Need to slow down a bit!

[Dave58]

Run for 25 mins Sarah Millican said. You can do this she said. I know I thought. So why do I run so fast? I've got such a competitive attitude that I find it almost impossible to run slowly. I know it's stupid. I know I'm risking injuries but there's a little voice in my head telling me to run as fast as I can and try as I might it's impossible to ignore it. Why do I do it? I actually ran 5k in 25mins 13 secs. Don't get me wrong I really enjoyed it but I know it makes more sense to run slower. How do I do it?. I don't know

[UnfitNoMore Graduate]

Well, if you’re competitive then running slowly will help a lot! It’s more than just injury risk reduction, it’s performance too... if you slow down your fast will get faster!

I’d highly recommend trying a couple of guided runs on the Nike app with Coach Bennett and also the headspace ones with him and Andy Puddicombe. Both of these guys will tell you why you’re running slowly, and they’ll remind you to do it lots as you go.

[Dave58 Graduate in reply to UnfitNoMore]

Thanks UNM. I'll definitely give that a try next time in week 7

[John_W Graduate Ambassador]

Want speed? Slow down.

philmaffetone.com/want-spee...

[mrrun Graduate]

Try and move on to bridge to 10K, and then try and take on half and full marathon. Part of that training will be runs from 15k to 30k. Then try and run as fast as you can and I guarantee you that you'll be out of juice very soon. IF you don't get injured before, of course. Slow is the only way, even pros do it that way and I suppose they know a few things about that.

[Mercmancouchto5k Graduate]

There is a story about a tortoise and a hare.

[Duddles Graduate]

I have the same problem. My Garmin stats egg me on. Each run has to be a PB and I always feel disappointed if I have not gone quicker. The advice on here is so apt, slow and steady - but this pesky brain just takes over and years of being competitive are actually making me enjoy running less than I should...

[Dave58 Graduate]

It's a difficult balance. Running slow enough to keep on track with the programme and fast enough to satisfy my inner competative self. What stage are you at?

[Duddles Graduate in reply to Dave58]

I have this week just finished Couch5k - (also did it in 2014 and 2017) I have been racewalking for 20 years and that competitive gene is highly developed after all those years. People fifty years younger than me are doing a 10k race twenty minutes quicker than me, but you are not racing them, you are constantly racing yourself. That spills over in my Couch5k runs. For example I am comparing my times/distances from my 2014 completion with the times this year - and trying to better them. Not the way to do it.

[IannodaTruffe Mentor]

The most common error which marks you out as a newbie runner is going full tilt on every run..............I know, cos that is what I did.

Slow running builds stamina, which is why pros run as much as 80% of their time at an easy conversational pace,

This might help healthunlocked.com/couchto5...

[John_W Graduate Ambassador]

Hi Dave58

I'm guessing you're either 58 or born in '58 ... curious to know what your running history is prior to starting C25K?

John

PS ** S L O W T.F. D O W N **

[Dave58 Graduate in reply to John_W]

I'm 58 next birthday and wanted to do C25K before then. Ran a bit in my 20s for fun, nothing competative. More into cycling than running but I do enjoy running so thought I'd give this a go and maybe a 20k

[Dave58 Graduate in reply to Dave58]

Meant 10k not 20k

[John_W Graduate Ambassador in reply to Dave58]

OK, sounds a bit like me (I'm 50 this month) - ran a bit for fun (4-5kish) with a mate in my mid/late teens but we were competitive with each other.

Now though ... I am competitive with myself and one of my running goals remains a sub-20 min 5k, and a 3h:30 marathon. I am *very* interested in my pace, heart rate etc. So I know where you're coming from.

You have a bit of cardio fitness with your cycling ... but a warning... your legs and the rest of your body are *new* to running. With regular running, it can take 1-2 years for your body to become fully adapted to it.

Take it from someone who came to C25K having got injured before they even started! I started running again after a 25 year break... and went too fast, too far and too soon, on a treadmill, in rubbish shoes. Got post-tib tendonitis which put me out for 10 weeks. I needed something which would gradually build me up distance-wise and then hit upon C25K . Did it on a treadmill BUT... at a much slower and fixed pace throughout (9.0kph) for the running bits.

I carried on at a similar speed for a few weeks (30 mins at a time) and then moved outdoors. It was only then I started to work on my pace, but gradually.

Think of the long game Dave... and at your/our age, increased pace can be a killer re: injuries. You need to build it up very slowly. Nothing wrong with the ambition, just the method!

[Dave58 Graduate in reply to John_W]

Yeah I am getting the message to slow down loud and clear. Appreciated it. My next run is wk7.1 tomorrow. It will be interesting to see how I get on as I plan to run for 25 mins as per the programme but at a pace where I cover 4k rather than 5k. So that means 6 1/2 mins per km instead of 5mins

[John_W Graduate Ambassador in reply to Dave58]

Good man - from the sounds of it, 6:30/kmwill be ideal for you... for the moment. Stick with that for a month or so - may drive you mad, but you'll really appreciate it - trust me.

For info, I did the London Marathon (my 1st marathon) this year - ambition was 3:30 (so 5 min/km) but I got a small tear in my Achilles during training due to too much mileage too soon and probably ... at fast a pace. I managed the race, just, but took a 5 month break from all running. Now into week 12 of my comeback and for the moment sticking to 6 min/km for the next month or so (I can run at 4min/km when I want - for 5k). So trust me ... it's worth it.

[Dave58 Graduate in reply to John_W]

I'll let you know how it goes tomorrow. That's a fast pace for a marathon, well done. I've only ever attempted 1 marathon. It was in Cardiff in the 1980s and I had to pull out after 22 miles. I'd like to be able to run a 10k next year with my son who is 32 and he's only a little bit faster than me.

[John_W Graduate Ambassador in reply to Dave58]

Thanks but I didn't get 3:30 in the end... my Achilles injury meant a 5-week taper instead of 2 or 3 and impacted on pace on the day, coupled with the horrendous heat - the hottest on record, which resulted in 4h:16. I have unfinished business! But yeah, my PBs for 5k, 10k and HM are 20:31, 44:45, 1:39:44 respectively.

[Dave58 Graduate in reply to John_W]

I'd be happy to get a sub 23 min 5k. My pb is 25.04

[John_W Graduate Ambassador in reply to Dave58]

certainly within your grasp - but not now!

[Deals1 Graduate]

Wow!! Fast. Sadly I don't have this problem 😁😬