Why can't i run for longer?

[Arrowfanatic]

Been working on running for almost a year now initially did it as a means to get fitter for another sports exam but actually enjoyed it.

My issue is, i started with the couch to 5k. I did manage to complete it but my 30 minute run is slow and i cant seem to speed up (short legs maybe) and i do around 3k in that time.

However, i find by 20 minutes i feel like I'm dying and it is a major struggle to get to 30 minutes & i don't always manage it.

I've been at this for months now & just can't improve. Otherwise I'm active, i teach martial arts a few times a week as well as train myself a few times a week too. I cycle or walk the school run too.

Granted I've improved as initially i couldn't run for 2 minutes let alone 20 but I'm so frustrated that i can't get past this, and can't get into that relaxed running rythum. I use a treadmill at the gym as i did not enjoy running in the elements.

Any advice? Or am i just at my natural limit?

You need to push through it. This happens to all of us. Slow down and shuffle run and carry on and you will do it

I was going to suggest joining a running club - but if you don't want to run outside then that's out! I coach a little at the one I am a member of and there are loads of beginners who come and have a great time; you might like it in company.

Generally beginners try to go too far, too fast, too soon. Without seeing what you do it's hard to know - that doesn't sound like your issue though if you built up slowly and steadily. The treadmill can be very difficult from a mental perspective compared to running outside and it also doesn't allow you to run truly to how you feel and settle into the natural, relaxed running rhythm that you're after. It's also sprung, flat, assisted etc etc so doesn't offer many of the same benefits of outdoor running.

Speed work and hill work tend to be key in improving your general pace.

I definitely second the hill work.

Also, I've just resigned myself to absolutely hating the first 15 minutes. After that, it's all pretty good!

I don't worry about speed. I'm not out to win any races.

I have found that running with minimal technology, really helps, allowing me to focus on being in the moment, rather than worrying about my stats.

Might be boredom then. I could manage 5k on a treadmill in about 30 mins but it was dull as.
Once I started running outside it was lovely and pushing on to 10k plus was a breeze

Definitely second all of the above. I've ran on and off for the last 10 years and sometimes it kills me sometimes I could run for hours...what I've found has helped in the last year is changing up my exercise routine and not just sticking to running. Spinning in particular (studio Cycling) has done wonders for my running doing the, odd run on the treadmill (not as sore on my knees I'm getting old though!!) has helped with getting my speed up as I can adjust the speed without totally knackering myself keep experimenting op you'll find your happy running place soon

How old are you?
What body shape are you?
What did you do physically between ages 13 and 20?

Lastly, do you know about 'recovery rate' and if so what is yours?

It's normal. In my experience your usual pace doesn't start to feel easier unless you start sometimes running faster. Your 5k distance doesn't seem comfortable until you start sometimes running further. Your flat run doesn't start to feel easier until you start doing some hills. It's just a case of pushing yourself a bit further each week.

Do you have a local Parkrun? That was the only thing that ever upped my speed, because it was the same course every week and I started to get the desire to beat my previous times!

I do four to six miles every morning now, and my max distance is twelve. If you'd told me I would be able to do that ten years ago I would have fallen over laughing.

I have a target of ten miles a day, every day. That can be done either walking or running or a combination of both. The key is to build up your stamina - lots of long walks helped me, plus a lot of cycling and also weight lifting to build muscle strength.

Amen! 20 minutes feels like 20 years. You have to be stronger than that voice in your head, I find songs I know off by heart help as they seem to go quicker so the run does lol! I can run like a beast on a treadmill but I’m really pushing outside because it’s harder work. I always find the first 15/20 mins you’re just warming up and after that I always find my rhythm and it’s easier doesn’t mean I like it though. I am about to start park run this week again last time was 2014! Looking forward to it! I found before when I ran a lot I came to a point when I found flow and was pretty good I loved it and was addicted, you just hit that point and it’s great! Keep going

Wow I'd love to be able to do that, Cailleach! Unfortunately I seem to be plagued by injuries when I up my distance beyond a certain point. I'm back at square one now, after nearly two years off with plantar fasciitis in one foot followed by the other.

Do you do specific weights exercises to build strength for running, or just regular lifting? What I need is to build strength in my ankles and feet.

It is possible to hit a plateau, try taking a week off then going back to it. Also you could try to mix things up longer, slower runs or short and fast. You could also try interval training.

I used to lift weights eight hours a day as part of my job (boxes weighing anywhere between 2 and 15kg, constantly, plus dragging pallets around).

Now I've left that job I do kettlebell exercises instead, lots of videos on Youtube.

Those are odd questions Japanese
Why do you ask?

Have you got anyone you can run with? Friend, running club etc? It’s so much easier with company, and much easier to pace yourself.

If you can’t do that are you warming up properly at the start eg running really slowly to start with for 5/10 mins? If you start off to fast you’ll use all the glycogen in your muscles right at the beginning of your run.

I find varying the pace helps generally with running, eg intervals. My “favourite” session is 10 mins slow jog (30 seconds quick, 35 seconds recovery)x12, 10 mins slow jog. The recovery in the intervals session can be slow jogging or walking or whatever. Because the quick intervals are so brief it’s easy to work out how to get your legs to run faster without feeling like you are going to die.

Apart from that if you can’t speed up maybe your form needs looked at. At a basic level that is getting an honest runner friend to tell you if you are running inefficiently, but I’m sure there are people you can pay to look at your form as well. I’ve run with someone who was going extremely slowly but making a lot of effort once, and it was because she was basically twirling her lower legs in circles behind her, but I couldn’t really say anything!