How to improve running??

[LikeThatNotThat]

I'm feeling a little despondent. I decided to try and improve my fitness a while ago and thought running was the way forward (the main appeal being cost!)
I did the couch to 5k app and sort of completed it, it took me way longer than the 9 weeks cos I had to repeat so many sessions. I managed 30 mins non stop once, and haven't since.
I joined a running club. I've been going to park run. I try and run once a week on my own too.
I've seen little to no improvement in over 6 months. I still can't do a sub 40min 5k. I'm in the bottom 10% at park run every week.
I will keep at it, because it is better than doing nothing, but is there anything I can do to improve? Should I be running every day? I'd love to be able to join the movers on "move up week" at running club 😂
Thanks for any advice

I think the advice about finding a way to enjoy it or a better motivator is really sound. But I don't know how to do that 😂 I've tried music, podcasts, I even went running on holiday by the sea cos I thought it might magically make it fun 😆
Definitely going to try all the advice on the thread (dug out my home gym stuff including my aerobic step, leg day here i come)

Hopefully I will be updating this thread in a few months to say I did a sub 40min Parkrun 🤪

Thanks everyone!

If you don’t enjoy it maybe try walkifng and lift some weights in another day and swim on another Running is t for everyone and it sounds like you’ve given it a good try. DH does park run every week, I used to run but I hated it I walk, do weights at home and I’m far happier.

Strength/weight training will help. You don’t even need any equipment. Search YouTube for workout videos.

You know what OP, I’ve been running for about 4 years now and I didn’t really enjoy it for probably the first 3. It was hard, I was tried and out of breath. My speed and times all stayed the same and I’d just plod my way around 5k willing it to be over.

but I stuck at it because I’ve always wanted to be good at running. Since I was a child I’ve always wanted to run the London marathon, but I’ve never been fit enough to even contemplate it before.

just over a year ago I decided to try and get good at running. I tried adding in more hills, rather than avoiding them, I started doing interval sections of my runs and trying to increase my distance by a little each time. It was hard at first but it did start to become easier, my pace increased and as it was easier it was more enjoyable.

I started entering races this year and have tracked my improvement. I can now run a 45 min 10k and I’m usually first few ladies at park run. I enjoy running with the club and I’m now in one of the faster groups we run for 6-8 miles at a reasonable pace chatting all the way. I’m also doing my first marathon next month. If you’d have said to me 2 years ago this is where I would o get to I wouldn’t have believed you. I love running now and struggle to go a day without it. Just stick at it, in time it will get easier and once it’s easier it’s definitely more fun!

I think it is quite hard to MAKE yourself enjoy running if you don't already; just ask me! I've been running on and off for about 25 years and I ran a half marathon this weekend.
I think you have to focus on why you are doing it and treat it like any other dull but necessary chore, like housework or having dental checkups. For me, it is a (relatively) cheap and convenient way of keeping fit and healthy, it gets me out into the fresh air, it provides a challenge and I do enjoy running and chatting with friends but they tend to be even slower than me so it doesn't feel like I've put any effort in.

I think I’m sort of the opposite of Magpie - I rarely find running a chore, I absolutely love it, although I find pretty much every run hard!

I had always wanted to run but could never actually achieve it, because I didn’t know how. C25K got me over the initial hump, and every little achievement (run for 30 seconds, 1 minute, 2 minutes etc) was like magic, just got me hooked. I like the places where I run, I like the people I run with, and I like the feeling after I’ve finished a run.

Don’t get me wrong, some days it’s hard to drag my butt out of the door because I’m tired, it’s cold etc, but once I’m out it’s my quiet headspace; I sometimes listen to the radio or a playlist, haven’t found a podcast but I know that works for some. I far prefer running on reasonably flat routes, and I’m lucky to live reasonably close to a canal network which is such a nice run.

There is already lots of really good advice on this thread and it sounds like you are willing to adapt so well done.

Every sport (any human activity I suppose) is made up of different aspects; to be a good runner you need cardio fitness, flexibility, strength in legs and hips, stability and balance, technique. From your posts I would guess that your weakest building block is cardio fitness (but if you are running 2 times a week it might not be). You don't need to run to work on that, interval training, burpees, swimming could help. I track my V02max on my apple watch and i find it quite motivational to see improvements - if you don't have one I'd recommend it.
Once your fitness has improved you will be limited by something else and you can work on it in isolation, that's basically what training is all about.

Good luck

and buy the lightest trainers you can find, it makes a difference

I also find running really hard. I'm just not built to keep going over longer distances. But I would still consider myself fit - I play a team sport at a decent level and competed in a fitness competition this year. I'm much better at mixing up my training with a short quick run, some weights or burpees, press ups, squats then another run. I do this style of training at a paid class but you could replicate it in the park. And when I have made myself run 5k I'm now faster because my overall fitness is better. I just didn't get there by doing lots of long runs!

Look at the 80/20 principle, running at zone 2 for most of the time ( you need a watch that can do this) and doing strength training.
transformative! Enjoy running, not knackered ☺️

Does your running club have a group that does intervals? If you’re in London, there is bound to be somewhere that has a track that does intervals. Get yourself along there one night a week, do a long slow run for yourself or keep going along to your current club night. Weekly parkrun and maybe add some strength training. Easier said than done, but even if you lose half a stone it helps you run faster. Not that you have loads to lose by the sounds of your BMI.