall (at around 3-4 km), I concentrate on my stride (when I get tired my stride shortens and quickens) and my breathing (in the nose, out the mouth).  By the time I'm on my fifth kilometer, I could run forever as far as I'm concerned.

As for running out doors, totally.  Inside on a tred mill, you're always looking at the timer, wishing it would go faster.  I like the track at my local university.  I also time my laps to make sure I'm not slowing down.

Original Post by gymcoach79:

I am running out of time...

use this as motivation - remind yourself that pretty soon it'll be "show time"

I know it's just all in my head...

knowing this is important - it's amazing how the mind controls the body - replace your negative thoughts with positive ones

I'm not gonna give up though! I AM dong the 5K next month and I WILL get thru it somehow...

that's the spirit! this is the attitude that'll get you through

chin up, keep smiling, and, before you know it, you'll amaze yourself

I found that putting on a really engaging movie or show to watch while running helped me forget how far I had gone and go further.  Put a towel over the time and distance and just go for as long as the movie or show lasts.

Good for you! Being able to run 1.5 miles straight is nothing to sneeze at! A couple of thoughts:

1. I really second everyone saying "run outside." I know you explained how difficult this would be for you, but in addition to helping you run faster, it really is much harder to run on pavement than a treadmill - it's harder on your legs, since the surface is much less yielding (for that reason alone, it's a good idea to get some training in on asphalt), and it's just plain more taxing. Experiencing that at least once before the race will give you some idea of what to expect - surprises on race day are no fun!

Are there parks, empty fields, large parking lots or high school tracks that you could drive to? Even if you have to plan your Saturday or Sunday around your running, I say it's worth it.

2. Make it a competition. Find a parter (recruit one of your kids if you have to!) who will either also run, or do jumping jacks or even who will just watch the distance for you, set a small wager on you running 1.6 miles (like making the loser wash the dishes, or buy a coffee - little), then heckle each other and go for it!

3. Cover the distance meter, put on some great music and run.

4. If all else fails, races are great. No matter what your skill level or speed, there's just something exciting about being there. I hope you'll find (and I bet you will) that although you might not be able to run the whole 5k without a walk break, that your adrenaline will carry you a little further, maybe even right over that wall! Also, if you can, find yourself a rabbit during the race - someone who's ahead of you, maybe just at your pace, maybe just slightly faster or slower, and follow them til you pass 'em or you can't follow them any further. Then, find another rabbit!

Good luck to you, and have fun at your race! Runners are good people and encouraging as all get-out to beginners. Also, most of them at a race will be like you - not racing against each other so much as racing against themselves.

Original Post by sharz96:

I wholeheartedly endorse the "run outside" suggestion, and simply changing it up like that may break the mental block, if that's all it is.  But it may be more than that.  I suspect you are probably running too fast.  If running a 12mm pace for 1.5 miles has you breathing hard, then you should probably slow down to a 13mm or slower -- however slow it takes so that you could talk in sentences to someone on the next treadmill.  Running farther, slower, will help you far more than trying to run farther, faster.  It should feel like you are running too slow.

 Hmm...I would completely disagree with this. I guess it depends on what your goals are though. I don't know a lot about long distance running, so if just going farther is your goal, than maybe this is the way to do it? Not too sure.

But if you goal is fat loss and overall fitness...I would pretty much go with the opposite of this. Go as hard and as fast as you can for as long as you can, take a break, and repeat. I completely owe any level of fitness I have to HIIT, and I think anything you can do close to an anaerobic workout as opposed to low intensity steady state cardio, is much more beneficial.

When I started treadmill workouts I began with the walk/run as well.  That was about 6 years ago and I still enjoy running on my treadmill, as well as outside.  Try watching TV and when you get to your normal stopping point dont let yourself stop until the next set of commercials or the show goes off, if a few minutes.  Also  try running with an ipod or music, you must work through the the song that started or save your favorite song for last and start it when your normal time has elapsed.  Try not to go back to the old time and every week or so add another song etc.  You get the picture.  Small steps are better when building distance anyway so unless your're training for a marathon this migt help.  Amother thing to try, go to a high school to run on the track and add a lap every week or so.  Small steps will add up.

you could get somebody to drive you out 1.75 miles with all your running gear and run home and you can't just turn around because you know youll never get home if you stop. if you insist on the tredmill, get an 18 minutes playlist and either start it  :30 - :90 seconds after you start and just finish it. you could also not look at it and when you hit 18:30 seconds on your watch then look at it. you could also bump up the speed .1 or .2  and go the same time, but yo would evidentelly go further. also, but mental notes everywhere. fridge, cabnets, microwave, room, mirrrors saying " BELIVE " in all diffrent cool writings (: