Running - some questions (sorry)
Discussion
Afternoon all
I've got some questions and looking to see if someone would be kind enough to point me in the right direction / help.
Last two weeks I've been trying to get into running... I said to myself there's absolutely no point going out and trying to run 5K / 5 miles when I've done no training what so ever in years...
I am (embarrassing, for me) taking around 9 and a half minutes to run one mile! Yes, I am no longer a young pup, however, I would have thought that over the last two weeks, it would be slowly coming down (by seconds - it's not)...
I can run fully one mile, but I need to take a break (walk after) as I am cream crackered (f
ked and breathing out my arse).
Do I just need to keep telling myself I'll not be able to run for miles after only 2 weeks and just to keep at it and it will eventually come (slowly but surely), or Am I not running long enough?
Any help would be great.
Cheers,
I've got some questions and looking to see if someone would be kind enough to point me in the right direction / help.
Last two weeks I've been trying to get into running... I said to myself there's absolutely no point going out and trying to run 5K / 5 miles when I've done no training what so ever in years...
I am (embarrassing, for me) taking around 9 and a half minutes to run one mile! Yes, I am no longer a young pup, however, I would have thought that over the last two weeks, it would be slowly coming down (by seconds - it's not)...
I can run fully one mile, but I need to take a break (walk after) as I am cream crackered (f
ked and breathing out my arse). Do I just need to keep telling myself I'll not be able to run for miles after only 2 weeks and just to keep at it and it will eventually come (slowly but surely), or Am I not running long enough?
Any help would be great.
Cheers,
Search for Couch to 5k - it's an excellent starter plan to get you up to running 5k. Many people on here have done it (there's a thread about it somewhere that has been updated recently).
Edit: C25k thread
Edit: C25k thread
The couch to 5k program is great. I am on my last week. I would strongly advise it as it is a nice gradual build up. Ensure you stretch after the workout and breathe properly. Try and do some cycling as well if you can, this will help your running.
Your time per mile is not that terrible. I believe that would be on track to complete 5k in 30mins, which is 'good' I believe. I run around that pace outside at the moment.
Make sure you get the good Running shoes - go to a running shop to check if you need a larger insole.
I just used to C25K app on my phone and another app for distance, pace.
Many others have sports watches too.
Your time per mile is not that terrible. I believe that would be on track to complete 5k in 30mins, which is 'good' I believe. I run around that pace outside at the moment.
Make sure you get the good Running shoes - go to a running shop to check if you need a larger insole.
I just used to C25K app on my phone and another app for distance, pace.
Many others have sports watches too.
Edited by johnwilliams77 on Wednesday 6th January 21:18
A mile in 9 minutes something is not particularly slow - there are a lot of regular runners who run slower than that.
I would also advise the coach to 5k. give everything time to adjust, heart, lungs, joints tendons bones and muscles. You will be surprised how different you will feel after 3 short months. Some days it will not feel like it but improvement is guaranteed if you take it at the right pace.
I would also advise the coach to 5k. give everything time to adjust, heart, lungs, joints tendons bones and muscles. You will be surprised how different you will feel after 3 short months. Some days it will not feel like it but improvement is guaranteed if you take it at the right pace.
I was exactly the same as you a year ago.
When you run your 9.5 minute mile, are you getting out of breath?
I went through hell at first and achieved close to nothing until I took one piece of important advice:
Do not run at a pace that fks you and leaves you out of breath. However slow it seems to remain under this pace, it doesn't matter one iota, even if it is almost walking.
Similarly do not focus on improving time AND distance at the same time. Your body and lungs just aren't up to it.
By far and away the best thing you can do is try increase distances up to 5k at a pace that you don't lose your breath.
It has multiple advantages-the main one being that you don't hate running so much and it isn't such a painful chore but you get by far the most improvements doing this. Running whilst out of breath, from my experience, achieves absolutely nothing at all for progression even if you feel like knackering yourself out is the best workout. Your times will improve on their own if you do this but I promise you will notice improvements within a couple of runs if you just slow down a bit and run a bit further instead.
When you run your 9.5 minute mile, are you getting out of breath?
I went through hell at first and achieved close to nothing until I took one piece of important advice:
Do not run at a pace that f
ks you and leaves you out of breath. However slow it seems to remain under this pace, it doesn't matter one iota, even if it is almost walking.Similarly do not focus on improving time AND distance at the same time. Your body and lungs just aren't up to it.
By far and away the best thing you can do is try increase distances up to 5k at a pace that you don't lose your breath.
It has multiple advantages-the main one being that you don't hate running so much and it isn't such a painful chore but you get by far the most improvements doing this. Running whilst out of breath, from my experience, achieves absolutely nothing at all for progression even if you feel like knackering yourself out is the best workout. Your times will improve on their own if you do this but I promise you will notice improvements within a couple of runs if you just slow down a bit and run a bit further instead.
I agree with the other posters that Couch to 5k is a great plan.
I personally found when I first started running that I was simply going all out - ending up exhausted, hating the run, and it was unsustainable.
What I found helped me was to build upon the idea that Couch to 5k promotes:
-Don't run a full mile when you're starting out, as you've probably found out, that's quite a long way to begin with!
-Have a lot of short, frequent bursts, with a good walking pace between. It helps you keep your breath, and you'll find that it helps you get into the swing of things more easily.
-Stay hydrated!
Over time, simply increase the length of these 'bursts', until they become seamless.
When I first started out I pushed myself too hard, too quickly, and ended up with a sore knee - so don't overdo it, let your body adjust!
Good luck
I personally found when I first started running that I was simply going all out - ending up exhausted, hating the run, and it was unsustainable.
What I found helped me was to build upon the idea that Couch to 5k promotes:
-Don't run a full mile when you're starting out, as you've probably found out, that's quite a long way to begin with!
-Have a lot of short, frequent bursts, with a good walking pace between. It helps you keep your breath, and you'll find that it helps you get into the swing of things more easily.
-Stay hydrated!
Over time, simply increase the length of these 'bursts', until they become seamless.
When I first started out I pushed myself too hard, too quickly, and ended up with a sore knee - so don't overdo it, let your body adjust!
Good luck
blindswelledrat said:
I was exactly the same as you a year ago.
When you run your 9.5 minute mile, are you getting out of breath?
I went through hell at first and achieved close to nothing until I took one piece of important advice:
Do not run at a pace that fks you and leaves you out of breath. However slow it seems to remain under this pace, it doesn't matter one iota, even if it is almost walking.
Similarly do not focus on improving time AND distance at the same time. Your body and lungs just aren't up to it.
By far and away the best thing you can do is try increase distances up to 5k at a pace that you don't lose your breath.
It has multiple advantages-the main one being that you don't hate running so much and it isn't such a painful chore but you get by far the most improvements doing this. Running whilst out of breath, from my experience, achieves absolutely nothing at all for progression even if you feel like knackering yourself out is the best workout. Your times will improve on their own if you do this but I promise you will notice improvements within a couple of runs if you just slow down a bit and run a bit further instead.
I think I need to pull myself away from my "younger days" when running a mile in 6 and a half minutes... Bizarrely, I don't feel like I am running quickly. I guess I just need to keep at it and hopefully all falls into place. I am going to start that 5K sofa on Monday, but will again go for a run tonight, but slow down and try do that wee bit more... When you run your 9.5 minute mile, are you getting out of breath?
I went through hell at first and achieved close to nothing until I took one piece of important advice:
Do not run at a pace that f
ks you and leaves you out of breath. However slow it seems to remain under this pace, it doesn't matter one iota, even if it is almost walking.Similarly do not focus on improving time AND distance at the same time. Your body and lungs just aren't up to it.
By far and away the best thing you can do is try increase distances up to 5k at a pace that you don't lose your breath.
It has multiple advantages-the main one being that you don't hate running so much and it isn't such a painful chore but you get by far the most improvements doing this. Running whilst out of breath, from my experience, achieves absolutely nothing at all for progression even if you feel like knackering yourself out is the best workout. Your times will improve on their own if you do this but I promise you will notice improvements within a couple of runs if you just slow down a bit and run a bit further instead.
When I first started it took me 13+ mins to do a mile, then I started c25k and now I easily run 5km in 30mins which still isn't 'fast' but is adequate for me, after id completed c25k I still couldn't actually do 5km but I could run for 30 minutes.
So don't sweat it, don't rush into it and make sure you stretch after you run.
So don't sweat it, don't rush into it and make sure you stretch after you run.
Mr Trophy said:
I think I need to pull myself away from my "younger days" when running a mile in 6 and a half minutes... Bizarrely, I don't feel like I am running quickly.
I was exactly the same. Refusing to accept that I was actually 40 and that 10 years of complete inactivity does actually send you back to square one. Once you accept that you are not that person any more you lose a bit of that need to be the best you possibly can at it and just enjoy it for what it is. Also, if presumably you are looking to run a bit further than a mile that time is not that relevant anyway?Out of interest, what are you trying to achieve? Distance for general fitness or competitive speed at a given pace?
Mr Trophy said:
I think I need to pull myself away from my "younger days" when running a mile in 6 and a half minutes... Bizarrely, I don't feel like I am running quickly. I guess I just need to keep at it and hopefully all falls into place. I am going to start that 5K sofa on Monday, but will again go for a run tonight, but slow down and try do that wee bit more...
You should be able to get back to that eventually.Like the rest say, run longer and slower. Speed comes naturally as you improve.
I started running from scratch at the age of 37 and managed to crack a sub-6min mile after a year or two (can't remember exactly).
One of the best things I did when starting out was get a GPS watch to control pacing and avoid setting off too quick (so easily done, even with a pacing tool).
If you're gassed after a mile, then you know you need to dial your pace down next time. After a few attempts you'll soon find a happy place.
If you're gassed after a mile, then you know you need to dial your pace down next time. After a few attempts you'll soon find a happy place.
blindswelledrat said:
Mr Trophy said:
I think I need to pull myself away from my "younger days" when running a mile in 6 and a half minutes... Bizarrely, I don't feel like I am running quickly.
Out of interest, what are you trying to achieve? Distance for general fitness or competitive speed at a given pace?
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