Why Doesn't Running Get Any Easier ?

tomleonhart on 14/08/2022 - 19:19
Last edited 15/08/2022 - 18:00

So today marks my one year anniversary since I decided to run.

I run around the mountain near my house. I started out doing 5 kms 3 times a week and after around 5 months increase to 5-6 times a week. Granted I have noticed the improvement in my overall fitness and my time has improved from over 30 mins to around 26-28 mins per run (hasn't improved since 6 months ago), I still feel like I'm completely out of breathe by the last 1km or so.

I still hate every run like when I first started, I would have thought it will get easier like how if you lift weight, overtime you will find the lighter weight easy and go on heavier weight. But after a year, I still feel like there's no way I could run 6 kms let alone going to 10 kms like some of the websites suggest.

So my question to the running guru is:

What am I doing wrong? How do you improve your distance ?
Or is it just the reality of jogging and they're not meant to be enjoyable?

Update: So many great comment! Did not hear about the 80/20 at all since I took up running purely because I'm a cheap arse and like the outdoor. Will now try to come up with a proper training plan now using the now learnt 80/20 instead of just go out and hammer myself every single run for the last year! Thank peeps!

Health & Beauty

Comments

      • outlander on 15/08/2022 - 16:38

        Well, if you'er even half serious about running, you want to get a hrm. You can get cheap ones for under $50, infact your phone might even have an app, but you're better off spending a little more for one with a band you wear around your chest.

        The reason being, heart rate is your best indication of the power your cardiovasucal system is putting out. To use a car metaphor, it's like a readout of your 'internal engine'. If you're wanting to run faster, but your heart is already beating at something like 175bpm, then 'trying harder' is unlikely to produce any extra results, because the engine is already revving as high as it realistically can.

        If you get one, you might be surprised. I did an experiment once with my cousin. We're a lot alike, except I have about 20-30kg extra mass on me. Going for a 20 minute run, my heart rate was consistently 20-30 bpm higher for the exact same speed. So while I was sucking air at 165-170bpm, he was doing a leisurely jog at 140-150bpm. Blew my mind. And this was despite him not having run for months, and me running the same track twice a week for 6 months.

  • couldnthaveknown on 15/08/2022 - 01:11
    +7

    Hey mate, lots of good tips here, I'll add a few things I've come across. My history is that I run 7km regularly with a time of just under 35 mins, so maybe 34mins 45-50 seconds. It took me a while to get up to that and haven't tried to push it since, although I am slightly jely when colleagues can do the same run at 32 mins! A few things I'd recommend paying attention to:

    FORM - this is the one I see the most. People running with very poor form, which is not efficient. For example, I often see runners whose heads bob up and down a lot. This is a clear sign of poor form. If their head is bobbing up and down, it means so is their body, but running is about getting from A to B and bobbing your head and body up and down along the way can only waste energy and place undue pressure on your joints. If you'd like, watch an Olympic run and you might see these runners don't bob up and down at all. Another example is steps. I see a lot of runners have a circular motion with each step, like a duck waddle. Again, not good form, the shortest motion is straight forward and back. This duck waddle can waste energy, lower your stats, and result in injury. The tip that helped me improve form the most is cadence. My stride is shorter than what you might expect, and this helps to stabilise my form. My running stride is much shorter than my walking stride, by 20-30%. Shorter strides and a faster cadence helps me get distance.

    MENTAL BARRIER - this is one I suffered from! When I was just getting fit, I would aim to hit a certain point along the run (a specific tree) before I'd let myself walk or rest. This is great in the beginning, but over time I became mentally stuck there. Even when I could probably keep going, once I hit that tree, I thought yep done and stopped. To be precise, when I hit that tree, I thought welp this is about as much pain as my body could take I should stop whereas as soon as I ran the other way, I could easily do an extra 2kms. If you're doing the same run, could I suggest trying a different route where you don't know how huffed and puffed you're supposed to be at certain points, and see how far you can push yourself.

    PAIN PERFORMANCE RATIO - this one might be a hard one. I sometimes say the pain of maximum performance never changes, it always hurts. It is your performance that improves. Running at your max speed or distance will always be uncomfortable, but you will be able to run faster, or for longer distances. Part of it might be understanding the pain never ceases - but you can learn to live with it for longer durations.

    The last thing I'd say, is have a think about whether pushing for max performance is really what you'd like. And when doing this, please keep in mind, in my experience the only way I've managed to maintain long term fitness and weight loss, is to make the process enjoyable. If not, sooner or later my willpower depletes. This is also why I don't push myself beyond a sub 5 min split. Yes I can probably do better or go for a half marathon, maybe if I was getting paid for it or something, but I'm ok with my little 7km run just as a hobby. That's how I've kept it going for years. Keep in mind some people are just more naturally talented at some things. I have long limbs even for a 6+ foot guy, so things like running, punching range for boxing, are my natural advantages. But, weight exercises like military presses are just my bane. My longer arms means the leverage is much worse and I just can't press as much weight as a fellow who is built stocky.

    Hope that helps!

    • tomleonhart on 15/08/2022 - 04:35

      That mental barrier is so true omg… When i went on a holiday and run, i could do the 3-4kms before walking a little bit. When i run on my usual route, I get to "that" tree which is only about 1.5kms into the run and it feels pain and I walk !!!

      • Tybalt on 15/08/2022 - 09:21

        I have those trees on my route, "it usually hurts when I get here" and then lo and behold it starts hurting. Mix things up a bit

      • couldnthaveknown on 16/08/2022 - 01:34

        Good to hear I'm not going crazy tomleonhart and Tybalt! I run around a body of water so I used to get to the 5km mark and turn back (so 10km in total) whereas the track itself is 7km. It took me - from memory - 2 years to get over that mental barrier.

        I've also tried to do the opposite of that to take advantage - for instance, I queue up a 10 song playlist (same 10 songs, all high beat dance music) and try and attune myself to not stop running until the last song played. Was only mildly successful but I do find I run better with music of a specific beat per minute. I find that hitting a stride equal to the beat of the music helps me not slow down as the beat doesn't change. For instance https://www.youtube.com/watch?v=H0J82aBocKs

        Oh and if OP is interested - actually the most effective (not enjoyable) cardio activity I've done is stationary bike rides, high impact interval style. It's effective because there's no prep (for instance I need to walk from my house to the running track, whereas I can jump on the stationary bike immediately) and very low impact. I have many injuries from running, mostly knee and hips. Also plantar fasciitis - highly attractive I know. High impact style means I do 2 minute sitting down on the bike seat, then 3 minutes stand-riding, while cycling up the gears over a 40+ min ride to increase resistance. This, combined with a super low carb and no sugar diet, helped me lose lots of weight very quickly. I actually just use a normal road bike, and buy a trainer (basically a resistance wheel - but buy a gel one, not the magnetic ones - they offer too little resistance and sound like a drill, whereas gel is silent. After a high impact ride, the steel capsule containing the resistance gel is too hot to touch!).

        Over time though, I've learnt health and weight management is 80% diet 20% exercise, so I eat carefully and cook a lot. Exercise is great, but it has to fit in a set lifestyle to be sustainable, for instance I don't have heaps of spare time so don't want to spend much time doing prep. I used to swim 2km a day (about an hour) but between getting to the pool, changing, slathering sunscreen so I don't get burnt, and showering, I would spend an hour or so not actually exercising. Turns out though, I like being outside with the fresh air, so I don't stationary cycle anymore, rather I do a 8km walk at pace (7km per hour) and listen to an audio book. This way, I get my fitness in, don't get injuries, and get through 20 or so books a year. So yeh, I'll live forever!

  • p1 ama on 15/08/2022 - 01:50
    +3

    I don’t have any running experience, but I used to do a lot of swimming which is conceptually similar.

    FWIW, I think you’re discounting the benefits you’re already seeing - improving your time from over 30 mins to around 26 mins is definitely not easy and is actually a very solid pace already.

    In a way, it’s not surprising that you’re not able to hit a 10km run at that pace. If you want to run further, you just have to pace yourself better. Aim to slow back down to over 30 mins, don’t over-exert yourself in the first 1 - 2km, use your watch to look at your split times and be disciplined in not running too fast at the start.

    The differences you’re citing with lifting weights and why that becomes easier is because that is an anaerobic exercise which is strength-based. There’s a very direct relationship between how strong you are and how much you can lift (to some certain degree). It’s much more complex for running because it’s an aerobic exercise that (at some point) turns anaerobic, with pace being an important factor in when that happens.

  • Arcticsoldier on 15/08/2022 - 04:05
    +1

    Have a read of zone 2 training.
    I use to focus on speed and distance now mainly zone 2. 80% of my running is zone 2 training while the other 20% is interval / speed. It's sounds easy to do but difficult to do as it's a very slow speed to maintain the heart rate in a certain zone for a long period of time. Good work on exercising keep it up

    • TightAssDude on 17/08/2022 - 21:23
      +1

      OP this is the best advise… I too used to run too hard, then started zone two running 3 out of 4 runs… The improvement was huge… Ended up doing a half marathon in 1:57.

  • Danstar on 15/08/2022 - 06:09
    +4

    You could have a mild case of asthma or other respiratory issue(s);

    • dan2k on 15/08/2022 - 10:20
      +1

      This happened to me, Asthma only when exercising above a certain level, and only started after I turned 40. (no previous history). I got a preventative medicine which stopped the breathlessness.

      and also, I vote for intervals and long slow runs. and not more than every 2nd day. Gave me the most improvement when I started.

    • Fijiboy on 15/08/2022 - 21:30
      +1

      Google "exercise-induced asthma" or "exercise-induced bronchoconstriction". You seem to tick all the boxes OP. Speak to your GP or health professional about this (not all health professionals can diagnose this properly)

      Basically, take 2 puffs of Ventolin/Salbutamol puffer before your next run and see if it makes a difference. If so, let your health professional know.

      Elite athletes also have this condition.

      *Disclaimer - I am not a health professional and you shouldn't take medical advice from the internet.

    • 9hundred on 18/08/2022 - 00:00

      could be corona virus, have you heard of that?

  • drprox on 15/08/2022 - 07:05

    Exercise never gets easier, you just go faster ;)

    I've really been into running since having our child, just a mote efficient way to exercise than cycling. That said I'm now moving into trail running as I find it more relaxing with less pace obsession and easier on the body, can be some long days though!

  • nobro25 on 15/08/2022 - 07:16
    +4

    100 pushups
    100 sit-ups
    10km run daily will do you good.
    Just remember to put some minoxidil incase your hair starts falling out.

  • AFOS on 15/08/2022 - 07:23
    • Quit eating anything after 6PM. This will take care of weight loss.
    • If you still need exercise, put on good dance music. This will make the activity more enjoyable. Start with slower tunes and finish with faster ones. Loudness is the key:)
  • mlbrooke on 15/08/2022 - 07:24
    +1

    I get stronger and faster when I run because I set targets and you have to increase your runs to improve past just basic fitness.

    To answer your question though, I found it really good to run with friends so find a local running group and start to jog with them, they will normally have different levels.

    Also find your local Parkrun, just search for Parkrun and your suburb and it will be there. Look for the people in running club shirts and find out how to join.

    Running with others made running an enjoyable pursuit for me. Good luck

  • Jacked on 15/08/2022 - 07:53
    +1

    Mix it up:
    * Do hill sprints (or hill runs/jogs/brisk walks - whatever you're able to) one session a week.
    * Do the same on the flats - run at full pace for 100m, walk back to your mark and go again (10 sets works for me). Just make sure you warm up sufficiently before doing this - stretching and a slow 1km run work for me.
    * Go for sets of 1km runs at pace.
    * Another day, go out slow. If you're running 5:30 /km pace, slow up to near 6:30 /km but go twice the distance.
    * Give fartlek training a go (Google it if you don't know it - it'll be explained better than I can).

    These will help your pace and I find variation helps motivation, though if you're smashing out 5-6 runs per week there's no problem with your motivation. You will hopefully enjoy it more though.

    Good luck and stick with it.

  • slow on 15/08/2022 - 07:56

    There is some good stuff that has been said here, but I agree with the point that you will not see much improvement just doing the same thing every day, and 5-6 times a week is a lot. You need to vary it
    - 1 "longer" slow run that you increase by 10-20% each week. The main goal here is the distance, not the speed, even if you have to stop and walk a bit, don't be afraid to walk
    - Make your others shorter, and vary them, try and increase your speed etc
    - Listen to your body, some days you feel good, some days you feel bad. Don't make running a chore, if you don't like it, don't go. Even if you are following a program you don't have to stick to it religiously, as long as you are following the gist of it
    - Rest is important, if you are running 6 days a week you are probably quite fatigued. have a break
    - Vary your location, even if you have to get in the car to drive somewhere different
    - You won't enjoy every run. I have run over 20 marathons and run several times a week. Some days I love running and other days I hate it. Some days I just don't feel like it so don't go. And I never like the first bit

  • gavincato on 15/08/2022 - 08:21
    +1

    As others have said you are running too fast. You should be able to hold a conversation.

    Also a word of advice from someone who oftens runs 50km a week. Leave the smart watch at home. Go for a run not worrying about overall time or splits.

    Just go running for exercise, and forget the timing. Run at a pace you feel comfy with.

  • Waltervp on 15/08/2022 - 08:34
    +1

    My theory on any exercise is that it must be enjoyable. If you are exhausted for last km then you're pushing too hard. Try find a manageable pace that actuality feels comfortable for you, don't worry about how long the run takes, ditch the clock! If you enjoy your exercise, and at a slower pace you will, you will continue doing and enjoying it for many more years and will do longer distances.

    As I'm into my late 50s, and with a chronic health condition I can only walk, but still do 3-5 kms daily and love it. When I was younger I would run half marathons and easily do any fun run, with my same health problem, and in my own time!

    Maybe do one timed run a week at higher speed for a challenge, but the other runs should be enjoyable and leave you mentally refreshed and feeling exercised and happy,.

  • wal990 on 15/08/2022 - 08:36
    +1

    running is a combination of your aerobic system and muscular system and to a certain degree mental as well.

    you are struggling to keep on running, are you
    i) out of breath
    or
    ii) muscle fatigue
    iii) unmotivated?

    both former can be trained by building up a stronger aerobic base by running more easy pace (walk if you have to). Most people improve aerobically very quickly, but muscles take longer to develop (why people get injured).

    you also mentioned you run around the mountain, which i assume involves lots of hills? if you don't warm up properly before taking on hills, you accumulated too much lactate early on in your run, making the remainder miserable.

    Once you are comfortable running regularly, to get a better time add in speed work combined with sufficient rest (for supercompensation).

    and just randomly some good books i liked while learning to train, Alex Hutchinson - Endure; Matt Fitzgerald - how bad do you want it

  • seabombs on 15/08/2022 - 08:40
    +2

    "It doesn't get any easier, you just go a little bit faster." - Someone said this to me about spending ever increasing amounts on cycling gear.

  • theguyrules on 15/08/2022 - 09:18

    Diet maybe? I did keto for a bit while running and (surprise surprise) I couldn't run anywhere near as well as before I started keto.

  • squash on 15/08/2022 - 09:56
    +1

    the lighter you are the easier it gets i found when i used to run. also running with music helps.

  • aubh on 15/08/2022 - 09:58

    One thing I'd share is stabilise your cadence to around 180/min, and adjust your stride to the pace where your heart rate is around (208-age)*70%. In that case, you will only feel painful in the first 1 km then the rest 4km will be a lot better. It's not good for your health if you are out of breath after each run.

  • ecatsuj on 15/08/2022 - 10:08
    +1

    I went from couch to a marathon in just over a year. i was 35, and weighed 110kg.

    My suggestion (like others) is to switch up your distances, and speed.

    You've already said you went from over 30mins to 26+ .. that's a huge improvement.

    Try running at the 6min/km speed again and see if you can run 6 or 7 ks..

    Id keep it to 3 runs a week tho, 1 longer, the 5k and some intervals/sprints

    • JimB on 15/08/2022 - 11:16
      +1

      What do you weigh now?

    • 900dollaridoos on 18/08/2022 - 07:01

      what method did you use? And were the initial phases the hardest?

  • adgnetworks on 15/08/2022 - 10:29

    If you just want fitness just do the HIIT stuff up the highest/longest gradient of your mountain.

    Do it for 20-30 mins a few times a week and you'll build up your cardio in no time.

  • Mr Random on 15/08/2022 - 10:47
    +1

    I went through a similar period.
    When I first started, id be lucky to do 1km. But over the course of 6 months i managed to get to a personal best of 7km in 45minutes.
    What I found helped was having a berry smoothie made from frozen berries, apple juice, and other things you may like for that energy kick. That, or drinking powerade throughout.
    Managed to shed 20kg in that time!

  • MrFunSocks on 15/08/2022 - 10:47

    It should. If it isn't there's likely something else that's holding you back, like diet.

  • GourmetFoodie on 15/08/2022 - 11:12
    -4

    You probably don’t have a runners body type. People respond differently to different types of fitness. Also running is one of the most high impact sports you can do so not great. I’d switch to weight training or cycling and see how you respond.

  • shaybisc on 15/08/2022 - 11:17
    +1

    I would gradually extend your runs to 8 or 10k with a bit of fartlek. I always found making the last km the fastest km didn't hurt because I knew relief was at hand.

    • Brianqpr on 17/08/2022 - 12:59

      Agreed, first often the slowest and last the quickest.

  • jpanko on 15/08/2022 - 11:31
    +1

    I don't think anyone here has mentioned MAF training - it's basically limiting your running speed depending on your heart rate. Sounds weird and you'll run really slow at the start but it's a very good way to increase your speed/quality of running without getting puffed out.

    https://youtu.be/T3vPX7ufctk

    I'd also recommend watching a few videos to check your running form, maybe even get someone to video your running style and make adjustments. I ran for years with an extremely inefficient style and watching a video of me running improved my performance heaps.

  • Herbse on 15/08/2022 - 11:38
    -2

    Sounds like you're doing the same thing each run.
    You have to push yourself faster and further each time if you want improvements.

  • muzzamo on 15/08/2022 - 12:22
    +1

    Some good advice here.

    Flexing: I've run ~20 ultra marathons and have 22,000 lifetime running km, and still run 2500km a year.

    Three more tips to add:
    1) Get into trail running - it's far more enjoyable and far more varied, and better on your ankles etc. 2-3 hours out on a trail is where the runners high is at.
    2) Heart rate based training. Ozbargain has had the fenix series for ~$500 a couple of times recently. You can setup an alart on there so it basically tells you off when you go outside of your desired heart rate zone. It's a much better approach than trying to stick to a speed because it takes into account your exertion and is normalised to your fitness which is more relevant.
    3) Don't run every day. Ideally 1 or 2 days a week do strength/core training instead. This book is an excellent start and has some great workouts, requiring minimal equipment - https://www.amazon.com.au/Quick-Strength-Runners-Weeks-Bette…

    • dtc on 15/08/2022 - 13:05
      +1

      Get into trail running - it's far more enjoyable and far more varied, and better on your ankles etc. 2-3 hours out on a trail is where the runners high is at.

      I find trail running way worse for my ankles, all those uneven landings and sudden height variations. Possibly because I dont do much of it (because it always hurts my ankles!). And too many trails in my area are up and down mountains (well, hills, but big enough) and its too much effort.

      • DJR9000 on 15/08/2022 - 14:05

        there's plenty of exercises you can do for your lower legs. Single leg work like single leg goblet squats, balance trainers are useful, single leg deadlifts (no weight to start with), etc. Anything that strengthens your ankles with one foot on the ground helps you not roll ankles etc. Or just go find some flat fire trails

        • dtc on 15/08/2022 - 17:55

          30 years in the gym, squats, pistol squats, calf raises, RDLs - plus surfing and soccer and all sorts of things. Still hurts my ankles

      • muzzamo on 15/08/2022 - 15:59

        I think the idea is that it's the repetition that causes injury e.g. pounding a road for 42km in a road marathon.

        Varied angles results in better strength build up across your muscles.

  • pnt on 15/08/2022 - 12:31
    +1

    I went from couch to marathon (albeit a slow continuous 5hr jog) during covid. At times i got that euphoric exercise feeling. Rarely did it feel difficult, because almost all training was slow and within my comfort zone. Sometimes the intervals/thresholds were a little uncomfortable, but only temporarily. Pre-marathon i timed 5 km in 25 minutes which was faster than I expected to get. I clearly still overtrained for me, as i had post marathon foot injuries. Imo, running is hard, and tough on the body. It's possibly not as injury free as cycling, swimming or weights. But at a slow pace, it's fairly enjoyable, you still get better, and it's not as tough on the body. Recently, i've just been doing sprints for a change which i've been enjoying with the dog, and find gentler as the volume is much less.

  • SlickMick on 15/08/2022 - 12:49
    +1

    Try running over the mountain. Next time to run around it, you'll enjoy it so much more than your last run.

  • Danstar on 15/08/2022 - 13:19
    +1

    I still can't believe I'm the only one who has said it's most likely asthma and hopefully you've read my comment and asked a GP about it, as I'm sure they'll say exactly the same thing

    • tomleonhart on 15/08/2022 - 17:09

      Rest assured I have read your comment and rule it out as not a plausible cause at this time due to my job condition. Thanks :-)

      • Fijiboy on 15/08/2022 - 21:33
        +1

        Elite athletes also have "exercise-induced asthma" or "EIB". Can I please suggest you do some further research on this matter? Good luck.

  • koplik8 on 15/08/2022 - 13:31

    Hey what a great read some of these comments are. I did enjoy running on the track at school. As an adult I find running around the streets as pointless. I'm a sprinter and tried and tried to do long distance. It's so hard as i run to fast. At a slow pace everything seizes up. I don't enjoy it lol actually i love swimming and recently been getting into the rower at the gym.

    Have you tried parkrun? It's every Saturday and free. Maybe you need to change it up once a week and do any all out 5km run to keep it interesting. They log your times online for you can track your improvements

    https://www.parkrun.com.au/events/events/#geo=3.77/-28.9/134…

  • OzBarAnon on 15/08/2022 - 13:47

    I've started running recently too and noticed the same thing. Even though the distance I can run has increased significantly, I still feel like I'm falling apart after a few minutes in. I don't know if it's just an increase in my will to keep going or what, but it makes me hate running.

  • DJR9000 on 15/08/2022 - 14:11

    Everyone has already mentioned slow/easy runs which is good. I had the same problem when i started running - went too hard. Now most of my Kms (40-50kms per week for the last month) has been in zone 2 / 70-80% of max heart rate, if I had to score it out of ten on an exertion scale it's like a 2 or 3. I can comfortably run at that pace for 20-30kms now.

    You then just mix it up with speedwork (for increasing your Vo2max and get your body used to top end speed) - like sprints, hillsprints, fartleks, track intervals - and tempo runs (for increasing your pace at lactate threshold) - think 10-15 sec per Km off your race pace. So if your race pace is 5min/km, then tempos are at 5:20 per kilometre. 5-10km at that pace is all you need. I do a tempo run each week and a speedwork session every other.

    Just did a 65:02 at city to surf yesterday so it's working.

    Also as others have said get along to a parkrun, find one with friendly people although most are pretty friendly, find a local running group and have a chat to people and get some advice.

    There's also running coaches which can be good for some people, personally having tried it, I'm not a huge fan as I can set up training blocks for myself and not feel like I have to tick boxes off a schedule all the time.

    Also - was going to say - when you are completely out of breath does it also feel like your muscles are burning, you have stomach tightness or nausea? If that's the case it may be you are pushing yourself into anaerobic / lactic respiration which generally hurts and causes breathlessness

  • hopper on 15/08/2022 - 14:24

    Meanwhile me reading this post while chewing fell over bread crumbs who is dreaming to reduce weight since ages

  • Mysterious on 15/08/2022 - 14:57
    +2

    Try longer distance and lower pace opposed to same distance but faster pace
    ..
    and mental blocks are a thing. Always happened with me. I'd feel dead after 1km, enthusiastic between 1-4km, dead by 8km and by 10km I'm pumped to run 15km.

    • Brianqpr on 16/08/2022 - 09:28

      Absolutely. I think this I why people often perform better in actual races where there are lots of other runners and their energy to feed off.

  • IM-Cheap on 15/08/2022 - 15:44

    Here are 2 things that worked for me that I alternate between.
    1. 10km or more at a slower pace, then look to speed this up to 5km pace
    2. Faster pace for as long as I can manage, usually working from 500m back up to maintaining that pace for 5km

    I like option 1 more but I've found option 2 is more time effective.

  • Elfarol on 15/08/2022 - 15:46
    +1

    Runner here. Street and trail. Mostly medium distance (think up to a marathon ). Running all my life but got more into it as a habit recently. Just a few thoughts:

    • Why do you run?: I often run to Zen out for a bit and that's the enjoyment I get; I do have a regimen to get better; I do interval training, mix run lengths, pace, run location, but its not why I run. I do long(er) distance races at medium pace, but the goal is to get to the end and have fun in between - getting here has been a 15 year journey. For me pace has improved over time, but mostly endurance (so the distance). So if you want to up your running fitness much more quickly, it may be worth looking at a structured running regime that optimizes this, which come to the next point…

    • Overtraining: You do need to let your body recover between runs, this can be by taking a day or a few off; or by scheduling recovery runs at 2/3's pace (or lower heart rate range or however you might measure this) - lots of running sites and YouTube etc that discuss - In summary, the fatigue is real and I didn't clue into this till late in my running career - elite athletes do the same (though their super slow recovery runs are likely faster than my best effort). As a super amateur I definitely see the benefit from recovery runs or alternate exercise to break things up. If you measure yourself by kilometers run, those days feel like they are a let down, but thats not the point of those days.

    • Over-exertion: Like overtraining, pushing yourself to the max every time increases risk of injury and also stresses your body out. Stress can be good to elicit a growth response, but overstress is equally bad.

    • Form: I got a lot of extra milage out from practicing proper form, and even getting appropriate shoes and building my running around that. I haven't had a formal running coach (but have had friends who are good runner to trade tips with)… honestly, I'd consider it now… there is a lot to be 'gained' (depending on your goals) to have someone guide and hold you acocuntable.

    Above all, see point one… :) Hope you can find peace in your running. For me its been the source of self-achievement and even a lot good friendship among what is often a really positive running community.

    • Bingo1231 on 15/08/2022 - 19:02

      Thank you for this comment.

  • happyhammer on 15/08/2022 - 16:28

    Do you breathe in through nose and out through mouth on every breath?
    I didn't do this until about a year into running and made it so much easier.
    Also I find distractions work best. Nice scenery, music, podcasts etc
    Well done tho keep it up but long run try to mix it up with other cardio as running can impact joints over time.

  • pulpfiction on 15/08/2022 - 17:44
    -1

    From a runner. Props to you!

    Honestly, despite what others have said, you’re actually running too slow causing your fitness to stagnate. The good news is to go faster you need to scale it back.

    Probably the easiest way to do it is get onto the couch to 5k app or similar. Go for a bit more speed when running. A 6 minute pace (per km), is a good target, then aim to get it down to 5:00.

    3 runs per week is awesome. Consider power walking 2-3 days a week, not on running days (don’t worry, this is temporary while you build your fitness).

    Weight has a massive factor here too. If you could do with loosing a few kegs, do that through diet.

    • tomleonhart on 15/08/2022 - 17:48

      Thanks. My pace at the moment is average around 5.25 so have been aiming to go below 5 but it doesn't seem to yield any result just as yet, that's where the frustration sort of comes from. I don't want to lose any more weight as I am happy where I am at the moment so losing weight isn't an option!

      • pulpfiction on 15/08/2022 - 20:37

        Cool, yeah I’d you’re happy with your weight, don’t drop it. Some people run to loose weight, which doesn’t work as we’re super efficient. Anyhow, stick with your happy weight! Anyhow apologies, miscalc on my part. Your pace is pretty good.

        Going back to when I hit 5 km, I remember that being the point where I didn’t feel in a state of constant suffering. Kind of got to a point where I could run as far as I want. The key to breaking barriers is shocking the body with something new. Maybe try pushing it to 6km at a slightly slower page, or short walk at the half way mark. Alternatively, interval training.

        The only other ideas I have is see a running trainer to sort your style and get some killer running music tracks to listen to.

        Anyhow, don’t give up, you’re doing amazing to make it this far.

  • Leeroy Jenkins on 15/08/2022 - 18:40

    My experience tells me that when you stagnate, usually it's one of two things, energy intake and/or sleep.

    It may be worth tracking your calorie intake and sleep time so that you know what exactly is going wrong.

  • jt90 on 15/08/2022 - 18:50

    I started running with a plan around July 2021, so similar timeframe to you. I'm in my early 30s and didn't run several years until last year. My first 5k took me close to 40 minutes but the fastest I clocked in was 20 minutes 6 seconds in June 2022. I run 3 times a week (2 x 7km and 1 x 10km) but am looking to incorporate speedwork to get a sub 20 min 5k.

    I was in a similar situation to you as I was stagnant for about 3 months late last year when my times didn't improve. I did some reading and tried the 80/20 method and that helped me a lot. Your runs should not feel tiring unless you are going out to set a personal best. It will feel boring at first because you are running so slow using the 80/20 method but your times will improve if you stick to it. I run strictly using the 80/20 method now.

    Get a smartwatch if you don't have one (I recommend Garmin, I've tried Fitbit but it is heavily paywalled) and do a lactate threshold heart rate test. Set your thresholds onto your watch with the alerts to tell you if you are running too hard. The watch will give you an audio alert or vibration if you are training in higher heart rate zones. This takes a lot of the guess work out with your training.

    In terms of distance, increase your total mileage by 10% each week. So say if you are running 35km a week now, the next week you should be able to run 38.5km.

  • Bingo1231 on 15/08/2022 - 18:58

    This is a cool discussion, lots to learn.

  • Wormetti on 15/08/2022 - 19:36

    5kms never felt easy for me even now that I can run half marathons, when I stop after a 5km, I feel exhausted, so I just don't stop.

  • MrSammyMcG on 15/08/2022 - 19:59

    I can actually answer that for you. It's for the same reason that lifting doesn't get any easier, you are always pushing yourself to your max

  • Chrotzo on 15/08/2022 - 20:13

    Have you ever done a blood test to check if your red blood cells are smaller than normal? mine are smaller than normal and i get tired really quickly despite exercising regularly.

  • dogzilla on 15/08/2022 - 21:50

    I run listening to a podcast on the headphones, find myself laughing all the way around. I also run 7km 3x per week roughly and chuck in the odd 10km now and again.

    Occasionally i do a speed run and do 3.5km as fast as i can, i find next 7km i run quicker.

    Also - consider your shoes - my physio Sister suggests runners are good for about 200-250km before you should replace - that might help.

    I agree with others - run slower but run further. Also - enjoy the run - podcasts on headphones are a great way to burn an hour and have some fun.

    If you have a heart rate monitor consider that too - try and get in the right zone for training rather than just sprinting around.

    • Brianqpr on 16/08/2022 - 09:26

      The shoes point is a good one. A while back I kept getting hamstring tightening and cramping and thought it was an injury. Took a couple of weeks off and it was still happening when I ran again. Turned out it was my shoes which I had been using for too long, replaced them with a new pair and it stopped happening.

    • huggsymersh on 17/08/2022 - 12:51

      Replacing shoes after 200-250km seems awfully low mileage. Would be interested in hearing more about the rationale behind frequent shoe replacement.

      One reason why I find it interesting is that I run in a relatively low cushioned shoe that comes fresh out of the factory with a level of support and cushioning that is already much lower than a worn pair of well cushioned shoes. So for runners who favour a more minimalist shoe, can you go longer on your shoes seeing as you don't get much support /cushioning out of them in the first place? Or would physios say you should always fun in shoes with more cushioning?

      These are the shoes, for reference:

      https://runrepeat.com/nike-free-run-50

      • mandelbrot on 17/08/2022 - 14:14

        Yeah, nah. Most shoes will go for 400-500kms before they need replacing.

        There are some exceptions, like the carbon fibre plated shoes. They'll last about 150kms of actual race day, then you can use them as regular in your rotation until they got 500kms.

        • huggsymersh on 17/08/2022 - 14:42

          I'm even wondering whether need for replacement is relative to the type of shoe. Like you say, "most shoes will go for 400-500km" but does a shoe with a 40mm get compromised after 500kms in a way that a more minimal shoe with a 10mm stack (or less!) does not?

          I've gone way over 200kms and 500kms on my current nike free 5.0, which aren't even recommended for long runs, and I'm running comfortably with no injuries or discomfort.

          Maybe my point is, and this discussion is helpful in clarifying my thoughts, km limits for shoes are frequently cited, but shouldn't it depend on shoe type, running style, intensity etc. There's a lot of worry about support and cushioning, but if you're on a shoe with a stack that's less than 10mm high, maybe you don't have to worry about it for ages?

  • Theoprine on 16/08/2022 - 00:21
    +1

    Worst thing I ever did about running is take it seriously with times, measurements, etc.

    I originally got good at it naturally by trying to run further than the last time, going at my own slow pace. When I decided to measure myself that was when I peaked. Was doing 5min kms at half marathon distance, could sprint 5km faster than that. But focusing on times I started to try harder, stride further and that’s when injury came in and got slower and slower.

    I miss those early days of not really caring - I’ve recovered from injury now - and looking to get back into it, but I won’t even look at my watch anymore and have the same mindset as I started. And maybe push myself if I’m racing only.

  • Powershopz on 16/08/2022 - 01:04

    What's your goal?

    Is it just to be able to run 5km easily without getting out of breath? Improve your speed? Run longer distance?

    Start there then follow all the other fantastic advice people have listed.

    I used to cycle in for my daily commute and the best piece of advice a friend gave me was "If your commute is 15km each way, don't train to be able to ride a 30km round trip, 5 days a week. Instead, train how to ride 2-3 times that distance, 7 days a week and you're daily trip will feel like nothing." I didn't go that hard but could comfortably smash out a 50-100km ride at a decent pace a few times a week which had the same effect on my daily.

    • tomleonhart on 16/08/2022 - 02:55

      my goal is just to run 5km without thinking too much about how much of a suffering it is. Ideally within 30 minutes so I can go back home and look after kids.

  • Daddy Chill on 16/08/2022 - 06:27
    -3

    Humans aren't designed to run

    • Mr Haj on 16/08/2022 - 11:42
      +3

      Yes we are. We're not designed to sit on a chair in front of a computer for 40 hours a week.

  • snackpacket on 16/08/2022 - 06:58
    +1

    I [used to, now I am a fat fck] do a 5-10k-ish run most evenings, and 15+k when I was feeling particularly ambitious. Here's my tips.

    1. Having water in your belly makes you swish around and get stiches. Hydrate a lot during the day, right up to an hour-ish before your run, but stop drinking at least 30 mins before your run. I never drank during runs, just had a big water when I got home.

    2. Always push through difficulty with a burst. That last 1km that sucks? Great! Make it suck more. Sprint as hard as you can during that moment of it sucking, and try to push past it as hard as possible. When I felt like I had to stop I would look at the horizon and pick a tree/marker and go "right, I am sprinting flat out to that, and then I can stop". Always push harder to combat suckiness, because that very action is where improvement is gained. Soon enough you'll find yourself actually seeking that feeling of suckiness, and finding it harder and harder to get to.

    3. Be kind to your knees. Buy an elliptical and a tablet and switch out every few runs for a low impact alternative.

    4. Go for longer runs anyway, even if you aren't ready. Stop and walk for a minute or so, here and there, whatever. Who cares? Once you catch your breath, start jogging again. If you do 15km like that, you'll probably find you have run 14 of them ks.

  • Brianqpr on 16/08/2022 - 09:20

    I run similar distances (usually 6km, the occasional 10) and frequency and my times have been pretty consistent for some years (I'm 53 now), around 5 mins per km, less on a good day (with cooler weather) and more on a not so good day.

    I think in order to improve times significantly, after the gains you get from just running in the first place, you really have to start properly targeted training, speed work to get your heart used to faster pace etc. Running coaches can help with that. Personally I'm happy doing what I'm doing and getting the physical and just as importantly mental health benefits of running and being outside.

  • morebunnings on 16/08/2022 - 09:44

    Sounds like you should mix in some stop/start running sets. Download a timer app that beeps once every 30 seconds. Run 30 seconds flat out -> walk 30 seconds. Do this for your whole run. Then slowly lengthen the running beep time. 40 sec run -> 30 sec walk. then 50sec run -> 30 sec walk, etc.. If you cant get a timer working, just use traffic lights or street lamps.

    You'll figure out pretty quickly where you are at running:walking gap wise. This works well at getting your lung capacity blood/oxygen capacity higher. Do this for 3 out of 5 runs and just normal run the other 2 runs. Really push your self to run as hard as you can for the run part.

    Possibly try running a bit further? I'd only just be reaching the runners high at 20min in.

  • fprjet on 16/08/2022 - 10:19

    Short answer to your question… It does get easier, you get fitter stronger better endurance, what makes it hard is the mental challenge……Like doing a long gym workout. We have in our mind how long we will be running for or how long your workout is going to take, in the case of workout it might be certain exercises you find hard, so you try to find an excuse not to do them… But you push yourself and you Be A MAN (or WOMAN) or whatever, and you push through and you smash it……

  • minkzoo on 16/08/2022 - 16:50

    I picked up running late last year and these are the things which have helped me advance significantly:
    - Strategy: Get a smart watch and run by heart rate (i.e. not by pace)…most runs longer distance at ~70% of your theoretical max (220 - age) and one run per week at ~85%…this will be the key driver in improving your performance over the mid-to-long term, as opposed to just trying to run 5km as fast as you can
    - Breathing: Breathe consistently and ensure you are doing aerobic exercise (as opposed to anaerobic)
    - Technique: Land on your mid-to-front foot, tilt your upper body ~10 degrees forward to place your centre of gravity more over your feet, and lightly swing your arms to generate momentum
    - Psychological: Vary your route so your body doesn't become too comfortable, and take a running partner where you can
    - Entertainment: Make sure the music you listen to is at roughly the right BPM to match your stride rate…it's much easier when the two sync up

  • DingoBilly on 16/08/2022 - 16:59

    Not sure if someone's already pointed it out, but you're not doing the same run every day.

    Running 5km in over 30 minutes is different to running it in 26-28 minutes - you're running it much faster and using more energy, so it will partially be explained by that. If you were still running 5km in 32 minutes or so I imagine you'd find it a breeze, and that's the true comparator.

  • realaaa on 16/08/2022 - 17:40

    yeah definitely mix longer runs (slower) and faster runs (say 5 KM at your top cruising speed - when you're finishing out of breath)

    also power of the running group cannot be over-estimated ! to keep you motivated when those mornings happen when you don't feel like going outside

  • darkmoss on 16/08/2022 - 18:11

    You've either hit your ceiling, which is fine,
    or you need to see a professional to improve your technique.
    simples :)

  • sarahlump on 16/08/2022 - 22:37
    -2

    So, umm, running is hard. it's why plants dont do it. Most animals dont run if they can walk. why do you think we have busses? and bicycles? if Running was so good there'd be a running 2! Running is hard. the 'gets easier' but is not that it stops being hard. It's that you can manage to do it. either more of it, or come less close to dying when you do it.
    If you see atheletes running and think it is easy for them? it isn't they just want to do it.

    Running is hard, and bad for your body. take up cycling or swimming, or get an elyptical machine. Alternatively invest in a relationship with a hip and knee replacement surgeon and a arthritis doctor.

  • GourmetFoodie on 16/08/2022 - 22:41

    You probably don’t have the physique for it so your body is telling you this. Don’t push an exercise that’s not a natural fit for you. Try cycling or weights instead. Better for your joints too.

  • belongsinforums on 17/08/2022 - 00:09
    -1

    if you hate running, i don't know why you're doing it. it's harsh on your knees and back. many other ways to exercise. find one you enjoy

  • KLoNe on 17/08/2022 - 07:43

    It doesn't get EASIER, but it does get BETTER.

  • huggsymersh on 17/08/2022 - 12:03

    A few others have mentioned increasing your cadence and I will join them in saying it's been a massive change for me too. The actual number you should be aiming for is determined by your own body, so I wouldn't aim for a specific number you might see quoted. But a higher cadence is so much more efficient. It also forces you to make shorter strides (avoiding the inefficiency of those massive overstrides some people do), less bouncing, and assume a more upright running position.

    I did a little experiment the other week on 2 x 5kms run. It's obviously only comparing 2 runs, but I was surprised at the difference. I've rounded the numbers for the sake of simplicity, but this is the overall trend. Obviously, everybody is different, but the numbers illustrate relative differences for me.

    Run 1 - @ 4.30 min pace, 170 cadence resulted in 180 bpm heart rate.
    Run 2 - @ 4.30 min pace, 180 cadence resulted in 170 bmp heart rate.

    Running with a high cadence may feel awkward and a bit weird first. Almost like you can't keep up. And you may feel your legs are going crazy, but the pace is very slow. And it will feel like your knees get in the way of each other. But doing it enables you to run at a lower heart rate which allows you to run longer at a more comfortable level of exertion. Eventually, I'm told, you get stronger with each step, and the pace increases over time. But at the moment, I'm just experimenting with the maintaining a high cadence and not really focusing on the speed - although I'm already seeing myself able to maintain a decent speed with less effort.

    Here are some articles that made me finally try it:

    https://www.abc.net.au/news/2022-04-23/the-key-to-efficient-…

    https://www.abc.net.au/news/2019-12-11/why-everything-you-th…

    The other tips I have are:

    • slow down. just slow down. run slow. You'll get faster eventually.

    • doing trail runs where the mind is busy enjoying navigating the variations in direction and elevation and scenery instead of focusing on your internal pain.

    • taking a mindfulness approach while running. Contemplating the clouds, the trees, watching the way the light plays with the landscape, focusing on your breath, the sensation of the wind on your skin, focusing on each moment you are inhabiting…..instead of time, distance, pace, how long to go etc etc. Having a goldfish type memory really helps with the endurance because you aren't punishing yourself with how much further to go with each step!

    Good luck have fun!

  • Calvin27 on 17/08/2022 - 13:50

    I'm training for a mara. It still hurts and sucks just as bad as day 1. I went from 5 to 30km and yeah I think the age old saying holds true.

    It doesn't get easier, you just get faster.

    I prefer my time on weight or a bicycle. Running sucks.

    • TightAssDude on 17/08/2022 - 21:29

      Give zone 2 training a go… It might help

  • TightAssDude on 17/08/2022 - 21:29

    My best advice is to run as slow as you can to the point you feel stupid (zone 2). Then, after every third run, try to run at a moderate pace… Rince and repeat.

    I went from not being able to run 50m to half marathon in 6 months… Ran the half in 1:56

    For context, I tried to run hard for at least the first month when I started until I discovered zone 2 training. The improvement you'll notice is incredible.

    Good luck.

  • Pudina Chutney on 17/08/2022 - 21:30
    +1

    Runners high is what gets me going and for me kicks in approx. after 45 minutes.

  • BusMan247 on 17/08/2022 - 21:48

    There’s heaps of good advice here. Firstly well done on sticking with it. You have seen some improvement which is good but your are right it’s not equivalent to the effort you’ve put in. You need to re evaluate a couple of things.
    1, you need to pick the time of the day that suits, factoring in a time where you either just wake up or after or before dinner, whatever works, as long as for you, you don’t feel low on energy.
    2. In between run days, do a short sprint day where run a lot faster for less than half the normal distance you do.
    3. Every week or 8-10 days also try and do a long one that’s between 20-100% longer. These are the ones that will make your normal runs faster - every week you will see an improvement. It may not be at the same time of the week it happens but it will be obvious.

    I did the above when I started running and had actually gotten overweight and was running 6m+/km. After about 12-14 mths I got to 3:30m/km man I was flying. Eating sleeping that feels good for you is important. But man change your mindset if you’re looking to improve - the last I’m should be the one you give everything.

    • BugsBunnyAUS on 18/08/2022 - 13:46

      Out of curiousity, how far were you running that 3:30/km pace?

      • BusMan247 on 19/08/2022 - 09:28
        +1

        7-8kms, around my area, semi hilly

  • silverbluephoenix on 17/08/2022 - 22:22

    you seem to be running too fast. try to get a heart rate monitor watch like garmin or suunto. then lookup maffetone or low heart rate training method. you need to build good aerobic base so you are not out of breath and build up more stamina so you can run for longer distance.

    • 9hundred on 18/08/2022 - 00:02

      yes this is true, you need to run slower but much further, like 10-20km.

  • 9hundred on 18/08/2022 - 00:03

    You need to push your heart to pump harder. Your heart will only become stronger.

Login or Join to leave a comment
Login Join