Beginner Runner Tips

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TheAncientMariner

One of the best things you can do is longer, slow runs. Don't just run 1.5 miles. Run 3 miles at a slow easy pace. It really will enable you to increase your pace on the shorter runs. You may not want to go out and try to run 3 miles right away, but slowly add. Make at least one or two of your runs longer at an easy pace. Also, it does help to breathe slowly and deeply. Every 3 steps, breathe in, and then 3 steps, breathe out. Don't get hung up on the breathing though. That is just a general guideline.

Check out goodformrunning.com to make sure your form is right.

I started running in December using the Couch to 5K program, and am now running 3 times a week. 3-5 miles on 2 of the runs, and working up to 6.5 miles so far on the weekends. Sometimes I really push my pace, but on the longer runs I just try for a slow, sustainable pace. I have gone from averaging over 12 min per mile to 10 minutes per mile on my last 4 mile run.

You can totally do this. Just relax!!

^^This^^ /Thread

Run for longer. I think 3 miles would be perfect. Do something like the couch to 5k program (www.coolrunning.com) to help get you on a balanced running schedule. I think it's completely doable and you will surprise yourself. Good luck OP!

theresmynapkin

try doing longer runs. I've never been a runner but now i'm actually quite fast and in shape. The rule i went by was focus on mileage, the speed will follow. try doing some longer runs to condition your body, and you will gradually get faster. At the beginning of this year, I was so excited to get around a 10 minute mile pace, now I consistently run a 9:20 or so, and if i'm racing its a low 8 min mile for a 5K or 5 mile. you can do it, your brain just doesn't want to.

andddd i just saw others say the same thing. get in mileage and the speed will come to you!!!

AABru

I most certainly can focus on my running distance as well. Thank you all so much for your positive feedback and all of the great tips as well. I will keep aiming for my 16 minutes. My co worker seems to think that I am a little stressed and that I can even accomplish the run in 15 minutes. I am over 30 so; I have to do it in 16:20 or less. My goal was to accomplish it in 16 minutes but if I can possibly reach the 15 minutes; I will certainly try that as well. I mainly wanted to know if this goal was realistic. I am working hard at this and I know I can do it; I just have to continue to conquer the thoughts that roam through my head telling me I can't. I will take all of your comments and implement them in my training. I look forward to posting a success story in August. Your responses have really encouraged me to keep working hard at it. Thanks again so much to all of you.

Just so you know, I will be 38 in August, and I weigh 183 pounds. So I'm no spring chicken either! You can do it!

mz_jess83

I'm so glad I found this topic, this is a big issue with me... RUNNING!!! I'm active duty Air Force and been on a profile for a year that finally expired in March, now in September I have my PT test and will be my first time in a year running. I'm not a runner what so ever, just the thought of it makes me exhausted. Lately I've been doing interval training to build up my endurance. I need a 16:22 to pass and I'm hoping for at least a 15:30-15:45. I haven't tried to time myself yet, but I will soon, maybe Saturday, I'm going to take everyone's advice to run for longer and not be concerned about the pace, my pace may be that of a walk though, lol... I'm telling you guys I'M A SLOW RUNNER, not to mention my shins and calf's become tight. Hopefully the app C25K will get me where I need to be, fingers crossed. Keep the advice coming!!!

emelypoynter

I'm so glad I found this topic, this is a big issue with me... RUNNING!!! I'm active duty Air Force and been on a profile for a year that finally expired in March, now in September I have my PT test and will be my first time in a year running. I'm not a runner what so ever, just the thought of it makes me exhausted. Lately I've been doing interval training to build up my endurance. I need a 16:22 to pass and I'm hoping for at least a 15:30-15:45. I haven't tried to time myself yet, but I will soon, maybe Saturday, I'm going to take everyone's advice to run for longer and not be concerned about the pace, my pace may be that of a walk though, lol... I'm telling you guys I'M A SLOW RUNNER, not to mention my shins and calf's become tight. Hopefully the app C25K will get me where I need to be, fingers crossed. Keep the advice coming!!!

Another thing I found that helped me get back into the swing of things after injury (I'm very accident prone: currently have a torn ATFL that needs surgery) and having children was to have a pacer. The Air Force doesn't have anything in the AFI that says you can't run your test with a pacer. If having someone pull you along helps, then by all means go for it! Some people can be demotivated by it, so make sure you try it out before you test Also, check out the HAWC. I know it gets a negative stigma about it. But, when I was applying for a commission as a SrA, I wanted the highest PT score I could get to go before the selection board and the staff really helped me out. They gave me a nutrition plan and all! Happy Running!

annokoye

I would like to thank everyone that provided me with so much encouragement and tips for my running. I am replying to the post so that hopefully all of my orginal MFPs that previously replied with see this post. I would like you all to know that I passed my Fitness Test yesterday and in regards to running; I ran 4 miles today. I am still working diligently at increasing my speed as well so, I have implemented a distance run which has several inclines into my regime. So throughout the week. I normally run 1.5 mile for speed Monday, Tuesday, Thursday, Friday, and Saturday. I normally run distance runs on Wednesday and Friday. Today was my first day completing 4 miles. I must say that I am learning to love what I once feared and it is very good for me.

Thank you all so much for all of your advice and suggestions.

annokoye

I am not a beginner runner but I really do not like running so that is why I used the above subject name. I am in the Air Force Reserve and I am required to be far more physically fit than I am right now. I failed my PT Test twice which Is really horrible and I am really not proud to be making this post; however, I know at times it is a must to put your pride to the side and accept the truth for what it is and work diligently at trying to make changes. I have been running with a co-worker doing intervals on some days and running the entire time on other days. I am so disappointed in myself because I can't seem to see much progress and I have until the last week of August to knock 3 minutes off my run time. My co-worker has constantly told me when I am running I can't stop. Her assessment regarding my running is as follows: I am taking short swift breaths rather than taking slowly and in a more controlled manner, I am taking shorter strides rather than stretching out my legs for long strides, and finally that I have a psychological battle going on in my mind that I can't do it. She has told me that I am improving but it really hurts that I feel like I am not improving at all because I still stop instead of completing the entire time without stopping. Currently my workout schedule is as follows Mon, Wed, Fri 0600hrs Boot Camp- High Cardio Aerobics and Mon, Tue, Thur, Fri, Sat are my running days. Is it realistic to get my run time 3 minutes down by August? Currently running 1.5 miles in 19 minutes. Some days I run well and can complete it in 18 minutes, but today I stopped several times prior to completing it in 18 minutes. Please no negative comments. It took a lot for me to post this because it is really embarrassing to me at this point.

I would like to thank everyone that provided me with so much encouragement and tips for my running. I am replying to the post so that hopefully all of my orginal MFPs that previously replied with see this post. I would like you all to know that I passed my Fitness Test yesterday and in regards to running; I ran 4 miles today. I am still working diligently at increasing my speed as well so, I have implemented a distance run which has several inclines into my regime. So throughout the week. I normally run 1.5 mile for speed Monday, Tuesday, Thursday, Friday, and Saturday. I normally run distance runs on Wednesday and Friday. Today was my first day completing 4 miles. I must say that I am learning to love what I once feared and it is very good for me.

Thank you all so much for all of your advice and suggestions.

natalie412

Thanks for the update!! I have wondered about you a few times. Great to hear you passed!