Runners- need advice, losing motivation
Lizzypb88
Posts: 367 Member
My first 5k without training which I mostly walked I did back in April in 44min, and found that I really enjoyed it, so I ended up doing couch to 5k, and was only up to 2.5 mile runs on the treadmill, and ran another 5k in 36min flat... since that run, I decided that I despise the treadmill and switched to running outside, I got injured a lot I think just with how rough it is outside compared to the treadmill and made the decision to only run 2x a week, instead of 3 times a week... my speed didn't get any faster but to avoid injury, I take walk breaks, 1min walk after each mile, and instead of 2.5miles on the treadmill, I run 4 miles only twice a week outside, and I have stayed injury free...
Well I just ran a 5k today and although I'm still at the same slow pace, I assumed since my mileage went from 2.5 to 4 miles on my runs that I would do better... nope!!!
Today I finished 2.5min SLOWER than my 5k in August! There was even less hills this time! The only thing I can think is that it was 93% humidity... how could I go back?! My last 5k I didn't take a walk break until my body forced me to right at the 3mile mark, and this race I planned on 1 walk break halfway through, but after that break I just couldn't stop taking walk breaks!
Does anyone have suggestions on how I can work on bettering myself but remaining injury free? What if I added doing the bike at the gym to increase cadence? Or do I risk adding a 3rd day a week of running? I just don't know what went wrong, I feel like that walk break was stupid and i shouldn't have planned for one because then I took more and more walk breaks after that... I love running but I love seeing improvement too!
Well I just ran a 5k today and although I'm still at the same slow pace, I assumed since my mileage went from 2.5 to 4 miles on my runs that I would do better... nope!!!
Today I finished 2.5min SLOWER than my 5k in August! There was even less hills this time! The only thing I can think is that it was 93% humidity... how could I go back?! My last 5k I didn't take a walk break until my body forced me to right at the 3mile mark, and this race I planned on 1 walk break halfway through, but after that break I just couldn't stop taking walk breaks!
Does anyone have suggestions on how I can work on bettering myself but remaining injury free? What if I added doing the bike at the gym to increase cadence? Or do I risk adding a 3rd day a week of running? I just don't know what went wrong, I feel like that walk break was stupid and i shouldn't have planned for one because then I took more and more walk breaks after that... I love running but I love seeing improvement too!
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***here are my times
April- 44:47
August- 36:00
Today- 38:37
Training pace- 13:15 to 13:45min miles... I go slow and I have slowed down a few months ago0 -
i'm not even a runner . . . get wrecked every time i have tried to be one. but fwiw, i think people are going to find it really hard to make concrete suggestions for you, unless they know something about what kind of 'injury' is involved.0
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canadianlbs wrote: »i'm not even a runner . . . get wrecked every time i have tried to be one. but fwiw, i think people are going to find it really hard to make concrete suggestions for you, unless they know something about what kind of 'injury' is involved.
Good point- I get numb toes/feet if I over-do it, and if it gets to the point where I have numbness after running, I don't resume until any numbness has gone away1 -
I know this is probably going to sound stupid but do you tie your shoes too tightly??
Also have you been properly fitted at a running store? You'd be amazed at what getting fitted will do for you4 -
I can't answer your question but just wanted to share that after I was able to run 3 miles(or so) at a time, walk breaks did more harm than good. Obviously this is just my experience but once I take that break, my legs get heavy, I get slower, etc. Could absolutely be mental but maybe there's a scientific answer like lactic acid build up or something? Who knows, but once I was able to, I would just run straight through unless I was really dying.3
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What do you listen to as you run? A lot of running is mental and if you are bored you will feel more tired. I know a lot of people listen to their favorite music or audio books to keep them entertained. I use the Zombies Run! App to give me a story and some ... unusual motivators to stay running. Once you convince your mind to stay running the muscles will follow. You already have the ability to run a 5k, now just don't let your brain talk you out of it.
As far as the numb toes I always get that when I lace my shoes too tight. Lace them a titch less than what you think is good and I bet it will help. Be sure you also have running shoes that were fitted to your feet or you will run into problems (no pun intended)
Also, if you want to get faster, run farther. I'm not talking about a marathon or anything but if you start training for a 10k you will notice your 5k time improve. Just remember how you practice is how you perform. If you give yourself a bunch of breaks in training you will take them on race day too.
Finally, cut yourself some slack. You won't have a PB every time you run and some runs will make you feel like an Olympian while others will feel worse than when you first started running. Keep at it. Weather will play a serious factor in your performance as well. I'm in Northern California so any time I get humidity I think I'm going to die and my running is much slower lol.
As far as motivation, remember why you started running. Think about those moments when you run and it almost feels like you could fly and you could just go on forever. Chase those sunsets and sunrises and remember why you put on your running shoes in the first place. Finally when you come home look at yourself in the mirror and recognize yourself for the boss you are. You are a runner, fast or slow long or short you are a runner and that makes you awesome.
Keep going
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So I personally have a similar pace in my running. I started C25K and ran my first 5K on August 26. I'm currently training for a 10K on November 4 so I'm running 3 days per week - Tuesday (5K), Thursday (3.5K), Sunday (increasing from 5.5K to 10K the weekend of my run - this Sunday I run 7.5K).
My pace in my first 5K was 38:16 which I was really happy with because I didn't have to stop running at all. When I ran 6.5K last weekend I had completed 5K of the total in 36:02. My speed increased slightly, partly because of the music I was listening to. I use some playlist on Apple Music "pop" workouts or something.
I have a friend who suggested two things, one is adding sprints to your exercise routine, and the second is adding cross training. I'm currently doing Hal Higdon's plan which includes 2-3 days of cross training already so that I don't really know if it's working however I have yet to add the sprints because I'm okay with my pace.
What I've been suggested is two things, repeated plain sprints. So 20s sprint as fast as possible, then 40s walking. A minimum of 10, but ideally as many as you feel you can do. The other is sprinting up hills, so again sprint up the hill, walk down, sprint up, a minimum of 5 times. If you try this, let me know how it works!
My final comment is to be kind to yourself on the slower days. I find that I actually make both my best distance and my best times running one long run per week. On my 5K days, I tend to give myself a break and my pace is slower however it helps me maintain and push for longer on my long days. I also run a really fast 3.5K now, but my form often slips and this past week I actually fell and gave my arms a good scraping. So there are lots of different ways to look at it, all have pros and cons.
Feel free to add me for running motivation as well Good luck!! 0 -
I want to post this I'm not sure if this helps or if any of you experienced this, I can go forever on a treadmill but on actual ground and pavement I get better results and I can't go long on pavement. I can actually push myself on pavement.1
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I stick with it better if I have a race to prepare for.0
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I agree with the rest that numbness is likely due to too tight laces. I struggled with the same issue for quite a while before I figured it out. As for the time - some days are faster than others. Temperature, humidity, dinner or activity the night before, heavy breakfast, sniffles - all can affect your run times. As for PLANNED walking breaks - IMO - just don't do it. Walk if you have to, but don't plan on it. I feel like you likely unconsciously anticipate walking (which typically comes at the END of a run) rather than focusing on running. Your body probably felt like it was supposed to be done and that's why you had to continue to take walk breaks.0
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You might need wide shoes for your running, rather than regular ones. Or you may be tying them too tight.
Humidity does have a big effect on speed. When it cools off, you re likely to be faster.
Running more is the best way to get faster. I would add a day. It's hard to improve on only two days a week of running.3 -
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I know this is probably going to sound stupid but do you tie your shoes too tightly??
Also have you been properly fitted at a running store? You'd be amazed at what getting fitted will do for youmsdemeanor70 wrote: »I agree with the rest that numbness is likely due to too tight laces. I struggled with the same issue for quite a while before I figured it out. As for the time - some days are faster than others. Temperature, humidity, dinner or activity the night before, heavy breakfast, sniffles - all can affect your run times. As for PLANNED walking breaks - IMO - just don't do it. Walk if you have to, but don't plan on it. I feel like you likely unconsciously anticipate walking (which typically comes at the END of a run) rather than focusing on running. Your body probably felt like it was supposed to be done and that's why you had to continue to take walk breaks.
Honestly it's not tight laces-- I have been to my dr, and a sports PT, and no one can figure out what causes my numbness, I even ran on the treadmill at the PT office and couldn't make it happen.. went back to the runners shoe store and spent another $100 bucks on shoes that are wide fit AND half size bigger, and now numbness doesn't set in as often or as quick... then I got thorlos socks which are much thicker running socks, and that helped me go even more without numbness! My laces are so loose that I slip my shoes out without any effort and my shoes are borderline too big, but the new thick socks help them fit a bit better... again no one knows what causes it, but even when I switched back to the treadmill for a few weeks- relief!! It legit ONLY happens when I run outside, never on the treadmill! I just can't waste more money on more PT who couldn't figure it out or my chiro or my primary dr... I am technically obese and i can only assume it's my heavy body not liking the asphalt
... or maybe it's a combo of larger shoes/wide shoes/loose laces/walk breaks and maybe my body is slowly adjusting to it? I can run 1.5 miles without numbness, it starts to set in around then, so I walk at 1.5mi in, then every mile after that0 -
spiriteagle99 wrote: »You might need wide shoes for your running, rather than regular ones. Or you may be tying them too tight.
Humidity does have a big effect on speed. When it cools off, you re likely to be faster.
Running more is the best way to get faster. I would add a day. It's hard to improve on only two days a week of running.
How would u recommend I add a day? For example if I run 4 miles 2x a week, if I add another day, how many miles should I go that day, so that I increase it slowly without injury?0 -
emilyvictoria7 wrote: »So I personally have a similar pace in my running. I started C25K and ran my first 5K on August 26. I'm currently training for a 10K on November 4 so I'm running 3 days per week - Tuesday (5K), Thursday (3.5K), Sunday (increasing from 5.5K to 10K the weekend of my run - this Sunday I run 7.5K).
My pace in my first 5K was 38:16 which I was really happy with because I didn't have to stop running at all. When I ran 6.5K last weekend I had completed 5K of the total in 36:02. My speed increased slightly, partly because of the music I was listening to. I use some playlist on Apple Music "pop" workouts or something.
I have a friend who suggested two things, one is adding sprints to your exercise routine, and the second is adding cross training. I'm currently doing Hal Higdon's plan which includes 2-3 days of cross training already so that I don't really know if it's working however I have yet to add the sprints because I'm okay with my pace.
What I've been suggested is two things, repeated plain sprints. So 20s sprint as fast as possible, then 40s walking. A minimum of 10, but ideally as many as you feel you can do. The other is sprinting up hills, so again sprint up the hill, walk down, sprint up, a minimum of 5 times. If you try this, let me know how it works!
My final comment is to be kind to yourself on the slower days. I find that I actually make both my best distance and my best times running one long run per week. On my 5K days, I tend to give myself a break and my pace is slower however it helps me maintain and push for longer on my long days. I also run a really fast 3.5K now, but my form often slips and this past week I actually fell and gave my arms a good scraping. So there are lots of different ways to look at it, all have pros and cons.
Feel free to add me for running motivation as well Good luck!!
This helps me understand more- I was legit in tears when I finished my previous race at 36min flat, I crashed and cried because I pushed myself too hard, so maybe I just couldn't beat it if I pushed so hard before... but it sounds like you can relate from having done C25K0 -
scorpio516 wrote: »
I read somewhere that race pace should be 2min/mile faster than training pace, so I set my garmin watch to 11:15min mile, since i do 13:30 on average?
Some days my garmin says I did 13:15, and on bad days it's like 13:45ish, my training pace 5k time is always around a 42min 5k. but that is a pace I'm comfortable at, I slowed down considerably when I started going farther. I did great the first mile of the race at 11:15min mile, then could not keep that pace up at all! ... 2nd mile was 12min mile and last mile of the race was a 14min mile, equaling the 38:37 5k total....
are you saying that my racing pace is too fast compared to my training pace? Not sure if I got that right!0 -
Everyone has good days and less good days. Not every time will be a PB. AND YES, 93% humidity will majorly affect you!2
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spiriteagle99 wrote: »You might need wide shoes for your running, rather than regular ones. Or you may be tying them too tight.
Humidity does have a big effect on speed. When it cools off, you re likely to be faster.
Running more is the best way to get faster. I would add a day. It's hard to improve on only two days a week of running.
How would u recommend I add a day? For example if I run 4 miles 2x a week, if I add another day, how many miles should I go that day, so that I increase it slowly without injury?
Currently you are running 8 miles/week. Start with 3, 3, 2 to get used to running 3 days. In a week, add a half mile to one of your runs. The next week, add another half mile to a run. When you are up to 10/mpw, add a mile to a run, or .5 to two runs. Keep the increase gradual and keep your pace slow and easy.5 -
spiriteagle99 wrote: »spiriteagle99 wrote: »You might need wide shoes for your running, rather than regular ones. Or you may be tying them too tight.
Humidity does have a big effect on speed. When it cools off, you re likely to be faster.
Running more is the best way to get faster. I would add a day. It's hard to improve on only two days a week of running.
How would u recommend I add a day? For example if I run 4 miles 2x a week, if I add another day, how many miles should I go that day, so that I increase it slowly without injury?
Currently you are running 8 miles/week. Start with 3, 3, 2 to get used to running 3 days. In a week, add a half mile to one of your runs. The next week, add another half mile to a run. When you are up to 10/mpw, add a mile to a run, or .5 to two runs. Keep the increase gradual and keep your pace slow and easy.
Thank you, very helpful!!0 -
I agree with spiriteagle99's comments on getting up to a 3 day a week schedule. I would, however, suggest that you sandwich your shorter run between your longer runs...so 3, 2, 3. This way, you are still doing your 3 day week but giving your body ample time to rest.0
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I agree that you are running too fast. Slow things down, try and maintain a pace that you could hold a conversation, or sing. If you feel strong later on then push the pace up. Better to start slow and finish strong than start too fast and crash and not be able to continue. For me I find the first 2 or 3 miles of any run the worst, after that I get past the struggle part, hit my rythm and can keep going. So don't listen to your head wanting to stop, just slow things down, maybe not as far as a walk - as once I've walked once I struggle to get going again and will walk many times. Slow, gentle and enjoy yourself. My running really is my sanity, my little bubble of time when I empty my head and just go. So have fun, and don't be too hard on yourself, remember every day is different and some days you struggle, some days you fly. Just enjoy the chance to get out.0
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***here are my times
April- 44:47
August- 36:00
Today- 38:37
Training pace- 13:15 to 13:45min miles... I go slow and I have slowed down a few months ago
As you're only running twice per week, for a total of 8 miles you're not doing enough long, steady, volume to get any real benefit. The majority of the advice, in fact all of the advice from the experienced runners, has been to add volume. You're doing less volume now than when you finished C25K. It should be no surprise that you're not making gains in speed.
Add an additional running day. It's been previously suggested that you use the Bridge to 10K plan, which I'd continue to support.
With respect to the numbness, this is sounding like something to do with your gait. It may be, as you highlight, that your weight is a factor. As long as it's not painful, it's something to work through.
Fwiw, whilst I agree with the points above about race pace cf training pace as you're not doing much mileage is not a particularly relevant point to worry about. I've made the observation in one of your other threads about overcomplicating things. Where you are just now, it's only really a question of going out and running.1 -
MeanderingMammal wrote: »***here are my times
April- 44:47
August- 36:00
Today- 38:37
Training pace- 13:15 to 13:45min miles... I go slow and I have slowed down a few months ago
As you're only running twice per week, for a total of 8 miles you're not doing enough long, steady, volume to get any real benefit. The majority of the advice, in fact all of the advice from the experienced runners, has been to add volume. You're doing less volume now than when you finished C25K. It should be no surprise that you're not making gains in speed.
Add an additional running day. It's been previously suggested that you use the Bridge to 10K plan, which I'd continue to support.
With respect to the numbness, this is sounding like something to do with your gait. It may be, as you highlight, that your weight is a factor. As long as it's not painful, it's something to work through.
Fwiw, whilst I agree with the points above about race pace cf training pace as you're not doing much mileage is not a particularly relevant point to worry about. I've made the observation in one of your other threads about overcomplicating things. Where you are just now, it's only really a question of going out and running.
I actually did start the bridge to 10K, but numbness got in the way at certain points, so, as I understood it, I just needed to slowly increase my mileage each week, which I was doing, but at a slower rate and only twice a week so I guess now I'm understanding that I'm not doing as much as I thought I was each week.
As far as my gait, there are times I get a runners high and do a little sprint maybe once a week, and, no lie, if I have any tiny bit of numbness, once I speed up I think my feet land differently and I no longer have numb feet! Even in races I don't get numbness, something I do with how I land at slower speeds outside doesn't agree with me, it's weird. Overall since the numbness is so minimal now and barely there I just fear that increasing it will bring back those problems, but I'll push aside my fear and add a 3rd day!! Maybe I'll run one day a week on the treadmill to recover from the road? Again thanks for your advice, I swear I think I know what I'm doing, then learn what I'm doing wrong and have to work on it again!0 -
Everyone has good days and less good days. Not every time will be a PB. AND YES, 93% humidity will majorly affect you!
Two very important thoughts here. First, you can't always run your fastest. Trying to do so is a sure road to injury.
Second, even in races you won't always run a personal best. Just because you didn't equal your best time for a distance doesn't mean you had a bad run.
I concur with the advice on adding volume. Most of the volume should be easy running, which will probably feel slow to you. How slow, numerically? Eh, I can't answer that. Different runners have different easy paces. But you should not be running training runs as fast as you can race a 5K.
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Everyone has good days and less good days. Not every time will be a PB. AND YES, 93% humidity will majorly affect you!
Two very important thoughts here. First, you can't always run your fastest. Trying to do so is a sure road to injury.
Second, even in races you won't always run a personal best. Just because you didn't equal your best time for a distance doesn't mean you had a bad run.
I concur with the advice on adding volume. Most of the volume should be easy running, which will probably feel slow to you. How slow, numerically? Eh, I can't answer that. Different runners have different easy paces. But you should not be running training runs as fast as you can race a 5K.
Okay I understand, I'll keep that in mind too0 -
I used to worry more about my time and doing better, etc. Now I just run and whatever happens, happens. My times vary; sometimes slower, sometimes a bit quicker. Some runs, I feel as if I'm flying; sometimes I feel as if I'm slogging through waist-high mud. Some runs seem easy; others are a real effort.
The thing that will make you stronger is to keep at it. Do what you need to do to keep numb-free. That's your pace and distance for now. Go from there and see how things progress.
I heard, years ago, that doing something twice a week maintains your level; doing it three times a week slowly improves your level. It was in reference to going to a gym but probably applies to running as well.
For now, enjoy the running, listen to your body and relax. You're running; that's all that matters.
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What do you listen to as you run? A lot of running is mental and if you are bored you will feel more tired. I know a lot of people listen to their favorite music or audio books to keep them entertained. I use the Zombies Run! App to give me a story and some ... unusual motivators to stay running. Once you convince your mind to stay running the muscles will follow. You already have the ability to run a 5k, now just don't let your brain talk you out of it.
As far as the numb toes I always get that when I lace my shoes too tight. Lace them a titch less than what you think is good and I bet it will help. Be sure you also have running shoes that were fitted to your feet or you will run into problems (no pun intended)
Also, if you want to get faster, run farther. I'm not talking about a marathon or anything but if you start training for a 10k you will notice your 5k time improve. Just remember how you practice is how you perform. If you give yourself a bunch of breaks in training you will take them on race day too.
Finally, cut yourself some slack. You won't have a PB every time you run and some runs will make you feel like an Olympian while others will feel worse than when you first started running. Keep at it. Weather will play a serious factor in your performance as well. I'm in Northern California so any time I get humidity I think I'm going to die and my running is much slower lol.
As far as motivation, remember why you started running. Think about those moments when you run and it almost feels like you could fly and you could just go on forever. Chase those sunsets and sunrises and remember why you put on your running shoes in the first place. Finally when you come home look at yourself in the mirror and recognize yourself for the boss you are. You are a runner, fast or slow long or short you are a runner and that makes you awesome.
Keep going
I love Zombies Run!! It's what got me started & keeps me coming back.0 -
i'm a huge advocate of run/walk - but you have to stick to the intervals - they are designed to have you walk before you get so tired that your form slips (which can lead to heaviness in legs down the road). Even on short runs i do intervals (they might be slightly longer - 4:1, rather than 3:1). I did a 15 mile training run last week with a 3:1 interval and an 11:40 min mile avg - its very mental
as to the numbness - is it a certain place on your feet? overall? left side? ride side? ball of foot? heel?0 -
deannalfisher wrote: »i'm a huge advocate of run/walk - but you have to stick to the intervals - they are designed to have you walk before you get so tired that your form slips (which can lead to heaviness in legs down the road). Even on short runs i do intervals (they might be slightly longer - 4:1, rather than 3:1). I did a 15 mile training run last week with a 3:1 interval and an 11:40 min mile avg - its very mental
as to the numbness - is it a certain place on your feet? overall? left side? ride side? ball of foot? heel?
Usually starts under the ball of my right foot, and a tad in the toes- that's what happened with my run today, sometimes it's both feet, it used to me my entire right foot and partial left foot including the toes... once I do my 1min walk after each mile, any numbness is gone and most of the time I don't notice it in my last mile... the only thing I don't like with run/walk is that when I start to run again after a walk, my time is always shorter than the previous mile by about 40 seconds0 -
Holy cow I feel like I discovered something!!.. my run today was rough, which I figured it would be as it took almost a week after the 5k to not be in any pain, and I have some lingering numbness I can feel in my one foot... after the 5k last week my calf muscles were so tight! I just tried massaging my calf and the numbness jolted my foot! When I rub my calfs I feel numbness intensify! My first thought is a foam roller, would that be a good idea? I've never used one but I'm trying to think of something to help2
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