I hated running in school (many years ago) and always managed to duck out of it. Fast forward a lot of years, and I now love it. I only started at the end of July 2023, completed C25K and am now looking at doing a 10K in March 2025.
Just after a bit of reassurance or something really. I'm regularly doing a park run now, getting round on average in 30mins. Before I did a park run, I wanted to be able to run 5K without stopping or walking, which I did. I feel the same about the 10K, I want to be able to run it all without walking or stopping (maybe I beat myself up too much about things, but it feels to me like cheating if I walk).
Anyway, how do I stop my lungs and legs giving out ?? I would like to get my park run down to about 25mins or less by the end of the year. Will this endurance and fitness come, the more I run ?? It winds me up when I see other people (well, a bloke in work) who smokes like a chimney and runs, 10k, park runs, half marathon's etc all the time. He and the others I have spoken to have been running for 7 or more years etc and one woman, who regularly runs 10K and more has a 5K time of around 23mins or so (definitely 50mins ish for a 10K), but again she has been running most of her life and is at least 12 years or so younger than me.
Is it just patience or do I need to do anything else (I have shaved 5 mins off my park run, since October my first one, to now my eleventh one). I run 3 times a week and swim twice a week.
As always, thank you to everyone for any advice.
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adnewg73
Graduate10
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Good post from you adnewg73, one of the issues when running is comparing yourself with other runners, it is very unusual for runners to smoke, I havn't ever seen a runner at parkrun smoking, same with cycling although I did ONCE see a cyclist smoking when slowly cycling.Do be patient with your running, well done on shaving 5 minutes off your parkrun times since October, enjoy your runs and swimming on the two days you swim.
Do you run at the same pace for every run? Try mixing up your paces and aim for the 80/20 approach which is to keep 80% of your runs a slow pace and 20% fast.
Or try throwing in an interval session or hill sprints once a week.
But you are still a relatively new runner and running takes time to build a strong base. Be patient, be consistent and forget the others. This is about you and you alone and never forget that there will be loads of people out there who will look at you and go, “wow! I wish I could run like that!”.
Thanks Irishprincess - I am running on a treadmill twice a week at the moment, as it's too dark and damp after work to go outside (I'm a bit of a wimp with the colder weather). I try to run at different speeds on the treadmill in roughly 5 min segments, ranging from 7kph up to 9,5kph (I can only do this speed for a couple of mins though).
I guess I just have to be patient and not beat myself up with times and distances etc, as I'm still a relatively new runner with only 6 months under my belt !!
First of all, massive congratulations for all you’ve achieved. You’ve come so far and that’s something to be seriously proud of.
I would try and just focus on you. I’ve never found comparing myself with others goes anywhere good. Comparison is the thief of joy, as they say!
Having big goals can be brilliant as inspiration and motivation, but it can also feel like a stick to beat yourself with if it makes you feel bad for where you are right now. You know yourself best. Maybe aim for 10k at any pace first and see how that feels? Many plans have faster runs included and they’re great fun, plus good practice for aiming for a new 5k pb.
My 5k best is 25 minutes and it was hard getting there. I found getting to 30 minutes relatively easy but going under much more difficult. What helped me most was strength training. Most runs at an easy pace (80% of the time) with some speed runs (intervals and tempo). Some runs your legs and lungs will burn a bit because that’s what you’re aiming for, but it should only be the runs where that’s the purpose. Keeping going with mostly easy runs will build your fitness and help you stay off the injury couch. You’ll find as you build up to 10k, you’ll suddenly notice you feel really fit. Have you thought about a plan to follow? There are lots of suggestions in the pinned posts.
Running takes time and you have to embrace where you are. Patience is so important and so hard to find! Really good luck!
Hi, I'm approaching my 1st runniversary. I got to 5k, then 60 minutes and finally 10k. But really I couldn't have done any of that if I'd pressurised myself into certain times I wanted to achieve. You've had great advice, and I believe if you find a plan that's right for you, you'll get to 10k. Personally, I've found running more slowly and easily builds endurance, whilst weekly speed/interval runs builds the pace in a safe and thoroughly enjoyable way. Good luck and happy running 🏃♀️
yes, take it steady! It takes 18 - 24 months to get your legs built sufficient to be able to push things.
Rome wasn’t built in a day so take care ☝️🙂
I got myself an horrendous shin splint from pushing myself too early. I was 57 when I did C25k so should have known better. It was dreadful, and I put myself right back to where I’d started 😩😢
Consolidate your base slowly and carefully. Putting slow miles on those legs of yours, and strengthening your glutes etc etc 🙂 Cross training and slowly climbing hills 🙂 all pays off.
We’ve had a lifetime of not running - so when at last we can run - we want all our Christmases to come at once ☺️ It’s so exciting that we have this new fun skill so nurture it. It’s a gift 💝 😀
You've got some good advice here. But I just wanted to say running 5k in 30 minutes is amazing! Especially if you've only been running 6 months or so. I am dreaming of that time!
I guess from your user name that you are somewhat younger than I am.
I did my first Parkrun back in September as part of my efforts to regain some fitness following heart surgery in June. I’ve taken 6 minutes off the time I did on that first run, 8 minutes from my very first 5k. I’d love to be doing the times you are, what has dawned on me now is the need to pace oneself properly, that makes a big difference.
At present I’m running once a week, doing a gym session weekly and trying to swim once a week as well. As the weather improves I intend to add at least one bike ride a week to that and probably a second run. I found when I was younger that I got on well with cycling but hated running, like you I tried to avoid it at school. The cycling seems to help me with my aerobic capacity.
I think your progress is amazing and from all the advice I’ve read the one that has stuck out is the comparison is the thief of joy’ saying - I’ve never thought of that, but how true!
Keep doing what you’re doing and I’m sure you’ll reach your goal, you’re doing great!
you sound a bit like me ! I’ve only just started running again after stopping smoking (again) and can do a 5K just but I keep beating myself up about times and I’m still finding it really hard , I’ve read some of the replies and I think we’re too hard on ourselves , and yes your times are great!
Thanks Tracytrace (and everyone else who replied). You have hit the nail on the head there, I am always hard on myself, maybe even a perfectionist too (I have a playstation and put so many hours into a game, I have to get EVERYTHING even after the game is long finished). I think also, as I only started running last year (50 years old), I feel I should be at the same level as people my age (the fact they have been running years, doesn't seem to register with my brain 😂😂). I also feel like I'm playing catch up with running and feel that if I don't improve I will just stagnate and lose the ability to run !!
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