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

OP download the Nike running app immediately it is life changing. The global running coach is amazing, talks you through the runs, managed to get me running and I am not a natural runner!

You can also sync to Spotify so your music runs in the background:

I'm evangelical about this app and could not run a step without it!

It sounds like you are doing very well. 40 mins for 5K is not a bad time at all.
Make sure you are fuelling your runs with good nutrition and eating well after to aid recovery. Good shoes too are a must!

Intervals. Join a club, their sessions will be structured around intervals.

@olderbutwiser

For the comment I made above, I just used a back-of-the-envelope calculation of 50% of VO2 max.

There are a few ways of estimating the aerobic threshold more accurately:

1. Do a step test at an exercise physiology lab.
2. Use rating of perceived exertion (RPE) and compare to something like the Borg Scale. Go out for a run and when you feel. Roughly an RPE of 11 out of 20 corresponds (crossover between light and moderate) to the aerobic threshold.
3. Talk test: identified as the point at which an individual can no longer comfortably talk in full sentences.

I’d be wary of online calculators. In the lab we see, even in ‘fit’ individuals, the aerobic anywhere from 35% to 80% of VO2 max.

I think the more amateur you are in running the more valuable a lab test can be.

Another one saying you need to stick with the strength exercises too. I go to a running club and there is a general consensus that that running without building other muscles to support through strength leads to increase in injury (I learned the hard way through a torn acl which physio confirmed could have been prevented with stronger glutes).

Think long term even if it slows you down on the odd run

Ageist and anti running nonsense.

Our club has plenty of over 60s still happily running regularly and in some cases outrunning those in those in lower age brackets.

Walking is great too, but op asked about running.

What on earth are you basing that on?

Walking in no way compares to the cardiovascular fitness of running lol I'd be interested to see any studies backing up your cortisol theory? There is a total glut of evidence on the benefits of exercising into middle and old age

OP, I would rejoin a running club or C25K group, and keep on doing the strength work.

Do you do parkrun? I think it can be motivating to attend regularly and see how you progress with your time there. On the other hand, you can try running slower there of you start further back. There will be runners/walkers of all paces and everyone is supportive.

The aches that you feel the day after strength training is a good sign as it means you're getting stronger.

I'm 48 and started running 3 years ago. I was overweight when I started.

My running speed was stubbornly slow. It was also not enjoyable and felt like a slog every time I went out.

I've now lost a over stone and a half (very slowly) and am a healthy weight. My speed has increased loads without putting in any extra effort or training, and running is actually enjoyable most of the time!

Agree with the lady above saying about age range, if you do park run it groups you into an age and sex group, and then you get your position within that group, that would maybe help you see your worth.
in my comment above, I’m comparing my speed to yours, I was in my late 20’s early 30’s when doing those sports, and running about 4times a week. And I was still only marginally faster than you. x

I am 70 and recently completed the couch to 5k. I am now running for 20 minutes every day - I get bored with more. I am slowly losing weight and walking up the local hills is much easier.

How is saying ‘at your age’ ageist?

It’s no different from saying to a 22-year-old ‘at your age you probably don’t need to worry about osteoporosis’. Different activities and lifestyles are relevant for different age groups.

Not ageist at all.

Something else I didn’t say is that menopausal women couldn’t be good runners. Just that it’s not always the best exercise for women post-meno.

Ignore the prick who made the “at your age” comment. Unbelievably rude.

OP you have made a great start! I’m a bit younger than you and am currently carrying a bit too much timber. I take about 35 mins to run 5k. I have a longer history of running and have run a couple of halfs, even did a full marathon!

One thing I’ve never been is fast! Something I’ve started to do which has made a difference is intervals. I like to do these on the treadmill. 10 mins slow jog followed be a minute fast a minute slow.

Do you have a goal in mind? Not that you have to have one!

I would train for a 10km and then you’ll have a bit more structure to your runs and something to aim for.

And yes, strength training will ache until you get used to it! Keep that up, it’s very important.

Of course it's ageist fgs. We've got 60 year old runners in my club running ultras of 50 miles! Just sod off with that disparaging nonsense

I would absolutely recommend thinking about osteoarthritis to a 22yo. Looking after bone density through diet and exercise at that age means you'll reach your optimum level to then look after it through the decades. Looking after your bones and muscles at 40+ is great, but even better if you've got a strong starting point in youth.

The basic principles of looking after the body's cardio system, strength and mobility apply to any age. The finer details of intensity and progression with vary by individuals, but there are no absolute rules by age.

Cortisol does change with age and menopausal athletes can benefit from being aware of it so they can manage the effects well. But it's absolutely not a reason not to run! This podcast may be helpful:

https://podcasts.apple.com/us/podcast/what-menopausal-women-need-to-know-about-cortisol-with/id1533088916?i=1000625356164

I think your times are fine but to improve:

• lose weight (makes a massive different to my times)
• try interval training (I do this in the gym on treadmill eg a very fast minute then 2 slower ones) I pushed myself in the gym and it translated to outside running
• try increasing leg strength through resistance exercise, ideally very heavy, eg leg press leg curl leg extension machines.

Keen runner/PT here.

My advice to anyone struggling with running is twofold:

A) go slow enough to enjoy it (like, really slow). go to new places/routes that you like, listen to a podcast, leave the garmin at home and just go with the intention of enjoying it, not comparing your times or anything else

B) consider a goal to work towards. Something manageable but still feeling like a bit of a stretch like a 10k? Your 3x a week 5ks will have put you in great stead for this

oh and a 40 min 5k is running rings around everyone on the couch :) keep at it.

Very similar to you - I had a hysterectomy in April and started running again in June. I’m running maybe 2-3 miles about 5 times a week and finding it very fulfilling- keep at it! I did a big charity walk in September which involved some hills and was surprised to find that I was leaving younger women in my wake! It’s reallly worth it please do persevere.

If you have the Garmin watch and app there is a Jeff Galloway program. I followed that has it has an option to just do three runs a week (the rest seem to be four!). This includes interval training which will defo improve things rather than just plodding at the same speed over longer distances (which you absolutely need to do for some training sessions but it's helpful to change it up).

You can set a distance or a distance and time goal for the program. Would recommend just setting a distance goal as the distance and time goal seems to make the program too hard (I injured myself and would consider myself a pretty experienced runner).

Sounds like you're doing great though! Focus on what you've achieved already and take it easy on yourself.

Wow! Do many really useful things to think about! Thank you so much everyone - lots to take in and think about... really appreciate it. Main things to take away are that I need to mix things up and also get back to the strengthening stuff. I've just found the Jeff Galloway coaching plan to 10k on Garmin and so will try that first. And then I need to find some strengthening exercises or a class... I've got to go now as have people staying the weekend, but thank you again, and I'll be back!

Just back to update.... Thanks again for the encouragement everyone (well, except for the "at your age" comment!)... I found it really helpful.

So - I tried a couple of runs on the Jeff Galloway coaching plan on my Garmin. It didn't go well, as I was struggling with the buttons, and managed to mess up so couldn't work out whether I was supposed to be running or walking. So this made me realise that I need someone talking in my ear, telling me what to do, and talking me through everything. So then I downloaded the Nike Running Club App, and so far I love it. I've only done two runs (with coach Cory), both have been short, but very motivating. Thank you for the tip, @soberfabulous There seem to be lots of guided runs to choose from, so I'm just starting at the beginning and going slower and shorter has made me enjoy my runs more. Fingers crossed it'll continue.

I also realise I need to do more strengthening exercises, and whilst ideally I'd join a class, right now I'd struggle to commit to a class (work/ life / stuff etc gets in the way). I've printed out some exercises and will do them at home, but if anyone can recommend any youtube videos (esp aimed at women over 50) that would be great!

Thanks again!

If you like Nike Run club, you might like Nike Training Club which has lots of workouts geared at different levels. James Dunne has a great youtube library of recommendations for run-specific exercises - he's really good at explaining how to really do the exercises right. The Running Channel have some follow along workouts for runners on youtube too. Oh, and Adriene has a few post run yoga workouts that are nice.

tadpolefeet i'm so glad you liked Nike Running Club! it truly changed my life and i could not run a step without it now. i do occasionally go solo but it's not at all the same. some of the ones in partnership with andi puddicombe from headspace almost feel like therapy!