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Original poster

How to improve running??

35 replies

LikeThatNotThat · 22/09/2025 09:04

I'm feeling a little despondent. I decided to try and improve my fitness a while ago and thought running was the way forward (the main appeal being cost!)
I did the couch to 5k app and sort of completed it, it took me way longer than the 9 weeks cos I had to repeat so many sessions. I managed 30 mins non stop once, and haven't since.
I joined a running club. I've been going to park run. I try and run once a week on my own too.
I've seen little to no improvement in over 6 months. I still can't do a sub 40min 5k. I'm in the bottom 10% at park run every week.
I will keep at it, because it is better than doing nothing, but is there anything I can do to improve? Should I be running every day? I'd love to be able to join the movers on "move up week" at running club 😂
Thanks for any advice

OP posts:
BarnacleBeasley · 22/09/2025 16:09

OP I promise you can run slower than you currently do. If you can jog on the spot, think of that as 0 speed, and then just put a little bit of forward motion into it, and that's you running slowly. It honestly doesn't matter if that's some people's walking pace, anything that makes the actions involved in running less painful and difficult is going to allow you to do more of it, and that's what's going to help build your strength and stamina, which will then allow you to naturally get faster for the same level of effort.

Original poster
LikeThatNotThat · 22/09/2025 16:03

MyNameIsErinQuin · 22/09/2025 11:20

A mix of longer slower runs and intervals will help. Like someone said earlier, most runs should be easy, conversational pace with a harder speed/hills rep session weekly. If your club runs intervals, give it a go, if it’s a good club, no one will care how fast/slow anyone else is and all sessions can be adapted by coaches. If not, there are loads of session on line to try.

I can't go any slower than I already go 😂 and I don't find any runs easy, not ever. It's hard from the moment I set off.

OP posts:
Original poster
LikeThatNotThat · 22/09/2025 16:02

Thanks so much for all the replies. I appreciate all the advice! I have been told before if I am struggling to just "run slower" - I physically cannot go slower, my husband can keep up with me when he is doing a fast walk 😂
No running is easy for me. I feel exhausted from the first 3 mins, I go slow and steady at park run and will chat to people if possible but 5 mins in I'm out of breath and pouring sweat, and I get so hot!
I am overweight (part of my reason for trying to get fit!) BMI of about 26.5. I don't drive so I walk a lot, I usually get my 10k steps!
The running club is friendly, we are in groups according to speed / distance, I started at group 2 having mostly done the couch to 5k and I can't bear the thought of moving down, but it is hard going! We run about 6k in 50-60 mins so stopping along the way.
It always feels impossible. None of it feels easy. I'm proud that I still attend and still complete the runs but I could cry with how hard it all is!

I'm not at all competitive and don't care about being better than others, but I'd like to get to a point where I enjoy it. Right now I still really hate it 😂

I really appreciate all the replies and advice and will take it all on board!

OP posts:
MyNameIsErinQuin · 22/09/2025 11:20

A mix of longer slower runs and intervals will help. Like someone said earlier, most runs should be easy, conversational pace with a harder speed/hills rep session weekly. If your club runs intervals, give it a go, if it’s a good club, no one will care how fast/slow anyone else is and all sessions can be adapted by coaches. If not, there are loads of session on line to try.

Whataninterestinglookingpotato · 22/09/2025 11:09

I got faster over shorter distances when I started to run longer distances. Since I’ve been doing the hill and interval track sessions at the running club my speed has also improved. If you work on your distances, even if you have to go very slowly at first, the speed will come in time.

as others have said you want a mixture of different runs. So a mix of easy, long, tempo and intervals will help improve.

well done for sticking at it though. You’re doing well. Also once you’re really into it it does stop being such a cheap hobby! I’ve got a bit addicted to buying shoes and entering races 😂.

eurochick · 22/09/2025 11:09

I’m a plodder but I do find interval training increases speed and stamina.

MiddleAgedDread · 22/09/2025 10:57

How fit are you in general? Do you do much walking as well? Are you overweight?
I think in the early days of running it's just practice and building up your stamina. Most people start off by running too fast which means they crash n burn too soon. At your easy run training pace you should be able to hold a chatty conversation. I would focus on being able to run 5k non-stop and then look at doing some interval speed work to help you go faster as well as further.

usernamealreadytaken · 22/09/2025 10:20

Welcome to our “low cost” running club 🤣 At least my DC are no longer stuck for Christmas presents!

For me, realising that I could just run and time and competing doesn’t really matter so much to me was a revelation. I do still time and try to improve, but it’s not what drives my running in the way it did earlier on.

Interval running helped me to develop stamina or speed, depending on which I focussed on. Also joining a really supportive running club, not one which purely focused on speed and competing. We all run together, the faster runners either slow down, or run ahead and then muster and support us slower runners. Consistency is the key, if it’s your long term goal to build speed then 3 runs a week, one focussing on slowing down, one on speed intervals and one longer run might help.

I usually run 3 or 4 times a week, but currently not able to following a medical procedure. Really missing it!

CraftyNavySeal · 22/09/2025 10:14

I also struggle with running but what can help is watching you pace. Do you have a smart watch like a fitbit or Apple Watch?

To improve your pace you don’t have to run constantly for 30 mins. You can do 800m at say 7 minutes per km, take a minute break then repeat 5 times. Then you can get used to running faster

Onewildandpreciouslife · 22/09/2025 10:08

I don’t think you need to run every day, but I would be aiming for 3 - 4 days a week.

What do you do at running club? Have you asked them?

Most of the focus should be on running “easy” - so that you should feel comfortable and capable of chatting during your run. If that’s not possible, slow down, and walk if you need to.

If you are running “hard” at parkrun and run club, then focus on running easy on your other runs. The “rule of thumb” is 80% if your running should be easy.

Well done for sticking with it though! Getting your trainers on and getting out there is the most important thing

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