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Original poster

Running - I am so slow! Any advice?

29 replies

anchovies · 29/04/2010 14:52

I started just before Christmas and can now run fairly comfortably for 10km but it is taking me about 65-70 minutes which is painfully slow. I am still quite overweight (despite having lost 3 stone since I started) so I think that is not helping but I just cant seem to go any faster.

My dh does triathlon so is superfit (sub 35 min 10km) and just keeps saying helpful things like "if you want to run faster - just run faster".

In some ways it is good as I am very consistent, same slow pace whether up a massive hill or coming down the other side. So am just wondering is it worth trying to get faster or should I just resign myself to the fact I am always going to be slow?!

OP posts:
Wallace · 29/04/2010 14:57

Well done - that is a great achievement!

They way to get faster is to do speed work. Stuff like intervals (running fast for short bursts) and hill work.

Even just increasing your pace between two lamposts then doing the next lamposts at a jog, then faster to the next, etc will bring you huge benefits

peggotty · 29/04/2010 14:58

Wow I am so impressed you can run 10K!! I have been on a novice running program for the last 8 weeks and am still only at the stage where I run for 3 mins, walk for 2 mins! You should be very proud of yourself. Men can usually run faster than women so I wouldn't compare yourself to your dh. TBH if I was you, I would be quite happy to a. actually be running and b. be covering a reasonable distance as you are. There may be some more advanced runners along soon to offer you more technical advice but I think what you are doing sounds wonderful and I am !

Merle · 29/04/2010 15:00

I think you're doing fantastic - 3 stone, steady progress this is what most people are aiming for.

I agree with Wallace re. speed work also you should enter some races - nothing like a bit of adrenaline to give you an extra push.

Oh, and join a running club, I give this advice to everyone but it does make you faster.

nikki1978 · 29/04/2010 15:09

Well I did 10km in 75 mins last year and was pretty proud of that! I wasn't overweight at the time and even at my fittest I wasn't doing more than a mile in 12 mins. I do have short legs though

If you do want to speed up then do some interval training but I wouldn't worry about it. Focus on the achievement!

Do you want to run longer distances or concentrate on getting a better time and sticking at 10km?

Merle · 29/04/2010 17:12

Can I also say that at my running club there are lots of superfit dads, who managed to keep their fitness levels up whilst the children were young and lots of returning-to-exercise wifes and partners, who somehow got left out of the keeping fit during the past few years. Funny that...

Keep at it.

LolaLadybird · 29/04/2010 21:49

Good point, Merle. I did a couple of team triathlons last year and noticed precisely that - lots of men in their 30s/40s but very few women in that age group.

I think you're doing a great job Anchovies - am very, very at the 3 stone weight loss. At the risk of hijacking your thread, would be interested to know how you did it.

Original poster
anchovies · 29/04/2010 23:49

Thanks for all your comments, I was honestly quite surprised that you would all suggest I should focus on the achievement. I think that I had perhaps got dragged down by the whole time issue which is just emphasised by my dh being literally twice as fast as me! Not something he ever points out or anything by the way, he couldn't be more supportive (and he always has been.) So I think I might do some intervals but am also going to figure out what the plan from now should be - further or faster.

Lola - no real plan with the weight loss either, took up spinning first then started running, started to notice I was losing weight then realised I would be fitter and faster and would feel even better if I stopped drinking, then I conciously started eating smaller portions and less junk. Still got a couple of stone to go but doesn't feel like a chore because although it's a bit of a cliche I really have changed my whole life

OP posts:
SpeedyGonzalez · 30/04/2010 00:01

Increase your stride when running, not your pace. Simple. And it works. And it won't knacker you out as much as increasing your pace.

Good luck, and well done!

hmc · 30/04/2010 00:05

Does it matter?

It's better for fat burning not to go like a bat out of hell

Merle · 30/04/2010 07:20

At my club there has been a surge of women in our mid 30's, kids in tow. There have been a lot of opportunities to run in relay races, sometimes fairly short distances (5k-ish). These are good fun and inevitably you speed up, the competative spirit kicks in. This can be tough, but everyone who has run at those races has improved, speed-wise.

BlauerEngel · 30/04/2010 07:36

I posted a week back about something similar, but at a less advanced stage (10km, wow). I'm doing C25K and have now reached the 30 mins max, but am 'only' managing 4.15 km instead of 5. How much of it is to do with the fact that men often have longer legs, thus find it easier to take longer strides?

I'm going to take the tip of trying to increase my strides, thanks Speedy.

CoupleofKooks · 30/04/2010 07:38

i would be over the moon if i could run for over an hour
i agree it is marvellous achievement and you should feel very proud

also agree that competing would spur you on - could you find a few local people at roughly about your level, and train / compete together?

basically though just carry on what you are doing - it is fantastic and if you are enjoying it, why change things?

lynniep · 30/04/2010 08:21

I think you have done fantastically. Are you listening to music whilst you run? It really helps to have something a bit more up tempo because you match your pace to the music

littledawley · 30/04/2010 08:28

Like everyone else, I think you have done brilliantly. If you go on to itunes, look up Nike Sport Music and there is a playlist called 'improve your speed'. I haven't used it but I have used 'improve your endurance' and found it really good. It plays up to date music and there is a personal trainer talking over the top telling you what to do.

hmc · 30/04/2010 12:54

Again - just asking because I am curious, but if your motivation is to keep in shape and stay fit why would you need to go faster?

OrmRenewed · 30/04/2010 12:59

Agree with hmc. Are you planning on racing? If not why does it matter. I used to get really hung up on speed as I was quite slow. But what I enjoyed and got most out of was running long and interesting routes - it took me 2.5 hrs to do 13 miles but what they hell! I enjoyed it. I'd rather run long and slow than short and fast. But as i said, it depends on your goal.

laundrylover · 30/04/2010 13:12

Sounds like you're doing great! Like you I have lost weight and still have some to go but this week I did two 8 mile runs and the pounds are dropping off (I do Slimming World as well).

As pointed out previously the best speed for fat burning is a pace where you can just chat - I do this when running in a group. On my own or in a race I can go a bit faster but my best time for a 10k is 61 mins.

I recently did a 10k (Cartmel Sticky Pudding) in 1 hr 14. It was loads of uphill, pouring down and thick mud. I was really pleased to get round and most people, men included were in the same time bracket as me. I very much enjoyed mt Sticky Pudding prize.

My DP and dad (who is nearly 65) can run much faster than me but I don't let it get to me (any more!)....most people I know couldn't run to the bus stop.

laundrylover · 30/04/2010 13:15

I just read Orms' post and wondered how many others (women in particular) just value the time away from the family and a nice route in the coutryside etc?

Yesterday I ran for 1.5 hours in the drizzle along the canal (ran home from a meeting)and despite being tired I just loved it!

OrmRenewed · 30/04/2010 13:25

" just value the time away from the family "

Don't know what you mean.

I seriously toned up and slimmed down running that way too.

ExpatAgain · 30/04/2010 13:32

Op - sounds like you're doing fine. men are annoyingly faster anyway. I'm steady and xna't seem to run that fast, best is about 9m miles for 1/2 marathon but i'm comfortable going slower tbh. i'm also not super-toned up even though i completed a marathon recently. don't know why - seem to have plateaued and also had to carb load in final weeks.

laundrylover · 30/04/2010 13:36

at Orm.

Wish I was 'seriously toned'!! Am below 12 stones now on scales though - wippee!

OrmRenewed · 30/04/2010 13:43

Not seriously toned now sadly. haven't been able to run for a while due to dodgy feet. But hopefully addressing that soon.

LolaLadybird · 30/04/2010 15:02

So true about the quiet time away from family. I'm training for my first solo triathlon in 2 weeks so have been doing lots of cycling and running. I'm completely resigned to being the slowest there but will be chuffed to bits to have got round! I live in a rural village and there is nothing more therapuetic than going out early in the morning on my own for a run. I do also run with friends which is great encouragement but there is just something quite zen-like at being on your own with just the bird-song for a soundtrack (and no, I'm not a hippy!).

Doyouthinktheysaurus · 30/04/2010 16:41

I'm slow and don't worry about it at all.

I run off road and it is quite hilly > and average 10 minute miles. TBH it doesn't seem that slow when I am doing it and when I tried to get a bit faster last week after watching the London Marathon I fell over I am now sporting bruised knees and elbow for my efforts.

Running off road is lovely and I hardly see any other runners so I'm not so conscious of how slow I am. I have contemplated running along the seafront to have a break from the hills but it's like the M25 for runners so I fear I would be shown up somewhat

Keep going as you are op, enjoy your runs and well done on your weight loss.

SpeedyGonzalez · 01/05/2010 14:31

Expat - "men are annoyingly faster anyway" I read that in 'threads I'm on' and thought you were going to say men are annoyingly competitive or smug or something like that!

I do think, OP, that if you decide you'd like to up your game - perhaps you're getting bored with the way you currently run - then doing something to improve the way you run is a good idea. And again I emphasise that increasing your stride is a fabulous way to do it.