Running- please help me get faster

[TheZeppo]

I’ve never been a fast runner, but used to run approx 9.5 min miles, did a half in just over 2 hrs 15. But that was all in my early 30s.

Now late 30s and can’t get faster than 12 min miles and can barely cope with 5km never mind any further!

I thought it would get easier in time, but 6 weeks in and I still feel like my legs are lead and I’m hating every step.

Actually- help me love it again, never mind the speed! What are your best tips?

Change up your training, don't just go for a run every few days, try doing one long slow run, a 'fast' run or fartlek/intervals and then two comfortable runs a week. You'll see improvement in no time.

I'm really slow (although I did just do a HM in 2hrs 15 at nearly 60), but I don't mind being slow. I concentrate on stamina, on extending my distance, rather than speed. Sometimes you just need to get your fitness up before you worry about going really fast!

What about extending your distance, then maybe running say the first 500m as fast as you can for a few times, then stretching it to the first k as fast as you can and gradually build it up that way?

Random, but up your iron intake. I couldn’t get any faster on my bike or running despite a lot of effort and it was deeply frustrating. Had my iron tested, was low, sorted it and what a difference!

Try the C25k+ podcasts. They're good for introducing running at a mix of speeds.
Keep it mixed. Some longer runs for stamina and shorter, faster runs.

Other strength work is helpful too. Yoga seems to have helped me a surprising amount, I suspect it's the core strength.