Running question
BrookeRunningMom
Posts: 156 Member
Hi there fellow runners. Ive been running for almost a year. I do a 5k a day, I am participating in my first 5k in September and I would love to eventually to half a marathon but I was wondering when runners run for a long time do you ever stop for a breather ? I can go 45 minutes straight but cant seem to go longer without rest period.
Is it cheating if you take a breather ?
I dont know how some ppl can run 2 hours lol
Is it cheating if you take a breather ?
I dont know how some ppl can run 2 hours lol
0
Replies
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Run slower.
Walking breaks are fine. I did 10 miles this morning with a few walking breaks on the hills and so i could eat my gel.
Also instead of just doing 5k each run, slowly increase one day to 10k8 -
Taking walk breaks is not 'cheating'. And as @tavistocktoad says, you may want to run a bit slower. On any run that's an 'increase' over the distance you're used to, SLOW DOWN. That'll make it easier to increase distance. Once you get used to the new distance you'll find yourself naturally running it a bit faster.
Also - some runs are harder than others (some mentally, some physically). If I need a walk break, I take one. That doesn't mean I'm not a successful runner. It just means I needed a break for a second. :flowerforyou:8 -
Your longer runs aren't supposed to be at the same pace as a 5k run. Good resource is McMillan running.com it will help you determine places for various training runs based on a race effort time.2
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Wonderful thank you everyone0
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Hi there fellow runners. Ive been running for almost a year. I do a 5k a day, I am participating in my first 5k in September and I would love to eventually to half a marathon but I was wondering when runners run for a long time do you ever stop for a breather ? I can go 45 minutes straight but cant seem to go longer without rest period.
Is it cheating if you take a breather ?
I dont know how some ppl can run 2 hours lol
Congratulations on your upcoming 5k - For training I use walk/run. At the beginning of a training cycle I walk for 8 minutes then run for say 5. The following week I walk for 7 minutes then run for 6. walk 6 then run 7 etc... I do this week after week until my race at which time I am running the entire distance comfortably. I am able to enjoy my runs a lot more and cut down on burn out. Enjoy !!!1 -
Are you running every single day, or do you just do 5k each time you're running?
Backing off some - doing 3-4 runs per week - will help also.
~Lyssa2 -
At this point, taking breaks isn't going to hurt and will allow you to keep going farther. When it's really hot, I'll sometimes take a sit-down break in the shade to cool off and get my HR back under control. (I don't handle heat well.) Otherwise I'll walk while I drink water every couple of miles. While training, what matters most is just getting the miles done. Walking or running - what matters most is time on your feet.5
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Hi there fellow runners. Ive been running for almost a year. I do a 5k a day, I am participating in my first 5k in September and I would love to eventually to half a marathon but I was wondering when runners run for a long time do you ever stop for a breather ? I can go 45 minutes straight but cant seem to go longer without rest period.
Is it cheating if you take a breather ?
I dont know how some ppl can run 2 hours lol
Why would it be cheating? Are you cutting the route short? Are you kicking puppies or wildlife?0 -
I did a 6.5 mile race today and walked part of it. I almost got first place overall, but ended up 2nd by less than 1 min. The person who won ran the entire way (I was just about always close enough to see him even on hills and turns / curves). I'm pretty sure the person behind me ran the entire way too, but I couldn't always see him. I got first place in my age group anyway, and got 1st place in my AG for a 5K in May despite taking a few walking breaks. There is no shame in walking part of it - runners can always walk part of a race; but walkers can't run for a walking race.
Jeff Galloway is a running trainer (use Google) who advocates a structured run-walk approach.8 -
Run-walk is how I'm training to build my endurance.3
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Have you tried a 10k or half marathon training plan? That would probably get you to your goal better than just running 5k every run. You need to mix it up with shorter and longer runs at different paces. Of course, it is not cheating to walk a little in the middle of your run if you need it. Just like you can walk part of a race without being disqualified.5
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I did my first (and only) half last year and ran the whole thing -- there were old people, kids and dogs walking faster than I was running. Just keep at it7
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macgurlnet wrote: »Are you running every single day, or do you just do 5k each time you're running?
Backing off some - doing 3-4 runs per week - will help also.
~Lyssa
Hi there I do a 5k a day0 -
Thats wonderful everyone ! Thank you !!0
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When I feel the need to take a breather coming on I slow down, focus on breathing in through my nose, exhaling by mouth and push through it for another minute or two. It's an easy way to discover whether I should take a break or if I'm just experiencing a mental block. When it's a break I need, I take it no problem without reservation. Not only does it enhance the remaining part of my run but also the next and the next as well and makes increasing distances easier whenever you're so inclined to do. The body remembers when you listen it and treat it right, lol2
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When I feel the need to take a breather coming on I slow down, focus on breathing in through my nose, exhaling by mouth and push through it for another minute or two. It's an easy way to discover whether I should take a break or if I'm just experiencing a mental block. When it's a break I need, I take it no problem without reservation. Not only does it enhance the remaining part of my run but also the next and the next as well and makes increasing distances easier whenever you're so inclined to do. The body remembers when you listen it and treat it right, lol
Thats wonderful advice thank you0 -
macgurlnet wrote: »Are you running every single day, or do you just do 5k each time you're running?
Backing off some - doing 3-4 runs per week - will help also.
~Lyssa
Hi there I do a 5k a day
That might be too many runs per week if you want to be increasing your distance. Cut out a few of those runs, and slowly add distance to 1 run each week.
Have a look at this 10k training program - you'll see that he only includes 3 runs.http://www.halhigdon.com/training/51122/10K-Novice-Training-Program
If you're running 5 times a week already, you might be able to follow this one: http://halhigdon.com/training/51123/10-K-Training-Guide-Intermedite-Program, which is 4 runs, 1 speed work day, 1 rest day and 1 cross training day.
~Lyssa3 -
macgurlnet wrote: »Are you running every single day, or do you just do 5k each time you're running?
Backing off some - doing 3-4 runs per week - will help also.
~Lyssa
Hi there I do a 5k a day
How long have you been doing that for?
Adding in rest days so you can do a longer run would be beneficial unless you've been running for years.0 -
TavistockToad wrote: »macgurlnet wrote: »Are you running every single day, or do you just do 5k each time you're running?
Backing off some - doing 3-4 runs per week - will help also.
~Lyssa
Hi there I do a 5k a day
How long have you been doing that for?
Adding in rest days so you can do a longer run would be beneficial unless you've been running for years.
For about 9 months0 -
As others have said... slow down a bit to better pace yourself. An occasional break to walk is fine, but if it's happening on every run every time at every time increment, then there's something about your training/conditioning that needs work.
Also, when you say you're running a 5k every day, do you mean every single day, 7 days a week? That's pretty serious - no injuries or recovery issues?0 -
There is some interesting research showing that over time if you're running the same distance at nearly the same pace every session that over time your average pace will go down not up.
Mixing it up with shorter pace runs and longer stamina runs is ultimately the only way to get faster.5 -
You could try to incorporate some sprint sessions in. 30/60's or 60/120's might help you with speed work, and taking longer rests and lowering your running pace could help you to run for a longer period of time. Long distance running is purely mental and energy appropriation. You have to teach yourself and your nervous system/muscles how to continue pumping for longer periods of time.2
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Vary your running workouts. They don't all have to be the same distance or speed. I run 6x a week. One day a week is my "long" run (spoiler: not super long) with no breaks. Twice a week I do a 1.5 mile easyjog followed by 8 three-minute faster run intervals, each spaced with a 1 minute break. Three times a week I cover 3 miles with super-easy interval runs spaced out with 1 minute breaks. Those are just to burn calories because I like food so much lol.
If I were training for a long distance, I'd do it different. Probably fewer runs a week, focus more on endurance in more of my runs, going for at least 30 minutes a pop before breaking into intervals, and my long run would be longer.2 -
You could try the c120k app and start halfway through, after the 5k goal is achieved.1
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I take shorter strides and as others said, run reeeaaallllyyyy slow. You should be able to maintain a conversation while running, that's how slow. Take your time! You can always pick up the pace later.1
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Walking breaks are fine. Especially if it means you are retaining proper form rather than devolving into a sloppy slog (in which case you risk injury and will quite probably average out to a slower pace than if you took the breaks).1
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I would second doing an actual training program to increase stamina, which will likely have you running fewer days per week.
I'm currently training for a half marathon and my week usually has runs of varying lengths and paces. For instance, my last week was 4.16 miles at 10:44; 8.46 at 10:56; 3.25 at 9:46; 4.49 at 10:23 so I have a few "shorter" runs and one "long" run each week.
I notice my long runs require me to push into that space where I really start to struggle with tiredness or being a bit out of breath and I'll need at least a day of recovery before running again. I've found that struggle at the end (as long as it's not too severe) is how progress is made.
And, walking breaks are fine.1 -
Hi there fellow runners. Ive been running for almost a year. I do a 5k a day, I am participating in my first 5k in September and I would love to eventually to half a marathon but I was wondering when runners run for a long time do you ever stop for a breather ? I can go 45 minutes straight but cant seem to go longer without rest period.
Is it cheating if you take a breather ?
I dont know how some ppl can run 2 hours lol
When I was training for half marathons, my sister, who has been running for 30 years, gave me this great tip that might help you : Run your normal pace for 10 min then walk for about a minute ("10 and 1") then run another 10, and so on. This was a great way to improve my endurance and go further. Now if I want to run for more than and hour, I just immediately plan on running 10/walking 1 for the whole time.
Moreover, this is a really helpful strategy for a "race" (10k or more) because even when you don't care about your time, it's so exciting when you start the run with a huge bunch of other people. You feel like you are superwoman and instinctively run faster than your normal pace, and you risk burning out. Doing 10-1 keep your pace in line for the whole distance.3 -
As others have said... slow down a bit to better pace yourself. An occasional break to walk is fine, but if it's happening on every run every time at every time increment, then there's something about your training/conditioning that needs work.
Also, when you say you're running a 5k every day, do you mean every single day, 7 days a week? That's pretty serious - no injuries or recovery issues?
yes I was doing that 7 days a week no injuries but some shin splints but I recently fell off the wagon sadly and will be were I was but smarter this time, I think I burnt myself out a bit and I am also newly pregnant so will need to take it slowly again Ive done alittle less then three 5ks this weeks , then less and less the previous weeks
so hoping to get back on the healthy trail get better with my eating,0 -
BrookeRunningMom wrote: »Hi there fellow runners. Ive been running for almost a year. I do a 5k a day, I am participating in my first 5k in September and I would love to eventually to half a marathon but I was wondering when runners run for a long time do you ever stop for a breather ? I can go 45 minutes straight but cant seem to go longer without rest period.
Is it cheating if you take a breather ?
I dont know how some ppl can run 2 hours lol
no not really a cheat but what you need to consider is that you continue at lest a brisk walk for your cardio system. But if you start to feel a bite that is going to force you to stop slow down with no way around it work on your breathing because a burn out normally happens when that heart rate goes up way too high because of anything. every time i want to put time or miles in i either focus on adding so and so min each week or so and so miles each week but normally only one or the other. when it comes to running your breathing is going to stop you far faster than your legs. hope this helps a little.2
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