Jogging noob. Can't break through 4K

eladnova

Hi guys

Would really appreciate other joggers info regardless of your experience.

So, long story short. I started jogging about 2 years ago. Having never considered myself a jogger before it had a real positive effect on my wellbeing and health. It got me away from my desk. I wish I'd started 20/30 years ago!

However, I'm pretty inconsistent. I tend to run only during the warmer weather and even then go through phases of running for weeks (or not) depending on life and stuff.

More to the point, because I run solo I have no idea if my "progress" is good or poor.

I have a 4K circular route and last summer I was running it almost 3 times a week. It would normally take me 25-ish minutes. I definitely had to take a quick breather about every 1.3 km although a few times I ran the whole way.

This summer is a bit different as I didn't keep it up during Spring etc so in a way I'm starting again. Not quite from scratch but definitely I am finding the 4K and the few tiny hills exceptionally hard and this time around don't seem to be improving which is odd.

Aside from being out of practice, should a 4K run be moderately difficult or or only a mild challenge? Everyone talks about "5K" etc but I couldn't imagine running 5K and not having to stop at least once :-/

Appreciate the feedback.

I notice there's a jogging club in the area but don't want to turn up an embarass myself or slow people down etc.

groovyg

If you are not running consistently and haven't run in long time then your first time running that 4k loop again is going to feel harder. You level of fitness is not the same as it was when you were running it three times a week. Were you trying to do it at the same pace as previously?
If so, run slower until you can get around the loop. If you keep going at any easier pace then you'll notice after a while you can do it quicker.
Go on feel and breathing rather than mins per kilometer/mile.

Are there any park runs near where you live? http://www.parkrun.ie/
If there are, you should try one out they are free of charge, and hugely popular especially in some of the parks in Dublin.

Oryx

You wont be a hindrance in a jogging club, everyone has to start somewhere and youre already running, which is better than some.

If you want to improve, consistency is key. If you are a bit stop start about it, you will struggle to maintain fitness and will keep falling back to where you began. I would suggest slowing your pace down a little, to see if you can stay running for longer intervals.

I can also move this to the athletics/running forum where you may get more specific advice.

eladnova

Oryx wrote: »

If you want to improve, consistency is key. If you are a bit stop start about it, you will struggle to maintain fitness and will keep falling back to where you began. I would suggest slowing your pace down a little, to see if you can stay running for longer intervals.

I can also move this to the athletics/running forum where you may get more specific advice.

That sounds like a plan. Trying to match performance from a year ago when I haven't been consistent in between is likely a bit nuts. Slowing down for bit over longer intervals is worth a shot.

And please do feel free to move to athletics/running.

Oryx

Moved from fitness

huskerdu

You need to be consistent and you need to run slower. If you need a breather, then you are running too fast.

Here is a suggested plan

Run 3 times a week, if you can, but at least twice.
Run slower and set yourself a goal of going 2K without stopping.

In week 2, the goal is to only have a breather after 2.5K.
In week 3, the goal is to only have a breather after 3K.

If you are out of breath, run slower. By doing this, you will build up your stamina, and be able to move on to running further and faster

Good luck and have fun

Murtinho

Someone told me once to run for time rather than distance and it really improved me, so instead of running 4km in maybe 24mins just aim to run for 30mins.
Also loosing weight and getting near to your ideal running weight is a big help.

eladnova

Guys - many thanks for the advice.

Yesterday I went for a jog and took it a lot slower. Did the whole 5K without stopping once and TBH didn't even find it that hard.

I realise now that barrelling down the road at full tilt is unsustainable over long distances (for now).

Future plans are to focus on gradually improving time and stamina.

Easy Rider

I think a lot of people have been in your position. I was the same; I could do 5k but would stop sometimes half way and go again. I now think back and can’t really believe I can now do 25k without stopping or feeling overly tired.

My advise is to build it up your stamina per above, enjoy running and it will come to you over time. It won’t be immediate and that is where people lose interest, but if you keep going you will look back on the struggling 5k and feel a great sense of achievement.

As for your motivation, consistency and preference for warmer weather. I would always advise to take the least amount of things with you, that means leave the phone/headphones at home, have one key that you take with you and a possibly a GPS watch. It means you have no excuse that your mp3 player/radio was not charged. Also have 7 sets of clothes for the week, you may not use them all in one week but you will have them for the next and again, never an excuse that you have no gear etc.

Finally, don’t make an event out of running, just accept it as something you do and just throw on those runners and get out the door, it will just be part of a routine.

eladnova

Easy Rider wrote: »

I think a lot of people have been in your position. I was the same; I could do 5k but would stop sometimes half way and go again. I now think back and can’t really believe I can now do 25k without stopping or feeling overly tired.

That must be amazing. Well done

After breaking through my 4/5k "limit" last week I tried a different much longer route at a much slower pace. By the time I got home I'd done 8.75K.
Inevitably I had to stop at a light or two but it was so enjoyable.

Thanks again everyone for the slow down advice. I'm really encouraged now and am enjoying it again.

JMSE

Well done Eladnova, 8.75k!!! that has to feel fantastic, before you came to boards you were struggling to make 4km, 9 days later you're fixed and jogging 5miles. Keep it up.....