Post # 1
I’ve been using the beginner 5K training program through RunKeeper on my iPhone. However, it is so hard for me to continously run after warming up. I run through our neighborhood and typically use run/walk splits — I’ll run one block, then walk one block, then repeat.
I think I’m having trouble trying to pace myself. I’m clearly trying to go to fast when I run because I don’t get very far until I feel like I need to slow down to a fast walking pace.
I’m still new to running, so any running tips and tricks you can share would be helpful!!
Post # 3
@MrsEdamame: I am starting to run too, and learning to pace myself is hard. What you are doing is okay, the run/walk splits. Just keep moving, and you will improve.
I have to force myself to jog sloooooowly if I want to make it past 1.5 miles right now. My pace averages out to about 11.5 min/mile and that includes the few times I take a walking break.
My goal is to run a 5K without stopping. I have one coming up next week! Right now, I can do 2 miles without stopping, no problem. My neighborhood has hills, including one to get back to my house, so that always kills me in the end.
Post # 4
Stick with your run/walk intervals – just try adding more distance to the run intervals over time! So instead of running a block, then walking a block, try running 2 blocks, walking a block. After doing that for a couple weeks, maybe up it to running 3 blocks, walking a block. You’ll be increasing your distance before you know it!
And as you mentioned, you can also try to slow down your running speed – at least for some of your workouts. Maybe once a week you could try a run where (after a walking warmup) you jog as slowly as you possibly can for the duration of your run. It might not feel as challenging at the start, but it’s working your body in a different way and will help you build up your stamina.
And props for starting to run!! 🙂
Post # 5
I’ve been running for about two years now, but I started with a similar program. The hardest part is pacing yourself. You will constantly feel like you want to sprint since you aren’t running the entire time. Instead I would start out with a light jog, and focus more on the amount of time that you can run at that pace instead of basing it off of distance.
Then when you find that you can run for a considerable amount of time I would try getting faster and going for a farther distance. When I started running/jogging my mile times were about 11-12 minutes (with run/walk splits) but then I slowly worked my way up to running a 9:30 mile.
After I got my mile time below 10 minutes, I started focusing on distance with running 3 miles. At this point I run a 5k in about 27 minutes (8:40 mile)
Post # 6
@MrsEdamame: Slow down 🙂 People will speed walk past you. Resist the temptation to go faster! Your pace will naturally pick up when you increase distance.
Are you on My Fitness Pal? There’s an awesome discussion group for people doing C25K:
Great advice there. I lurked on the boards all the time when I was doing the Active C25K program earlier this year. It turned me into a runner!
Post # 7
@MrsEdamame: I’m part of a run club with The Running Room (based in Canada), and the popular way to pace is by doing “10 and 1s”: 10 minutes of running, and one walking. I’m recovering from a chronic knee injury, so my pace has been 6 and 1s recently, but I’m working my way back up slowly.
Google run clubs in your area, and find people to run with. It’s great motivation, and a great way to meet like-minded people.