New to running...

I'm no expert and fairly new to running. But I would say take it slowly. I've been there, overdone it and got the injuries to prove it. I wish I'd listened to the advice to build up slowly but I'm impatient. Try one of the couch to 5k plans.

Good for you! You are doing the right thing starting out slow. Don't worry too much about trying to go faster. The more you run, the faster you'll get naturally. For a couple of weeks, just keep doing what you're doing. After 3-4 weeks, if you'd like to see speed improvement a bit quicker, take 1 run out of your week and work on speed, the rest of the time just keep running at a comfortable pace and slowly increase mileage.

For your speed workout, try doing intervals. If you're on the treadmill, run 2 minutes at a comfortable pace, then bump it up a little bit for 2 minutes, then go back down, and repeat.

Best of luck to you and Happy Running!

Don't ramp up your mileage too quickly, or it can lead to injury. Don't worry as much about going faster as going farther... gradually. Try adding a 1/2 mile or mile each week. If you can make it 2.5, do that for a week, then move up to 3 for a week or two. 5 days per week after NO running at all - just be cautious and listen to your body. And you might find that you get up to 4 miles and you're stuck there for a little while longer.

I have been a runner for several years, and even after a couple months off, I make sure to start slowly, because the only thing worse than running slow is being too hurt to run

Try Runner's World magazine - they have come good guides online for increasing your mileage and speed.

Edit: I truly don't want to discourage you, I am just very wary because my knees are finicky, and the majority of runners I know have similar issues. I totally understand wanting to just run fast and forever - it's a great feeling, isn't it?!

Slow and steady wins the race. Keep up the good work! Speed will come

Follow the old adage, slow and steady wins the race! or in your case, leads to the development of the fitness level and muscle readiness to increase distance and speed. Keep your running at a conversational speed, don't push too hard or too far too quickly or you will stop enjoying yourself.

I've been running for 3 years now and am happy with a 10 minute mile pace for the most part (yes, I'm slow, but I care about distance more than speed), but when I started I was definitely around the 13 minute mile until I got used to it! You'll get there, just make sure you have fun doing it!

PIck the distance you want to train at . . .you sound like your aiming for a 5k. You're almost there. When you can do the distance at whatever pace. . .13:00/mile. . .whatever - THEN start worrying about speed. Once you cover the distance, start including 30 -60 second intervals in that distance where you push your pace. Then slow back down to your normal pace. You'll be out of breath and tempted to stop. . .don't. Let your body slowly recover. Increase the number of times you do these faster intervals for about a month. Then, try to step up to a faster, but even pace, for the entire distance. You may have to slow down, but I think you'll be surprised to see how those speed bursts helped improve your overall ability. Training terms you can google search: Interval training; fartleks (not a joke. . .it's real).

Good Luck! Running is addicting. :-)

I started the couch to 5 k treadmill program 5 weeks ago and I am almost done with week 5! (tomorrow I run for 20 mins straight) The biggest advice that the program and every other runner I've ever met is, START SLOW. Running is hard. At first I tried running a straight out mile at a 10mn a mile pace. I did it, but then I DIED after and couldn't run again for the longest time because that experience was NOT pleasurable. I decided to try the C25k program and it has helped in so many ways.

http://www.c25k.com/c25k_treadmill.html

I LOVE RUNNING now. I am EXCITED to run 20 mns without stopping (albeit a little scared too!). I have learned my body, its warning signs and subsequently how to protect myself from over-doing it and getting injured. I burn approximately 350-400 calories in 30 mins of running. Take your time, get some good music, and ENJOY IT!

Take it slow. The distance and speed will come in time. The last thing you want to do is try to progress to quickly and injure yourself. Use the Couch 2 5K program. Many people have had good success with it and it is a good way to build up distance and speed at a good rate.

Yes, that's how I started.
Over time, as you build up your stamina you will slowly be able to increase your speed/pace.
Be patient with yourself.
It's great that you want to do this

No, not at all. I am 5'4" and 221. Ugh. Anyway, I tried the C25K but got bored with it. I started running at 5 mph (12 min mile) and I got winded, or couldn't control my breathing, so I dropped it to 4.6mph and I felt like I could go on forever. Ok, not forever, but I wanted to keep running not walking. Most I pushed myself back then was a mile and I thought I would die back then too. A friend of mine keeps telling me it is mind over matter, so last week I put some new music on my iPod and just pushed through it.

Well, it's not 100% mind over matter, but it sounds like you're doing really well, so be patient with yourself. It takes time to build up the cardiovascular health that is required to pump all that blood around to feed those muscles to move your body. As you drop weight, and keep at it, your times will improve, but if it ever feels "easy" you're likely doing it wrong.

I've been running for most of my life, and I love it. I had to interrupt a marathon training season in February for an injury, but (fingers crossed, knock on wood) I'm hoping to get approved to start running again on Monday. You know what I'm going to do Monday evening? I'm going to run/walk 15 second intervals, likely about 5 times. This is a far cry from my last training run, which was 15 miles. But I need to be patient with myself. It's so frustrating it makes me want to scream (and run faster!). But it is necessary.

Like my coach says: "Train for where you ARE, not where you want to be."

One thing that I've found helps my patience and frustration is to measure my runs - I run with a heart rate monitor that records time/speed/distance/heart rate. That way I can see that last week's frustratingly slow, agonizingly short run, was actually much shorter and slower than this week's frustratingly slow, agonizingly short run. I.E. - I can see progress in the numbers, even though I feel like I'm still getting nowhere.

I am not a patient person. But when I let my impatience take over, I get hurt, and that's worse than being frustrated.

Slowly. Don't compare to other runners and seeing how fast they're going. They all started where you did at one point in their life. You'll get there.

Yep, I would drive myself crazy comparing myself to a young twenty-something trotting away next to me... :noway:

bump

Thanks for all the advice. I will keep my current pace and keep gradually adding distance.

Any advice to switch to running outside?

Go to a park or along a river or creek. I find having things to look at makes the time go faster.

*Edit: It will be harder at first as you're generally dealing with harder surfaces and wind resistance, but I find running outdoors much more enjoyable than the treadmill.

this. When running outside, make a lot of allowances and be very forgiving of yourself. It's almost a completely different sport. One thing to be careful of is your running surface - you're not running very far so far, but if you notice your knees complaining, make sure you run on softer, flatter surfaces an consider skipping the concrete sidewalks or rocky/rooty single track trails. Asphalt and small cinders are nice. Oh, a good place to transition from treadmill to outside is a track, like near a highschool or college. It's still flat, it's easily measured, and the surface is designed to be run on.

Most important thing to keep in mind is that by putting on your shoes and moving - any distance, at any speed - you are accomplishing good work. In the early days and months, building the habit is more important than finishing a distance, or hitting a pace. Allow yourself to have bad days, and keep going. A bad run is always better than a skipped run, and one skipped run is always better than two skipped runs!