Beginner Runner Tips

Don't push yourself and gradually increase your speed would be my advice. Otherwise I don't think it's unrealistic to shoot for 1.5miles in 15 minutes by August.

Getting back into running one of the things that helped me in terms of technique was 'Chi Running' -- http://www.active.com/women/Articles/5-Elements-of-Chi-Running.htm

I'm sure you'll receive more helpful comments then mine, I'm just starting out (again). I wish I could run 1.5 miles in 19mins!

One of the best things you can do is longer, slow runs. Don't just run 1.5 miles. Run 3 miles at a slow easy pace. It really will enable you to increase your pace on the shorter runs. You may not want to go out and try to run 3 miles right away, but slowly add. Make at least one or two of your runs longer at an easy pace. Also, it does help to breathe slowly and deeply. Every 3 steps, breathe in, and then 3 steps, breathe out. Don't get hung up on the breathing though. That is just a general guideline.

Check out goodformrunning.com to make sure your form is right.

I started running in December using the Couch to 5K program, and am now running 3 times a week. 3-5 miles on 2 of the runs, and working up to 6.5 miles so far on the weekends. Sometimes I really push my pace, but on the longer runs I just try for a slow, sustainable pace. I have gone from averaging over 12 min per mile to 10 minutes per mile on my last 4 mile run.

You can totally do this. Just relax!!

I just started running in JAN. I did the interval thing run fast 30 sec slow for 41/2 min during a whole hour workout.A marathon runner at the gym I workout at gave me this tip. I gradually built up to longer runs on the intervals. I became amazed at how this routine actually increased my speed. Now when I want to increase my speed I do this same method. I am by no means an expert, but I can say it worked for me. Yesterday I ran 7.5 miles. Most of it was at 6MPH enough to pass the test!

Another Air Force member here, only difference is I'm active duty. Your min time for 1.5 miles is 16:58, if you are under 30. This is obtainable by August if you are willing to put in the work. The few things that will help you are; increasing your running distance (longer runs), interval training (sprint the straights and walk the turns on the track), and strengthen your core. I am a UFPM for my sq. and all these methods have seen many Airmen knock out that PT test! Also, your servicing MPF will have a HAWK where they generally have a nutritionist and exercise physiologist! You can use them for FREE If you have any questions or need help, by all means ask away!

Best Wishes,
Lt. Emely-Poynter

I am going to do Couch to 5K this summer. Maybe you should check that out?

I have NEVER been a runner, even when I was a pretty good athlete in high school, I could never run. I am 39, several months ago decided to buckle down and lose weight the "right" way. I started running. The one tip I was given that has helped me a TON is focus on your breathing and everything else will fall into place. I did exactly that and I run 1.5 - 2 miles 5 times a week. I breath in 2 counts and exhale 2 counts and those counts are right with my foot steps. Now that I've gotten to be a better runner, I changed my counts to 3. I don't have time to convince myself that "I have to stop" or "I can't do this" or I'll never make another lap" because I'm focusing on my breathing. The speed will get better with time. Good luck to you : ))

First of all, I want to say that I think you are doing an awesome job with your commitment to your goal! Please do not feel embarassed- you are out there WORKING towards your goal... that is nothing to be embarassed of!
I wish I had some sage advice for you, but I am also a beginner runner. Hopefully, you can just take some comfort in knowing that I was the person who thought she COULDN'T run, and I have been gradually increasing my distance, and surprising myself that if I keep up with it, I am able to run for longer, faster. I think the advice that you got sounds great... you just need to have confidence in yourself that you will get there. If you are battling in your head the whole time, I can see where you could get discouraged and want to stop. Just try telling yourself when you start out for a run that you are doing better than you would be if you were sitting on the couch, and really push yourself to do a little bit more than the last time you ran. One thing that I have found to help me while I am running (and wanting to stop the whole time!!!) is repeating some kind of a mantra when the going really gets tough. Sometimes it is something about my form, i.e. "shoulders down, head up.. shoulders down, head up", or it might be a short inspirational quote. It just kind of helps me keep my rhythm, keep my mind on the run and accomplishing my goals.
Keep up the good work- you will get your time down!!!

I've had a similar experience. What I found worked well for me as far as increasing speed was hill training. Especially trying to run intervals on hills. At first I had to walk for a bit after each interval in order to catch my breath and then continue with medium paced run before doing another interval. This really helped to strengthen my hip and glute muscles. After doing this with no walking recovering sections over 8km (with 3km total worth of hills) 3x's per week I noticed a huge difference in my speed on flat terrain. Took about two months to be able to do it without needing to walk after sprint intervals. Hope this helps!

One of the things that helped me get my breathing under control is to concentrate on breathing OUT, not in. Focus on getting all the air in your lungs out with every breath. Your body will automatically take in the next breath, so you don't need to focus on the intake.

And I totally agree with you... running is a mental battle! Get some good music that makes you feel powerful and just keep telling yourself that you need to keep running to the next landmark (or the next minute on the treadmill) and then just keep going past that...

All good advice. Don't lengthen your stride to the point where your feet are landing in front of you rather than under you, it will lead to an injury. Increase your turnover rate to speed up rather than stride length.

Wow, thanks so much for this topic! I actually came online this morning to post something similar. I'm very new to running and fitness and only started gym a month ago. My personal trainer is very keen to get me started on running but I find that I am really, really struggling to get out of my head!

Last week I could run for two minutes (at 6.8km/h, huffing and puffing as I went, but at least I was moving!), this morning I couldn't even manage 30 seconds!

So Annokoye, thanks so much for your post and to everyone who responded. I will definitely try these tips tomorrow!

Another Air Force member here, only difference is I'm active duty. Your min time for 1.5 miles is 16:58, if you are under 30. This is obtainable by August if you are willing to put in the work. The few things that will help you are; increasing your running distance (longer runs), interval training (sprint the straights and walk the turns on the track), and strengthen your core. I am a UFPM for my sq. and all these methods have seen many Airmen knock out that PT test! Also, your servicing MPF will have a HAWK where they generally have a nutritionist and exercise physiologist! You can use them for FREE If you have any questions or need help, by all means ask away!

Best Wishes,
Lt. Emely-Poynter

This! ^^^^

I'm an Army Reservist, and last month was the first time I passed my APFT in 2 years. So that I don't make myself sound like a total dirtbag I have a couple of injuries, but I found that as I lost weight my joints felt better and my time went down. Last year I was running 3 times a week and I still couldn't get a passing time, but this year, 30lbs lighter I kicked that runs @ss (kinda lol).

So basically what I'm trying to say, do the runs the LT suggested, but kick losing weight into high-gear as well.

http://www.runnersworld.com/article/0,7120,s6-242-304--11903-0,00.html (4th to last paragraph)

I'm a Marine who for a long time went through a rash of injuries and my run times really sucked afterwards, so I know what your feeling, and most times that leads to training the wrong way (too fast, too soon) and not seeing the results that you think you should. Having said that...think of it as if you're trying to put on muscle or even lose weight...it never really happens overnight, but if you accept that it will happen and stick with it you will definitely see improvement. Here's some tips from a dude who has done a lot of running in my life (both the right way and the wrong way)

1. Stay with the 5 times a week or at least no less than 4 (if you do 4, do some sort of cardio training at an exertion level that seems similar to an easy run, and do them for at least 45-60 minutes)
2. Take 1 whole day off where you do nothing.
3. Most of your runs should be easy...only do speed work 2 times a week, i.e., and interval workout or tempo run
4. Do one long run a week at an easy pace (just fast enough that you are slightly breathing hard, but could still hold a conversation if you were running with someone) Your goal is 1.5 mile run, so your long runs should be no less than 3 miles, and don't really need to be more than 5 miles
5. When you do your interval runs they should be close to your goal race pace, and instead of walking, jog for your recoveries.
6. For a 1.5 mile run your intervals do not need to be any longer than 400 meters.
7. Work on making your form more efficient (search google or youtube for "running form" or something like that. Also, if you are a heel striker, this is not good. One suggestion is getting some minimalist shoes (I use vibram 5 fingers or I run barefoot for most of my runs, but for my longer ones...8 miles or more is use something with slightly more cushion), these will teach you to run with more of a mid-foot strike, which is more efficient and less taxing on your joints, and your body in general.

Here is something that you should be shooting for and a sample week of training to clarify:

Goal 1.5 mile 16 minutes (10:40 min/mile pace)

Monday- Rest

Tuesday- 2 mile Easy run (13:30 min/mile pace) focus on just completing without stopping, and not going too fast (just building endurance)

Wednesday- Interval run 4X400 meter run (between 9:45 and 10:40 min/mile pace) jog either 200 meters or 400 (maybe start with 400 meters) at around 13:30-14:00 min/mile pace

Thursday- 1.5 mile Easy "Recovery Run" (13:30 min/mile pace)

Friday- 1.5-2 mile Tempo run (Between 10:50 and 11:30 min/mile pace) should be a good workout close to your goal pace, but not so hard that you cannot finish or feel totally spent at the end of it.

Saturday- 1 mile recovery Easy pace (13:30 min/mile pace)

Sunday- Long Easy Run ( 13:30 - 14:30 min/mile pace) for maybe 3-5 miles. Just focus on finishing the whole run without walking...if you have to walk because you are out of breath you are going too fast. This will get your muscles used to a longer distance than you need to run for your PT test, and will really bring your time down when coupled with the intervals and tempo runs.

Hope this helps and if you have any questions feel free to hit me up. Good luck to you...make sure you post the results of your test!

Even if you improve, but still failed I would still consider it a success...4-6 weeks is not a long time to shave 3 minutes off of a 1.5 mile run. If we're talking about a 10K or Half marathon that is something different. It is definitely doable, but might be hard so even if you fail but come close stick with it and definitely the one after that you will smoke!

I dont think you need to be confused right now by talk about intervals tempos, breathing, pace and how to hold your arms to be able to run 1.5miles in 15mins - 10min miles are a steady jog - you dont need to develop speed.

Run for longer - the one tip that's coming through here is to run for a longer time. forget about speed and distance, just stay out there for longer. Get up to 3 miles at least of gentle running.

Run less often - also think 5 times a week is too much. 3 or 4 is plenty to improve over 1.5 miles and gives you better recovery. Of course if you are running long and slow you will need less recovery.

Lose surplus weight - ( if you have any) supposedly gets 3 secs for every lb over that distance

Expect to feel awful during your test - Your 1.5 miles test should feel distinctly uncomfortable the whole time and you'll probably want to throw up after it. If it's anything else you are not pushing yourself enough.