Running Not Improving

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RubyRunner14
RubyRunner14 Posts: 148 Member
in Fitness and Exercise
Hey guys, I started running in December. I was able to do light jog for 20 mins, then 25 the next day. I added HIIT, and now I am running 6 miles 3x a week.

2nd week of June was the first time I ever ran 6 miles. It took 60 mins flat, no walking breaks. And that was my fastest time. Now, I can't get from start to finish in less than 75 mins. I have even needed to start taking walking breaks in between. Totals about 3 mins for entire run. (For reference, 1 lap of my neighborhood is 2 miles, so I just do 3 "sets" of 2 miles during my run.)

I want to be able to run 6 miles in 30 to 40 mins eventually. Right now I just want my times to go down instead of up. I ran 4 miles today because I was just so tired. The run before that, 1st lap was 20 mins, 2nd was 24, 3rd was 16 mins. With walk breaks in between it still took me 75 mins. (My run is on asphalt pretty much 99% of the time and about 1/6 of my run is uphill.)

For a while (maybe a month now) my inner thigh (near the bone, not where they touch each other) and the top of the thigh have always been a little fatigued feeling. Biking and going up stairs (even walking) is a bother. Maybe I'm not taking enough rest or something? I am wearing proper footwear and have seen a foot specialist lately, even get my shoes adjusted once in a while as needed.

Could this be from poor rest, lack of enthusiasm, or maybe a much needed break?

Replies

  • gfroniewski
    gfroniewski Posts: 168
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    What are your stats and caloric intake? What other exercise do you do throughout the week?
  • Mokey41
    Mokey41 Posts: 5,769 Member
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    Don't run every day. Vary your runs, some long, some short, some slow. Setting a goal is great but 6 miles in 30 minutes is elite athlete timing. Being able to run a 5K in 30 minutes is considered pretty good and doing it in 20 is really good.

    If you really want to improve look into some of the running programs offered by Jeff Galloway or Hal Higdon to improve your endurance and speed.
  • froeschli
    froeschli Posts: 1,292 Member
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    1. don't run through pain - sounds like you might have an inflammation or something. if you rest and it doesnt go away in a few days, see a doc.

    2. how do the temperatures compare? you have to slow down in hot weather, either intentionally, or your body will end up doing it for you.

    3. you'll get many opinions on this, but to increase speed, it's generally a good idea to add overall mileage, not intensity.
  • RubyRunner14
    RubyRunner14 Posts: 148 Member
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    Stats...running or physical? Sorry, I don't know what you mean. On other days I do weight training (upper body) and drumline. My calorie intake is usually maintenance unless something happens (1900 - 2300 typically depending on hunger).

    My thighs are more stiff/sore than painful, if that makes sense. If anything, my dizziness/heavy eyes are more distracting than the leg pain. And I do best on overcast days. I think heat is part of what slowed me down, that's true, but I need some heat training for band camp starting on Friday. I'll be carrying a 30-ish lb drum with me so I'll take it as experience more than a fail.

    Thanks for the help guys.
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
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    Take a rest day. Roll out your thigh muscles, and your calves while you're at it (muscle roller or a rolling pin). Not every run is a "performance" run - save your performance run for performing, and training runs for training. My training runs are 10-11min/mi and my performance runs are 7min/mi, with my hills/tempos all being different too.
  • VorJoshigan
    VorJoshigan Posts: 1,106 Member
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    MOAR INFO!

    How many days a week do you run?
    How far do you run every time?
    Other exercise?
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
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    You can also expect your running times to go down during the summer. Hot weather means slower running.
  • WildflowerAL
    WildflowerAL Posts: 41 Member
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    You need to vary your running. Quit just running and start training, when I did this, I improved. You need to have hill work, speed work, tempo runs, easy runs and long slow runs. You should also vary the distances--hill work and speed work are higher intesity and should be shorter, your tempo and easy/recovery runs mid distance and you should have a long run once a week (depending on your goal distance).

    A 30-40 min 10k is a pretty strong goal, I would probably start with a little less ambitious goal.
  • jhungate
    jhungate Posts: 95 Member
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    Check your shoes, your weight will determine how many miles you should put on them. Ice if you have pain, stretching post run is more important than prerun. Funally, you need to break your runs up, 6 miles is a good base but I would run at least one run a week faster but a shorter distance (say two miles as fast as you can go), and another run much slower but a longer distance (say 8 miles at 75% of your normal pace).

    I have used running as my main exercise and it really does work, I started with the Couch to 5k program in 2010 and now I run 60+ miles a week and am running my 5th half marathon on Saturday. Good luck with youe efforts.
  • DavPul
    DavPul Posts: 61,406 Member
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    There's a chance you're not ready to run 6 miles every time out. Recuperation is a factor. Try running 3 miles 2x per week and having one 6 mile day
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
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    Ti run faster you need to run farther and build your aerobic base. Other have already commented on hot weather running and varying distances and pace (your longest runs should be your slowest)

    in terms of your time goals the womens world record to 10,000m (track) is 29:31.78 and 10K road race is 30:21.
  • RubyRunner14
    RubyRunner14 Posts: 148 Member
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    I had no idea my final goals were in the stratosphere! I watched a 10K race recently and the 1st places were about 30 mins, mind you they were males, so I just assumed they weren't anything special. Anyhow, I will definitely lower my goals to maybe 50 mins for 10K?

    I will try a slow 8 mile, fast 2 mile, and moderate 6 mile run for my weekly schedule. I've never done a 5k before but maybe try one just for kicks or comparison?

    I will definite stretch more and pay closer attention to pain. When getting my shoes, I was with a foot specialist and I told him my 6 miles 3x a week schedule so I think that was taken into account when the shoes were selected. I am 125 lb, 5'3" and I wear Brooks Glycerins for regular runs and Brooks Pureflow for drumline (heel drop helps keep posture with added weight and fixes some issues).

    Definitely got good stuff going on here, many thanks, guys.

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