I’ve been running about 4 months now, I was a total beginner, I’m signed up to do the GNR and I can currently run approx 7/8 miles, but I struggle with pace, currently run approx 9 minute mile, when I’m running this doesn’t feel very fast, but within 3/4 miles I’m tired so I know it is too fast for me, but when I try slow down I feel like I’m practically walking, any advice is appreciated.
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If you've done a 5k or 10k put your race PB in a pace training calculator and it will tell you what pace you should be training at.
Additionally if there's a running group near you see if they do race training, including the long runs. Running in a group is an excellent way to keep to a particular pace. And the pain is shared
If you work out your max heart rate (220-age) then that's the upper limit and you work in a zone between, say, 120bpm to your max. This forces you to go slower as you're trying to keep within that limit. Bear in mind this can be very frustrating to begin with as you feel you're having t go very slowly to keep within your range. However the more you do it the harder you will then have to work to get your heart rate up.
You use different muscles when you run compared to when you walk, and you probably have spent a lot more of your life walking than running. It makes sense that walking would be more efficient because you've practiced it more.
Over time your muscles build up and work more efficiently, and your body will get better at carrying oxygen around your body if you keep training and maintaining an elevated heart rate. Little by little you'll find your jogging pace quickens and it'll be less frustrating.
Running takes a lot of discipline. You have to stop yourself getting carried away and running faster than you should.
Then use an app like strava and attempt to run at that pace, after enough runs you will get used to what that pace feels like.
Ive been jogging for less than 2 months now and have had great help/advice from Shades and Guarddog I've moved off Wrist Based trackers to a chest strap and my zone 4/5 jogs are around 12+ min/mile currently for an hour, then next day is zone 2/3 HR for me for 1 1/2 hours usually 7/8 mile but alot lower intensity, as said, just starting out and maintaining 80% zone 2/3 with 1 day (20%) zone 4/5 - Since starting this routine I have felt a lot better and much more relaxed with exercise, I've lost nearly 4 stone since starting with 3 mile walks and building up to 5 mile walks, then the next natural progression to Jogging - this is where I'm at, at the moment and at 55 I really need to monitor my HR as just starting from couch to walking then jogging, with peace of mind and not really any aches or pains yet - so I will continue !!
Paul.