Running Too Slowly

by Lisa
(Florida)

Hello, a few months ago I started the Couch to 5K program. I'm getting very discouraged because I run so slowly -- it takes me about 14 minutes to run a mile.

I am up to running about 2.25 miles three times a week, but I feel like I'm moving at a glacial pace.

I also feel like, after three months, I should be up to 3 miles.

I'm a 49-year-old woman who is about 40 lbs. overweight.

Any suggestions/guidance would be helpful.
Thank you.

Answer by Dominique:
Hi there,
Thank you for your question and sharing your concerns about running too slowly or not far enough.

Let's start with the positives: you are running three times a week and you can already cover 2.25 miles.

Now, let's work on gettin further and faster, as follows:

1. Build your distance through run/walks
2. Build your stamina and strength in different ways
3. Speed will follow

Build Your Endurance Through Run/Walks

Off-the-shelf running programs like a C25k program you picked up somewhere can be useful as they give you a starting point. However, to not over-complicate things what usually does not get mentioned is that everybody has got their own starting pace and base of fitness. For some of us the running program will be too easy and for some of us the running program will be too hard.

It is a bit discouraging when the program says you need to do 3 miles non-stop and you are not ready for it yet.

However, it's not necessarily your fault, the program may just be a bit too difficult for you to start off with. Everybody starts running at a different starting point due to exercise they have or have not done in the past, the weight they carry with them, etc.

So, don't beat yourself up about your pace and/or the distance you are currently covering. You will be able to increase the distance you run and improve your running pace by using a run/walk approach to increase the distance.

It looks like you are kind of stuck on 2.25 miles per run. If I have interpreted this correctly. Rather than trying to cover the 2.25 miles in one go, why don't you try doing 6 x 0.4 miles running with a minute or two of walking in between. I bet you'll be able to cover that distance. It will make you do 2.4 miles of running + a bonus 10-12 minutes of walking.

Then build from there. Slowly increase the length of your running intervals and the total distance you cover. E.g. run 5 x 0.5 miles next time, then 4 x 0.6 miles, 4 x 0.7 miles etc. Keep building and making the total distance covered longer. Even if it is through a mix of running and walking, you will be increasing your endurance.

And you know what? Use this approach for a month and then try to run a 3 miler. I bet you'll be able to do it. Especially if you combine it with the next bit of advice.

Build Your Stamina and Strength in Different Ways

My guideline when you start running, is to get out there at least three times per week. Three times is a minimal amount to achieve some progress. And you have made progress. You went from 0 to 2.25 miles, but it looks like you are stagnating.

So, therefore I'd recommend doing any or all of the following to improve further:

One more run day
Add an additional day of running to your schedule. Like I said before, three days is the minimum. Four days is better. In the end, there is no better way to improve your running, than by adding more miles to your week. And, at the moment you are not able to add the miles through going longer in your runs. So add more runs.

Cross-Train
An alternative to that is to do some cross-training. When you are not able to run that far yet some other cardio like swimming or bike riding, in addition to your running, will be of much help. It will help you build your stamina, lose some fat, create some muscle and burn more calories.

Cross-training can be an important addition to stay healthy, injury-free and achieve overall fitness.

Strength Train
Now, from about the age of 30, you start losing muscle mass by about 3-5% every ten years. This accelerates when we get older. Strength training is a way to preserve some of that muscle mass and to get leaner and stronger. I am a big fan of strength training, and I credit it for continuing to be able to run a lot without many injuries. Check out my page about strength training for runners to learn more.

Speed Will Follow

Don't get too discouraged by running a little slower at the moment. Focus on improving your fitness and strength through the tips described above. You'll notice that as you get fitter and a bit leaner your pace will improve. It's inevitable.

At the moment I would not yet start doing speed workouts. Once you are relatively comfortable with doing 3-4 easy runs per week of 45 minutes or so, I'd recommend starting to look at adding some speed to your running program. Things to look into are:

Strides, a simple way to add some speed to the end of easy runs

Fartlek workouts, an unstructured, fun way to add some speed to your runs.

Hope this helps somewhat.

Don't get discouraged. You have done well to become a runner! You have made progress. Just keep on building, step by step, day by day, week by week, month by month and you'll get there, keep up the good work.

Kind regards,
Dominique