Postgraduate running...

[SlowPuffin]

Well I set my aim in Jan as getting a little fitter and hopefully losing some weight. This has been somewhat successful in that my children no longer plan to do a sponsored walk around me! I’ve lost a stone - only three more to go to reach a ‘normal’ weight. Now looking at trying to speed up a little - I’m running 5k in 32.47 at the moment - is interval training a good idea or not worth trying until my diet plan loses me a few more pounds?

[AlMorr Ambassador Graduate]

Excellent, I bet your children couldn't run a 5K in 32.47, that's about my average time and I am 10 stone 7 lbs, so for you that time is really good.

[SlowPuffin Graduate in reply to AlMorr]

Thanks AlMorr - gives me a bit more confidence I’m heading in the right direction. Back in Jan I didn’t manage a full minute!

[AlMorr Ambassador Graduate in reply to SlowPuffin]

When I am at a parkrun, I do see quite a lot of what should I say politely "slightly overweight people" they do sometimes struggle a little, if I pass or lap any I always encourage them by saying, "keep on running, you are doing great", sometimes when I am lapped, the runner encourages me, that is how friendly people are at parkruns.

[UnfitNoMore Graduate]

Wow... congratulations all round... and I wish the kids good luck finding another course to walk!

32:47 is pretty speedy for a new graduate... we’d all be happy with that. Speeding up is a strange thing... first it’s best to find a slower gear (I know it sounds wrong, but slow running helps with speed a lot) and use that most of the time... the odd interval session is good, as is stretching out one run a little more each week for a while. The key for you right now is to be running 5k comfortably before moving on. Also, as your fitness continues to rise, you’ll see that time drop somewhat all by itself. Enjoy your running, that’s the main thing. Yes, losing a few more pounds will help... but when I ran my half marathon there was a guy who was twice my size half a mile ahead of me pretty early on, and I never caught him, so it’s not a massive factor when it comes to endurance/pace.

[Speedy60 Graduate]

Congratulations. That's a great time!

Interval training will help, no more than once a week though. Hill training will help as well. And getting a lot of long slow miles in.

It is true though, you can't outrun a bad diet. So carry on with the diet, cut the processed carbs and fats, and you'll do fine. Best wishes 👍

[SlowPuffin Graduate in reply to Speedy60]

Cheers all - much appreciated!