Improving my running

sparklyglitterbomb

I'm relatively new to running, I started the C25K app in March/April and completed my first 5k ever in July after being a lifelong non-runner. I'm slow and totally fine with that, but I get self conscious about not improving faster on my distances, which then affects my run.

I honestly have no real desire to get up to 10k or half marathon distances, but I'd like to be able to consistently run a 5k distance. As of now, I go a couple times a week and go for 30 or so minutes (which usually translates to around 2 miles.) I go 45 minutes from time to time, but find I am either letting my head get in the way or I feel like I'm running out of gas - either way, the run isn't pleasant and I feel like most of it is a struggle.

I've noticed I am getting a little faster, so that's cool, but this week was frustrating when I set out to do 3.5 miles and called it done at 2.7, I let my head get in the way, then I convinced myself that I couldn't do it and felt defeated.

Do I just keep going and building up my cardio strength? Should I go onto the c210k app to help improve?

I don't know if it matters, but I live in a very hilly area and at an elevation of 6000'. I'm wondering if the elevation might be a factor as well.

richardgavel

As a runner, the mistake I see people make is the idea that the only way to train is continuous running. I got better on a treadmill starting with run walk sets and each segment might be as short as a minute. Then just build from there. You can go longer and you can go faster because of each rest set.

lorrpb

I like doing intervals where I run 6 min, walk 1 min. It also makes it more interesting. I was alternating that with a full length run (2-3 miles) before my 5k a few weeks ago and managed to run the whole race.

Heirgreat

I did c25k - then 5-10k because I found the apps kept me learning- setting goals-then got rock my run app- love that app-watch some great utube videos on running- what the heck is a "tempo run "anyways?!?! Looked it up ...

I'm like you very new to this ( started last March) and a life long " non-runner" & I too live in a lot hills- hard going up right

Dano74

Slow and steady. You're doing it right (and, head been noted, could even help your cause with some cross training). On your next trip to flat sea level, you're going to slay on your morning/evening run.

DaveC29

Focus on the time of your run and not speed. Slower, longer distances over time will increase your speed and stamina to go fast for whatever distance you choose. To run a consistent 5K, shoot for about 10 miles per week at a comfortable pace (2 Miles or so x 5 Days a week). When you are comfortable doing this, add a little bit of speed work (periods within your run where you try to run harder) to increase your speed.

sparklyglitterbomb

Thanks @richardgavel

@lorrpb yeah, I'm thinking I might go back to intervals to see how that helps.

@Heirgreat now I need to google a tempo run lol

@Dano74 I'm looking forward to that, all that air!!!

@DaveC29 cool. I've been focusing mostly on time (frankly, my running attention span maxes at 30-45 minutes, so I get in as much as I can in those times) but I'm not doing it often enough. Thanks.

johnnylloyd0618

fartlek's! woohoo! My enemy that makes me faster! There are many "plans" out there. Speed comes from "speed training" hills, intervals, sprints, fartlek's ect. Endurance is built with all of those plus tempo's, stamina runs and increased mileage at a rate of no more than 10% per week (only when you can comfortably handle your current load for a week or two). For examply if you run 10 miles a week.,Next week it will go up to 11. I don't do runs within 2 days of a hard run workout or a long work out. Take the time in between to bike and or body weight training. But most of all DO NOT STRESS IT! Running is fun, don't make it a chore

rdmercado

Hi running peeps, I'm scheduled for a couple of 5k's in the upcoming months and a 1/2 in February. When should I step off the treadmill and pound the pavement? I'm averaging 4-6 mile runs about 3-4 times a week.

Thanks,
Ruben

girlinahat

rdmercado wrote: »

Hi running peeps, I'm scheduled for a couple of 5k's in the upcoming months and a 1/2 in February. When should I step off the treadmill and pound the pavement? I'm averaging 4-6 mile runs about 3-4 times a week.

Thanks,
Ruben

now. Or better still, run off-road. It's kinder to your joints and running outside gives you a better experience of wind and temperature etc. You may find you can run further outside.

You are already at a good stage running wise, and there should be no reason apart from personal choice why you don't go outside. Word of warning though - if testing out trails, aim for time not distance, trails with uneven terrain will challenge you (in a fun way)

RoxieDawn

rdmercado wrote: »

Hi running peeps, I'm scheduled for a couple of 5k's in the upcoming months and a 1/2 in February. When should I step off the treadmill and pound the pavement? I'm averaging 4-6 mile runs about 3-4 times a week.

Thanks,
Ruben

not to hijack this thread, but you are not on pavement yet?

dewd2

rdmercado wrote: »

Hi running peeps, I'm scheduled for a couple of 5k's in the upcoming months and a 1/2 in February. When should I step off the treadmill and pound the pavement? I'm averaging 4-6 mile runs about 3-4 times a week.

Thanks,
Ruben

You should create your own thread. You will get better responses and not hijack some one else's responses.

johnnylloyd0618

when ever you feel like it! I do a lot of work on the treadmill ( and it includes tempo runs upwards of 10 miles), not my favorite but it helps with a lot of technical issues. Go hit the pavement feel the difference. How do your knee's feel, how about your back, ankles ect? Good? Then do it again. I would lower your mileage the first few times out just to get a gauge on how your body will react. Good Luck!

Chieflrg

Running longer yet a manageable pace will help with your speed as well as hill work (you got this).

It comes with experience and not something you have to train for at this point.

When you do add speed or fartleks to your training I advice you not work on distance that day. Work on speed or distance, not both at one time.

Will_Run_for_Food

For the last 12 weeks I have been following Runner's World's "Run Less, Run Faster" program. I liked it - only three runs per week and they were each very different from each other. It isn't easy, but it shouldn't be if you want to get better.

TavistockToad

You'll get quicker at 5ks if you run farther than 5k on a regular basis.

sparklyglitterbomb

Thanks, everyone. I'm off to google fartleks (I've heard the term, but not really sure what they are) and speed work and that plan @Will_Run_for_Food mentioned.

@rdmercado speaking from my beginner's experience: get off the treadmill, you might have to step back a little in your pace and/or distance as you adapt from not having the belt helping to propel you, but will be fun.. Running outside is much better than the treadmill even though I avoided it for weeks (too self conscious). Have fun on your 5k!

The_Enginerd

johnnylloyd0618 wrote: »

fartlek's! woohoo! My enemy that makes me faster! There are many "plans" out there. Speed comes from "speed training" hills, intervals, sprints, fartlek's ect. Endurance is built with all of those plus tempo's, stamina runs and increased mileage at a rate of no more than 10% per week (only when you can comfortably handle your current load for a week or two). For examply if you run 10 miles a week.,Next week it will go up to 11. I don't do runs within 2 days of a hard run workout or a long work out. Take the time in between to bike and or body weight training. But most of all DO NOT STRESS IT! Running is fun, don't make it a chore

At her current running level, the greatest speed improvement is going to come from more miles at an easy pace and building up her cardiovascular system. Adding speed work too early is a good way to increase your risk of an injury.

Great guidance here:
http://community.myfitnesspal.com/en/discussion/1217573/so-you-want-to-start-running/p1

sparklyglitterbomb

cool, thanks @The_Enginerd

Raptor2763

I enjoy the hell out of running and have found a couple things to improve performance:
1. Intervals - I use 30-20-10's (30 seconds at slow pace, 20 at moderate, 10 flat out) and do as many sets as I can
2. Timed run - shooting for 5 miles in 30 minutes (at my age, I think that's fine)
3. Long, steady run - somewhere in the 7-9 mile range, depending on weather, how I'm feeling, etc.

I those events every other day and things seem to be improving.

MeanderingMammal

johnnylloyd0618 wrote: »

fartlek's! woohoo! My enemy that makes me faster! There are many "plans" out there. Speed comes from "speed training" hills, intervals, sprints, fartlek's ect.

Given what the originator described speed is going to come first from increasing the distance at a steady pace. Speed work is more likely to lead to injury in the absence of an aerobic base.

Essentially until someone can run for at least an hour, at least three times per week I'd steer clear of speed work.

trailrunner81

Will_Run_for_Food wrote: »

For the last 12 weeks I have been following Runner's World's "Run Less, Run Faster" program. I liked it - only three runs per week and they were each very different from each other. It isn't easy, but it shouldn't be if you want to get better.

This is a good program, and you have so many great options from the folks here. You got this!

MeanderingMammal

sparklyglitterbomb wrote: »

I honestly have no real desire to get up to 10k or half marathon distances, but I'd like to be able to consistently run a 5k distance. As of now, I go a couple times a week and go for 30 or so minutes (which usually translates to around 2 miles.) I go 45 minutes from time to time, but find I am either letting my head get in the way or I feel like I'm running out of gas - either way, the run isn't pleasant and I feel like most of it is a struggle.

I've noticed I am getting a little faster, so that's cool, but this week was frustrating when I set out to do 3.5 miles and called it done at 2.7, I let my head get in the way, then I convinced myself that I couldn't do it and felt defeated

What I'm reading is a number of different issues here, partly your existing capacity, partly structure and partly phsychological.

Firstly it looks like you may be going too fast for your existing fitness level. That would lead to you running out of gas, and generally struggling, leading to not enjoying the run. I know that personally I don't much enjoy short runs as it takes me a mile or two to loosen up and relax.

It also sounds as if you might be letting a history of not completing, or not enjoying, build up in your head.

I'd suggest that easing your pace will lead to a little more enjoyment.

As far as getting faster is concerned, you have two aspects here, the frequency of your sessions, and the distance. At the simplest level, if you're only running twice a week you're unlikely to be getting any adaptation. Your fitness isn't really improving as you're not stressing your system. You've done C25K and that was three times per week. I'd suggest running at least three times per week, ideally four, to improve.

I'd also say that while people are keen to recommend complex periodisation and intervals, but at your stage you'll get far more from running more. I wuold recommend the 10K plan, as a method of doing that. What I found was that training for 10K took me from a 30 minute 5k to a 24 minute very quickly, with nothing complicated in there. Training to HM improved it again but my priorities right now are marathons and beyond, so I don't worry too much about short distances at the moment.

I don't know if it matters, but I live in a very hilly area and at an elevation of 6000'. I'm wondering if the elevation might be a factor as well.

Hills make a difference, they're more taxing on your CV system, but they help your technique and leg strength. Enjoy the benefits.

NorthCascades

Riding a bike helps. But it sounds like running up to 10k regularly will help a lot, too. Having more in the tank when you finish will allow you run a 5k faster. By the way, I agree, a 5k is a nice distance, 10k is longer than I want to run too.

sparklyglitterbomb

@MeanderingMammal I know my head as more to do with this than anything. This whole thing has been a head game and it still gets in my way more than it should. When I first started C25K outside, I would get so self conscious (big girl running and all) I'd have mild anxiety attacks - which I am not prone to at all. So I moved inside to a treadmill and worked up to week 5, then went outside. I would have to go at the crack of dawn in a local park that is pretty deserted in order to not get too overwhelmed. It took me another month or two to be able to run in my own neighborhood. If my head gets too focused on the actual run or what is going on around me, then it goes south quickly

Some days I hit the right mental mix and am ok, but it doesn't take much to get me off track.

*sigh* baby steps.

MeanderingMammal

That's all understandable.

Sometimes I feel similar. In the last mile of a long, or after a hard session I'll look a mess and it does cross my mind, what people think. Then I remember they don't know what's got to that moment. They don't know whether I'm on day one of C25K and hanging out after eight one minute intervals, or I've just done 20 miles in preparation for a marathon.

Essentially, runners don't care much which it is, and non runners don't matter.

Fwiw on day one of C25K three years ago I was hangingout. And three weeks ago I felt the same after 62km.

spingirl605

Just throwing in my 2 cents...I live in Canada. Winters are brutal, I hate being cold, so I only run in the summer. I do a race at the end of every season. Last year when I hung up my running shoes after the race for the winter, I decided to try something new. I started lifting weights. I still did cardio 3x week, but I introduced lifting. Brand new to it! This past running season, when I put my shoes on, I was already running faster and longer than when I hung my shoes up last season. I believe it's because I increased the strength in my legs. I beat my time in the race this year by 9 minutes. The race I do is a duathlon. 2.5km run, then a 20km bike ride, followed by another 5km run. I think 9 minutes is huge, and on top of that, I didn't run as much as I did last year in preparation for the race...

All that to say, maybe adding some weight lifting into your schedule might help build stronger leg muscles which will in turn increase your speed and duration...

BeeerRunner

sparklyglitterbomb wrote: »

@MeanderingMammal I know my head as more to do with this than anything. This whole thing has been a head game and it still gets in my way more than it should. When I first started C25K outside, I would get so self conscious (big girl running and all) I'd have mild anxiety attacks - which I am not prone to at all. So I moved inside to a treadmill and worked up to week 5, then went outside. I would have to go at the crack of dawn in a local park that is pretty deserted in order to not get too overwhelmed. It took me another month or two to be able to run in my own neighborhood. If my head gets too focused on the actual run or what is going on around me, then it goes south quickly

Some days I hit the right mental mix and am ok, but it doesn't take much to get me off track.

*sigh* baby steps.

A major part of running is the mental game. If you haven't done so already, try to think of a positive mantra you can repeat to yourself when the going gets tough. You can google "running mantras" if you need some ideas. Think of the Little Engine that Could saying, "I think I can, I think I can..." as he was going up the hill. I know I use them...especially in races when I'm really pushing myself and start questioning my sanity and why do I keep signing up for these things?!? Lol!

Another thing I do is create playlists where certain songs that are motivational to me come on when I know I'm going to be tired and want to quit. For example, when I hear "Eye of the Tiger," I simply cannot stop running...I've gotta be like Rocky and keep going strong!!

When you are able to overcome those mental battles you play with yourself, it actually becomes a motivator to keep on going. It's like a mini win that you kept going when you almost talked yourself into stopping early.

Also, if you increase your overall running distance, the 5K will become easier for you. I would set 1 day out of the week to gradually increase your run... whether it's the amount of time you run or the distance you run. I personally like to run by distance, but some people prefer time. Do whatever works for you. If you start at 3 miles, set a goal to increase to 3.25 miles the following week, then 3.5, then 3.75, etc... As you get to higher mileage, you can increase in bigger chunks, but start out small. Your other running days can be shorter distances or just to 30 minutes...whatever you have time for.

Have fun with it!!

sparklyglitterbomb

thanks @spingirl605 and @BeeerRunner great advice from you all.