Hard time improving distance

Michelle_dirtracer

I started running a few months ago. When I started I could barely run for 2 mins without panting and hurting. I have improved and can run for 20 mins, about 1.7 miles. However, I can not get better. I have been stuck on that distance for a month now. I try to go 25 mins and I just can't. Please offer advice on how you improved your distance.

thepetiterunner

I think you may be going out too fast. Slow your pace down. The distance will come.

jetlag

Interested in this topic. This is exactly what happened to me when I started running a few years ago before my slipped disc. I fully expect it to happen again, so would love to see what advice anyone can offer. I'm guessing it will be something to do with intervals? I don't know.

Michelle_dirtracer

I run about 5 mph, thats like shuffling to me. I can walk 4 mph. Last night, I did numerous intervals while running.

PJ64

I got stuck too when I first started running, so I picked a goal of 2 miles and would do a run then walk then run (make sense?) to cover the whole 2 miles, eventually I was running more & walking less. I still do this today.

Try using the "Couch to 5K" program (C25K) its free online and it may help you

Also look for a running store that has classes (they're usually free) We have Point2Point running here in Hampton roads and they are very helpful and host lots of group runs

mckant

Are you stopping because of physical reasons or mental? Most of the battle for me while I'm running is mental. I get so far and then I'm just done so I have to turn into my own cheerleader. Do you run outside or on a track or treadmill? Mentally I can't do a track or treadmill because it's too easy for me to quit. I run outdoors that way I know at some point I have to turn around and run home otherwise I'm stranded. Either way don't give up. You'll improve and be SO proud of yourself!

Mama_Jag

I agree with slowing down, even if you think are you are going slow. When I started, my normal paces were from 12:00 - 13:30 per mile. Also, try and out and back route - if you go out 1 mile, you have to get home!

dettiot

It's so simple, yet so hard to grasp: to go farther, you've got to run slower. It made no sense to me at first, but recently the lightbulb went on that if I run at a moderate pace (around 10:30/11 minute mile pace) I have few problems running for three miles at a clip.

I use the Nike+ running app to help me monitor my pace when I'm running. It keeps me from having to do math in my head while I"m sweating and panting, plus it's awesome to be able to look at my progress over time and see how I've improved.

SemperAnticus1643

I think you may be going out too fast. Slow your pace down. The distance will come.

^^^This. Don't worry about the pace.

Michelle_dirtracer

I currently use the Rundouble app. It includes a 5 min warm up and then you set either a time or a distance. When I do 20 mins, I keep telling myself at the end "Go Further!" I do cheer myself on but I don't feel like it is helping. I run away from my house until my 20 mins is up then I walk all of the way back to cool down.

pandsmomCheryl

The best advice I got in the beginning is "If you think you can run slower, than you're going too fast"....honestly - endurance first, speed comes later. Good luck!

PaytraB

Run slower. 5MPH is pretty quick, even if it feels slow. I've been running for about 9 months now (used the C25K program, which is really great) and am still running slower than that. I can run that fast for short intervals but not longer distances.
It may feel like a shuffle to go slower but that's the speed you need to go at to increase your distance. You'll run quicker in time without thinking about it. Your body will adjust.
Maybe try alternating your running days: run at 5MPH for your usual distance for a day, then at a slower pace but longer distance for a day, etc.

bagge72

I don't think you need to run slower, but every other run, you should try running for 5 minutes walking for 5 minutes, and keep doing that for maybe three miles, and that should help improver your overall distance. It stinks to take a step back like that, but I think you should have done the c25k program to begin with, and you can probally jump in a couple weeks into the program if you want to start it now.

hbrittingham

A lot of running is pure mental. If you can push past that block, you should be okay. Slowing down helps, too.

ze_hombre

For me it was adding in something different into my routine. I started riding road bikes and my times started to get faster on my runs.

I think others are correct though that you may be going too fast. I ran 5mph for the longest time and am only now starting to go faster.

To hbrittingham's point, when you start to feel the wall coming, slow down to 4mph and let your heart rate slow, then pick it back up once you feel your pulse has slowed. I believe firmly that there is something primal in our brains that draws a line in the sand to say that the prey (food) we are chasing isn't worth the energy we are spending to catch it. Once you can overcome that primal instinct to stop it really gets easier after that.

Michelle_dirtracer

Thank you for the advice. I am going to put my app on 2 miles and see if I can make it. My heart rate is normally at 165-170 during my run. Is that ok?

wolfgate

Thank you for the advice. I am going to put my app on 2 miles and see if I can make it. My heart rate is normally at 165-170 during my run. Is that ok?

Doesn't seem abnormal but hard to answer any question related to HR unless you know your own individual max heart rate.

Have you tried the conversation test while running? Can you speak a complete sentence? Short phrase? Nothing? For longer runs, irrespective of pace, a reasonable guide of proper effort is being able to talk in short, complete sentences.

Michelle_dirtracer

Thank you for the advice. I am going to put my app on 2 miles and see if I can make it. My heart rate is normally at 165-170 during my run. Is that ok?

Doesn't seem abnormal but hard to answer any question related to HR unless you know your own individual max heart rate.

Have you tried the conversation test while running? Can you speak a complete sentence? Short phrase? Nothing? For longer runs, irrespective of pace, a reasonable guide of proper effort is being able to talk in short, complete sentences.

I can talk a little, but hard to make out a whole sentence.

ze_hombre

Thank you for the advice. I am going to put my app on 2 miles and see if I can make it. My heart rate is normally at 165-170 during my run. Is that ok?

Doesn't seem abnormal but hard to answer any question related to HR unless you know your own individual max heart rate.

Have you tried the conversation test while running? Can you speak a complete sentence? Short phrase? Nothing? For longer runs, irrespective of pace, a reasonable guide of proper effort is being able to talk in short, complete sentences.

I can talk a little, but hard to make out a whole sentence.

Then you are definitely running too fast. On my long runs I run with a friend and we talk the whole time. If we start to gasp or have to breath between words we slow down.

ThickMcRunFast

A lot of running is pure mental. If you can push past that block, you should be okay. Slowing down helps, too.

agree with this. Maybe don't try to get up to 25 minutes right away. Every day, just try to run a few steps further than the last. If you have some sort of markers on your run (lamp posts, signs etc), just try to run to the next one every time. If you are running on a treadmill, go run outside. Its tougher but more rewarding.

wolfchild59

For me, a lot of it is mind over matter. If I focus on just trying to run longer or further, without any specific goal it makes it more difficult. Or if I think about how I can go X distance, but I've never been Y distance, then I have a hard time going past X distance.

Instead, I set a very specific goal for myself and then I just do it. So if I want to run Y distance, I tell myself I'm running Y distance and no less. Then I just get out there and do it, no matter what.

It helps me because I'm forward focused on the Y distance goal rather than dwelling on the X distance I feel like I can't get past.

Also, the first time I trained for a half marathon, every new distance I added, as soon as I'd pass the previous distance, I'd tell myself that this was now the furthest I'd ever run. It helped to motivate me because I knew that no matter what happened, I'd accomplished something that day.

24man

I got stuck too when I first started running, so I picked a goal of 2 miles and would do a run then walk then run (make sense?) to cover the whole 2 miles, eventually I was running more & walking less. I still do this today.

Try using the "Couch to 5K" program (C25K) its free online and it may help you

Also look for a running store that has classes (they're usually free) We have Point2Point running here in Hampton roads and they are very helpful and host lots of group runs

This is how I built up my distance too. Started walking, then slowly added in some running, and eventually the running overtook the walking, now I don't walk at all. After your 20 min, walk for a bit, then jog some more then you'll be up to 25 min before you know it.

AndyTwoSlow

I was never a runner, but I started using Podrunner Intervals with their First Day to 5k program. I've since 'graduated' the 10 weeks and I'm onto the next program, Gateway to 8k. They have other programs to increase speed and distance. I could barely run around the block but now I'm running untimed 5k in my neighborhood and don't feel like I'm going to die any more when I'm done.

It's all free. I have no connection with it other than being a satisfied user. The intervals help you build up strength and cardio endurance to stretch out your distance. I went from week 1, barely finishing the 60 minute runs, to week 10 and running 35 straight minutes.

Running for me is not sustainable long term due to knee problems, but until I can't do it any more I'll be keeping on.

mreeves261

I got stuck as well. For ME it was ALL mental. I wasn't able to get past jogging 8 minutes for over a month. I finally just had to tell myself to STFU and do it. I did and now I can do a 5K in 35 minutes. Remember this, your mind will give out long before your body does!

pucenavel

For me, the speed came after I started doing two things:

Strength training (calves, quads, hammies)
Cross-Training

The cross training in my case was cycling, where I worked on increasing my cadence. The side effect was increased cadence in my running stride,

KyleB65

You sound like me a little over a year ago!

Running has a very fast initial learning curve that flattens out quickly.

My experience with non-stop running: 0 - 5k took a little over 3 months, 10k took an additional 3 - 4 months, 21k another 6 months and I am training now for my first marathon (scheduled end Sept, 7 months since my half).

If you have the time and resources, look for a local running group. I joined up with a Running Room store group as I trained for my half and this has helped me immensely! Especially with the training for the coming full marathon.

If there are no groups in your area. Seek out friends to run with you. As you have already started, it may take friends a little time to catch up. But, training with a group is worth every second!

Lastly, there are lots of books & videos out there to help. As I am using the Running Room program I will suggest the Learn to run book by John Stanton. His program is working well for me. There are lots of others who use a variety of training methods. I like John Stanton's approach because it is aimed at new(er) runners.

fishgutzy

Just have to push through.
I have days when my muscle are sore for the first 59 laps of my planned 90 lap swim. But at lap 60, the ache stops and I feel better than at the start.
I was stuck at 36 laps(~1 mile) for years. Then I started adding 12 to 18 laps. Now I can swim 220 laps (10km).

I suspect runners experience something similar. Aching muscles to a point where they are about ready to call it a day then something kicks in and they can just keep going.

TerryR012448

I'm a novice runner and don't claim to have good answers. I'm trying to increase distance as well and have found that if I run as far as I can, then run/walk the rest of the way, I find over time I walk less and run more and increases the distance I run. Rather than walking home, run/walk home. Run as far as you can, then walk, etc. You'll find in time you'll be able to run all the way home.

Good luck, don't quit!

crownedether

intervals.

i started out not being able to run two minutes at a stretch. set myself a goal of three miles. alternate running/walking the whole route. (ie start at run 2 min/walk two min) slowly increase running time and decrease walking times. and then you are running the whole distance. i would say it took me maybe... a month and a half? to get up to running the whole distance... but then i when i would just run "as far as i could" repeatedly after that i couldn't run much further. i stopped running on and off over and over due to laziness but recently my max distance started increasing again (up from 6 to 8.5 in three weeks!) and i think its because i started incorporating sprints. i set myself a 30-40 minute run, and in that time (after 10 min jog to warm up) sprint as hard as i can for 10-20 seconds. then i walk/jog until i feel recovered and sprint again. i always make sure i do 6 sprints. currently working on improving how long i can sprint in those intervals and trying to jog more/walk less while recovering. it is really hard work. but it makes sense to me. when i first started running i spent a lot of time feeling like i was about to die... once i trained a little running wasn't that hard for me and when i wasn't working as hard i wasn't improving as fast. by forcing my body to work that hard again even for a short time i feel like i am getting that level of improvement again. maybe its psychological for me... but i feel like its really helping.

TerryR012448

Run / walk...............run as far as your can, take a break and walk a short distance, then start running again, then walk a bit and run some more. Keep this up and you'll get there.

ayalowich

I started running a few months ago. When I started I could barely run for 2 mins without panting and hurting. I have improved and can run for 20 mins, about 1.7 miles. However, I can not get better. I have been stuck on that distance for a month now. I try to go 25 mins and I just can't. Please offer advice on how you improved your distance.

I have no idea where you are geographically, but starting a running program in the summer is tougher than if you picked cooler weather. My first suggestion when you are hitting a wall is to find a running pal. You will be surprised to see how much further you can go when you are suffering with someone else. Misery does love company.

Also, you don't have to run non stop. It is perfectly fine as a beginner to take a short walking break until you develop greater endurance. You probably know when you are used to feeling tired, so I'd stop someplace half to 2/3 of the way through and take a 30 second walk break and then pick it up again. After awhile you won't have to stop, but we all do this at times. No one runs every workout straight through.

Running in the mornings works better for me. The weather is cooler and you s/b well rested. In the evenings after working a full day is tough to run. I did it when I was younger, but after 25 years of running, I can't recall the last time I laced them up after work.