Howdy, Stranger!
Categories
First 4.5 mile run
![[Deleted User]](https://w3.vanillicon.com/314cd3391b6c3f8cbdc1edd15c2cb07d_100.png)
I've just started running after years of inactivit(!). I've been training on a treadmill at home, and I'm currently able to run 5 miles in about 50 minutes.
I was a bit dismayed last week when I did my first run in the great outdoors to find how quickly I got tired out - mainly because I started too fast. Any tips for pacing when you don't have the visual indicators of a treadmill? Also, what's a reasonable time to run 4.5 miles if you're new to running - am I likely to be the last one to finish the race?
I was a bit dismayed last week when I did my first run in the great outdoors to find how quickly I got tired out - mainly because I started too fast. Any tips for pacing when you don't have the visual indicators of a treadmill? Also, what's a reasonable time to run 4.5 miles if you're new to running - am I likely to be the last one to finish the race?
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
But - I have a very peculiar history, and what works for me may well not work for any one else.
However, if you are getting tired out, go slower and WALK every five min or so (particularly early on in your session). There are lots of sources of encouragement to walk - Amby Burfoot article on site, Penguin column in every RW, and feature couple of months back. Once you can get round a distance without getting tired you can begin to vary your speeds over shorter runs.
Last one in the race? So what? You're in it. I've never actually been dead last, but I've certainly come in well after the medals to winners have been awarded, and I've certainly run alone. That's at about 11-12min mile pace. Don't much care. I'm pleased to be out there.
Reckon if you joined me in a race you would not be last.
Have fun with it.
Can you measure a route (on a map or by driving it)? If you can, try to identify a couple of markers at a round distance (eg 1 mile) and then just time yourself between the points - you soon get a sens of how hard you are working to get what times.
10 minute miles are very acceptable times. If you did an ordinary general 10k race in 65 minutes, I guess about 10% of the field would be behind you.
I usually finish about 90% of the way back the field with mainly club runners (as opposed to fun runs). A flat(ish) 4.5m bringing me in at 45 mins.
Michelle
i worry about being last, which is silly because i don't personally see the very last person in an event a failure, i am not sure why i feel so bothered that the very last person may be me, or why i place this pressure on myself
i can understand not wanting to be like half hour behind, i have certainly come round to the idea that very last is fine as long as within few mins, well maybe under 10 mins
look at an event and times from previous years you will get an idea of the average times if you want a comparison. i am only ever really racing myself, sometimes my husband as we like to compete and banter about this for ages
You'll get used to the great outdoors in time. I had my first outdoors run on the 22nd of December, I found it helped if I remembered that you should be able to hold a conversation when you're doing a long run - try singing (quietly though, no need to get sectioned), or even better run with someone and tlak to them.
10 minute miles in most races will beat someone, you won't be last (unless it's a very good field). You will get beaten by 60 year old women, but that's okay, they were probably out running while you were enjoying your years of inactivity (that's what I told myself anyway)....
i never look at dates lol i just clicked last posts - spooky its keeps them that long
Gah! Necropost!