New to running! Advice please!

[mamawithfive]

Hi,
A few years ago before I had my last babies, I would run 5km 2-3 times a week, in around 30-35 minutes.
Then with new babies and house moves etc, it all went out the window and I didn’t do any exercise apart from walking.
I’ve recently started running again - have been going out 3x a week, but I can only manage 2.5km - and that’s taking me 20 minutes!
How can I improve this? I started back slowly at 1.5km for a week or so, then up to 2km and now 2.5km but I seem to be stuck.
I honestly don’t mind if it takes me 45 mins to run 5km, I’d just like to be able to run that distance again.
Should I go back to the start and do something like couch to 5km?
I’m probably a stone overweight so that obviously doesn’t help.
Do I just keep going as I am? 3x a week at 2.5km, and hope one day I’ll be able to go further?
Any tips or advice would be welcome, thank you!

C25K will ease you back in.

Just keep plugging away as you are. Your body will remember eventually. I am in a similar position (used to do the odd 10k race and even managed 2 half marathons pre kids). I started again in January and haven’t been going religiously but now do 6km in 35 mins without stopping. Started out barely managing 1k without a chunk of walking.

How recently did you start? It takes me a couple of weeks to notice any running improvements. Could you try varying your runs a little? One easy 2.5k, one where you try and push the distance each week - even if you have to run walk a bit and then one where you incorporate a hill or try and go faster. This kind of routine seems to make a big difference to me.

Run/walk works best for me for increasing distances. Then you gradually run more and walk less.

I’m a big fan of c25k

I also take 45min to do 5k but 5 years ago I couldn’t run for more than 20 seconds so it’s still a win.

Good luck

Thank you - I started again at the start of Sept so only been just over a month.
I’m not sure I could go back to c25k as am used to running 20 mins non stop. Maybe I will do the 2.5km as usual, (Or even 2km) and then walk a little, before finishing with a run to get to 3km a few times, and see how that goes!
I live in a very flat place with no hills at all so can’t do any hill runs without driving somewhere else, and I really like to just head out of the front door and go!

Thanks so much, I will add in some walking on my next run this weekend!

How recently did you start? It takes me a couple of weeks to notice any running improvements

What she said. When you are going back to running it’s two weeks of hell then incremental improvements. If I were you I’d try running more slowly but try running for longer each time. It also helps to run with somebody else because the conversation will take your mind off the pain.

I wouldn’t start C25K if you can run for 20 mins, but why not look through the training plan & pick it up from running 20 mins, which would be the beginning of week 6, so do the rest of the training plan to get you up to 5km.

Other option is use c2 5k as intervals so steady jog the walk bits and run the run bits faster. I'd do 1 steady run, 1 intervals ( run 2 walk 2 or similar from 10 s sprints to a longer steadier intervals and 1 run to push distance

Use C25K but start at week 5.
It just gives you that little bit of structure that you need to build up again.

Run walking it sounds like a plan to me. That's how I've built myself back up to 10k after a running hiatus. I just set longer distances and was determined to cover it even if I had to walk a little. Once I could run the full distance I increased it again. I only mention hills as good strength work - I'm in Wales so I have to embrace them. You could chuck in some squats and stuff instead.

Why do you have to stop at 20 mins - what makes you "stuck"? The fact that you're going at such a steady pace (12 min miles or so?) yet are still getting so exhausted you need to stop, suggests you need to take it back to basics and build up your time on feet with running and walking intervals, til you get to the point where you can just jog slowly and keep going. C25k is ideal for that. Good luck!

Yes, pick up at the appropriate point in C2K - I would go back to somewhere before the point where they ask you to run 20 minutes, as part of the point is to build up stamina over a longer period. It is quite magical - I’m a massive fan of it. I’ve gone from not running to now comfortably doing 5km in just over 30 minutes and looking forward to the days when I can go out for longer. And I’m a mid 40s, slightly chubby, completely unsporty person.

Hello!!
Thought I’d update you all!
I downloaded the c25k, and started a few weeks in, just doing some different runs every time, 3 times a week for about 3 weeks.
Now I can run 5km, although it does take me 41 minutes - but I can do it! And have been doing it three times a week for the last couple of weeks, and going to up it to 4 times a week in the new year!
So thank you all! I don’t plan to run further than that, but hope to increase my speed with some weight loss and extra exercise.
Looking back to when I started this thread, 5km honestly felt impossible, so happy now!