need advice building leg strength

Training Advice/Discussion 5k/10k

9 years ago 10/27/2014 1:33pm EDT

hi. I am a 45 year old male. i have not been running in years. this past weekend, i ran a 5k race. had to walk a lot of it. i wasnt gasping for air and most of my body felt and worked great. however, after the first 1k, my legs just gave out. like they had no energy at all. i had to walk. then i would job a little more, then walk. in all, i probably ran less than half the race and walked the rest.

can anyone give me some suggestions to building the endurance in my legs, or what or why my legs just tire out so easily?

9 years ago 10/27/2014 1:38pm EDT

re: danmaddux

9 years ago 10/27/2014 1:45pm EDT

re: danmaddux

danmaddux wrote:
hi. I am a 45 year old male. i have not been running in years. this past weekend, i ran a 5k race. had to walk a lot of it. i wasnt gasping for air and most of my body felt and worked great. however, after the first 1k, my legs just gave out. like they had no energy at all. i had to walk. then i would job a little more, then walk. in all, i probably ran less than half the race and walked the rest.
can anyone give me some suggestions to building the endurance in my legs, or what or why my legs just tire out so easily?

Ever heard the phrase 'use it or lose it'? Or this one, "you gotta walk before you can run"? Be patient, but keep going.

9 years ago 10/27/2014 1:53pm EDT

re: danmaddux

danmaddux wrote:
hi. I am a 45 year old male. i have not been running in years. this past weekend, i ran a 5k race. had to walk a lot of it. i wasnt gasping for air and most of my body felt and worked great. however, after the first 1k, my legs just gave out. like they had no energy at all. i had to walk. then i would job a little more, then walk. in all, i probably ran less than half the race and walked the rest.
can anyone give me some suggestions to building the endurance in my legs, or what or why my legs just tire out so easily?

Start by getting in really good walking shape. Start with about 3 miles or 30 minutes of brisk walking. Then when you've got that down, start mixing some jogging in with your walking, say, 1 minute of jogging for every 3 minutes of walking at a brisk pace. Gradually increase the running and decrease the walking. Increase the jogging until you're up to three miles a day. Once you can handle that, increase the pace a bit every other day. Then get online and find a good beginners 5K training schedule. Here's one site:

http://www.coolrunning.com/engine/2/2_4/146.shtml

9 years ago 10/27/2014 1:56pm EDT

re: danmaddux

You started way too fast or you have asthma.

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