Running - how to improve?

[tadpolefeet]

Hi there,
I wonder if anyone can help. In the last 6 or 7 months have taken up running. (I did C25K a few years ago, but didn't stick to it.) I started with a beginners group at a local running club which took me to 5k, then a progression course that took me to 8k. Then I had to take some time away over the summer but got back to it and have been pretty consistently going out 3 times a week, usually managing about 5k for each run.

But I'm still finding it so hard - I'm so slow, can't talk and run, and can't manage hills at all. I'm 55 yo and nearly 12 stone so a bit overweight. I really want to get a bit better - mainly so I can keep up with the friends I go with (we all started together), and so I can enjoy it a bit more. I've invested in a Garmin watch but whenever I read about zones, heart rates etc I find it all very confusing and don't know what I should be aiming for. I tried doing some exercises that were supposed to be strengthening, but my body ached so much the next day it put me off - the last thing I want to do is anything that stops me going out for a run! (And when I say I'm slow, I really am - it takes me about 40mins to do 5k!)

What would you advise someone in my position?!
Many thanks!

ps I have to go to work now, so probably won't be able to reply until tomorrow

I’m in a similar position to you and I don’t think 40 minutes for a 5k is that bad!

I signed up to a free training plan from Runcoach, which is just two long runs plus a tempo run with some exercises (high knees, skipping etc) and strides (almost sprint intervals) every week.
I found out that the pace I have been doing my long runs is actually my tempo pace, so my long runs need to be much slower.
I used an online calculator and just put in the time for my last run. .https://runbundle.com/tools/running-training-paces-calculator

It seems counter intuitive to run slower to get faster, but it seems to be the thing to do.
I’d say don’t worry about heart rate zones too much, mine has come down a lot as I’ve got fitter.

The exercises that made you ache, you need to keep on doing them. As long as it's not pain just ache, they'll be doing you good. 3 times a week, work up to a harder level from a simple start. Good luck!

Quick answer: you’re running too hard and you’d benefit from doing more brisk walking - where you feel like you’re faster than a comfortable walk, but can still speak full sentences.

Kudos to you, you’ve been pushing through regardless, so you definitely are capable of getting better. You just need to get the strategy right.

Longer answer: a 40 min 5k is 8 mins/km. Given your sex, age, that you’re a bit overweight and don’t have a long training background, I would generously estimate your VO2 max at 30 ml/kg/min. This means the 8 min/km running is likely above something called your aerobic threshold - the point where it likely gets uncomfortable to run. Doing more movement just below this threshold will benefit you.

I’d reduce the number of runs at your current pace from 3 to 1 per week and treat it as your higher intensity session. For the remainder of the week I’d try to increase the frequency of brisk walking. Ideally, brisk walk every day. We actually ran some analysis on Strava data and what separated the best runners from the rest -> it was clear that sports science was right: focus on increasing frequency (number of times you go out per week), distance (how far you go during the week) and then intensity (time below your aerobic threshold). Intensity is important, but not before you get these things right.

If you lower the intensity to brisk walks you should recover better and be fresher for the higher-intensity run with friends. Plus, each session should be more enjoyable.

I'm 60 and can run 5k in about 35 mins. I found that more interval running - run 1k, walk 500m, run 1k - helped me with breathing, overall endurance and improved my speed a little. I generally run 5k two or three times a week.

40 mins to do 5k is not slow! Have you tried Jeffing? I think it makes a big difference.

Your times aren’t that slow. The only person you are running against is yourself, and as the saying goes, you’re running past everyone on the couch.

What do you want to achieve from running? It’s not great for weight loss post 50 but is great for heart health if you want to focus on that, and also good for de-stressing and keeping cortisol levels down.

Running up hills is about practice. Set a marker and run to that marker, then push a few more yards each time. I have just started sprinting up hills and I count steps, trying to increase the number each week.

Strength exercises will help - muscle ache just proves your muscles are getting stronger.

Good luck and we’ll done for getting out there.

I tried doing some exercises that were supposed to be strengthening, but my body ached so much the next day it put me off - the last thing I want to do is anything that stops me going out for a run!

I do a strength class and find that going for a (small) run the day after actually helps with the soreness. I never want to go due to the stiffness but once I’m running it all loosens up. Also, the aching reduces the more you do the strengthening exercises.

Running with no muscle strength to support the joints is a sure way to knee/ankle injury (speaking from experience…). And building the muscles will improve your speed of course. But mainly, you need it to avoid injury.

Dig out that old c25k plan and one or two runs a week go back to the run/walk routine but try running faster in the run bits. Remember how knackered you used to be after 2mins run? Try to put that same level of effort in - it should mean you’re going faster. Over time with sessions like that you’ll naturally run faster in your longer steady runs.

What about doing intervals?

Run really really fast for 30 seconds then walk for 30 secs then run as fast as you can for 30 secs. And so on. Do 5 rounds - 5 minutes, with the runs at maximum effort each time (of course as you tire you get slower, but max effort each time even if it gets slower).

I think there's a technique called fartlek which is something like this as well.

Garmin training plans are worth a try. You can set them to a target (so a minute or two faster than your current time is realistic). The advantage is that the instructions are on your wrist and there's instant feedback.

Ultimately any method revolves around varying your pace. Get a small proportion faster, and have the majority "easy" or at least in your comfort zone if "easy" sounds like the wrong description!

Varying length is important too. If you're pushing pace/ hills, do it in a shorter session. Do a gentler, longer run to boost stamina- if that means breaking it down into run/ walking to make it more managable, that's fine. Jeffing is similar to the first couple of weeks of C25k, but the walk is no longer than 30s, usually with shorter running intervals too, and the short run/ walk/ run cycle reduces fatigue setting in.

If you do 3x 40min 5ks a week, you can keep that total 120 mins running per week but proportion the split differently.

You can also create structured running workouts on Garmin Connect and sync to your watch so they'll tell you what to do/ how long/ how hard.

I bought a Garmin watch too, and did first a 5k training plan, now a 10k one. I have a chronic illness and need to take smallish steps to build up fitness, so I set it up for a 20 week plan. It helps a lot. I've gone from 5-6 miles a week to 12 miles a week over 4 runs. The running workouts vary from several miles of easy run to some cadence drills, hard pace runs, hill repeats, negative split runs. I would never have thought of mixing up workouts without Garmin telling me to do it. So why not try a structured training plan from Garmin Coach?

I'm still a beginner and I'm still slow by your lights but I'm getting a bit faster every week just by following the plan I have set up. I can also feel I'm stronger and running more naturally and powerfully and with better form. More speed will come. I prefer the longer slower runs also, but that's just me.

I had to learn to go uphill because I live at the bottom of one - first I run-walked, then I jogged really slowly - probably as slow as normal walking pace - now I am jogging faster and not out of breath.

You could start a more gentle strength training program with bodyweight exercises. I started the XBX program (you can find it on Google) which was only about 3-4 minutes to start with, but it really does make a difference as you go up the levels and stay consistent with it, and there are very very few aches because you start so gradually. James Dunne also offers a lot of bodyweight exercises for runners that might be useful.

Jeffing! It's the way forward! Google it, it's a run / walk method by Olympian Jeff Galloway. Complete game changer.

Both, as others have said.

For your cardio it's important esp for women to have weight bearing exercise-- so anything on your feet- to help stave off osteoperosis.

40 minutes to run 5k isn't slow at all!

I think you're probably running too fast. It's so easy to worry about being too slow on every run, but that can almost lead to racing yourself 3 times a week! Which definitely won't help you improve.

But you're doing brilliantly. And just keep doing it! Jeffing (as others have said) could well be the thing that gives you what you need.

I finished c25k a couple of months ago, also in my 50s and was wondering how to progress. I want to get my 5k time below 30 mins so read up on how to do that. Basically run longer. But I was finding just doing the same thing a bit boring without a proper plan. I built up to running for an hour slowly over 10 weeks - based on something posted on here a while back.
I do one/two short 20-30 min runs, one 30 min run with intervals (varying from 1-2 mins up to 10 mins) at a faster pace (heart rate zones 3-5) and 1 long run per week. Everything apart from the intervals are done in zone 2 - which for me is a heart rate not above 137bpm. I won’t lie- it took patience to be able to run that slowly in the beginning but now I’m reaping the rewards. It’s easier for me to run slightly faster without puffing.
I also do a strength training class 3x week.
I’m conscious of my age and risk of injury- lots of running plans out there seem to be designed for younger fitter people. However, I’m in good shape and enjoying feeling fitter than I have in 20 years - I’d say mix it up a little and don’t be afraid of feeling a bit sore after exercise- muscle aches will improve with time!

Hill repeats, intervals and stairs. Don't run every run the same- factor recovery runs and gentle low speed days into your overall plan.
When I'm training my week will include 1x hill repeats, 1x stairs, 1x tempo run, 1x long run and 1x recovery.
Hills especially had a massive impact on my speed and aerobic fitness. Once you realise that you can smash it up a hill and not die it teaches you a different level of discomfort/tolerance

I'd also recommend the Jeff Galloway method (affectionately known as jeffing!) There's lots of info online and a fab Facebook group called Girls that Jeff.

Is there a parkrun near you? Aimed at runners and walkers you will find people finishing 5k at all different speeds x

The strength work is really important for your running and general health. If you do it after your runs you can give yourself more recovery time so the soreness has a chance to wear off - plus it will decrease over time and running through it can ease the stiffness. And yes to trying to run a bit slower for most of the week so you can go longer.

40 mins for a 5k is not that slow. At my very very very fastest my 5k was 28 mins. But it was a lot of effort and a lot of training to get to that point. My average was about 35mins for 5k.
I think the issue here is you’re feeling in competition with others, to be able to keep up with them. But actually, how long did 5k take you when you first started? That’s what your competition is.
you could try interval sprint runs. But I found them impossible and never stuck to them. I just found that over the years I naturally got faster.
my last hurrah (pregnant and then have barely run since 🙈😂) was a half marathon finishing at 2hr 15 mins. And I was so proud, because regardless of my time I was capable of running a half marathon. Don’t compare to others, compare to yourself x

Agree with jeffing and agree with hills. I avoided them, because I hate them 😂 and I also hated jeffing because it felt like cheating. But both things do help.

@SportsAndExerciseMedicineDoc the online calculators I’ve seen are a pretty mixed bunch - how do you measure/estimate aerobic threshold?

Honestly, at your age I would bin off the running and take up brisk walking instead.

Running, especially at a slow pace, releases too much cortisol and can actually make you hold on to weight. It can also give you that ‘skinny’ fat look where you don’t have a bum!

Walking combined with strength exercises (just on the floor at home) is fantastic.

Did you mean to be so rude?

55 is hardly ancient fgs

Some great advice on this thread apart that one completely ageist slur!

Lots of good advice here. I'm a similar age and run perhaps marginally faster. When I put my times into an/sex grading calculator, it turns out that I am not "really slow" compared with other women my age, and that's only including those who run and log their times somehow. Of course it looks like it in the park, because maybe half the other runners are men and most are younger than me! I've just put yours in and nearly a third of women your age run a 5k slower - so you are faster than quite a few women who log and a lot faster than those who don't run at all 😀. I get you want to be able to run with your friends whatever the stats say and strength training, slowing down for long runs, and intervals may all be part of that.

https://runbundle.com/tools/age-grading-calculator