Running speed

[Anonymous]

I’ve taken up running but I am just so slow! I haven’t been able to crack a 12-min mile and even after a couple months of running 2-3 x per week, I can still barely run a mile (some days I cannot and have to take a rest to finish out the mile). I did the couch to 5k program and that helped with distance but it’s still incredibly painful and I’m still so slow.

Any tips on improving speed/stamina? I’d like to go further and I think the key might be an increased pace. I should mention that age is a factor—I’m in my 50s. When I was younger I wasn’t exactly speedy, but I would see significant progress if I ran consistently for even a week or two. Now, not so much—feels like one step forward, two steps back. Thanks for any advice!

[Anonymous]

You just have to keep going. Doing interval training, such as that recommended in most C to 5K programs, is very helpful if you're looking to increase speed. But the most important thing is to actually be running several times a week, EVERY week. Even in your 50s, you can get faster if you keep with it!

[Anonymous]

Good job on getting out there! That’s already a big deal. None to run has a run to 5k program for graduates of its version of the couch to 5k- it is designed to help you get faster. Maybe something like that? What you are already accomplishing is a big success so don’t discount it.

[Anonymous]

What about an interval run? I joined the peloton app solely for the outside running sessions. I do the interval runs where you maintain your base pace, then push up for short bursts. This could help you push your pace in a controlled way.

[Anonymous]

First, great job on what you're doing!

Would you consider being okay with some walking? I've always felt that walk/run intervals weren't good enough or "real" running, but recently said the heck with it. I downloaded an interval timer and have been using it for walk/runs for a couple of months now. I am slowly increasing the run interval and usually do 3.5-4 miles and end up with about 11:15 pace. It's not fast, but would never be able to go that far without the short walk breaks.

[Anonymous]

+1 on intervals. Run, jog, walk.

I’ve been running for YEARS, and I’m going to tell you that still the best way to increase speed is speed work. Marathon runners don’t just do marathon lengths. They do short distances with speed to increase their leg turnover.

So.. walk 1k. Then, run light posts. Run as fast as you can for the span of one light post (or electrical pole, or whatever). Then, recover by jogging lightly, even if it’s your slowest speed, or walking briskly, for the next 2-3-4 posts. Run all out again for the next one. Recover again for 2-3-4 (depending on your ability). The running will feel hard, and you may not feel completely revered by the end of your 2-3-4 stretch, but it will get easier, and your recoveries will become shorter, and you’ll get faster. Add in another light post.

I also have ALWAYS run the last part of my run all out. It’s something I learned from a competitive runner - always finish strong, as the end is coming.

[Anonymous]

2 months is not very long. Give it more time and don't focus on speed. Focus on the health benefits.

Heat/humidity could be affecting your speed btw.

[Anonymous]

Assuming you are running outside, you are not going to run your fastest times when it’s hot out. The trick is you dress for 20 degrees above the actual temperature. So you should be wearing light shorts and a moisture wicking top or halter sports bra. No heavy cotton t-shirts unless it is below 70 degrees. If you are out there in leggings or sweatpants you will overheat.

Wear the right kind of shoe for your foot and replace every 4-5 months.

Minimize your other burdens. If you feel like you must wear a mask, try and pull it down as soon as you are out of the vicinity of people and try to stay away from people. You will not run fast while restricting your oxygen flow.

[Anonymous]

add hill repeats... find a fairly long that takes you about a 30 seconds to a minute to run. Run up as fast as you possibly can, walk down. Ten times . twice a week

[Anonymous]

Anonymous wrote:What about an interval run? I joined the peloton app solely for the outside running sessions. I do the interval runs where you maintain your base pace, then push up for short bursts. This could help you push your pace in a controlled way.

I second this. They have walk run intervals and you can adapt the speeds to whatever your level is at the moment. The instructors are very encouraging, it’s nice to have someone in your ear telling you when to speed up or slow down, and they have music of every genre.

[Anonymous]

OP here—thank you so much for all the encouragement and great advice!

For the person who recommended an interval running app, can you tell me which one you use?

Thanks again!

[Anonymous]

Even though I absolutely HATE it, treadmill helped me work on my speed by doing intervals. But I guess you could easily do it outside too, its just that the treadmill allows you to set the pace you want to go.

I primarily listen to DM/progressive house style music when I run so what I do is wait for the 'break' or chorus in the song (where it speeds up) and use that as my interval. Typically those songs follow a similar format and the breaks are usually 30-45 seconds anyway so I don't need to time it.

You just need to figure out what works for you.But congrats on your progress anyway, thats great. Don't give up. It gets easier!!

[Anonymous]

I’m not sure if I’m the PP you we’re referring to, but this is the interval timer I use: https://apps.apple.com/us/app/interval-timer-hiit-workouts/id406473568.

Also, I realize that I didn’t help with your question about increasing speed and I’m sorry for that! I appreciate everyone’s suggestions, as well!

[Anonymous]

Great job getting out there! 2 months isn't long, and 2-3 times per week isn't often. I am a life-long runner who hasn't improved time after running more consistently for months after returning postpartum. I too, am running 2-3 times per week. If you want to see faster gains, you probably need to run more like 4-5 times per week, but I would listen to your joints. 1 mile, or a few sprint repetitions the other days should improve your speed.

[Anonymous]

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.