I did Park Run today...46 mins, how can I improve?

FourEyesGood · 01/01/2022 12:48

I haven’t done Parkrun (the idea of running near others terrifies me, so I run early in the morning on my own), but I generally take around 35 minutes to run 5k. It’s come down from about 40 minutes since I started running a couple of years ago, and recently I’ve managed to do it in 33 minutes, but my aim is to get under 30 minutes before the end of 2022. I’m always in awe of people who only take 20 minutes (or less!) to do 5k. I’d like to go further, though - even if I’m going slowly. I’d love to be able to go for 10k.

Have you done C25K? That’s how I started, and doing more incrementally definitely makes it all seem achievable.

Well done for getting out there and running! Pushing the pushchair will definitely have slowed you down too.

Forgothowmuchlhatehomeschoolin · 01/01/2022 12:51

I have a theory that if it takes you longer then it has to be better than someone who does it in half the time because you have had a longer run!
My pb is 34 mins but l can't get anywhere near that now although am going to try this year.
Pushing a buggy would def have slowed you down.
Well done for doing it!!

purplesequins · 01/01/2022 12:52

yes to c25k

and maybe add some strength training as well.

speed will come with time and fitness.

respect for running with a pusgchair.
that's hard, also because you need to make smaller stepsz

GhostofChristmasCheer · 01/01/2022 12:54

You could try the couch to 5k app. Or do some more structured run/walk and gradually increase the running time and decrease the walking. So maybe run 30 or 60 secs and walk 60 or 90 secs. Something that feels achievable. You will naturally get faster just by doing it regularly. Don't try to run as fast as you can when you do run, keep it so if you were running with someone else you could chat to them. Going out in the week is important for that too, you don't always have to do 5k if you do that. Even 20 minutes is good.

Well done for going out today!

Newchallenge · 01/01/2022 12:56

Well done! Buggy definitely slows you down. You did much better than those who didn't get out today.

BakedBeeeen · 01/01/2022 12:57

Hi OP, well done on making it the whole way round! To improve your time you could try slowly increasing the length of the jogging to walking ratio. Ie walk for 1 min, run for 1 min, then maybe walk for 1 min run for 2 etc. I find this sort of interval training really improves my stamina, and it’s easier to hang on for a few more seconds each time before your walking rest. Good luck!

Arucanafeather · 01/01/2022 12:59

Well done on your first parkrun with buggy. Consistency is the key I’ve found. Go to parkrun every week you can and do some short jogs during the week: 2-3 km five times a week is how I started. Now I’m comfortable doing 5km and do the occasional 10km. From observing others, the ones who progress their running are the ones who go out week after week jogging 3/4 times a week. All the other aspects: enjoying it , getting quicker, going further, getting fitter, getting leaner… they all come slowly over time if you start and keep it up. I used to feel I had to get better quicker and pushed myself and then lost motivation and then stuttered and stopped and had to restart. This last year, I have made it a fixed activity in my day like cleaning my teeth. Sometime just 2km but I get out there and jog it so I’ve developed the habit. Some days I really don’t fancy it but I always feel great when I’m back from my jog. Our kids are old enough to run parkrun themselves now but I remember those buggy pushing days! It’s hard work. I think walk/jog/walk is a great strategy and that’s a great time. Keep going. I’ll never be quick and expect I’ll always get lapped by the fast runners at parkrun but I’ve nearly got my 50 T-shirt and I can’t wait to jog in it!

gettingolderandgrumpy · 01/01/2022 12:59

Well done , that’s not a bad time with a buggy. Im a plodder as I call it never very fast if I’ve done 5k in 40 minutes I think I’ve done well my pb is 37 minutes so im trying to get back there . Tbh it doesn’t matter how long you took you went out and did 5k just like everyone else was there a lot of them go every week so course they are faster .

WarmForDecember · 01/01/2022 13:00

Well done!

it's slow running with a buggy
some people are just naturally slower. I have little legs and I'm slow anyway, so even at my fittest running loads, I never really got under 35 minutes. I was slow but could run much further than 5k at that point.

It's brilliant to have a goal to work towards and you should be able to shave a good chunk off that time over the months. Just keep going and keep training. Interval training is good for picking up your speed as you need strength in your legs. Keeping going for the full 5k will come with practice, just keep going a little bit longer each time and one day you'll get there.

zafferana · 01/01/2022 13:02

Well, firstly OP well done for getting up on New Year's Day and getting your baby ready and going for a run! That in itself is a win.

In terms of improving your pace, there are a few things you can do. Firstly, you need to get into the habit of running and if this is the first time you've run in a while, 5k is a quite big distance to start with. The NHS free Couch to 5k app will lead you through an 8-week course designed to get you running 5k with ease and if you've either never done this, or not for ages, it's a good place to start.

The other thing to try is not just plodding along at jogging pace on each of your runs. Sometimes you need to push yourself on the pace and elevation, so instead of a say a 3k jog, find a little hill in your local park and do some hill reps (i.e. run up, jog down and repeat), or do some sprints on the flat.

Both hill work and speed work will help you to increase your pace and done in conjunction with gradually upping the distance you're able to run in one go (via the app, or if you have a local running group, see if they do a beginners course), you should see an improvement as the weeks go by.

Original poster

Claptone · 01/01/2022 13:04

Thank you for all of your replies.

Yes to the C25K and the regular but shorter runs, I'm going to do this!

I get very all or nothing with things so allowing myself to do 2km in the week is much more motivating to get on with than facing 5km great idea!

Consistency is the goal, it's the only thing I've never achieved.

I think C25K works work for me, it was the anxiety of when to pick the running back up and then when to stop that was the worst part of today. Structure would be good.

If I keep it up now with the buggy maybe I'll yip it round one day when I don't have it

OP posts:

Original poster

Claptone · 01/01/2022 13:06

@WarmForDecember

Well done!

it's slow running with a buggy
some people are just naturally slower. I have little legs and I'm slow anyway, so even at my fittest running loads, I never really got under 35 minutes. I was slow but could run much further than 5k at that point.

It's brilliant to have a goal to work towards and you should be able to shave a good chunk off that time over the months. Just keep going and keep training. Interval training is good for picking up your speed as you need strength in your legs. Keeping going for the full 5k will come with practice, just keep going a little bit longer each time and one day you'll get there.

I have little legs too. I'd be happy just to get round without walking one day. That must feel great.

OP posts:

SantasChestnuts · 01/01/2022 13:07

I started jogging again about 2 years ago after years of living like a blob fish! I hate anything structured as we all have bad days or rainy days. The thing I found helpful was music. At first I'd challenge myself to jog for the duration of a time and then walk for a tune. Then I'd jog for 2 or 3 tunes, depending on how I felt. It really didn't take long before 5km in 30 mins became my normal pace. If it's rainy or I'm not feeling great I have a few 3km routes.

I'm now 4 months post caesarean and am struggling to shoehorn exercise into my routine with 3 kids. Getting out consistently is key!

Cavagirl · 01/01/2022 13:08

Another recommendation for C25k!

And big respect for getting around with a buggy!

MelonTits · 01/01/2022 13:33

That’s fantastic. Running with a buggy is hard work - I was a regular parkrunner before pregnancy but never manage to get a decent time with the buggy. It’s a great way of combining childcare and running though.

The only way to get faster is to keep going! Running multiple days a week

Muchmorethan · 03/01/2022 15:50

Good grief... u did it pushing a child.... faints...thud!

I did the C25K and have done a few Parkruns now.

Once l was able to run 5K without feeling like l was going to vomit, l started back at w1 and instead of walking for 90s l run at my normal pace and l speed up for the 60s.

fellrunner85 · 03/01/2022 17:44

First of all, well done OP - buggy running is hard on the arms, so you get a proper all over workout! And 46 mins is a great base time to start from.

The key to getting better times at Parkrun is to try and maintain a consistent pace for three miles, and then have enough left in the tank for a sprint finish at the end.

That means not going out too hard and then blowing up when you run out of fuel. So if you need to run/walk, then run/walk from the start, making sure you still feel comfortable at one mile, and then at two. Speed up from there on if you can.

Going out too fast doesn't get you "ahead" of yourself so you have space to slow down later; it's more like a Wonga loan, in that you're putting your body in oxygen debt which you then have to pay back. The quickest runners are those who are able to pace themselves well throughout (that's why you'll notice elite marathon runners are metronomic in their pace).

Also, sounds obvious, but to run faster, you have to run faster. That means doing faster intervals in your training, so when you get to parkrun that faster pace feels normal to you and you can hold it for longer.

At first you'll improve quickly, but after a while you'll plateau and won't PB every time. My PB, for example, is 20 mins - but I can only run that on a flat, tarmac or path course. Put me on muddy hills and I'm slower, but then off course everyone is, so my position in the field is often much the same. I also won't run 20 mins every week even if conditions are perfect - some days I don't feel great and the legs are like lead, but that's the way it goes.

Finally, stop with the "little legs" thing! Don't do yourself down. Most of the greatest runners are short and have little legs (most champion Kenyan women are little over 5ft). You absolutely can get faster, but the mentality is key - so don't set yourself back by telling yourself you're at a disadvantage

Glittertwins · 03/01/2022 18:06

Well done for doing it with a buggy too!
You will get faster the more you do it, some park runs have pace runners s you can join into a group there although not sure if this is currently allowed.

emmathedilemma · 03/01/2022 20:57

You got out and did it on New Year’s Day which is more than most people managed!! The nice thing about parkrun is that you can run or walk at your own pace. Some courses are faster than others and if you start near the back that can easily add close to a minute to your time compared to what a race “chip time” would be. Not all buggies are made for running too, it’s a lot easier with a running buggy. But c25k intervals will help your stamina to run the full distance, and then work on improving your speed.

HeavyHeidi · 04/01/2022 06:50

the jog-walk system didn't work for me, so if you find you're not improving, try niko niko running. Slow right down, all the way, yes it might be slower than your walking pace. But you want to keep jogging for 3, 5 etc km. Once you can do that, you can slowly increase speed.

Shopgirl1 · 04/01/2022 22:39

I think at your stage you just need to build up base aerobic fitness by running regularly at an easy pace - 30 minutes, 3 times a week, you would be under 30 minutes for 5km in a few months - not sure about with the buggy though. Losing a few lbs will lead to faster times also.
After that you will benefit from speed work, intervals etc to get a feel for running a bit faster, but right now, consistent easy running will bring your time down.

RedLines · 04/01/2022 22:46

@Claptone

Just that really I did parkrun today and completed it in 46 minutes.

I am overweight, size 16 and was pushing a one year old.

I did a mixture of jogging and walking and really struggled to keep up the jogging.
It just seems so far to go before oven even finished one lap even though I can see people much older yipping it round and lapping me 🤣 It's only 5km which I'd walk no problem, can't get my head around jogging for that long.

I had never jogged with a buggy before not sure if this helps or hinders?

The first time I did it pre baby and Covid I did the same course in 38 minutes but my goal now is to finish the year with a better time than 46 minutes.

I hate running but it seems to be the most convenient way to exercise with no excuse if I don't have childcare and the baby slept the whole way round so the fresh air and motion was good for him too.

Did any one else do parkrun today? How did you do?

You did brilliantly!!! The way to improve your time is to do exactly the same next week, and the week after. Fantastic effort!!! Just stick at it and two things will happen...your time will go down and your weight will go down.

You have motivated me to get off my backside on Saturday and run too

jeffersonsam · 05/01/2022 09:47

You are start a fantastic job, You are taking a right decision, My small request is don't take a long step within a few days. Try to follow the running in a normal speed and time. You can increase your running time and speed gradually. This will supports to improving your body fitness and also helps to keep your workouts in a proper way.

AuntieStella · 05/01/2022 10:47

I think that's a good time with a buggy - well done!!

I think the best advice is just to keep going. Add in some faster sections - look for a tree or lampost in the distance (not far, just 50m is fine) and run flat out to it, then go back to a very gentle jog until you feel OK again, then look for the next tree/lamppost. Do it twice in runs for a week, then three times, then four, then go to the next tree - get the idea?

If you can, do one run a week without the buggy - less often if that's not easy, but whenever you can. That's when you'll really see how much 'lighter' you feel and how much faster you can go when unencumbered.

When I volunteer at parkrun my favourite role is tailwalker - your current time is well ahead of many!

Do remember to do some strength and conditioning sessions too. Running is fabulous as cardio and for some muscle groups in your legs, but does do that much for everywhere else. Being fitter and more flexible generally will help you run better. Try Pilates as a starting point?

RedLines · 27/01/2022 13:31

How's it going?
Did you keep at it?