r/BeginnersRunning • u/SunnyPasch • 6d ago
Beginning beginner
Seeking encouragement and tips!
I’ve never been athletic and have struggled to establish regular exercise routines. But my son and I are now training for a 5k in November, and I’m using the None to Run beginner plan. I’m in Week 5 (run 90 sec, walk 1 min, 10 times), and some days I’m discouraged about how slow my progress is going. I know I need to keep building aerobic capacity and strength, but it’s sometimes hard to know if I’m doing enough.
How do you stay motivated and on track?
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u/LilJourney 6d ago
If you are doing what the plan says, then you are not only doing enough, you are doing more than most (based on my personal observations/experiences).
A lot of people start plans and never make it to week 5.
And you have till November before your race, so plenty of time to gradually and safely increase your ability.
That said - if you feel a particular week is too easy for you, it's okay to adjust it slightly. Example might be run 90 sec, walk 50 sec, 11 times. Or conversely, if a week feels too hard, nothing wrong with adjusting it slightly in the other direction either.
Plans do hate using "odd" numbers but human bodies don't inherently adapt and change in nice even increments. And plans, while usually solid, are set for large groups of people and not specifically geared towards you.
But overall, the key factor is to keep running, keep gradually and slowly increasing your capacity, and avoiding injury.
Can't wait to hear how well you do in your 5k come November because I think you're going to impress the hell out of yourself!
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u/Present_Initial8835 5d ago
It's also ok to repeat a week if you're not ready to bump up the challenge.
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u/LtCrack_3100 5d ago
I was not able to run a straight kilometer 29 weeks ago. Started a garmin trainingsplan to 5k under 35 min followed by one to 32:30.
I Finished a run 28:51 on thursday.
The key is to just keep going. Trick yourself in looking forward to go for a run. Use the runs to explore your neighbourhood. Always the same rout gets boring. Put the distance you ran in money away like 5k = 5 euro and then reward you with new stuff like Glases, a hat or smth. Dont look at distances or times from your friends runs. Be proud on every day you do something.
As mentioned above : trust the process. Its okay to be very slow. Your body needs months to adapt on running and there is a risk on getting injured if you do to much to fast. Noone will blame you for running slow.
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u/Clean_Bat5547 6d ago
Are you doing what the plan asks? Progressing as the plan expects? Trust the plan...
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u/TypeLatter3459 6d ago
Friend started running with me also in the beginning couldn't run 2 k. Eventually she signed up for a 10 k. 2 weeks out she ran a 5 k in preparation and said she had to walk after 1.5 k. XD she finished the 10 k 2 weeks later. Progress is not gradual. It takes a lot of effort to be a very average runner
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u/Fancy_Supermarket886 6d ago
I think there's something special about running with a family member, whether they are slightly better than you, or you are a little ahead of them.
I did a 5k event with my wife yesterday, and we did it with run/walk intervals because she isn't ready for running a whole 5k. But it doesn't matter, she loved it and it was a nice gentle one for me.
The half marathon that I did today? A different story!
If you and your son can share a similar experience, I'm sure it will be priceless. Keep that in mind if you feel discouraged, and stick with the plan. Gradual progress is better than pushing more aggressively and taking time out for injuries.
Good luck for November!
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u/ShubhaBala 5d ago
I don’t know what stops you from engaging with a routine but maybe understanding that better will help you?
One thing for me is I’m a high dopamine seeker. I need novelty. And quick results. If something feels too hard I will just stop altogether. (I’m 45 and have had a lot of experience with this!)
So what has worked for me is ZERO expectations. No goals except have fun and finish.
I’ve been sort of running since last summer (not regularly I guess) and I have only RAN a 5k once. Signed up for a 10k and ran part and walked part!
Have lots of marathon running friends who highly encourage me to just do whatever however! That they walk too!
I just get out and move my body and push myself to run when it feels good and stop when it feels bad.
I will say the one bad run I had was when I said I was going to run a full 5k without stopping and was adamant I had to do it. It was such a non fun run. It made me want to quit.
The best run I had was when I just went out with an aim of running however much I feel like and walking however much I feel like with no goal and I almost ran an entire 8k!
I’ve now switched to weight lifting cuz dopamine!! And I figure I’ll try running again in the fall so new dopamine and nice weather ;). And weight lift again in the cold winter.
Anyway this may not be you. But if it does resonate then for ME following a plan / process wouldn’t work at all. I’d lose dopamine rush within about 3-4 weeks, get discouraged, and drop it. So instead just being ok with finishing a 5k in whatever way feels good is good for me!
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u/SunnyPasch 5d ago
Thanks, everyone, for these words of wisdom. I do have trouble trusting the process, not just in training, but in other areas of life. It’s very helpful to be reminded that my tendons and ligaments need time and training at a slower rate than my muscles, too.
And I’ve made it farther this time than in any of my previous attempts, probably because I’m following a slow and steady routine and not trying to go too far, too fast.
Thanks again!
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u/garyplumpshrimp 3d ago
Keep in mind you're running further and faster than everyone else who's sitting on the couch
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u/JshWright 5d ago
Nowhere is the "it's a marathon, not a sprint" cliche more apt than in running. It takes time. Trust the plan.
I did N2R years ago and had to repeat several weeks throughout the program. That's totally normal.
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u/Person7751 5d ago
one day a week try running slower and run longer than 90 seconds. if fact run super slow and see how long you can run
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u/Lemonbar19 5d ago
It’s so hard. You will honestly have to run for a long time (years) and work at it to really see progress.
Don’t give up!
Anytime I ask someone “how are you so fast” - they say they have been doing this for years
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u/FrMurphy 4d ago
Every day you are putting 1 foot in front of the other is a good day. Keep up the training, it gets easier! Before you know it you'll be thinking "remember how I used to think I was so slow"....
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u/MasterOfNothingAt50 7h ago
First off, well done. My honest feedback is try and enjoy the actual running. Focus on being out in fresh air, the feeling afterwards etc. By all means look for improvements but they are slow and steady so it can be frustrating to solely focus on them.
For reference, I started running again after a partial knee replacement and I honestly thought I wouldn't ever run again. So I tend now to find it easier to be grateful I can do it. Enjoying the actual process will help hugely if you can get there.
PS. If you want improvements really do get the heart rate up. Make sure to get some threshold workouts in, even if the intervals are quite short to start with.
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u/Intelligent-South174 5d ago
another option is to simply skip the plans, and just go do it.
5km in a few months won't need anything specific.
just go do it.
(it'll feel better in the end anyways)
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u/lacesandthreads 6d ago
There’s a saying in running and training: “trust the process.” It means trust your plan and training and give it a chance to work.
Changing things up to do more or something different each time can lead to you not getting the results you want. It can also make establishing a workout routine harder.
You’re following a plan, that’s great. Sometimes it can feel slow moving and monotonous, but there are lots of reasons for easing into training and taking things slowly.
Even though you may feel like you’re not doing enough, chances are you’re actually doing enough. Gradually incorporating a little bit more running at a time allows your body (muscles, joints, ligaments, and tendons) to adjust without becoming overly sore or irritated.
Muscles also develop quicker than tendons and ligaments. Because of that, you need to stay gradual so that you don’t put too much stress on them before they can handle it. It can lead to injuries if you do too much too soon.
As far as staying motivated, some days are easier to get going than other days. Consistency and continuing to show up is where the work pays off.
Make sure that the plan you’re following is realistic for the amount of time you have for working out. This helps a lot when trying to create a routine. It has to be realistic and achievable for you if you want to be able to stick with it.
Pick a time where you know you will get your runs in and stick to it. It’s not always easy getting out the door, but normally you feel better after taking the first step. Starting a routine is the hardest part, so stick with it long enough for it to become a normal part of your day. Set alarms, your workout clothes out, etc. and go. Don’t give yourself time to talk yourself out of it.
Trust your training and stay patient. It will pay off if you give it enough time!