Running Advice?

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Replies

  • minorlight
    minorlight Posts: 11
    Everybody already said everything, so I'll just add:

    WOO HOO! YOU CAN RUN FOR 28 SOLID MINUTES!!!! DID YOU EVER THINK THAT WOULD BE YOU???!!!???
    :bigsmile: :drinker: :bigsmile: :heart: :bigsmile: :drinker: :bigsmile: :heart: :bigsmile: :drinker: :bigsmile: :heart:

    Thank you!!!! :D Perspective!!!
  • rsoice
    rsoice Posts: 212 Member
    First of all congratulations!! C25K is not a joke, it's a lot of work.

    I would urge you to finish the program and then following begin interval training. Run for 30 minutes and then at the end, run from one light post to the next as quickly as you can and then walk to the next light post and then sprint again. I'd suggest starting off slowly, no more than a few light posts to begin. As you adjust, drop the walk and go back to your jog and alternate with the sprints. Over time you'll pick up speed as well as endurance because you're running longer (and farther).
  • whyyesitsneke
    whyyesitsneke Posts: 47
    Whenever people I exercise with ask me questions in regards to how well they are doing, I point out what they are doing now versus when they started.

    You will improve over time and rushing it will only hurt your muscles. I can compare this to training myself, as I, too, am trying to get into 'running' shape - or by using my horses as an example. This time I will use my horses, because they are excellent to compare to.

    When I first began with Rio, my hideously overweight rescue, even 'jogging' (trotting) him caused heavy breathing almost immediately sweat, and him slowing to a walk after a few moments. A week later, and he would still blow and sweat... but he WOULD jog. A week later, he began loping, slowly. He'd then have to slow down, pant heavily, but keep moving. In a month, he was up to ten second breezes.

    Rio will, one day, be a beautiful equine athlete. But right now hes overweight, his feet hurt, he sweats under any exercise, and he is slow after a few minutes of speed. But a month ago, he was slower.

    What I'm saying is this: Keep track of your distance and time, yes, to see if it improves But check this too - are you as tired at the same distance as before? Do your muscles hurt as much? Do you feel better while running (less tired, sloppy, etc)? I bet each day you feel it is easier. As it gets easier and easier, the speed will come! Don't give up!
  • Kidsonic
    Kidsonic Posts: 18 Member
    I'm right there with you! I finished C2K a couple of months ago and am continuing to slowly (SLOWLY) add a bit of distance. I don't focus on my speed, just on keeping going, one foot in front of the other. I finished C2K at about 14:30/mile and am now down to a little over 12/mile.

    I'm doing my first 5K this Fall too, and my only goal is to run the entire thing. Since it's my first race, I'm guaranteed my best time ever, right :)
  • SloRunner25
    SloRunner25 Posts: 89 Member
    When I first started running I was around 14:30 min mile. After a year and a half I was able to work up to 10:30-11:30 min miles. My best 5k is 34:12. My first 5k was 41:30. Put in the time and the miles and the speed will come!
    (Sadly I hurt myself badly, gained back a ton of weight and can't run until December so I'll be starting over again soon.)

    1390480_610602362315969_488968952_n.jpg
  • warh00p
    warh00p Posts: 3
    The short answer is yes, continuing to run will increase speed up to a point. I think a better question is, "how fast do I want to be able to run?" The answer to that question will determine your training. If you are looking to run the occasional 5K your training will be vastly different than if you hope to run a marathon, which will look different if you hope to run a fast marathon and so on.

    But regardless of the end goal, recreational or competitive, and like all athletic endeavors, get some coaching! Whether it is a solo or group environment, you need someone to look at your form and be able to make corrections. There are right ways and wrong ways to run. Poor form will lead to poor times and LOTS of injuries. A good coach will also be able to tailor your training to meet your goals. I cannot stress this enough, coaching is the key to success.

    BTW, I'm not a coach...
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Run for 30 minutes and then at the end, run from one light post to the next as quickly as you can and then walk to the next light post and then sprint again. I'd suggest starting off slowly, no more than a few light posts to begin. As you adjust, drop the walk and go back to your jog and alternate with the sprints.

    Fartlek training can be quite fun, although the lack of structure can lead to taking it easy at times.

    Still needs the aerobic base to build on.
  • JustSomeEm
    JustSomeEm Posts: 20,265 MFP Moderator
    All these people, telling OP to run distance to increase time... Totally true! When I started the C25K program, I was running a 9:30 minute kilometer. I didn't finish the program (I have problems with 'authority', and someone telling me when to walk and when to run irritated me), but continued running anyway. As I started adding distance, the kilometer times started coming down, and now, less than 6 months later, I'm routinely running a kilometer in 7 minutes (okay, so really I only hit that last week, after being at a 7:30 km pace for a while). I haven't done ANYTHING to increase my speed - ALL of my attention has been on running further. I now run a 5K twice a week, and run 4 to 5 miles each Saturday (looking to increase by a half mile this weekend - so hopefully 5.5 miles). I got faster just by putting my sneakers on and getting out there. One thing that I like to do (and has helped me by tracking my kilometers) is the Zombies, Run! app. A lot of people use Runtastic as well - and once I'm through with the zombies, I might go that route too. Its nice to see how far you really went, and what your pace was - and very motivating when your pace starts getting faster (in my case, without even trying for it - just by adding distance)

    MAJOR CONGRATS on making it so far with your running, OP! :flowerforyou: You're doing GREAT!
  • fabnine
    fabnine Posts: 379 Member
    I already offered my 2 cents which pretty much echoes everyone else's, but thought this post was worth sharing.

    It's not mine, nor do I know this runner. Maybe you're beyond this wisdom, but it encouraged me when I thought I should be improving more than I was.

    http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

    Enjoy your journey.

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