My running isn't improving

Are you getting enough sleep? Fatigue will really slow you down. Other than that I would try easing up a bit. Maybe only run every other day, like 3 times a week. It seems like your body might just be tired. Great job so far and keep up the good work!

Are you getting enough sleep? Fatigue will really slow you down. Other than that I would try easing up a bit. Maybe only run every other day, like 3 times a week. It seems like your body might just be tired. Great job so far and keep up the good work!

I run 3 times a week a lot because my legs just wont seem to do it 2 days in a row. I walk or hike on the in between days to still get moving without pushing as hard. I have always run this pattern, but after 3 years of no running, and just starting running again this past month...I commend you, 30 min without stopping is a success, no matter how fast or slow. Another thing to try might be to start increasing your goal...so you have made it to 5k, what about looking for a 10k training plan? Spreading it out or starting a new plan might renew your motivation and help you get over any mental hurdles that might be holding you back.

I would just stick with it, don't worry about the speed, maybe try slowing down if anything and that will help you go further, it's stamia your after, therefore you need to slow your speed to increase your distance. Try to have a rest day between each run as this can help also, make sure your have plenty of fluid before a run and during and make sure what you are eating gives you enough energy for the run and like the person before suggested relax and concentrate on your breathing.

A big thing will be your mind. Maybe try a different route etc and not focus on the distance or speed just run because it's nice

It's important that you don't get too hung up on things too early on else it can become a barrier. I find that if I need to stop I ask myself why - why are you needing to stop?

Are you legs aching? - Yes, well you'll still be using them whether you walk or run it'll just be quicker if you run.
Are you struggling with your breathing? - If yes, you need to concentrate on that, and not necessarily walk but slow your pace.

The only time I stop is if I become injured.

If it's not your legs and it's not your lungs then it's in your head. Keep going xx

(Currently I am working back up to it) When I started running before. I was a walk/run for about 2 months! But each time it got better and better and finally I was running. Granted my husband could walk faster but I was doing it. So stick with it. And what has been mentioned about sleep... that could be it in a nutshell!

Sorry about your kiddo not sleeping through the night. Been there done that and it WILL get better!!!!!!

Ditch the 4th and 5th day! I've been running since 2010, granted my mileage is more, but I can't add a 5th day right now even if I lower it from the week before. It's the level of fatigue it creates, once you get to a 5th day your muscles have a lot less time to recover.

So scale back to 3 runs and do everything normal for a week and then try to add a minute or two on the next week and go from there.

Don't add speed work or hills, you need to build up your running base first. At this point that would just increase your risk of injury.

is it your mind or your body stopping you? Are you thinking about it too much? Do you listen to music? Same playlist? Switch it up. Get into a good Routine. Walk 10 minutes before you run, make sure you stretch etc. and Try some new trainers.

I can't run more than 1.5 miles at a time and I've been running for four months. I run as long as I can then walk for a 60 second count. I was getting discouraged but I've come to terms with the fact that I'm just not a long distance runner. Here's my running routine: Run 1 mile, walk for 60 second count, run 1/2 mile, walk for 60 second count, run 1 mile, walk for 60 second count, then run 1/2 mile. This is how I run my 5K's and I've yet to come in last! My last race I finished in 32:28 minutes, 4th place for my age group!! This is me and how I run!! Just remember your lapping everybody sitting on their couch!!!!

One little side note, are you getting enough protein!!

Try joining a local running club. Great company, you'll be mixing with 'better' runners and people around your ability who will push you to go a little harder/further/faster. You'll also be introduced to coaches, interval sessions and track work - invaluable to improving performance.
Don't be put of by the faster guys club members come in all shapes and sizes, speeds and abilities. Keep running, enjoy the time on your feet and love every run - even the ones you don't at the time...

I agree that you should decrease your running to 3x a week or every other day. When I finished C25K, I was like you....I could run without stopping for 30 minutes but that didn't bring me to 5K. Getting to 4 miles was the hardest jump ever. I thought that I would never be able to run 4 miles (a year later, I am doing 10-11 miles). When you are struggling to increase your endurance, just slow down. Totally give up any pre-conceived pace. Make your next run "I will run 35 (or even 32) minutes without stopping no matter what". Celebrate each success. Do you track your workouts? I have often felt that I was not improving but when I looked at the data, I would see the improvements. If you go 0.05 miles further in a workout, that IS an improvement. It's all about baby steps. Much of running is mental. If you can run for 30 minutes, then you CAN run for 35 minutes. Your brain just doesn't want to. When you feel like walking after x amount of time, tell yourself that it will feel better in 5 minutes and you only have to do 5 minutes more. You'll probably feel after those 5 minutes, that you can do it. Or, refuse to allow anyone to see you change to walking (I can't stop running now, because that person up there will see that I quit and I can't let that happen so I will just run until I pass them). Just keep making little goals for yourself (I'll run one more block, to that next tree, etc) and then make another little goal. Before you know it, you will have surpassed your longest time running and/or your longest distance. When I started, the first 5-15 minutes was pure hell. I had to keep reminding myself that it would get easier once I got past that point.

Hang in there and keep on running!

Not sure what's going on. Could you be running too often? I keep it to 3-4 days max. If I run too much I end up tiring out and getting over-use injuries.

I was always slow, but I haven't ever had problems with endurance or increasing distance. I DID have the hardest time getting my speed to improve until I finally started incorporating strength training. It's really enhanced my performance - at my last half-marathon I improved my pace by over 2 minutes per mile and the only change I made was adding in heavy lifting. I'd been stuck at the same pace (give or take a few seconds) for years so I was so excited to achieve a new personal best! A bonus was that my stronger muscles also helped me prevent all the usual training injuries, too.

Are you eating enough carbs and protein to support your running? You need the carbs to refuel your glycogen stores and the protein to repair and rebuild your muscles. If you're not getting adequate nutrition, you'll run out of steam fast. Good luck!

Wow I felt like I was reading this about myself! I am exactly the same... I started running a couple of months back and I got up to 2 miles in 25 mins then 3 miles in 33 mins (11 minute miles) and I have to say these past 2 weeks I have been running at 10 minute miles and just cannot keep the momentum, it is a lot hotter so I was blaming that but on reading your replies I might just keep to running the 3 miles in as long as it takes me and put something over the clock on the treadmill!!

I find running outside is much better but the gym just suits me timewise!

I am going to try tonight to do slower but further

I was always slow, but I haven't ever had problems with endurance or increasing distance. I DID have the hardest time getting my speed to improve until I finally started incorporating strength training. It's really enhanced my performance - at my last half-marathon I improved my pace by over 2 minutes per mile and the only change I made was adding in heavy lifting. I'd been stuck at the same pace (give or take a few seconds) for years so I was so excited to achieve a new personal best! A bonus was that my stronger muscles also helped me prevent all the usual training injuries, too.

This is a great, but I want to point out a couple things about the lifting and it's impact on your running.

First, aerobic fitness is developed over time, in the magnitude of years. So, you were building your fitness over those years.

The second thing that stands out to me is "A bonus was that my stronger muscles also helped me prevent all the usual training injuries, too. " The reason that runners do strength training is to prevent injury so they can continue to train. So, by adding the weights, you were able to be more consistent with your running and consequently build your aerobic fitness.

That is the relationship of the heavy lifting to your running. The weights themselves did make you faster as running a HM is 97% aerobic and heavy weights don't do anything to develop that system.

Oh, I totally agree. I've been running cross-country for decades and have done several marathons/half-marathons. Strength training did NOTHING for my aerobic fitness. Why would it? However, it made me stronger, which helped me push myself to greater speeds without tiring or becoming injured. I stand by my statement that strength training improved my running performance. :drinker:

I'm so glad that I'm not alone in this. I started C25K in April and was able to succesfully complete the running time (30min) but was not running 5K in this time. Since I graduated I have been able to run 35 minutes a few times but mainly just 30. I was hoping that I would have progressed more by now but I will have to keep working on it. I will not give up. I am very proud to call myself a runner regardless of how slow I run. Everyone had some great advice that I will take as I work on increasing my time running.

All kinds of things can impact your running....food intake, sleep/fatiigue, boredom, ect. I am still figuring out my running, working on time, distance and all that fun stuff. A few things I've noticed about my own patterns of improvement....My runs are always better in the mornings (I found this out because it was getting too hot in Louisiana for me to run in the day or even in the evenings), I do best when I've consumed a bit more food, but not within 2 hours of my run. I do horribly the day after I work legs at the gym. And every time I make a really great improvement on my time, it's after having 2-3 days in a row off. Maybe you just need to experiment a little more. Take a different route, try running at different times of day, maybe give yourself an extra rest day in between....and I saw that you have a little one, so do I and when I have a rough night with her...I cut myself some slack and give myself the day off. No worries, you will improve....Just keep at it!