Horrible at running!

[Anonymous]

I can currently do an 18 min mile. Terrible I know! What can I do to improve?

[Anonymous]

Keep running and building endurance.

[Anonymous]

Anonymous wrote:I can currently do an 18 min mile. Terrible I know! What can I do to improve?

No offense, but that's walking pace for most of the population. I would just walk more first to get your body used to the strain. Slowly introduce little 30-60s running portions and slowly extend those as you get acclimated. The absolute worst thing you could do is to "push hard" for some kind of faster pace and injure yourself. Whatever you choose, take it slow and know it takes time for fitness to build.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I can currently do an 18 min mile. Terrible I know! What can I do to improve?

No offense, but that's walking pace for most of the population. I would just walk more first to get your body used to the strain. Slowly introduce little 30-60s running portions and slowly extend those as you get acclimated. The absolute worst thing you could do is to "push hard" for some kind of faster pace and injure yourself. Whatever you choose, take it slow and know it takes time for fitness to build.

I walk 15-16 minute miles, depending on how I'm feeling. 16/mi is my slow pace.

[Anonymous]

I would work on pace by doing intervals. Do 20 seconds of faster running, then walk or slow down for several minute, then do it again.
Get to 1 min of running, then 4 walking then get to 2 min run, 3 min walk, etc.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I can currently do an 18 min mile. Terrible I know! What can I do to improve?

No offense, but that's walking pace for most of the population. I would just walk more first to get your body used to the strain. Slowly introduce little 30-60s running portions and slowly extend those as you get acclimated. The absolute worst thing you could do is to "push hard" for some kind of faster pace and injure yourself. Whatever you choose, take it slow and know it takes time for fitness to build.

I walk 15-16 minute miles, depending on how I'm feeling. 16/mi is my slow pace.

Ok? How does that help the OP?

[Anonymous]

I have been running for three months now (from true basic potato). At first I could not run a whole 5k and now I am down to a 10:30 min mile and running the whole way. It's still not very fast, but I try to challenge myself to run a bit faster incrementally. I don't try to beat my time every time: I see how I feel, will go more slowly if I have to, but now my goal is I do not walk at all. At first my goal was to go a mile, then two, I'd walk for a little bit if I had to in between. Really the secret is to just get out there and do it regularly, as in several times a week I use Strava, some people like Nike. It helps to see your run so you can keep track and feel proud of your consistency in just getting out there.

[Anonymous]

What is your goal?

Lookup couch to 5k programs for a plan to follow.

[Anonymous]

A lot of people have good suggestions here. Keep it up! It's great that you're working on this!

[Anonymous]

I would start by asking yourself why you want to run… there are lots of other things you can do for cardiovascular health and fitness without the stress (mental and physical) of running.

But if you’re dedicated to making running happen, try a training/coaching app that can meet you where you are - and build a plan for you to achieve your goals (faster? More distance? Just better fitness?). I personally love Runna, but there are many out there.

[Anonymous]

Anonymous wrote:I would work on pace by doing intervals. Do 20 seconds of faster running, then walk or slow down for several minute, then do it again.
Get to 1 min of running, then 4 walking then get to 2 min run, 3 min walk, etc.

This. You can ladder up and down (30 seconds as fast as you can, 30 seconds walking, 60 seconds as fast as you can, 60 seconds walking, 90 seconds as fast as you can, 90 seconds walking, 60 seconds as fast as you can, 60 seconds walking, and so on). The fast part will get easier, and as you build your stamina you can lengthen your times running as fast as you can.

[Anonymous]

If you want, for a small fee, I'll chase you with a machete. LMK.

[Anonymous]

Start with couch to 5k. There are a bunch of great options. Get new gear. Don’t stop. Be consistent.

[Anonymous]

Lower body and core strength training has helped me a lot. I can run faster now at 42 than I did at 34 when I had more time to train.

[Anonymous]

Anonymous wrote:Lower body and core strength training has helped me a lot. I can run faster now at 42 than I did at 34 when I had more time to train.

NP, can you expand on this? I am in between races and thought I worked my butt off for my last race but didn't PR. Now that it's off season I am switching to cross training and lifting weights, hoping to see improvement before my spring training.