I need help running!

I am getting back into running and having and extremely difficult time not stopping and walking.  I can make it about .5 mile and then I have to walk for about 30 seconds.  I've ran up to 4miles in the past without having to walk (last year). I believe its the mental game that I'm having a hard time beating.  Any suggestions? 

Just challenge yourself! Are you doing a run/walk with the .5mi/30 second increments? Tell yourself tomorrow to do .75miles/walk for 30 and do that for a couple of days. Build up gradually. OR just say "I can do this" and do a full mile!  You CAN do it, you just have to  believe it. When I was getting started and I need a push (and this will sound strange!!!!!!!), I grabbed my butt. It reminded me for what I was running - to get rid of the postpartum stretched-out-ed-ness!

YOU CAN DO IT! DO THE MILE! WOO HOO!

Give yourself some targets... Go out on the same run every time, and each time push yourself to go an extra bit further before stopping to take a break.  Use a watch, and start by doing 1 minute running, 1 minute walking for 25 minutes.  Then the next week, 2 minutes running, 1 minute walking.  Then 3 minutes running, one minute walking.  And so on...  There's people who run marathons on 10 minutes running, one minute walking, and they do it faster than they used to do straight running.

What's making you stop?  Is your cardio system out of shape?  Your legs?  Just mentally can't tell yourself to keep going?

Clint

I second what everyone else has said. There is nothing wrong with walking/running. I am up to about 6 miles and I have to walk after the 4th and after the 5th mile. I don't feel bad about it at all! I sip water and take some deep breaths and then I can go that extra mile.

Gradually, you will become more conditioned and will be able to run further without stopping. Just keep working towards your goal. Success doesn't come overnight! You can do it!

Thank you everyone for responding.  I don't know what happened tonight but I went home after work and ran a full 2 miles without stopping!!!!  I did it!!!

I have a hard time running when its hot out, I get over heated and have a hard time breathing..  I think the best way for me to keep running without stopping is to run at night when its cool.

And I have to be okay with walking if I need to.  I'm out there running/walking and its beter than not...right?  :)  Thanks again. 

I run/walk as a matter of course following Jeff Galloway's methodology which was mentioned in post #2. I run 1 mile and walk 1 minute. I do this on my Sunday long run which is at 13 miles now. But on my short mileage days, which is ~6 miles, I don't take the walk breaks.

I did run/walk for 18 months before transitioning to just "run" in my 19th month.  I usually did R3/W1 rather than run 1 mile walk 1 minute.  I did 10 miles at a 9 minute pace doing r4/w1.  I have never been injured, and it really helped me.  When I didn't really feel like running, I would do a 2 minute walk break instead of 1.  There is no shame ever in walking :-)  I think being consistent (on a set interval) is the key.

I've found that if I've been not running for a while, I have a really hard time running, but it comes back fairly easily once my body stops saying "Holy crap, what are you doing?!" and re acclimates to the activity.  It sounds to me like that's what happened for you.

Don't worry about walk breaks. Just gradually increase your distance (I read by about 10%/week) . 

I had the same problem. My wife and I are currently using this program.

http://www.coolrunning.com/engine/2/2_3/181.s html

It uses a gradual increase in the amount of time or distance you run. We are on Week 3 and feel great.

Thank you for the link!  Much appreciated! 

I agree with everyone: walking is fine.  I often have a walk break or two, over 5km, even though I've raced 12 without stopping.  And I was going to recommend finding a running program, but bluedawg did it already.

Congratulations on getting back into the swing of things!

Thank you for the motivation and suggestions.  I ended up doing 2 miles w/out walking the other night.  I told myself to keep going and it was actually enjoyable.  It helped that it wasn't hot out either.   :)  thanks again!

Thanks!  Maybe someday I could do 12miles w/out stopping!!! :)   Goals right! 

All of the running/walking things are great. BUT...

If its a mental thing thats holding you back, I know where you're coming from. Running outside isnt as bad, but when I get on the treadmill, sometimes its really hard for me to finish my 4 miles.

What I do is to try and think about why I want to quit. Most of the time its because I am bored, not because I cant physically finish or am too tired or anything. Sometimes when I need a real push, I have to literally talk myself out of quitting, and sometimes I'll admit, it isnt so pretty. Lol. After that, I'm left thinking "Woah, I mean business." And that definitely pushes me to keep going. Gives me an edge.

You could try and find some quotes that you could think about when youre running to keep you going.

"Pain is temporary, quitting is forever." - Lance Armstrong

"Run now, Ice up later."

Whatever works. Hope I could help.

:]

Thanks ashley2136!