struggling to improve years down the line!

[Tubbyrunner]

Good Morning, I’ve been a follower in this site for ages and glean lots of nuggets from everyone else. Hoping you can help me a bit.

I’ve been running for a few years now. Completed couch to 5k and try to carry on with 5km two or three times a week. ( more often twice!)

I’ve never improved in time/ speed and never found it easy. For motivation I’ve signed upto a 10km charity run. Really struggle with breathing for the first 10 mins or so, I’m wondering if this could be exercise asthma- noticeable expiratory tightness but it does settle. Don’t know whether I should just plod slowly, try intervals with running/walking ( I tend to think of this as cheating!!) just generally struggling to maintain or improve. Any advice from you wise ones would be really appreciated!

I’m late fifties, marginally heavier than I’d like to be but not really overweight. Ex smoker of many many years ago.

thanks in advance for reading this long post and any comments gratefully received!🙂

[AlMorr Ambassador Graduate10]

Congratulations to you Tubbyrunner on graduating from C25K a few years ago and running a 5K at least twice a week, good luck for your 10K charity run later in the year, don't worry about speed, take all your runs slow and steady so that you aren't too tired when running or at the end of your run, well done on giving up smoking years ago, I am sure your health improved immensely from doing that. ✅👍

[GTFC Graduate10 in reply to AlMorr]

AlMorr is my king 🤴

[AlMorr Ambassador Graduate10 in reply to GTFC]

Thanks Dean, I wish you well on running the Bladon race and another Half Marathon with Natasha in the next few weeks ✅✅❤️❤️

[GTFC Graduate10]

Well done on signing up for the 10k, it's great to have something to aim for. As a bit of general advice, I'd try a shorter steady run, a longer (then progressively longer) slower run and a speed type run. For the speed one it could be over 3 or 4k with a k warm up, a k fast and a k or so warm down. Play around with it though.

From my experience building mileage is key as is steady runs. Having a regular longer run is the magic key and this along with consistency is the ideal platform to get stronger with your running. Pace will develop over this time so you'll find it comes naturally.

It's ok to feel a bit iffy for the first 10 minutes or so as your body adjusts into the run. Start super steady and grow into your natural pace.

If you stay out there, you'll really grow 😊

[SueAppleRun Graduate10 60minGraduate]

You seem to be doing so well so far, I think if you're struggling at the beginning of a run it's partly the toxic 10 but it wouldn't hurt to slow down at the beginning. I recently completed a 10k jeffing 1 min run /1 min walk, I covered the ground faster overall, finished at about the same pace as I started, and felt great afterwards, I also knocked 10 minutes off my previous personal best so I didn't think of it as cheating, you could always try one run a week jeffing and see how you like it. It's not for everyone .

Good luck with your training whatever you do and most of all have fun 😊

[Run_rabbit_run Graduate10]

That’s great you’ve been staying consistent with running. I think that’s key - you don’t have to be perfect (none of us are and none of us will be) but if we can show up and stay consistent and get back on track if we took a slight detour then that’s fine! As long as we enjoyed it got something out of the alternative route

Now I do not profess to be any pro and I am most definitely not wise! My tip is taken from Nike Run Club (as I post any responses referring NRC, I should make it clear I don’t work for them nor get any commission, ha! I’m just a big fan of what the guided runs have taught me) - at the beginning of any run, ‘run smart’ as Coach Bennett says or as one athlete said ‘don’t run dumb’ - they both mean the same thing - run slower. Coach Bennett says he knows saying ‘slow’ makes most runners flinch thinking that means being weak and not being a good enough runner but he says this is actually the complete opposite. The start of the run should be run easy and you should feel relaxed. He re-iterates that telling us that the start of our runs should be the slowest part of our run, but that doesn’t mean the slowest pace ever - and always go by effort, not the pace numbers on our phones/watches. The start of my runs are always uphill and I used to say to myself I had to start at a certain pace but since using the guided runs, I always say to myself ‘don’t run dumb’ and give myself 2-3k to run the sluggishness out of my body and it gradually gets into the groove. It’s made a huge difference. Mixing up your runs distance and speed-wise is also beneficial so you can figure out how you feel if you reign your speed back a bit and how long you could uphold a faster pace. This will also help inform you how to manage your effort and pace during your next race whatever your goal is when running it. Good luck in your training!

[Tubbyrunner in reply to Run_rabbit_run]

Thankyou everyone for your thoughtful replies! There seems to be a general message to start a bit steadier and find my pace as my run progresses. I’ll try the 1:1 for a change too and see if that adds some variety snd reduces the slog!!😆 I’ll let you know how I get on! 🏃🏻‍♀️🙏😊

[Whatsapp Graduate10]

Are you wanting comfort or increased speed?

To work on speed will require you pushing youself harder over speed specific workout runs.

If it is comfort you want, then speed is the antithesis of this. Consistency is key - run regularly. Hydration is important too. And for this I mean making sure your hydrated at all times. Good hydration the day before the run is more important than drinking during a run - specifically for 5k where the water will just sit in your stomach, not yet filtered to your system during the run. Good rehydration afterwards too.

You mentioned weight being an issue. The lighter you are the lighter you run, so losing weight will make gains.

Lastly, I will suggest cross training. Perhaps a swim or bike ride, will not only help the weight issue but will compliment your running immensely.