I have been training in preparation for a 5k in 2 weeks. I've been running off and on for about 6 weeks and walking 4+ miles about 3-4 times per week. When I started running, I could barely do a mile, but have been increasing distace a little each time. The past couple of times I've been running, I seem to hit a "wall" at 2 miles. So, to all you experienced runners, what do you do to get over this wall? Should I just run more often, or is there something mental I should tell myslef? Are ther specific training exercises I should do to get over this? As you can tell, I'm pretty new at this and would appreciate any feedback. Thanks!

You just have to press on and go past it. Try running 2 1/4 then up it to 2 1/2, etc. I highly recommend running 3.5-4 miles prior to running your first 5K.

A big part of it is psychological. Just push through.

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Vicki
Mama to Princess, 5 and Wild Thing, 3
Progress Since 1/6/09:

Also, make sure that you eat enough in general and stay hydrated. A lot of it is psychological, but you have to rule out these other factors as well. Good luck!

Stretch too!!!!! Before & after!

So many factors can come into play here, especially considering the season

1) heat can slow you down
2) make sure you're plenty hydrated.
3) Don't start off too fast, you can burn out
4) Pace yourself. Find a groove
5) run with a partner.
6) and yes, stretch (as Debi suggests), before and after your runs.

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Something else you might need to do is ease back a little bit. Sometimes when you are building up to certain distances, people think they need to keep adding miles on. It helps to take a week or a couple of days and actually do less than you have been running. It helps in two ways. First it allows your body to exercise, but still have an easier distance. Second, it is psychologically beneficial for you to see how easy that distance is now compared to when you first started.

All the other advice above is great as well. Good luck on your run!

Thanks for all the great tips! I'll try to incorporate them in my run today.

Any runner who has gone any significant mileage will talk about "the wall" they hit at any certain time during a run. I have hit "the wall" many, many times. I've said before, running (I think) is more mental than physical. Once you get it in your head to go a certain distance, do not stop until you get there. As someone already suggested, try making a goal of going 2.25 miles one day, then 2.5 miles and so on. Sometimes, you just have to make yourself go whether you feel like falling over in a heap or not.

I wouldn't suggest stretching before you run.. rather, you should warm your muscles up. Do a slow jog to warm your muscles up.. When you are doing your training runs, either start out walking or a slow jog. When you get to your race, you will see many people running all over the place, and you might wonder what in the heck they are doing when they are going to be running 3+ miles, as I did. But they are warming up.. and trust me, that warm up run (it only needs to be 1/4 mile or so) does wonders for your performance and endurance through the race.

I will also suggest to drink lots of water. Staying hydrated helps with, not only keeping your body hydrated, but it also helps prevent shin splints and cramps.

Lastly, take the day before the race off from running. Rest your body up for the race and then give the race your all.

Good luck, have fun and let us know how you did!