I graduated 2 years ago. Couldn’t do 5k in 30 mins but very pleased and happy and pushed myself hard as not a natural runner and knees can be painful. Coming back to it this year, with a few stops and starts due to covid and injury, I did same distance in slightly more time- ie getting slower BUT I have since found that this approach is so much better and I can now go much further (taking 40 minutes m, sometimes more, to go 5k+) if I simply stop worrying about time. I could keep on going but I’m just pacing myself, finding it much gentler on my body - no pain and actually enjoying it. I’m still jogging, just a bit faster than a fast walk. Feels a bit of a cop out - like I’m not a proper runner and probably look a bit silly but it works. I know there’s a helpful link I was given on this forum to Japanese slow running- I’d be very interested to hear anyone else’s experiences of this and if there are any links/groups for further tips😊.
Slow Running: I graduated 2 years ago. Couldn’t... - Couch to 5K
Slow Running
Hi Karen, well done for getting back out there and running (at your pace - it’s still running). I am really interested when people say they feel like they can carry on running as I never do, I know it’s down to my pace (I always start off too fast). Do you know what your average pace is? I try every time I go out to slow down but I must just speed up without thinking about it and really have to consciously slow myself down. I want to run further than 5k without being too much of a struggle, I’m not timing myself as I’m not worried about speed - any tips on pacing?
I too have to consciously think about my pace. My first 30 minute run was at a pace of 9:01/km, my slowest was 9:11.
Today I did my first 35 minute run with a pace of 8:47/km. I feel myself slowly improving with pace. During the run I did slow down, think that was at 3k, but it was on a long slow incline. I use strava but I don't worry about it too much it's more for my information and to see how I improve with time. It's going to be a long process but im ok with that. I started c25k in may so I haven't done too bad. X
you’re doing great - well done! I do sing aloud sometimes whilst I’m running so I can tell if I’m going too fast or not but I need to really focus on going slower to start.
😊I have no idea of my pace I’m afraid (I’m not keen on metrics as it’s another stick that my inner critic will happily use to beat myself up with) but I know that since I’ve slowed right down the toxic first 5/10 mins don’t seem anywhere near as bad as I’m going just slightly faster than walking to start off with- I’ve noticed that thst is a crucial part of setting and then building pace slowly to an enjoyable level. I think my problem was focussing on distance rather than the actual joy of being able to run at a pace that’s not pushing myself and then being nicely surprised by how much further I can go at a slow pace. Life is far too fast for me these days - maybe there’s a lot to be said for doing things slower! All the best and hope that’s tips help!
It’s absolutely not a cop out! Did you do the act of running? Did your body make those steps? You’re a runner. Don’t knock yourself down. You went out and did something that’s brilliant and that’s to be celebrated!
Being able to run slowly so that you can keep going and enjoy it is a skill in itself and one I took ages and ages to master. I’m still not totally sure I’ve nailed it sometimes. Keep at it. You’re doing amazingly. Not everyone will run in the same way but we’re all proper runners here. That means you too!
Thank you! I love how supportive this forum is! I wish I met all of you each day on my runs😊
Hey, a half hour running is no cop out at all, and even on a good day Id be hard pressed to keep up with you, I call it running so be proud
🙏😊thank you!
It’s great …Slow running ! Speed isn’t for everyone 100m runners could never compete with Marathon runners or vice versa … I love the distance the views noticing whats around me and the feel of being outside and active . Perhaps there’s a fell runner in you !
Welcome back.
An easy conversational pace equates to approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time.
Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.
Counterintuitively, it is easy conversational pace running that builds your stamina and endurance, not fast running. As explained in the guide to the plan healthunlocked.com/couchto5....
Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" If you cannot, you are going too fast.
If you want to get faster then you might want to read this FAQ Post about speeding up healthunlocked.com/couchto5...
Keep running, keep smiling.
Thank you as always for your wise and encouraging advice😊. This forum is brilliant.
definitely not a cop out, you're back running. Slow and steady is something I have to constantly remind myself of but for me it's the key thing. If I can start off at a slow pace I can keep going, I've managed 6 k but it took me 50 minutes. The most important thing for me is that I can enjoy running, something I never thought I'd say so happy slow running, keep going at your pace and keep enjoying it 😊🐌🏃♀️
as long as you’re running the pace doesn’t matter for the sake of health benefits. In fact, the slower the pace, the less likely there are to be any injuries and you get just as much benefit if you run at least 20 to 30 minutes or longer per session.
I was fortunate to learn that right off the bat when I decided to take up running in 1971 after discovering a book, titled, “jog, run, race“ by Joe Henderson.
The the main point of the book was to show how a person could become “positively addicted“ to running.
I followed his 12 week program to become addicted, and I never read the last section of the book was which was about racing.
I followed the authors advice, which was to keep track of either distance or time, but never keep track of both, so there wouldn’t be a temptation to become competitive, and then start having injuries.
After 26 years of daily running I thought I would switch to something else so I took up indoor rowing. I became very competitive. After 10 or 15 years of highly competitive indoor rowing, I developed injuries and atrial fibrillation. I should’ve stuck with long slow daily running.
now, after a cardioversion and a cardiac ablation and soon this week another cardioversion. I am trying to go back to only slow running.
But it seems my heart has a lot to learn and get re-adapted to.
Sotalol was introduced today. I hope I don’t have to stay on it forever because it makes me feel very blah and low energy.
Thank you so much for your wise advice and I wish you all the best with your recovery. My Mum had a heart valve replacement at 90 and was given a new lease of life. Unfortunately it was the osteoporosis that got her in the end and the pain of that which is why I initially took up running to build bone strength. It’s amazing how the body can recover and I feel that gentle running is so good for my mental and physical health. Stay positive, listen to your body and take proper time to recover - this is temporary and you should be back gentle jogging soon! All the best.
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