Why is running still so hard?

[TheBikiniExpert]

I did C25K 2 years ago. I run 3 times a week (2×5k slowly and a briefer sprint). I still feel like I'm dying and it's just unpleasant. Much older runners than me seem to be able to enjoy it, even hold conversations! What am I doing wrong?

I’m not too far off what you describe. I’ve done c25k all the way through four times now, the final three times alongside also running 5ks a couple a week and trying to use the programme to get faster. Eg, jogging and sprinting instead of walking and jogging. I’ve also done the 5k to 10k programme. I’m still very slow. I still can’t hold a conversation when running. That’s still a massive improvement on where I was. I mean in that I can not exercise for several weeks as recently when I hurt my ankle, and then when I go out, I do do a 5k without much actual difficulty - it’s just I’m slow, and it’s getting embarrassing!

I think the best improvement I had is when doing the 5to 10 k programme so I’d maybe look at that OP

I’m very slow. It takes me 40minutes to run 5km but I can talk most of the way through unless I’m on a hill. I can’t run on my own though. I run with a club so I always have someone to keep me company, I wouldn’t keep going if I didn’t have someone with me.

I found running was much more comfortable after I’d strengthened my legs through weight training. It didn’t seem as painful. I thought they’d strengthen through the running but apparently not. In terms of speed, I am slightly faster but I’m not really one for measuring and recording speeds etc

Running is always hard IME but it sounds like you're running too fast, if you're unable to hold a conversation.

I've never enjoyed running and much prefer cycling but am currently doing the C25k again after a long layoff from running.

Not everyone responds in the same way with HIIT. I seem to respond best when using a stationary bike and doing this workout:

It really opens up my lungs and does wonders for my pace.

IMO speed is irrelevant and never embarrassing. Just do what's comfortable for you.

I can never hold a conversation and my 5ks sea between 27 and 30 minutes.

I do 5 and 10k every week. Been doing this for nearly 3 years and it never gets easy or enjoyable. In fact, it was way more enjoyable at the beginning. I think I pushed myself more too. I used to feel like I was flying; now I'm pissed off with how leaden I feel.

But I like how you can see the muscles in my thighs and I like the ending.

You're running too fast for a conversation is all. If you slowed down you could chat. For example - my 5k pb is 20 mins. No way could I chat at that pace. But I could hold a (sort of) coversation at 24-25 mins, and properly talk at 26-27 minutes or slower.

Nobody can talk when they're going all out - eg Kipchoge wouldn't be able to chat to you on a 2hr marathon. But that's why "chatty pace" is much slower than your effort pace.

If you only run very short distances, slowly, it's not that surprising that you haven't built up the stamina or speed to find your chatty pace yet.

Because it only gets easier if you constantly push yourself. By which, I mean, running a 5 k only becomes easier if you train for a 10k. Running a 10k only becomes easier if you train for a half marathon. If you only run 5ks, (unless you are actively trying to improve your speed), running a 5k will remain hard work.. At least that's been my experience.

Yeah slow down until you can hold a conversation. Even better if you go with a friend and have an actual conversation.
Save the harder work for races or a time trial once a month.

You are running too hard

You need to do most of your runs in zone 2

You need a HR monitor really.

This is a very good podcast on it

open.spotify.com/episode/3yL0qIEH7WpIfhZjtOlSL4?si=AzDOrX6sQmucsRXq4d5vVQ

Join a running club. Fartleks and Kenyan hills, pyramids etc will help. And weight training twice a week.
what’s your heart rate, on average, when you run?
I had Covid. Prior to getting it, my average HR on a parkrun was 140, I was able to do 5k in around 27 min. Post covid I was left with myocarditis, average HR 180 and 37 min for 5 k. Check your heart is healthy, basically.

Thanks everyone. It normally takes me about 37m to do 5k which doesn't feel particularly speedy 😁but I guess I could go slower. I don't really have time to do longer runs.

If I were you I'd look for something like a football pitch marked and use the lines to do some interval training - run asking the long edges and walk along the short edges - forget about times - the really unhelpful - just enjoy that feeling of cranking your body up and getting it moving, the wind, the sun, the birds, etc - at some point you will feel like running 3 success of the pitch or maybe 4 -but you can still switch back to walking down one side when you need to. I think most runners have it in their mind that you have to run continuously from day 1 and that's just making it unrealistically hard - you will build up your fitness gradually by not trying to run too far in one go - your blind to feel disappointed if you feel you have to keep running and that's it somehow cheating of you stop to catch your breath so that's why I think it's better to start with a running with built in stops approach. You don't have to sprint down the sides either - obviously you can when you eventually feel up to it but I wouldn't do that to start with - give it a good few months. Interval training - most people think of short sprints (fartleks!) - I have twice pulled hamstrings doing them - probably not enough stretching or warming up - I'd say just run at what's comfortable - I ran for years and wouldn't have been able to hold much of a conversation so that's no measure of fitness IMHO.

Thanks everyone. It normally takes me about 37m to do 5k which doesn't feel particularly speedy 😁but I guess I could go slower

It doesn't matter if it's speedy compared to anyone else; it's what's speedy for you.
Presumably you can walk while holding a conversation? And if you can walk while holding a conversation, you can run while holding a conversation - if you do it slowly enough.
All your runs shouldn't be at the same pace, though. Some should be chatty, some all-out tempo efforts, some intervals. C25k prepares you well for this as it's based on an interval approach.
If you slog out all runs at a hard effort you'll never improve, as you won't ever go fast enough to get speedier, or slow enough to gain endurance.

@BuddhaAtSea sorry, hope you don’t mind me tagging you but what you said about heart being healthy struck a chord. I hope you are getting better post covid.

I ran a 5k today in 36 minutes - across country - grass, uneven paths, stiles, streams, etc. my heart rate reached 182. I’ve had heart problems before. I’m now wondering how I can check if my heart is healthy….I know that’s a big question but reading what you wrote after pushing myself to run a 36 minute 5k made me wonder!

I could have written this post…. I did C2K about 3 years ago but have never managed 5k in 30 minutes, despite running 5k three times per week. My best time has been just under 32 minutes but every time I get ill (e.g. Covid) or take a week or so off for holidays, my time drops down and I have to work to get it back up again. It has also seems to have no noticeable affect on my muscle tone and I still have really flabby legs!

However, I’m nearly 50 and can climb flights of steps and steep hills without getting out of breath, and walk for miles without getting tired. I was skinnier in my 20s and 30s but feel much fitter now. I therefore tell myself that I’m never going to be “good” at running but it’s good for me, and that’s what makes me keep doing it.

“C25k” not “C2K”!

I also meant to add, I hate doing it, every single time, I thought that I would start enjoying it one day but it hasn’t happened. I do enjoy feeling pleased with myself afterwards though, which also motivates me to keep carry on going out three times a week.

I still hate it. Been going to the gym for nearly 20 years. Hate that too.

180 is normal for my running heart rate. It used to be in the 90s in my 20s. After covid 1, it went up to 200 for a while.

On the flat and feeling good, I can do 5k in 27 minutes. 10k in an hour. I went through a phase early on when I first started, where it felt like flying and I loved it. But then, I fall in love with novelty. In the woods, it can be nearer 40! Currently, I'm struggling to get under 30 minutes. But I'm wondering if I've had a mild dose of covid again recently (would be 2nd this year, 3rd in total), because I can barely get to 1km without needing to stop.

And I'm always out of breath if I walk up stairs. Especially in work. No matter how fit I am.

Thanks everyone. I went on a slower run and it was far more enjoyable. I think I might stop trying to think I should be able to do 5km in 30 minutes and just listen to my body more.

Mixing it up is good and there's lots of ways to do it.

There are 3 C25k+ podcasts that are a good introduction to playing with pace.

@Indoctro thank for that link, I found it really useful. I knew nothing about zone 2 training and have obviously been running my runs too hard and never improving. Went out this morning at a snails pace (my zone 2 is 8-9mins a km) and had a much more enjoyable time!

@TheBikiniExpert I was in a similar running rut so thanks for the thread!

I wouldn't worry about speed or distance particularly, you're running for you and so don't make yourself hate it! If you do want to improve though mix up your runs- long distance, hiit, hills and do strength training too- as well as eating foods that nourish your body.

I'm pretty fit, I hate running with a passion, it's just not my thing. I can knock out a 10k swim in front crawl but run 2k? Nope. I've given up!

@SpotOnMyBot it's a slow process but if you stick with it , it pays off in a year your Z2 will me a minute or 2 faster per K which then affects your top end Z4/5 making that even faster ..which makes you a much quicker runner

But it is a slow process but worth sticking too it pays off in end.