Progressively getting worse at running?

remmus102

I'm a beginner runner and I've been running for about 2 months now. At first I could only run for about 12 minuets at a 11 mph pace. I built that up to now running at a 9mph and running for about 27 minuets straight. Two weeks ago, I ran a 5k in 28 minuets, but ever since then, every time I run, which is about every other day, seems to get harder and harder. Why?

Cherimoose

Minutes, not minuets. Try taking an extra 1-2 days off and see if it improves. Do you have anemia?

mygrl4meee

i gave up running.. but i did run for 3 summers.. are you sore from running? it could slow you down. Maybe do 2 runs a week and do something else on the 3rd day.

spiriteagle99

Stop trying to push the pace, run easy. Your easy pace should be much slower than race pace. It's better to run farther, more slowly, than to run hard every time.

The current slowdown may be weather related. At least where I live, we had several cool weeks in August and early September, but now we're back to full summer heat and humidity. The running is much harder. It will get better when it cools down again.

daRobo

Hi. It seems to me you are just competing every run without proper training. You need also regen runs, slow runs, long runs, not only pace, 5K, 10K runs. Also dont underestimate power of stretch, yoga, swim, quality regen, enough sleep etc. My example, i started more serious running in end of May, followed plan from garmin (used training plans with my watch). Before that I was just trying to run without a plan. Since I started with plan, this is my progress so far:

Age: 44
Lactate Threshold (LT): 156bpm (May), 159bpm (Sept)
LT Pace: 7:54min/km (May), 6:20min/km (Sept) (this and VO2max is most important data on my fitness progress I believe. Numbers will be even better I believe, it is not from guided test, but only automatic estimation from my interval runs. I just need to wait for my threshold training in few weeks to substitute it with guided lactate threshold test, then I will get more relevant data)
Average Speed: 5:86km/h (May), 7:68km/h (Sept) (this is for all runs incl. slow runs etc.)
VO2max: 29 ml/kg/min (May), 38 ml/kg/min (Sept)
Weight: 113.1kg (May), 99.0kg (Sept)

My training plan looks every week as follows: 2x (every third week 3x) interval/fartlek, 2x slow easy/regen run, 1x long slow run. Intervals are up to 30 mins of various intensity (increasing from 3min Z4/3min Z2 3reps to 8mins Z4/2min Z2 3reps etc.), 2x strength training (same days as slow/regen runs) and in rest days i usually go and swim 1km/30mins. Then jacuzzi and sauna Don't forget to warm up before every run (10 mins easy pace in Z2 works fine for me), cool down after (again, easy pace run or fast walk for 5-10 mins) and then stretch. It is important.

What I learned about running so far is: Long easy pace runs (1h+ Z2) are teaching your body utilize fats as fuel for runs and gives you endurance, Interval/fartlek gives your run dynamics and speed, regen/easy runs helps you to recover your muscles actively, strength and cross training (like weighted squats, box jumps etc) gives you acceleration during race.

Consider finding some training plans and follow it, I believe it will help you get better fast Good luck

dewd2

The harder you try to run faster the slower you will get. Eventually you may burn out and/or get injured.

Slow down. Really. Slow down. If you want to get faster as a beginner, run further. Work your way up to 10k at a very easy pace and you will find your 5k pace gets faster. Don't bother trying to run hard until you've been running for many months and can easily run 10k. And then get on a plan. Don't just 'wing it'.

FWIW - I only run hard once a week. And rarely do I push myself to the limit. My speed workouts are varied and have a purpose (again, get a plan).

Good luck.

MeanderingMammal

Cherimoose wrote: »

Minutes, not minuets.

I don't know. Twenty-eight minuets might cover a 5K.

TavistockToad

Run slower, run for the enjoyment of it, not for time!

WickAndArtoo

Like others have said, you are most likely running too fast. You will gain speed and endurance by running slower for longer distances. I suggest finding a marathon training regimen that includes speed runs/easy runs/hills etc these programs are built to increase both your speed and distance over a period of time and are easy to follow so you will have a guide on how to improve.

Your day to day runs show be slow enough that you could hold a conversation with someone while doing it, if you can't or are gasping for breath you are going to fast and that's why you aren't improving or you are feeling it's getting harder.

Jthanmyfitnesspal

I'm trying out this "run farther slower" thing. I like the slower part, but running for a whole hour is pretty hard, maybe harder than running faster for less time. I'm going to stick with it and see what happens.

I'm trying to follow the advice from Matt Fitzgerald's "80/20 Running," which, in a nutshell, recommends running 80% of your workouts at an easy pace and 20% as intervals. I don't yet know how to apply this to cross training (swim-ride-run), but it is very intriguing.

MobyCarp

remmus102 wrote: »

I'm a beginner runner and I've been running for about 2 months now. At first I could only run for about 12 minuets at a 11 mph pace. I built that up to now running at a 9mph and running for about 27 minuets straight. Two weeks ago, I ran a 5k in 28 minuets, but ever since then, every time I run, which is about every other day, seems to get harder and harder. Why?

Assumption #1: You don't mean 11 mph and 9 mph, you mean 11 minutes per mile and 9 minutes per mile. (11 mph is 5:27 per mile, and if you can hold that pace for 12 minutes you don't need my advice.)

Assumption #2: You ran the 5K hard to finish in 28 minutes, a 9:02 average pace per mile. I will take your 5K race pace to be about 9 minutes per mile.

You can't run every run at 5K race pace. Try to do that, and having it get harder and harder is the best thing that will happen. Persist, and it is likely you will get injured in a way that prevents you from running at all. Further, you can't run for a full hour at your 5K race pace. If you can run for an hour at a 9 minute per mile pace, you should be able to run a 5K at some faster pace.

So, what do you want out of running? If you want to run fast 5Ks, the first thing to do is run more miles, and run most of them slower. There is a time and place for speed work, where you run intervals at 5K race pace; but not every run. Speed work should be at most 20% of your weekly miles. But with only 2 months of running, it wouldn't hurt to do no speed work at all other than races. Learn to run slower, build a base, and when you're running 20 miles a week or so then you can add in some short speed workouts.

But for now, your body is trying to tell you that you're working it too hard. Listen to your body, and back off. Faster is not always better. There are many online running calculators, such as this one; it tells me that if you run a 5K in 28 minutes even, you should be doing your easy runs in the 11:15 to 11:55 per mile range. And those easy runs should be at least 80% of your weekly mileage.

Different systems will produce different numerical answers for how fast your easy runs should be; but every reputable system will say that your easy runs should be substantially slower than your 5K race pace and that most your running should be easy.

Runner1393

I’m a runner; I run 4-6 miles 4-6 times a week!
I should say jog. If I tried to sprint that far I would die. I know my pace and I stick to it.
If I don’t eat enough, or if I’m dehydrated, I literally have a hard time running 1 Mile. Making sure your body is adequate on nutrients is detrimental to long distance running.

PaytraB

You're running pretty fast for having only started 2 months ago. Well done. Running every second day at that pace may be tiring you out too much to sustain the training.

Maybe try limiting your runs to three times a week. Slow down the pace for 2 of these runs every week and run a bit further than your normal. Your breathing should be easy and you should be able to carry on a conversation as you run.
Use the third run to run faster and shorter.
The slow, longer runs will build up your stamina and, eventually, help with your overall speed on your fast, short runs.

Make sure your shoes are good ones and fit for your feet.

Running is fun. Remember to enjoy your time on your feet.