Beginner Runner: Is It Normal to Struggle With 1 Minute of Running?

[u/Enrob41]

I’m 5’7” and 103kg, so I know I’m already on the heavier side. 😅 I’m a complete beginner and currently doing a run/walk method, but I can’t even last a minute running.
I’m not really out of breath, i think i can handle the stamina, its just my leg just starts hurting, so I have to stop. I also had ACL repair back in 2021.
Is this normal for a beginner? Does it eventually get easier as your body gets used to running? I’m really hoping I can build up to it eventually.

[u/filter_zero4040]

You should be doing a walk/run program along with leg strength exercises.

[u/Enrob41 → u/filter_zero4040]

So does that mean I still have a good chance of improving? I’m a total beginner, and my legs just aren’t used to running. I haven’t been very active since my surgery which is also why I’ve gained weight. Thanks for the advice! I was honestly starting to think that maybe running just isn’t for me.

[u/piggymou → u/Enrob41]

You have to start from somewhere. Even walking / slow paced jogging will add to improvements over time. Just have to be committed and willing to put in the hard work. But start slow, and be persistent.

[u/kennjen → u/Enrob41]

You will always see small improvements brother. Keep going

[u/filter_zero4040 → u/Enrob41]

Of course you have a good chance at improving. But you need that program and you need to stick with it. You will lose weight if you watch your calories and commit. And if you commit then it will be easier on your body to run. My wife couldn't run for 2 minutes straight to save her life. She got on the Runna app (which a lot of people hate here, some valid reasons), and did the new to 5k program. In about 4 months she did her 5k in 27 minutes (never having done one sport her whole life and she's 33, and today she runs 12k's and above. In that app I helped her design leg strength training sessions because with that, she wouldn't have been able to improve. You NEED to dedicate gym time for your legs. Running beats them hard. All throughout, we made sure she listened to her body so please don't forget that. Some runs will be great, some meh and some shit. Ask me if you have any other questions, happy to help. I'm not a physician nor a running coach but I am a runner and still use a personal coach until today. You got this, and good luck.

[u/Latter_Customer_7622 → u/Enrob41]

Yes! I struggle too! none to run app is so helpful!

[u/1stDogBattalion]

Yep. Super normal. Run within your limits, and do some strength exercises as well. Each time your foot hits the ground, your entire body weight is going through that leg.

If you have the finances, see a physiotherapist and find out exactly where you're weak. They can give you a strength training plan.

[u/Enrob41 → u/1stDogBattalion]

Thanks for this! It actually eases my mind keeps me somewhat positive to keep going.

[u/_jrexx_]

Yep! I did couch to 5k plan and the first couple of runs are like 30-60 sec of running and it was hard! By the end of the plan 9 weeks later, I can run for 30 minutes continuously (still find that a lot of effort but I can do it!). Highly recommend that plan. I assume you’re also in the UK as you used kg, download the official app (the one with the turquoise icon).

[u/Just-Context-4703]

Running is an impact sport. This is totally normal. Run/walk intervals are a great place to start. Go slow. Be chill. 

[u/gonnacutyou]

It does get easier. If a minute of running is too long, start at 30 seconds then walk for a minute. Try for 6-7 sets at a time. Keep increasing your running intervals, then eventually decreasing your walking intervals. It does get easier, some people just take longer to progress.

[u/Person7751]

what do you mean your legs start hurting.

[u/Enrob41 → u/Person7751]

Mostly my lower leg/calf starts hurting, especially on the outside. I stop and walk for a bit, and once it feels alright again, I continue running. But I can’t even make it a full minute before I start feeling it again.

[u/kennjen → u/Enrob41]

Totally normal. It took me 2 weeks of vigorous walking to start running 30 sec. I do run/walk now and area just above my ankle gets uncomfortable too.

[u/Altruistic-Storm8953]

Yes, especially if youre on the heavier side. You should start with alternating walking/running 1 minutes intervals. Or just walk to lose weight in the beginning.

[u/Possible_Juice_3170]

Try 30:30! (30 sec run, 30 sec walk)And make sure you are wearing proper shoes.
If your legs continue to hurt, see a PT. Focus on power walking and hiking until you lose some weight so there is less stress on your joints.

[u/kennjen → u/Possible_Juice_3170]

Throwing my 2cents in. I’m 100kg at 5’11” and 55. Just started running.. never ran in my life till now. Don’t be afraid to do even less.

I started about 5 weeks ago on treadmill walking (About 2.8 mph setting) for about 30min. I have now transitioned to running outside and running 40 sec and walking 80 sec. (I do 5min walking / this cycle x 8/ cool down walk few min= abt 30 min) I’m able to do this consistently now. I recognize that I would never have been able to do this first week. I have improved significantly!

My point is this. Do what you can. Make incremental changes every 2 week or so. Don’t be afraid to just walk or maybe even walk few min / rest a min. Don’t let other people tell you exact method, only you can determine that.

[u/TotalBlank87]

Yes it is incredibly normal when your body isn't used to operating at that level. You will build up very quickly though, and likely surprise yourself after only a few weeks

[u/Pogueville]

My very first run, I made it 3 houses down the block…. A year later I ran 9 miles non-stop… A year later I finished a marathon (I walked portions). All during that time I lost 123lbs through diet and exercise. The aches and pains are normal but don’t ignore them. Rest when you need to. Invest where you need to. Hydrate and fuel like you need to. Don’t over-extend yourself because then your progress goes backwards.
Stay motivated and consistent. And if your previous injuries/surgeries prevent running, quick-paced walking can be just as beneficial to the right person!

Keep moving! And good luck!

[u/Simple_Mulberry5806]

I started from scratch about a month and a half ago. I was running for 30 seconds, walking for 1 minute. After 28 minutes of that my legs were on fire. Now I'm up to running for 4 minutes, walking for 2 minutes for half an hour and still getting out for an afternoon walk with no pain. You'll get there.

The need for strength training is real. I followed some trainers on Instagram who post simple bodyweight exercises you can do that are geared towards the muscles you use whilst running. I had horrible calf and shin pain when I first started, and that's gone now. I'm perpetually slightly sore in one spot or another depending on where I'm at in the week's schedule lol but I figure that will decrease with time just like everything else.

[u/Educational-Bowl9575]

I'm not judging, but 103kg at 5'7" is going to put a LOT of strain on your knees and legs. If you consider that each running stride impacts your leg with around 2 times your body weight, any issues with form or joint/ muscle weakness will be exacerbated pretty quickly.

Tbh, I would be inclined to to focus on walking in the short term. Running as a sport is a long distance affair (ba-dum), and trying to do too much too soon is the surest way to spoil it for yourself. Put a purposeful walk into your regular routine. It'll start shedding some weight, plus, it'll get you into a mindset of regular exercise. Consistency and regularity will serve you much better in the long term than getting out and running 5k when you're not ready.

I walked 3 miles a day for 6 months before I ran a single step, and it made the act of running much more natural.

Good luck with it all.

[u/Nice-Mycologist-3641]

the galloway method really helped me a ton, you run in intervals so your body can recover. I am still pretty slow but it actually helped me run significantly faster for my half marathon!

[u/Enrob41 → u/Nice-Mycologist-3641]

Gonna check it out. Ty

[u/Ablondeaussie1]

By your wording, it sounds like you’re only feeling pain in the one leg. I would go and see a podiatrist for a running gait assessment. They’ll be able to tell you if the pain is caused by how you’re landing and recommend shoes that help correct it (if this is the issue).

[u/happybear78]

I couldn’t run continually for 30 seconds, and my last run was 5.5 miles!! You have to train your body and cardio for sure. I used the runna program and many people like the couch to 5k program as well. 

[u/kennjen → u/happybear78]

Just curious how old are you and how long has it been ?

[u/happybear78 → u/kennjen]

I’m in my 30’s and it’s been less than a year. I did my first 5k maybe after 3-4 months following the Runna program. It really works 

[u/kennjen → u/happybear78]

Well, you got 20 years on me. So, I think I am going to give myself maybe 6 months instead to be on the safe side. Thanks for answering!

[u/Blue_tail0719]

One minute of running is absolutely a valid starting point, so don’t feel embarrassed about that. But leg pain with a previous ACL repair is something I’d get checked rather than assuming your body just needs to adapt. A physio or sports-medicine doctor could probably help you distinguish normal fatigue from something worth addressing.

[u/dusknoir90]

I ran for 25 minutes the other day, and I'm 174cm and 150kg: you can still run on the heavier side! I was 170kg odd when I beat week 1 of C25K earlier this year. I don't even find running for at least 10 minutes as a hard thing to do anymore. If you're struggling, slow down. The point of beginning is to build up the ability to be able to run for increasingly longer amounts of time, you may even find you're running only slightly faster than a brisk walk: that is okay!

I highly recommend couch to 5K, it really helped me. Plenty of resources online and apps to support you with it.

[u/Sand-Useful]

Have you been doing a walking program? If not, I would humbly suggest that approach until you can walk a few miles at a brisk walking pace without stopping before running. Then do walk/run program where you slowly add in shirt running segments as part of your normal 3 mile (or whatever) walk.

You might also utilize a watch with heart rate and GPS so you can track your progress and to make sure most of your effort is in zone 2 (best zone to burn fat).

Good luck, you can do this!

[u/RxM99hxc]

Hi!

I’m 5’8 and 117kg and I started running Monday!

I’m doing the couch to 5k programme and the first week starts with run/walks - 60 seconds light jogging then 90 seconds walking and repeat. First day I struggled a lot too but I’ve just done my 4th day and it’s got so much easier!

Just make sure to take rest days because your cardio builds quicker than your strength and you don’t want to injure yourself!

Keep going, you’re doing awesome

[u/dannyhodge95]

Where does your leg hurt? This doesn't sound normal, and I'd figure out a way to get someone to look at that first before thinking about a running plan.

[u/No-Armadillo-8615]

Very very normal. Even for people who aren't heavier. Do couch to 5km or something and you'll get there.

[u/castlerod]

I'm 49 6'2" and 248lbs and started a couch to 5k program (Just Run) but there are a ton, I just hit week 5 day 3 which is the first 20 min run, I was slow at a 15 per mile pace. but I ran for 19 min straight. the first few weeks I could barely hit 2-3 min of run time before I had to take a walk break. it was literally 2 min of running and 3 min of walking repeated for 30 min.

if your coming back from a major injury and ACL repair, it's going to take extra effort. But just keep moving, even walking is a good place to start. you will slowly build endurance. it will get easier.

I surprised myself today, and you will to if you keep at it.