I Cannot Get Past Two Miles

by Barbara

Hi -- love the newsletter :)
I have been running 30 minutes 3 or 4 times per week and I cannot seem to get past the two mile mark.

I bought new running sneakers and I am trying the tempo running but with the tempo running, I was getting a lot of cramping.

What can I do to get faster and go further?

Answer by Dominique:

Hey Barbara,

Thanks for dropping by! I'm glad you're enjoying the newsletter, and I'm positively thrilled you're embracing the running lifestyle! Trust me, the rewards are worth every stride. I can definitely help you out with your two-mile hurdle - we all have our speed bumps in the beginning. Don't worry, though - it's not always about the speed, but the perseverance.

Let's cover on:

1. Running faster or further
2. Run/walk your way to victory
3. Customized workout plans
4. Navigating the tempo runs

Running Faster or Further

The big irony of running is that the best way to get faster is to run further. At the moment you find it hard to push past 2 miles in your 30 minutes of running.

In order to improve that, I'd recommend running longer first. Run 32 minutes, then 35 minutes, then 40 minutes. Build up slowly This will help build your endurance. And with that improved endurance, you will find it easier to run faster for longer.

Try it! And also check The Base Running page for more information about building your endurance base.

Run/walk your way to victory

So I am asking you to increase the time spent running. That may be hard in the beginning. An option I like a lot to deal to this is to combine running and walking.

You could start by running a mile, then switch to walking for around three minutes. Then rinse and repeat another two times. That's three miles of running, but because of the walking breaks, it became possible!

Gradually, aim to reduce the time you walk. So, the next time, walk for only 2.5 minutes. Keep trimming that walk-time, and before you know it, you'll be able to breeze through your workout without any walk-breaks.

Customized Workout Plans

To help navigate this journey, I've put together some beginner running programs. They could be just what you need to boost your progress. Check them out, I doubt you will be disappointed.

Since you've got some experience under your belt, you might not need to start from square one. Feel free to start from a point that you find challenging yet doable.

Even if these programs are not for you, follow their general principle of slow and steady progress.

Navigating the Tempo Runs

Ah, tempo runs! They can be a bit challenging, especially if you're relatively new to running.

Keen on running at a faster pace? I'd suggest introducing it slowly. Start with short intervals where you run at a faster tempo for a few minutes and then slow down before picking up the pace again.

I personally find it quite challenging to get into tempo runs when I come from a period of base running. The first tempo runs can feel like you've got lead in your shoes. Hence, try easing into them with some short tempo intervals for the first few weeks.

In line with what I said earlier, I feel like at the moment, you would benefit more from increasing the length of your runs, rather than the speed. So, feel free to drop the tempo runs, especially if they are causing cramping issues.

At any rate, do not make every run a tempo run or race. Run at an easy pace most of the time. Go faster maybe once a week.

All these tips may feel like climbing a mountain. But it's through persistence and baby steps that you'll make progress. Build up the time spent running. Build that stamina. Build that endurance. Then speed will follow.

So Barbara, keep striding, keep pushing, and before you know it, you'll be setting new records and inspiring others with your determination. Good luck, and here's to marking many more miles under those brand new running sneakers!

Kind regards,
Dominique