Platypus' Beginners Guide to Running

[D.P.]

Are there any good gadgets out there for pacing? I just can't pace myself at all.

My last four solo runs have all been 6km and pace was: 5.21/km, 5.43/km, 5.35/km and 5.32/km.
However, I'm pretty tired after these and don't feel I could go on much further. I did a 6km at 6.24 on Friday with a friend and felt great. Felt like I could have continued to do a 10km at that pace. However, on today's run I tried to slow it down but did a 5.32! Any good tips to slow myself down?

I've got a half marathon at the end of September that I'd like to do in under 2 hours...

Some running wstcjed you can set an alarme of your pace goes outside a certain range. Even more useful is using a heart rate chest strap and making sure the effort it low enough, again most running watches you can set alarms if your heart rate goes to high.

A rule of thumb is your running pace should allow a relaxes essy brsthibg such that you can hold a conversation without effort. Do you can run with your phone and call a friend/partner and see how you get on.if you are in the middle of no where Ou can also sing out loud. You shouldnt be missing words or pausing or you are running too fast.

In general it is not useful to set a time goal fpr a race at the start of training. You can only train to your current fitness, and then nearer the time of a goal race do a shorter tub up race to find a reasonable goal pace for the main race - there are tables and calculators that will convert ab10k time into a HM time etc .
However , if you think the 2hr half marathon is realistic based on eypeexperi and recent races, then your training pace should be at least 2mins/mile slower,so so etching like 11mins/mile.
This is for 80-90% of your weekly volume. The remainder you can can do faster with intervals or tempo work

 

[semi-pro waster]

After doing the junior Park run with my lad last week I did the normal one this week. Did it in 29minutes and managed a strong finish. My problem was the start a bit as I thought I'd be in the last few so started at the back and my pace was slow and I felt held up overtook a few and made some space then just ran my own run. I really enjoyed it and having more than just me running helped. I'm going to do the junior one tomorrow again and have a week off (carnival is on in the park) then look forward to. The next one

Well done on your parkrun, if you go a few more times you'll probably begin to work out where a good starting position is for you so you're around runners of your own pace although I think in pretty much every parkrun I've ever been to there's a few people who start near the front then drop back quite quickly. It's meant to be a bit of fun though so try not to get too worried if someone gets in your way - easier said than done sometimes though.

Are there any good gadgets out there for pacing? I just can't pace myself at all.

My last four solo runs have all been 6km and pace was: 5.21/km, 5.43/km, 5.35/km and 5.32/km.
However, I'm pretty tired after these and don't feel I could go on much further. I did a 6km at 6.24 on Friday with a friend and felt great. Felt like I could have continued to do a 10km at that pace. However, on today's run I tried to slow it down but did a 5.32! Any good tips to slow myself down?

I've got a half marathon at the end of September that I'd like to do in under 2 hours...

Running watches can give you a fairly good idea of your average pace so if you want to know as you're running then worth looking into them but it's probably not something to get too hung up on, running at a comfortable pace and building up the distances you cover might be more beneficial for you at the moment. As for how to slow yourself down - if running with a friend gave you a good pace that felt comfortable then at the risk of suggesting the obvious, could you try and do that again? Is your half at the end of September the Great Scottish Run?

My training has been going pretty well and I think I'm feeling the benefits of training with my new club twice a week as well as generally increasing the distances and consistency over the past year since I ran a 10km on Friday evening in 39:11 which feels like a decent improvement on my previous best of 40:37.

 

[Ahleckz]

Well done on your parkrun, if you go a few more times you'll probably begin to work out where a good starting position is for you so you're around runners of your own pace although I think in pretty much every parkrun I've ever been to there's a few people who start near the front then drop back quite quickly. It's meant to be a bit of fun though so try not to get too worried if someone gets in your way - easier said than done sometimes though.



Running watches can give you a fairly good idea of your average pace so if you want to know as you're running then worth looking into them but it's probably not something to get too hung up on, running at a comfortable pace and building up the distances you cover might be more beneficial for you at the moment. As for how to slow yourself down - if running with a friend gave you a good pace that felt comfortable then at the risk of suggesting the obvious, could you try and do that again? Is your half at the end of September the Great Scottish Run?

My training has been going pretty well and I think I'm feeling the benefits of training with my new club twice a week as well as generally increasing the distances and consistency over the past year since I ran a 10km on Friday evening in 39:11 which feels like a decent improvement on my previous best of 40:37.

Our schedules very rarely tie up unfortunately, but certainly going to try!

I’ll look into a watch, I’m using Strava on my phone and the half km updates are good but struggling to find a pace and stick to it. Thinking about trying a treadmill and see if that gets me used to a certain pace.

Yeah, it’s the great Scottish run. Did the 10k in 48.59 two years ago, got a free entry into the half last year via work but didn’t do much training and didn’t bother going so paid this year and hope to actually do it!

 

[BlastRadius]

I had to give my place to a club mate, with strict instructions not go under 40:28 or he'll go ahead of me in our club championships. It's my brothers wedding on Saturday before so I won't be in any state to race at 9am Sunday morning.

Shame. Great conditions for the race itself. I just squeezed in with a 39.57 - Phew! Made hard work of it though and found it really tough, honestly thought I was going to spew. Got another local race wednesday and am then free for the rest of the year...

 

[aceface57]

Thanks for the response above regarding my stupid blisters. I have ignored the advice of the specialist shoe shop and have bought a pair of neutral shoes, my feet are no longer getting rubbed up and feel a lot better after runs now!
So happy that I can start pushing the distance out more again.

 

[Martynt74]

Day 2 this morning of my plan to run every weekday morning. Definately helps that the weather is good, but i got out today even after a few beers for the football last night which i'm happy with.

Getting a weird new pain now. I don't feel any discomfort when running or generally walking around. But if i lift my left knee to my chest whilst standing it feels like something is pulling just below the knee on the inside of my leg. Doesnt do it if i'm lying down and do the same motion though.

Going to just keep an eye on it, but because it's a while since i've ran on continuous days i'm keeping my runs slow and short to start with. (3-4 miles around 10:30m/mile)

 

[Blackvault]

Do you can run with your phone and call a friend/partner and see how you get on

That's a really good idea D.P. I'm often running on my own and most likely pushing to hard. I'll give it a try.

 

[D.P.]

i Have done many marathons bout never a 5k before so I thought it was time to give it a go.
Only thing 5k on the flat would be a bit go ing, I am not even warmed up by then.

So I did 5k, but vertically. Had to cover 42.5 miles to achieve that!

Jesus,that was the hardest thing I ever did. Just insane how steep the climbs were. Scenery was amazing which helped

 

[LOAM]

I quite like running abroad.

When I go to my parents place I love getting up, going for a run and then diving into the pool to cool down. Sets you up brilliantly for the rest of the day.

We ran around Florence at 7am and it was deserted bar early espresso drinkers and other runners. I still look at my endomondo maps fondly.

In other news I'm @ week 5 of my return to running and have got quite quickly back to 5km which im doing four times a week. I need to shift some pounds again though, I've been lazy for too long and it shows. My pace is really poor at 12min miles (7:30min k's) but I was never a fast runner even when I was doing 30-40km a week but I was running 8min miles.

I'm thinking just keep going with the 5k's and pick the pace up gradually as the lb's come off or should I continue to increase distance?. HR is averaging 157, peaking at 162 taken from a polar strap.

 

[D.P.]

We ran around Florence at 7am and it was deserted bar early espresso drinkers and other runners. I still look at my endomondo maps fondly.

In other news I'm @ week 5 of my return to running and have got quite quickly back to 5km which im doing four times a week. I need to shift some pounds again though, I've been lazy for too long and it shows. My pace is really poor at 12min miles (7:30min k's) but I was never a fast runner even when I was doing 30-40km a week but I was running 8min miles.

I'm thinking just keep going with the 5k's and pick the pace up gradually as the lb's come off or should I continue to increase distance?. HR is averaging 157, peaking at 162 taken from a polar strap.

Glad you are back to running.

You say you weren't a fast runner but if you were doing 8 minute miles you were either training to fast, or were faster than me and as do most of my running at slower than 8min/mile but I have a 37min 10K PR, and a string of sub-3 marathons. I expect you were just running too fast.


If you want to get faster at running then ignore your pace and just focus on running lots of easy volume being careful to recover properly and use good form to limit injury risks. You want a very gradual build up of volume. You should never try to force a faster pace because you want to be faster, in fact you are much better of doing the opposite. The main use for the pace function on my watch is to slow myself down, not to go faster. The only exception being in a race, and even then for the most part the watch is to keep me going slow enough so I hit even splits, only in the finishing stretches will I use the pace display to try and push faster.

It is amazing how many people seem to get this the wrong way round and have their watch get them to run faster than they should in training.

Given your HR, you want to slow down. For get pace. Forget strava segment record, and course PRs. just go out and run comfortably, with a pace where you can hold a conversation with ease. No shortness of breath. Finish runs knowing you could go longer, and being able to recover quickly for the next session.

If you want to run faster at a 5K, as a beginner, then you just need to keep increasing your volume. Pace will naturally increase, just ignore it as it isn't a factor you can specifically train for. You can only train to have higher run fitness, with greater cardio fitness and better running efficiency. That all comes about form lots of easy running. It also takes a long long time for your body to strengthen bones and soft tissue to withstanding running at higher paces.

After about 6 months of running easy and building volume then you can do some basic speed work like fartleks, keeping the effort level manageable. No more than 10% of your weekly volume initially.


The basic of running is to train slow and race fast. If you train fast you will get injured and just add to the running injury statistics that gives the sport a bad repution, when in reality it is incredibly safe if you train smartly. I made all these begging mistakes, got injured, then wisened uo, slowed down and starting getting on the podium when I raced.

 

[LOAM]

Thanks D.P I'll read properly when home but to clear up the pace side of things, 8mins were "comp" runs not normal ones. My best 10k was 49mins and I only ever broke 25mins once on a 5km park run.

 

[D.P.]

Thanks D.P I'll read properly when home but to clear up the pace side of things, 8mins were "comp" runs not normal ones. My best 10k was 49mins and I only ever broke 25mins once on a 5km park run.

Got you, makes sense then. I mention that because I frequently see people that will do most of their running at 8min/mile but will then go and do a 5K race at 750 a mile or soemthign very close to their training pace. That means their training pace is actually their race pace, and every run they do they are racing, and they will get injured in no time, and wont see much improvements in race times.

A rough guide would be your easy training pace is 2.5 to 3 minutes a mile slower than 5-10K race pace. This is not only way safer, but will make you race faster.

 

[Martynt74]

@D.P I think you need to just have that post saved ready for copying/pasting. It's almost identical to one on every page of this thread

My morning running has hit a brick wall, this heat wave is killing me and even at 6am this morning it was 20 degrees!

 

[Ian_Eb]

I know what you mean. I just can't get started again. Have plans to go tonight and then Alderley Edge 10k on Sunday. Hoping that will reinvigorate me

 

[LOAM]

The young one has given me her cold. I can just feel it starting to snap at the lungs but I'm hoping a run this evening will kill it off.

 

[Daaaavvveee]

So after going on holiday for 12 days , I landed back in the UK yesterday. I think I may go for a run today, see what's happened to my pace and stamina after 12 days relaxing.

I only managed 1 3.3 mile run while I was out there, but the heat and humidity made it unbearable!

 

[D.P.]

So after going on holiday for 12 days , I landed back in the UK yesterday. I think I may go for a run today, see what's happened to my pace and stamina after 12 days relaxing.

I only managed 1 3.3 mile run while I was out there, but the heat and humidity made it unbearable!

You'll be sluggish for a few runs but wont have an impact on fitness.

 

[Daaaavvveee]

You'll be sluggish for a few runs but wont have an impact on fitness.

That's true! I went out yesterday, was slower and struggled but completed it, so that was the aim!

My plan for next week is to slow my running down, as we always seem to run as fast as we can for 4-8 miles which isn't helping me actually increase my speed.
Going to be looking to slow down to 9 min miles for a week or 2, hopefully then improve my park run.

 

[Spacedeck]

Didn't know I would but now I feel gutted. Me and my girlfriend should have run my first official 10k race today but ended up having to miss due to our daughter getting chicken pox . Now I feel I have to have another go, so once she's better I'll be back out running, by which time hopefully me and my girlfriend can run a 10k in around an hour or so.

 

[Daaaavvveee]

Didn't know I would but now I feel gutted. Me and my girlfriend should have run my first official 10k race today but ended up having to miss due to our daughter getting chicken pox . Now I feel I have to have another go, so once she's better I'll be back out running, by which time hopefully me and my girlfriend can run a 10k in around an hour or so.

Chin up! Just go out for a run on your own and enjoy it, then keep the training up and set a PB on your next official 10k