You're doing great!

The advice from 18:32 is really good. Just take it little by little.

Box out one of your runs each week to just start playing around with some speed. The easiest way to start speed is with "fartlek." Warm up at an easy pace. Then start picking milestones ahead of you to run to at a faster pace. These should be short -- anywhere from 100 meters to maybe a 1/4 mile. Run slowly in between your speed intervals. Do this for a few weeks, then you should already see some improvement in your average pace.

And have fun!

I think you are doing great. Be aware that running injuries are extremely common - 30% -70% of runners are estimated to get hurt every year. Make sure you have good shoes fitted for you at a proper running store and don't try to increase your pace or mileage too fast.

More advice here: https://news.harvard.edu/gazette/story/2016/02/where-runners-go-wrong/#:~:text=Statistics%20on%20such%20injuries%20vary,biomechanical%20misalignment%2C%20and%20muscle%20imbalance.

That's great, especially just a few months in. Progress will probably be slower than you expect, but if you keep at it, running 3-4 times a week, you should probably continue to improve, even in your 40s, for at least 2-3 years.

Anonymous wrote:An 11 minute mile (you were a bit faster) is actually more "fast" than it is "slow". Assuming you are female, sure there are women running 7 minute miles or better, but it's a very good pace for 46 yo.

It's really frustrating to 13 minute/mile runners when someone running a 10 or 11 minute mile says they are so slow. So stop saying that!

You should aim to run 3-4 times a week, do strength training a few times, always take 1 recovery day and do something on the 7th day. I believe your goal should be longevity in running, ease when running and speed should be a lower goal.

I started marathon training at 40 and ran my first 5K in 30min. I never got faster, because my goal was to complete a marathon and running shorter distances faster could conflict with my goal of not getting an injury and instead increasing my distances.

If you only want to run 5Ks, then I would suggest slowing increase to running 5 or 6 miles. Then on race day, 3 miles will seem easy. Also, a goal should be to get to where you can complete your run while talking to a running partner the whole time. If you are too out of breath to talk, then you are running too fast. Save that for the last mile and a PR (personal record) on race day.

Check with your local small running shoe store. Not only will they make sure you are in the right shoe, they may sponsor weekly group runs, divided by pace. Sometimes they offer clinics for a few months where they teach different running workouts and ways to avoid injury.

One of my partners when running was 76 years old. I made it my goal to be like her. I didn't want to get faster, just keep healthy enough to continue running.

If you want to branch beyond 5Ks, look for a 10K (~6 miles), but practice getting your base up to 8 miles. As you are nearing 50, avoiding injury is a priority.

One technique for longer miles (if you want to do a 10K or longer) is to do intervals of running and walking. My running group started with 10min run, then 1 minute walk, then repeat. We experimented and ended up with pace groups doing 5/1, 3/1, 2/1 and 1/1. At first I was annoyed, but believe it or not, when we moved from 5/1 to 2/1, our minutes per mile pace got faster!

This was possible because you use different muscles running and walking. So in the 1 minute of walking, you are giving your running muscles a rest. When you do the running interval on a rested muscle, you can run faster. Of course, elite or serious runners hoping to BQ (Boston Qualify) don't want to do this, but for the rest of us, it's an amazing technique. The best benefit is significant reduction of injury from over stressing your running muscles.

If you go beyond 5K, experiment with hydration and fueling. Find what works best for you pre-run - a banana? a bagel with peanut butter? For a 10 mile or longer run, I always fueled starting at 6 miles, then every 3. Gu gels, gummies, protein bars. Don't eat or wear anything new on race day.

Probably the most important advice from above is getting the proper shoe from an expert who will evaluate your old shoes and your gait for balance, motion control, cushioning and stability. The shoe will cost $125 or more. They last about 400 miles. If you like them, after a few months buy a 2nd pair and start alternating wearing them. This will give you 2 broken in shoes. The worst thing is needing to replace your shoe right before a race, so with this method, you just wear the newer shoe for races.

If you graduate to longer miles, watch your diet in the days and night before a long run. Aim for lean meats, not greasy fried foods, and avoid alcohol.

Find a running partner either through a running store or a gym and get into a pace group that fits. Learn to run without headphones. It's safer, and you will find chatting with a partner makes the miles fly by. Have fun!

OMG so much this!!! When people ask about my goals for a race, it's to PR (personal record). I don't care what other people are doing. I want to see my training pay off. People who assume you have to be fast to be a runner are THE WORST. You are discouraging people from enjoying the sport and doing it properly (not running too fast). A person who runs, is a runner, full stop.

Oh, one more advice (I'm the runner who started at 40) - your pace the last mile should ideally be a bit faster than your first mile.

In other words, if you are pushing yourself and getting tired and a bit slower with each mile, you are doing it wrong!

Run the early miles slower and keep more in reserve so that your last couple miles is a similar pace to the early miles and do a bit of a sprint at the end. But not too fast or you can pull your adductor muscle sprinting beyond your ability.

If you ever have pain or an injury, do not run. You will favor the injured area and this causes other injuries in the opposite side that is doing extra duty.

An 11 minute mile (you were a bit faster) is actually more "fast" than it is "slow". Assuming you are female, sure there are women running 7 minute miles or better, but it's a very good pace for 46 yo.

It's really frustrating to 13 minute/mile runners when someone running a 10 or 11 minute mile says they are so slow. So stop saying that!

You should aim to run 3-4 times a week, do strength training a few times, always take 1 recovery day and do something on the 7th day. I believe your goal should be longevity in running, ease when running and speed should be a lower goal.

I started marathon training at 40 and ran my first 5K in 30min. I never got faster, because my goal was to complete a marathon and running shorter distances faster could conflict with my goal of not getting an injury and instead increasing my distances.

If you only want to run 5Ks, then I would suggest slowing increase to running 5 or 6 miles. Then on race day, 3 miles will seem easy. Also, a goal should be to get to where you can complete your run while talking to a running partner the whole time. If you are too out of breath to talk, then you are running too fast. Save that for the last mile and a PR (personal record) on race day.

Check with your local small running shoe store. Not only will they make sure you are in the right shoe, they may sponsor weekly group runs, divided by pace. Sometimes they offer clinics for a few months where they teach different running workouts and ways to avoid injury.

One of my partners when running was 76 years old. I made it my goal to be like her. I didn't want to get faster, just keep healthy enough to continue running.

If you want to branch beyond 5Ks, look for a 10K (~6 miles), but practice getting your base up to 8 miles. As you are nearing 50, avoiding injury is a priority.

One technique for longer miles (if you want to do a 10K or longer) is to do intervals of running and walking. My running group started with 10min run, then 1 minute walk, then repeat. We experimented and ended up with pace groups doing 5/1, 3/1, 2/1 and 1/1. At first I was annoyed, but believe it or not, when we moved from 5/1 to 2/1, our minutes per mile pace got faster!

This was possible because you use different muscles running and walking. So in the 1 minute of walking, you are giving your running muscles a rest. When you do the running interval on a rested muscle, you can run faster. Of course, elite or serious runners hoping to BQ (Boston Qualify) don't want to do this, but for the rest of us, it's an amazing technique. The best benefit is significant reduction of injury from over stressing your running muscles.

If you go beyond 5K, experiment with hydration and fueling. Find what works best for you pre-run - a banana? a bagel with peanut butter? For a 10 mile or longer run, I always fueled starting at 6 miles, then every 3. Gu gels, gummies, protein bars. Don't eat or wear anything new on race day.

Probably the most important advice from above is getting the proper shoe from an expert who will evaluate your old shoes and your gait for balance, motion control, cushioning and stability. The shoe will cost $125 or more. They last about 400 miles. If you like them, after a few months buy a 2nd pair and start alternating wearing them. This will give you 2 broken in shoes. The worst thing is needing to replace your shoe right before a race, so with this method, you just wear the newer shoe for races.

If you graduate to longer miles, watch your diet in the days and night before a long run. Aim for lean meats, not greasy fried foods, and avoid alcohol.

Find a running partner either through a running store or a gym and get into a pace group that fits. Learn to run without headphones. It's safer, and you will find chatting with a partner makes the miles fly by. Have fun!

First, great stories! Second, do not under any circumstances gate keep yourself. At 46, you have a lot of aerobic running ahead of you. And, yes, a lot of this is not directly applicable because you are female and that is biology. But, you can run more, and you will get faster.

I am very close to 45, and I am male. I started running again at 41. No real experience before then. My current open half marathon is probably 1:25-1:22. I do not train running specifically - I focus on half distance triathlon. I am now usually in the front 10 for the rock and roll event here in DC. I can run 1:30 off the bike now in a half ironman. I lost 100 lbs to do this.

My advice. 1) run more, like a lot more. You are not going to get injured if you are smart. Listen to your body, but don't stop running at the first niggle. You will figure this out. 2) get a coach or a virtual coach for 1). 3) Cross train - consider cycling for aerobic fitness - you can do an assload of bike without getting injured - just depends on how much time you have. Swim can also be useful, but its a ton of time. 4) do some running specific posterior strength training - RDL, hip strengthing, etc..

5) run more. 6) Eat appropriately. Carbs. Rice, and low fat meats. then go back to 1) - running more. 7) your body weight will mean a lot, see 6). People don't like that. But you will lean out even if female if you eat and train properly.

The female that won your group in Marbella for the Half Ironman World championship race ran under 1:30. That woman no doubt has been running her whole life. But, you can get close.

You can titrate how much you want to do and it takes time to be able to absorb more. but, whatever you do, don't artificially gate keep yourself.

Anonymous wrote:I am mid 40s and started running for the first time in my late 30s.

Throughout my journey, have learned a lot about how best for ME to prevent injury, enjoy the experience, and get the most out of running. For me, that means not worrying too much about speed and doing any program slow and steady to avoid injury and burnout.

I have really enjoyed Runna, which provides coaching and personalized plans that focus on both zone 2 training and speed work. By following a training program, I have gotten faster. But I’ve also REALLY increased my endurance and my enjoyment of running.

Runna has changed my life. I ran for a few years with no real program. A friend did Runna so I signed up (now it's a discount for Runna + Strava). I trained for a 10k last spring and finished in 1:08. Doing one this fall and AI thinks I'm at 1:03. I did a tempo a few weeks ago and struggled at 11 minute miles, did it two days ago and it was 10:30 and it wasn't nearly as hard (plus same heart rate). The workouts are fun too. I put them all in ChatGPT and it tells me consistently that I'm getting faster and gaining an aerobic base. A good program for you could be the 5k improvement plan, Parkrun improvement, or find a local race and train for it. ParkRun is a local 5k, every Saturday at 9am, in various spots around the city, you can meet people and add Strava friends.

Your biggest gains will be in the first 2 years, then it slows down, then it might stall, ha.

"not fast"

Compared to a lot of people that IS fast. What matters is if you are faster than you were in the past. Comparison is the thief of joy.

I am mid 40s and started running for the first time in my late 30s.

Throughout my journey, have learned a lot about how best for ME to prevent injury, enjoy the experience, and get the most out of running. For me, that means not worrying too much about speed and doing any program slow and steady to avoid injury and burnout.

I have really enjoyed Runna, which provides coaching and personalized plans that focus on both zone 2 training and speed work. By following a training program, I have gotten faster. But I’ve also REALLY increased my endurance and my enjoyment of running.

I started running a couple months ago and can now run a full 5k but not fast: my best time is 33 mins. I’m 46yo. Anyone here who started like this and got much better?