I am desperately trying to train for a half-marathon. I just started "training" 2 weeks ago although prior to that I did elliptical on a daily basis and jogged a mile or so on a sporadic basis. I am already getting discouraged because I feel like I am not progressing much, or I am progressing suuuuuuper slowly. My longest so far was 3.15 miles (over the weekend) and there was a couple short walk breaks in there... my time was 9.38mins per mile. Today I only made it to 2.6 miles and my time was around the same. The biggest problem is that I am getting horrible side stitches that are preventing me from being able to run. I have tried to run through them but it just gets to the point where I can't and I have to walk. I have tried drinking water right before, not drinking water right before, eating a banana right before, extra stretching, extra warm up.... nothing seems to help. I can easily do 40 minutes or more on the elliptical at a fast pace and never get them - it is only when I run. I have only had one or two runs out of 8 when I did NOT get a side stitch and I can't figure out what was different about those days. Does anyone have any experience with beating these stupid things?
ETA The half marathon is in June.
I was getting them around the 2-3 mile mark too. I slowed my pace down - concentrating on distance rather than time - and the cramps went away. Now I can do 6+ miles without a stich (or with a very minor one). My pace stinks (11:30) but I'm working on that on my shorter runs.
I used to get those when I first started running. I would say slow down...don't run so fast. Don't worry if you have a slow pace. There are ways to train to learn to run faster, but I'd say don't worry about that for your first half marathon. Also, be sure to not add miles too fast. Once you get in better running shape the side cramps should stop. That is what happened to me anyway.
Wow, that's ambitious, if you don't mind me saying so. I took up "running" a couple of years ago, and in between injuries (nothing major, but something wonky with a nerve in one of my feet) I have taken sporadic breaks and decided not to be so regimented about it.
At no time have I EVER run a pace as fast as yours. Not even close. Even when I was running 5k distance with zero walk breaks at my peak (having trained in high humidity and temps b/c of where we live), I never have been faster than 13.5 min/mile.
I know that is terribly slow, for someone contemplating a half. But, maybe to start out with, you should lower your goal to something more reasonable for a newbie. You didn't say how long you had until the half race day, but it sounds like it isn't far off if you are pushing yourself the way you are.
Never increase your distance more than 10% per week or you risk injury. And running vs an elliptical is very different. Number 1, impact. Can you say shin splints? Yeah... want to bring your running to a complete halt? Keep adding distance at that pace without regard to any actual plan.
And it really is all about the breathing. Go to Runner's World.com and you will find links to training for various length races and for various runner conditions (newbie, post-injury, tri-athlete, etc). There are links and articles about breathing. Breathe too fast or too shallowly (this usually means too fast, also) and you will get cramps. You can also help yourself by breathing on alternate foot strikes. There are articles and theories that continuously taking your breaths on the same foot strike side increases the "trauma" to that side as you inhale. So inhale on opposite foot strikes. It takes work/practice, and a lot of concentration on your pacing.
Awesome that you are so motivated... but slow down. You'll injure yourself and not be able to run at all. It's not worth that.
The best way to work on your breathing is to run with no music at all. None. Just listen to your body and your breathing with NO distractions of "accessories."
http://www.runnersworld.com/the-starting-line/how-start-r...
http://www.runnersworld.com/training/half-marathon-traini...
http://www.runnersworld.com/half-marathon-training-plans/...
http://www.runnersworld.com/runners-stories/running-my-fi...
http://www.runnersworld.com/the-starting-line/how-run-non...
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http://www.reddit.com/r/running/comments/1mym2o/i_learned...
Use a website to find a proper training plan. Work on distance and don't worry about pace. A slow run (and your run pace is literally minutes ahead of mine and faster than I can ever imagine running) is better than no run. A good training plan will include short, medium and long runs each week and will increase your distances for each 10% per week with a 25% recovery reduction every 4 weeks.
Regarding the elliptical...forget about it completely. It's a nice indoor workout, but it's not running, not even close. My elliptical pace is literally double what my road pace is...there's just no basis for comparison between the two.
When you slow down and breathe properly, the stitches will go away. You can work on speed in your short runs but for your medium and long runs, you'll want to drop to a pace that you can sustain. Shoot for a 10 minute mile and see if it makes you feel better.
I used to get these all the time.Once I was in great shape, I didn't get them anymore. (And I'm finding that I'm getting them again, now that I'm not in great shape. bleh)
A couple of suggestions. You've only been training for 2 weeks. 3 miles may be too much, too soon. Try to increase total miles per week by 10%. The 9+ mile speed is fine. Try to build up some running stamina before increasing mileage or speed. You don't say when the half marathon is. I hope you've given yourself enough time to slowly ramp up. Good luck!
Your thoughts to drink some water (not too much) and eat a banana seem fine. You might even skip the banana for short runs (3 miles or less). Stretching won't help a bit.
And the elliptical machine is way easier on your body than real running. Even running on a treadmill is way harder for me than the elliptical. They aren't comparable.
sweetie, who's got a gun to your head?
SLOW DOWN!
if you train too fast, you're not only going to get cramps, you're going to injure yourself.
i totally feel your pain. i'm training for my first marathon in THREE MONTHS and i'm in a minor panic. i can run a half (SLOWLY!) but doubling it seems like saying i'm going to swim across the ocean.
walk breaks are your friend. you need to walk periodically during your training. you'll need to walk periodically during the race. don't beat yourself up for walking. it's SMART. quit worrying about your time. all you have to do is cross the finish line. then, if you want, you can work on doing it faster the next time. (i myself do not. i never worry about time. i plan to run for the rest of my life, and that means i have to enjoy the runs.)
get a water belt and take your water with you. drink a little every half mile or so. not huge gulps, just a few sips. then realize you'll probably need to burp as you start running again and glug it all about (TMI, i know.)
running outside is way better for you than the elliptical, which is great as a back-up. but don't expect it to be a similar experience.
you are running really fast. i don't even do a 5K at your pace.
slow down, and train for the long-term. and only do one long run per week, i.e. a run where you are pushing out your distance. the other runs should be short, and you can go faster then if you want.
if you feel a stitch coming on, immediately go to a walk.
you will train through this. you'll see.
khairete
S.
You're getting these because you are not breathing correctly.
It's just an indication of needing to train more. It's also an indication of improper running form, as a result of the incorrect breathing.
Your cardio is not where it needs to be yet. When you are in better cardio shape, these will go away.
For now, when you get them, take focus on your breathing. Take deep breaths, through your nose as much as you can. Slow down, and let your body catch up.
Stretch your abdominal & torso area. Maybe try some AB Calm about a half hour before your run.
Good luck !
When I was in basic training (boot camp) and they made us run, a lot of us suffered from the side stitch.
We were told it was a result of not breathing correctly. You need to keep your breathing as steady as possible. If your pace is making it too difficult to breathe, slow down a bit until your body can handle it.
Also, if you lift your arms up above and behind your head (we were taught to grab your forearms so that your wrists are positioned together, and rest them on the crown of your head, and walk quickly until the worst of the pain subsides.) it opens up your chest cavity and helps the pain go away faster. :)
You're running too fast and for too long, too soon since starting. Slow down, pace yourself and build up to it.
RM-
Not sure if this is the problem, but could it be that your body is used to the eliptical/ treadmill and not actually running on grass/ pavement/ asphalt? It would seem that the two are the same, but they really aren't. The eliptical/ treadmill, is in some ways easier on your body, and in otherways, less efficient.
Someone with some real track and field, or race history would have to give you more guidance. I was a nerdy/ unathletic kid in high school college. Most of my running since has been charity 5Ks, without any training or support.
Best,
F. B.
It's only been 2 weeks. You are doing fine. You might want to look online for a half marathon training program to give you some concrete goals and structure.
In terms of the side stitch - it's about breathing. To pace and deepen your breathing, count while you breath, and try to breathe in to a count to 4, and then breathe out to a count to 4. You should be breathing from your belly, not your chest.
Others have already said, but you probably should slow your pace down. Manyof your training runs will be below race pace (pace you want to run on race day). You should focus on your distance training and there is no shame in alternating walking and running, then gradually shortening the walking intervals.
Typical rule of thumb in training is you train to increase distance or increase pace. You don't want to try for both at the same time. Likely the pace will naturally increase to some degree once your body adjusts to running outside.
If you don't have a training plan search online. There are tons out there and some will let you input the race date, fitness level and estimated pace and give you a recommended plan based on that info.
