Why do I run like a turtle?

Try hopping on a treadmill and doing intervals at a slightly higher speed. Start out for a minute at slightly higher, then move up to two minutes the next day, and so on. It will come in time, but if you are enjoying just running, I wouldn't stress about the times.

Do intervals/fartleks/etc.

Run really fast for 1 measure, then 1 walk one measure. (1/10th mile, block, whatevever)
Run really fast for 30 seconds, rest, repeat.

May sound crazy..but perhaps your shoes are the culprit.. Too heavy, improper fit, or just the wrong shoe for your stride and landing..have you been fitted for running shoes?

Have you checked the equipment that is measuring your pace?
Perhaps it is that which is stuck in another space/time continuem >just a thought<

Might be worth checking with someone else's pedometer to see if the result is consistant

Run faster. Sounds stupid right? When i first joined the army I was a horrible runner. I was capable of running fast sprints but did badly at long runs. WHen I joined my mile times were similar to yours. In basic you really have no choice in the matter, but after I got to my unit my run slipped to the mid 14s for the 2 mile which was completely unacceptable to my PS. I just came to the conclusion that one of the reasons is that I was doing that slow "airborne" shuffle, which is a light jog, but it ended up doing more damage than anything. I learned to lengthen my stride and run with a purpose instead of just running to get it over with. That slow jog where you are barely moving takes just as much energy bouncing you up and down as it does to propel you foward at a faster pace.

Also, as previously mentioned..shoes, shoes, shoes. Actually, soles soles soles. I bought some nice sole pads for my running shoes and a lot of my back problems and shin splints disappeared.

You've found a natural stride and pace. Your legs like that pace and are trying to convince the rest of you that 12.8 minutes a mile is good.

Do you just do distance running or do you incorporate sprints or sprint and distance interval training? You have to get your legs used to turning over at a faster pace, but you don't want to mess up the running stride you've developed. Sprinting is a different stride, but will help get your legs used to moving faster. Sprint intervals being where you jog / run for 1/4 - 1/2 mile then sprint 100-200 yards then back into the run stride without stopping. Repeat as necessary until you've run 1-2 miles like that. You'll do distance training with high intensity intervals and keep you legs falling into the same old pace. Then you have to work on longer distances at a faster run pace, pushing your pace up for 1/2 mile at a time and then a mile at time.

Doesn't have to be every workout, just enough to keep your legs and subconscious mind guessing a little.

If you've only done steady-state training, then your muscles are doing what they are trained for. You need to developthe quick twitch muscle fibers in your legs. Try mixing in some sprint training and HIIT (high intensity interval training). I had the same issue last year. I read somewhere that a healthy male my age should be able to run a 9 minute mile...challenge accepted. Granted, I had quit smoking 6 months before that, so my expectations were low. Another 6 months down the road, 12 minutes was the best I could do. I felt like I was really giving it my all, too, so it was very frustrating. So I did a little research just before Christmas and found HIIT. You sprint all out (90% effort) for 30 seconds, then jog (60-70% effort) for 2 minutes; do this for a total of 20-30 minutes. Do this for 2 weeks, every other day, then adjust the time intervals proportionally. 60 seconds all out, 90 seconds recovery (jog), for another 2 weeks. Take 2 days off, then go run 1 full mile and see if it has made a difference. I shaved off 45 seconds the first time. Now it's time for shuttle sprints and suicides. Rest 60 seconds between each. Also continue with HIIT, going all out for 60 seconds, then jog for 60; again 20-30 minutes total. It's not gonna happen overnight, but I'm sure some kind of change will be entirely welcome! By the way, I'm running a 9 minute mile every morning now as my warmup before strength training, so it worked for me. Good luck!

You've gotten three suggestions. And ALL of them are good.

1. I have to second the fast interval strategies. Essentially, if you want to get faster, you have to train for speed. So do sprint work. And sprint.

2. I also have to second the patience. It sounds like running is new to you. Just keep at it. Improvements will come.

3. And acceptance. We're not all built to be fast. I'm 4'11". I'll never be fast. Legs too short. I got over it.

You are doing great. Go for the 5K anyway and you will surely find that you are not the slowest runner out there (I find I tend to run a bit faster when I run with others that are faster than I am). Run for the pure pleasure and don't worry overly about your speed.

Oops I forgot my real advice ...

Count your cadence (the number of times your left foot hits the ground) for 30 seconds and multiply by 4 ... this is your cadence.
To try and speed up, focus on increasing your cadence!

Forgot to mention, I looked at this post to see how a turtle runs, physically, not time-wise. :bigsmile:

Lots of great suggestions here! YOU ARE DOING FABULOUS! Keep at it.

For my two cents: Intervals are KEY! I HATE INTERVAL TRAINING! It is boring to count 30 seconds, etc., etc....

Now, I will tell you I NEVER do intervals, but instead, I do two things:
- I add 1 mile to my long run every weekend. It has helped with endurance and thus speed. I am now at 12 miles on my long run day. NOW, don't get me wrong, I cannot run for 12 miles non-stop, so guess what? I TRICK myself into intervals and don't even realize it. My time went from almost 15 minute miles (for the long runs) down to 11 and 12 minute miles for my 3 milers. I think when I do a 3 mile, I am just relieved and I kick *kitten* to get it over with..
- i train like a mad woman, ON HILLS. Hills are simply speed training in disguise too. Same reasons as above!

I like iSmoothRun on the iPhone, you can set your pace and it will tell you speed up or slow down.