Running speed

[Pipsqueak11]

Feeeling v disheartened about my runnning efforts. I started couch to 5K last year and have gradually built up to run 10 K just before Christmas. I was feeling very pleased With my achievement and decided to have a look at pace tables. It took me one hour 30 minutes but looking at the tables that means it took me 14 mins per mile and walking speed is said to be 15 mins per mile FFS!! So all my efforts seem completely pointless if a fit person could walk pretty much as fast as my run . Feel like giving up ;(
For context I am a fat lump and mid 50s .i just don't think I can run any faster though . Wondering what to try next?

I'm relatively slim and fit (hate running but walk everywhere!) But I'm not sure I could manage walking 10k in one go at a consistent 4mph. I think your stats sound awesome, and you're only going to improve them if you keep it up! Don't be disheartened.

Thanks spark. Perhaps I just need to be a bit more realistic about my goals

If you're at a pace that gets you breathless and you don't stop for the duration then I think it's worthwhile. Surely you'll get faster the more you jog?
I've not checked my stats and my teenage daughter thinks I'm slow but I really don't care.
Keep it up, I think that you're doing well.

I don't stop . I wouldn't say I get breathless either but when I have tried to go faster before I can't sustain it

I'm slow at running too one way I've found to improve my speed is interval training which does work - run fast for 1 minute then slower for another minute and repeat till you've done it 6 times. I also do intervals with running club and to out with them too which works to improve my speed and fitness (even if I go in the slow group).

The first time I ran 10k, it took me an hour and 13 mins and I was really pleased just to run 10k. I don't think there's anything wrong with your time. I've just walked just over 7k this afternoon and it took one hour 40 mins. Well done and keep it up!

Thank you . I'll try the interval running suggestion

I found that varying my runs by doing one long run, one quick run and one interval training run helped me speed up. Also doing hill work is meant to help although I haven't tried this yet. I found that losing some weight has helped me get faster as well. I used to do 5k in 38 minutes, this morning I did two park runs, the first in 27 minutes and the second in just under 29 minutes.

You might like this article about the benefits of slow running too.
therunningbug.com/fitness/motivation/the-benefits-of-slow-running

Do you know how to run? I had a couple of sessions with someone from the local running club which changed my style completely so I wasn't actually slowing myself down and gained some speed. I also re-did C25k but with the "walking" sections being at my usual running pace and the "running" sections being as fast as I could go.

You can either go faster or go further but not at the same time. The other suggestions for interval training are spot on. You know you can run 10km, now it's just about getting faster. You can do it!

Thanks all for your replies . I have lost about 2 st since I started but still overweight quite significantly so I know this will hinder progress so I'm working on this , I have presumed my technique is ok simply because i have never had an injury or a tweak following my runs. I normally go 3 times a week, I get quite a lot of negative vibes from people ( not my family who are all very supportive) around damaging my knees or having a heart attack and I think maybe subconsciously this is holding me back as I'm a bit scared to really go for it, I'm nearly57 and weigh around 14.5 stone so you get the picture .
I sometimes do treadmill at the gym . Perhaps I could use that to speed up . I'll also have a look at the link to slow running. Thanks all for the encouraging words

I also re-did C25k but with the "walking" sections being at my usual running pace and the "running" as fast as I could go

Love this idea. Thanks!

Definitely try the intervals suggestion , if you don’t have a funning watch then find a long road road with lots of lamposts ..sprint from one to the next (8/10 exertion) then recover (jog or walk) until the next one (5/10) etc. You can also do sprint 2 , recover 1.

Why not look at local running club and then you’ll get pushed a little more than you would do by yourself. We do threshold runs (comfortably uncomfortable !) , hills etc all of which help improve speed. If you’re worried about the speed you run then you can always ring them and let them know your pace beforehand to see if you’ll fit in

decided to have a look at pace tables

That's your mistake.

The only competition is with yourself. If the first time 10km took you 90 minutes, go again and target trying to get under 85 minutes, then 80 and so on.

My first 10km was around 90 minutes. Took around 6 months to get a sub-60 time but I'm still most comfortable at around a 65-70 minute 10km.

I agree with pp who said faster or further not both at the same time. A So you could work on improving your 5k time and you will naturally get faster. Do you have a local park run? That’s great for seeing your improvements.
I also use Strava to log runs and once I know where the segments are (although you can make your own) I will deliberately go faster to improve on my previous time.

I’m very slow too but concentrate on enjoying the run

Yes I do enjoy the run and the feeling afterwards v much - I'd definitely miss it if I didn't go . I do the park run route ( early in the morning when no one a round ) but not the park run itself as I am too self conscious for this . I definitely couldn't run in / with a club but I'm going to try some of the suggestions this thread and really focus on pushing myself rather than lolling around , thanks again

There was a thread on here about slow running, Niko Niko I think it was called. I'm notice how to link but scroll back through the threads and you'll find it.

Here we go. www.mumsnet.com/Talk/exercise/3273109-niko-niko-running-technique-experiences

Thanks Empress

Park run is generally very non judgemental, if you can run it, you definitely won’t be the slowest person there as some people just walk or do a mixture of both.

I wanted to say a few things

1. You are doing amazingly and have come a long way so don’t beat yourself up.
2. You will improve over time if you keep st it. 5 years ago I did a 10k in nearly an hour, now it takes me just over 40 mins in a race.
3. A couple of years ago another runner pointed out to me that I shuffled and dragged my feet whilst running. When I look at runners at parkrun, the difference between faster and slower tends to be running form and economy. So if you want to get quicker, this could be a place to start? Some physiotherapists will analyse your running form and give you suggestions for drills and exercise to make improvements.

Hope that helps but please don’t feel down about it XX

Who cares, you're. Bloody awesome for getting out and running. You're going faster than anyone sat on their arses.
I used to be so caught up with times and looking at jy watch constantly. Then my watch didn't work one day and I enjoyed my run sooo much more. I now don't care about times. Some days I'm quicker, some days I'm slower. I'm just glad to be able to run

Minor point - 15 minutes per mile for walking speed is quite misleading. 4mph is a fairly fast walking pace - google maps for example works off about 20 minutes per mile for walking on the flat. DH and I, both fairly quick walkers (little legs though) usually ‘beat’ google maps timings, but not by much.

So your running is faster than walking by more than you realise!