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If you just want to do some exercising, try this program.
Starts very slow, increases at your own pace. The only things you need are a stop watch and enough room to do jumping jacks and pushups.
https://leisureguy.ca/wp-content/uploads/2023/07/rcaf_xbx_5bx_exercise_plans_text.pdf
I don't know if anyone else has said, but just be careful not to trigger rhabdomyolysis.
Jogging for 60 minutes a week is highly unlikely to cause rhabdo.
Do not forget to eat a bit healthier. And I would recommend against alcohol and smoking. Those things make the run feel more like dying. And it will take some weeks at the least. Don't give up, you're doing great :)
Yeah I'll admit I drink a fair amount, It definitely doesn't put me in a running mood the days I've actually had some the night before
I know you've mentioned having a fitbit. Years ago I had a hand me down and it gave me insight into my sleep that was invaluable. Fast forward, got back into running for the fifth or so time in my life - a few Garmin watches later, and made a conscious choice post covid to stop making myself miserable through alcohol. I still enjoy a drink here and there but it is absolutely stunning how bad one or two drinks will screw up your sleep - and at that point it is a good night but the entire next day is garbage. Short version of this was meant to say - get good sleep tracking and it may open your eyes a bit and help you focus on your goals. I go to bed much earlier than I used to (9pm feels late now) and target 8 hours of quality sleep - especially on nights before runs, which now is every two days unless I have an event - like a concert or something - that wipes me out.
Stop feeling like you are dying? That is the wrong attitude. You need to say you like dying actually! You will show them, you will show them all true dying! Then run hard, and die harder!
Some months later, you will ask "why am I not dying!?! This does not feel like dying at all!", and then you will run for longer and faster, hoping to feel like you are dying again.
EDIT: Knowing your VO2 max helps, carbomaxxing before running is also a good idea.
Start off slower, pace yourself, and also maybe supplement with something else that's low impact like bicycling or swimming (both can be great cardio). Don't forget to add strength training days and rest days too.
Eating right and getting adequate sleep is also going to help a lot.
I second eating right. I recommend as little as a latte before a run with a protein drink after. Oh, and asics novablasts are great running shoes
Just remember not to go overboard on the protein: Check your weight, age, and activity level to determine how much protein you should actually have (somewhere between 10% to 35% of your total calories). Too much or too little can have bad outcomes.
Depends on age but it takes me 45 mins to warm up and not feel the pain.
Maybe a few months in?
Longer rest periods seem to help me a lot. I'll be at the gym for a month or two consistently then take a week off. I always come back stronger and with more endurance.
You definitely need to be consistent to keep progressing but take breaks too. Just don't make one week off turn into 2+ weeks off.
It took me about three months to actually enjoy jogging. My fitness came faster but it was still a chore.
I'm in my early 60s and went from walking to jogging a couple years ago. I did it differently than you. My usual walk was about two miles, and I just started jogging the portion I could and walking the rest. At first, my jogging was only a couple blocks, but as I kept doing it, I got to be able to go further, a little at a time. My goal was really just to keep my heart rate up for 20 to 30 minutes and get some cardio.
So I'm there now. I jog a couple miles every other day. Takes me about 25 minutes, so I'm not breaking any speed records, but my heart rate is between 150 and 170 for much of it, so I feel like I'm meeting my goal.
It won't. At least not with that approach. You need to strengthen your feet and tendons. I know, you're fit and you lift. But consider that a typical pace will have each foot hitting the ground 70-90 times a minute. Even at the lower end thats over 2000 foot strikes per side during your run. That will do damage so you need to work up to it.
Try 30 minutes of running for 2 minutes and walking for 1 three times a week. Every week increase the run by a minute. By the time you reach 8:1 you can choose to not stop. Pace should be easy, lime you can maintain a conversation.
After you can run for 30 minutes continuously 3 times a week without felling like death, you can get fancy with the training protocol. But the early weeks are the toughest because you feel like you can do more, but you should absolutely not.
Watch movies and TV while on the treadmill.
Back when I started running (and it sounds like I was in worse shape than you) I’d do 30 minutes, but strictly regimented times - jog for one minute, walk for one minute. Then 1.5/1.5, 2/2, etc. I think around 5 the break time froze, but the jog time increased. Eventually I found I didn’t need the whole break and started decreasing it.
Following that pattern, I think it took a month or so for 30 without pain. Then comes increasing the speed, aiming for distance instead of time.
It takes me a solid 2-3 weeks to get over the muscles adapting and lungs acclimating. So in like 6 solid runs
this is exactly why I don't do it. I can walk at a pace that is almost faster than I can jog foever but the moment I start having both feet off the ground at once I can't breathe. I kinda have the same problem with swimming a front crawl. I just can't get the cadence right and end up inhaling water. I do believe the key may be in your breathing rythm vs your physical movements based on my own ineptness. Take that for what you will.
Is it possible you have mild asthma? This kind of sounds like how I was when I was a kid and they found out I just needed an inhaler
my sisters actually do have excersise induced but I tried to get it checked out at one point and it just kinda fell off the radar. Partially because im fine not jogging. I like walking and biking. I sorta hate excersie just to excersise and like to have it come while doing other things. I really wanted a row bike at one point and was kinda bummed it fell apart as a thing.
Dude I have been running for years. Some months I do 4 to 5 days a week and others only 3. I do 5ks and 10ks and would like to do a half marathon. I have stated biking a few days a week. While I time has improved it is hell for me to get under a 15 min mile consistently. It hurts when I start and I am hurting when I finish. Yes I smoked for about 20 years and I have been quit for a long time. I am 63 and I feel like this is as good as I am going to get. But you know what? I am going to keep going because if I don't I will get fat and die. So keep pushing.
I don’t think 2 x a week is a good workout. I seem to recall reading somewhere that strenuous 2 x week workouts can be stressful on the body vs how much benefit it offers. Note: twice weekly modest workouts are very helpful.
Try reducing the length of the run and/or substituting fast walk warmup and cooldowns, and adding a gym or some other workout to bring it up to 3x workouts in a week.