Running speed

[Anonymous]

Anonymous wrote:I am in a somewhat similar position and I will just note and was feeling discouraged by how hard running still was a couple of months in. Then, I went on runs on vacation where it was cooler and less humid. It was so much easier - I could go faster for longer, my heart rate was lower and I didn't feel like death at the end. So the thought of cooler runs in the fall is keeping me motivated now.

I use the Peloton app. There are various training modules (weeks long series of classes to train for running a 5K or marathon), but mostly I have been picking my own classes and trying to get a good mix of interval and endurance runs for various amounts of time. The interval runs are making the most difference for me, I think, and they are easier to motivate myself to get done. Also, I have learned a lot from some of the instructors about form that has helped increase my speed and efficiency, esp. Matt Wilpers. He's a good running coach. His music selections aren't my favorite but I find myself taking his runs most often because I learn so much. Also, fyi, while the app has classes specifically for running outdoors, you also can use indoor running classes that are meant to be done on a treadmill. They still work on the app outside.

This morning I went out at 7 am for a run (DC area) and it was perfect weather (low 60’s). I ran only by Heart Rate and feel and did a Matt Wilpers 45-min fun run. It wasn’t until after I finished my run that I looked at my pace and distance. Pleased to see that I was about a minute per mile faster and had run further in the same time than ever.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I am in a somewhat similar position and I will just note and was feeling discouraged by how hard running still was a couple of months in. Then, I went on runs on vacation where it was cooler and less humid. It was so much easier - I could go faster for longer, my heart rate was lower and I didn't feel like death at the end. So the thought of cooler runs in the fall is keeping me motivated now.

I use the Peloton app. There are various training modules (weeks long series of classes to train for running a 5K or marathon), but mostly I have been picking my own classes and trying to get a good mix of interval and endurance runs for various amounts of time. The interval runs are making the most difference for me, I think, and they are easier to motivate myself to get done. Also, I have learned a lot from some of the instructors about form that has helped increase my speed and efficiency, esp. Matt Wilpers. He's a good running coach. His music selections aren't my favorite but I find myself taking his runs most often because I learn so much. Also, fyi, while the app has classes specifically for running outdoors, you also can use indoor running classes that are meant to be done on a treadmill. They still work on the app outside.

This morning I went out at 7 am for a run (DC area) and it was perfect weather (low 60’s). I ran only by Heart Rate and feel and did a Matt Wilpers 45-min fun run. It wasn’t until after I finished my run that I looked at my pace and distance. Pleased to see that I was about a minute per mile faster and had run further in the same time than ever.

YES! This morning was glorious. My time goes right down on mornings like this, and they feel easier. I don't run much (4 miles this morning, might run once more this week) but my average pace was down 45 seconds from a week or two ago when we had that hugely humid spate when I could barely drag myself 3 miles at a slower pace. So nice!

[Anonymous]

Keep going OP. I've been running for 25 years and am in my 50s. I used to run 8 minute miles. Now I run 11 to 12 minute miles. I always ran for the love of it and never got caught up into a fast pace for the sake of just having a faster pace. I actually have sciatica now so I can only run 2x per week and definitely slower. Hey, I'm still getting my run in and I'm happy about that.

[Anonymous]

Good for you OP! This is inspiring to read and I love the tips. I used to run. I’ve been wanting to get back into running and appreciate the ideas!

[Anonymous]

Intervals are great, but you should also build up your weekly miles and gradually increase your long run. I would do that and run consistently before focusing on pace. Focusing on pace when your body isn't well acclimated to running is a recipe for injury. As you run more your pace will gradually decrease.

[Anonymous]

I run a ten-minute mile. That's it, that's how fast I run, and almost no amount of training or anything helps. So I just accept it, and run my ten-minute miles. The good news is that I can run basically forever at that speed, and I'm not out of breath, so it's definitely aerobic.

[Anonymous]

Are you running through the whole mile?

[Anonymous]

Anonymous wrote:Intervals are great, but you should also build up your weekly miles and gradually increase your long run. I would do that and run consistently before focusing on pace. Focusing on pace when your body isn't well acclimated to running is a recipe for injury. As you run more your pace will gradually decrease.

Truth. I learned the hard way. Don’t be me.

[Anonymous]

Follow What Runs You on TikTok and instagram. She is amazing and made me a runner! I’ve been running for about two months now and have seen my speed pick up.

[Anonymous]

OP, I would recommend that you stop focusing on speed and distance. Just focus on time. Try to run for 20 minutes. If you can't run for that long, then you are going too fast. Slow down. Go just barely faster than a walk. Once you can go for 20 minutes, try to go for 30. Running faster gives minimal cardiovascular benefit. Focus on your time. You are also expecting too much improvement too soon. Do this type of very slow timed running for 6 months. THEN, you can focus on upping speed/distance. You won't be running at all if you injure yourself trying to go too fast too soon.

[Anonymous]

Anonymous wrote:OP, I would recommend that you stop focusing on speed and distance. Just focus on time. Try to run for 20 minutes. If you can't run for that long, then you are going too fast. Slow down. Go just barely faster than a walk. Once you can go for 20 minutes, try to go for 30. Running faster gives minimal cardiovascular benefit. Focus on your time. You are also expecting too much improvement too soon. Do this type of very slow timed running for 6 months. THEN, you can focus on upping speed/distance. You won't be running at all if you injure yourself trying to go too fast too soon.

This is the best advice on this thread so far. Your body needs to get used to running before you try to do speedwork, otherwise you're really likely to get injured.

As a former track and XC coach, the one exception to the "no speedwork" rule for new runners that I would make is to say that you can safely do a few strides at the end of your run. Strides are short periods of faster running where you focus 100% on running relaxed but faster. What you are going for is the feeling of running like a little kid running for fun -- not grinding out speed but rather running faster than normal in a way that feels good and loose. To do a stride, start at a slow jog for about 10 seconds, then over about 20 seconds accelerate until you feel like you are going really fast, then decelerate for 10 seconds. Note that the feel of strides should absolutely be the opposite of track intervals (which when done right are borderline soul crushing) or HIIT or hill intervals. The feel is that you're running for the joy of running and as a form of play. They are best done on grass.

I know that this sounds kinda woo-woo and silly, but there is science behind it. Strides are all about having your body learn running form for running faster, and a key part of that is learning to run relaxed and loose. When newer runners try to sprint (of experienced runners try to sprint faster), they tend to tighten their shoulders, ball their fists, grimace and basically run really tight. This is the opposite of how you want to learn form for going faster. It's really important to focus on smoothly accelerating when you do strides and not on trying to maintain your top speed for more than 5-10 seconds. This is not about conditioning, it's 100% about learning form. When you learn to run relaxed and fast, you run with much less effort at slower speeds and you become much more capable of running at faster speeds for longer.

I really can't stress enough, though, that you really want the vast majority of your runs (80%) to be easy, conversational pace runs. When I was trying to get my 10K under 40 minutes, the best advice I got was to run most of my runs slower -- like 2:30 per mile slower than my 10K race pace.

[Anonymous]

Anonymous wrote:OP, I would recommend that you stop focusing on speed and distance. Just focus on time. Try to run for 20 minutes. If you can't run for that long, then you are going too fast. Slow down. Go just barely faster than a walk. Once you can go for 20 minutes, try to go for 30. Running faster gives minimal cardiovascular benefit. Focus on your time. You are also expecting too much improvement too soon. Do this type of very slow timed running for 6 months. THEN, you can focus on upping speed/distance. You won't be running at all if you injure yourself trying to go too fast too soon.

Agree. I’ve been running for... oof, 15 years now? And I can do a 9:30 min mile but feels punishing. I feel much more accomplished and happy with a 30 minute run at a more moderate pace.

Trust me, nothing helps you burn out faster than trying to go too fast and injuring yourself (or hating it! Or both!)

[Anonymous]

I'm also in my 50s. I'm not as fast as I used to be and I'm ok with that. I would rather be able to continue running when I'm even older so my goal is to prevent running injuries. Don't forget to cross train!