I run at 5mph W3R3 its manageable but I couldn't chat. I suppose I think it will get me fitter quicker. Am I right to think this way?

[Resolute1]

I am using a treadmill at the moment so don't have anyone to chat to other than myself and the spiders in the shed... 🕷️👀

[Oldfloss Administrator Graduate]

Hello and welcome.

Well done you. I imagine that you have you read the pinned post on How to Run C25K..there is a lot of information and great advice there... especially on pace

healthunlocked.com/couchto5...

The answer to your question, is really, no. It won't make you fitter faster. In fact, and we have many examples of this, it is more likely to result in setback or injury.

Running at the conversational pace is ideal. Fast enough to get there, but slow enough to see, ( and speak).

At this stage, you should be running comfortably and enjoyably. Not just managing it.

This link tells you what you need to know.. and was written by one of our most. esteemed runners here on the forum.

healthunlocked.com/couchto5...

So, at this very early stage of your running, keep it slow and steady and enjoy it. Do please, keep posting your runs too !

[Resolute1 Graduate in reply to Oldfloss]

Thanks Floss, I have now watched the video 🙈 Rookie mistake

[Oldfloss Administrator Graduate in reply to Resolute1]

We all learn as we go..I'm still learning eight years on...well done you! X

[Fiadh79 Graduate]

I agree with Oldfloss . It's counterintuitive, but slowing down is what will allow you to run for longer, and will reduce the chance of injuries!

I run on my own outside, but don't have anyone to talk to either. But I will often say something out loud to check that I'm not going to fast. I must look crazy! I usually say something like, "am I running slow enough that I can say this without getting out of breath?" As puffing out just a few words isn't slow enough! I have got a lot fitter though. I always run on the flat but live at the top of a big hill - I used to always need to stop for breath when walking up it but I can get up it easily now.

[Yesletsgo Ambassador Graduate in reply to Fiadh79]

This made me smile, reminded me of when I was doing C25K, running through the fields saying 'i can get to the end of a sentence using just one breath' to a field of surprised horses 😁Slowing down is the way to improve safely. You feel better, less risk of injury and it's just more energising. Maybe try finding some music to listen to that'll set a nice achievable pace?

[Sax64 Graduate]

Speaking as one who got injured whilst doing C25K and had to take time out to recover, please slow down. It improves fitness to run more slowly and it improves our endurance. Hopefully someone here has the link to the Japanese slow running video. I know when I'm running too quickly as everything feels to hard, the legs are heavy, the heart is pumping, the breathing too laboured and I don't think I can get to the end of my planned run. It is actually a conscious effort to start to run more slowly, but a very worthwhile one. Just start at a very gentle jog at a perceived 3/10 effort, see how that works. I hope you're convinced to try it.

[Resolute1 Graduate]

Sax64 thank you for your message. I have located the Japanese slow running video and now realise that I have been running incorrectly by pushing myself too much 😬 ... I am going to slow it down 🙂

[Oldfloss Administrator Graduate in reply to Resolute1]

Slow and steady totally rocks! Took me to my first HM aged 69 🤣

[Resolute1 Graduate in reply to Oldfloss]

Wow, awesome! 💪