Struggle with Jogging.

katpatoneill

Don't get me wrong- I adore jogging, but sometimes I worry what I do is not enough or it isn't enough variety to really lose weight or help me get better or anything.

I find that I will jog every other day for months, then not see an improvement in my time or distance, then just give up out of frustration. I also do it on one of the treadmills at the gym- which I find is waaaaay different than running outside and much easier, so I further get discouraged at how sucky I am when faced with actually running outside or on a track. I enjoy my routine, but it might be necessary for me to change it to improve, right? Should I stay completely off the treadmill, try for distance or speed, or should I add other exercise (although, I will admit, I don't like other exercise as much).

I guess I really just want to improve my time and/or distance. At my best (two years ago-ish?) I could run three consecutive eleven minute miles then continue to jog at increasingly worse times, now I'm at my worst, since I've let myself go, and I can just barely get under jogging three thirteen minute miles. I know that's terrible, but I really am trying to improve! I did a 5k two years ago and barely pulled it off in 42 minutes. Which I realize is horrendous, especially for someone my age. I promised some friends that I would do another 5k in September with them, and I would REALLY like to get it under my atrocious time!

Any advice?

CarsonRuns

Just keep running at that easy pace and add 2 to 5 minutes on each run for a week, then add on again the next week.

So, if you are running for 29 minutes consecutively (and this is a GOOD thing, many here would love to be able to make this claim), then run 31 to 34 minutes for those 3 runs this week. Then, next week. do 33 to 36 minutes. Just add a little bit at a time until each one is about 40 to 45 minutes. Then, start adding on 3 to 6 minutes a week to only one run until that run is for 60 minutes. So, the end state goal would be to run 3 to 4 days a week (every other day) with one run being 60 minutes and the other 2 or 3 being 45 minutes. If you do this, you will see your pace improve without even trying to run faster.

katpatoneill

Thank you! I always did my jogging quite aimlessly, since I never knew how to go about improving. I'll try to add those minutes- I think it's do-able, but it's definitely going to be a challenge. I actually can't wait to go jogging tonight!

ohkabash

Let me start off by saying that I do NOT jog or have any real life experience on this but I did read something on the C25K website the other day and this post made me think of that.

C25K asked the reader if their jogging goals were distance or time. Maybe giving yourself a goal like X amount of miles in X amount of time and work towards that? Or you want to jog straight X amount of minutes (like the person above me suggested) and add to that every run.

I envy you that you're able to jog - I just can never get motivated.

Hope you find the answers you're looking for )

20072013

Are you doing any cross-training, like cycling? If not you may want to try cross-training it will add some variety to your workouts and may help strengthen you in other ways to enhance your running ability. When I first starting exercising regularly all I did was run, I eventually added cycling and circuit training through out the week and my running improved significantly.

bagge72

I find the easiest way for my to pick up my pace is to do at least one day a week on the treadmill, because I can control the speed on it. I'm like you where it is much easier on the treadmill. Basically what I do is once I find my average pace I like to run on a treadmill at, I increase that by .5MPH for as long as I can, and then go back down to the average pace for the rest of the run. Once I can do the faster speed for at least 2 miles, then I bump it up another .5MPH. It has worked amazing for my 5k times. Last year I was at a 31 minute 5K time, and now I have it down to 23 minutes.

SwindonJogger

I'd recommend interval training to improve 5k times, short durations of harder running followed by easier jogging or walking.
Look up Farklet training for more info.
Also hill running can really help, find a steep hill to run up and then walk down it. Repeat for a set number of intervals.
Both of these methods have drastically improved my times. Always running at the same intensity can result in the slump you describe.

CarsonRuns

I'd recommend interval training to improve 5k times, short durations of harder running followed by easier jogging or walking.
Look up Farklet training for more info.
Also hill running can really help, find a steep hill to run up and then walk down it. Repeat for a set number of intervals.
Both of these methods have drastically improved my times. Always running at the same intensity can result in the slump you describe.

None of that will provide long term benefit without an aerobic base to support it.

Always running at the same intensity, but increasing the amount of time that you are running is base building, what needs to be done to develop aerobic capacity. It's unwise to increase both time and intensity, and for the OP, they need time.

And it's "fartlek".

lesle1

Look at training plans on http://www.runnersworld.com/
I started running when I was 49. I'm 52 now and love it. Keep running! Slowly add distance and speed will come. Find a running club if you can. There's nothing like running with the younger guys. Sign up for races! Right now I'm training for a triathlon and my first marathon.

jhmomofmany

good advice given above. I would guess maybe you just need a little variety to your running workouts, as well as a "purpose" for each run. I like the running and jogging site at running.about.com Lots of articles and training plans/info and very accessible for a newbie, casual runner. Hopefully that 5k looming will give you some motivation! Good luck!

ahsanfaruqi

I recently started walking running I suck at pace that is around 10min per km I walk for around 7 k