Running - finding my pace!!

Gracebel
Gracebel Posts: 25 Member
edited December 18 in Fitness and Exercise
Hi,
I've just started running & I really am liking it but I'm finding it hard to find my pace.
I started the C25K but found I wanted to push myself a little more (a bit too
much walking)
I joined a group of local mums who had signed up for the RFL 5K & there's a
real mix of abilities. On our first run 3 of us ran 5K without stopping & I was
amazed (& thrilled!!) At first I thought we were a little slow but obviously it was
OK as we all managed the distance. The 2nd run though I only managed 3K before
I had to walk for 2 mins. I put this down to a heavy weekend & wearing heels (any
excuse!!) However my time was identical to the first run so the pace was obviously quicker when
I was running. Since then I've managed to run 5K again (slower) but today I ran with my hubby
(who is 6'5" & I'm 5'3) & had to walk 3 times (1 min each) Again my times were the same.
I'm not sure which is best - slower pace but do the distance or push myself & walk a little??
It's 2 weeks since I started running. Anyone else having the same problem or has
anyone got any advice??
Thanks Lisa xx

Replies

  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    As you've discovered every run is a little different. Personally I'm a proponent of going a bit slower but running the whole distance (if you can comfortably) , long slow runs are what will ultimately build your endurance and by running (even at the slower pace) you're keeping your heart rate up for the whole time.

    Having said that, listen to your body, it takes time to adapt to running, if it tells you to walk then walk.

    BTW - kudos on running the whole 5K right off the bat. Next thing you'll be signing up for a race & then, you're hooked!
  • ladyraven68
    ladyraven68 Posts: 2,003 Member
    If you can run more than once a week, do the slower steady run for one run, then for another do some faster intervals.

    Run at your normal pace for your steady 5k, when you do your intervals, try running fast for a minute, slow right down for for 2, a bit like doing the C25k week one again, but running much faster for the run sections.

    As your body gets used to the speed of the faster runs, you'll find your long steady run pace naturally gets quicker.

    I downloaded mapmyrun to my phone, and use that to check my pace when I run outside.
  • wwk10
    wwk10 Posts: 244 Member
    I just started. I alternate walk/run 2 miles. So I may not be qualified to give advice.
    2 things
    First, I got a phone app to track my pace. I downloaded several and like sports tracker best. I like seeing my pace while I run. Also you can view your history and determine if you are running over or under what you think "your" pace is.

    second, if you started running a full 5k, you don't need walk breaks, but you was surprised to see my total avg speed is higher sometimes when I take walk breaks. I have gone from run 3 walk 3 to run 4 walk 2.
  • judgementbh
    judgementbh Posts: 7 Member
    I agree with Brian. The long slow runs are what is going to build your endurance. When you first start runnning you should not really worry about how fast you are going. In fact, running faster in the beginning can actually cause injury, lingering fatigue and eventually you giving up on running all together. So, until your body grows stronger and more used to running follow these tips:
    1. When in doubt, slow down
    2. If you can't carry on a conversation while running you are going too fast

    Once your body has gotten used to running and you've gotten a few months of consistant, slow, no-walking, distance runs under your belt then you can start incorporating a few speed workouts into your routine.

    Lastly, I know so many people who set their goal to accomplish one 5k race. Once they finish the race they never run again. Your goal should be a little more longterm than this. Set your goal as running the rest of your life and let the races be checkpoints along the longer path.
  • Gracebel
    Gracebel Posts: 25 Member
    Thank you guys :0) Really helpful. I think I have got the running bug & hope to carry on for many years!! I've booked in for RFL in July & am looking beyond that too.
    Thx again
    Lisa xx
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