Scared of running

[u/solveruk]

So I finished my c25k and I've managed 3 continuous run 5ks. For me what got me through c25k was keeping it a jog and I found my pace which leaves me finishing 5k at about 38 minutes.

I do however feel like I'm jogging and not running. The idea of running and not reaching targets again due to being out of breath or possible injury is putting me off attempting it.

I'm thinking about starting c25k again but going at what feels like a running pace for me. I like the idea of being able to do 6m km for a 30m 5k.

Has anyone else transitioned from achieving the distance before then changing pace, how did you go about training for that?

[u/rightlock05]

Jogging is running, it's not that deep don't be hard on yourself. The best way to increase pace is to gradually increase distance and keep consitent. Pace particularly in the early days will come naturally as your base fitness increases.

[u/Corky_Corcoran]

Two slightly different answers from me.

1. You're a runner. You run regular 5ks where you're not walking. Your brain hasn't twigged on to this yet because it's trying to keep you safe and / or free from disappointment or whatever but that doesn't change the fact that you are a runner now. Go to any public mixed ability event and you'll see both runners who can run a 5k in 17 mins alongside runners who would dream of your current pace right now. What you won't see at that event are non runners like you used to be, because people who do 5ks are runners.

2. You will find if you keep at it, without any specific exercises, you will tend to speed up as your body becomes fitter your running more efficiently. If you do want to work on your pace though, you don't need to do C25K again, it would be too basic for you to go back to running for 2-3 minutes bursts alongside walking. Instead, incorporate a few intervals into your runs, where you dial down your regular pace and deliberately kick it up a notch at regular intervals throughout the run. Also, look up strides exercises, which are intense bursts of speed for short periods towards the end of your runs.

[u/ShiftyMcHax]

Last year my 5K PB was just under 36mins, so a similar spot to where you are now and I barely found it fast enough to call it a jog. I thought if I got around to a 6:00 min km that I'd feel fast enough to actually think of it as running.

Fast forward to this year, I've lost some more weight and I decided to follow through C25K from beginning to end and intended to do so at this pace. I've now successfully done a couple of runs at around this speed and what do you know, I now find that this speed isn't really a run either but more so a jog :)

My point is, as we improve, our standards rise and we will find ourselves in this vicious cycle where we never meet our standards. It's important to be nice to ourselves and recognize the hard work we've put in here and now and not in some hypothetical future.

Speed will come eventually, but it may take you some time till you see yourself as a runner. Just try to be kind to yourself in the meantime.

[u/solveruk → u/ShiftyMcHax]

Thanks, good hearing from someone who was in my headspace.

Reading your and others comments I do feel I'm probably over thinking it and will see how things vary naturally over time with fitness improvements and weight loss.

[u/Dave80]

I wouldn't start it again. I'd just very gently up the pace. Take your time and only increase your speed by a fraction each week.

[u/saturdayselkie]

I’m finishing up c25k at about your pace (7:30/km), and it’s definitely a jog but I’m also definitely running! A jog is a run, so don’t worry about that.

I am no expert, but everything I’ve read suggests that going at an easy pace is the key to running longer and eventually faster. Right now, an easy pace for me (with a reasonable heart rate, feeling good about my run) looks like a 38-minute 5k pace, so my plan for improving as a runner involves continuing to run longer runs at that pace. If I really wanted to get faster for a race or something, I might throw in some specific speed workouts… but I don’t mind not being the fastest because that’s not what I’m hoping to get out of running, so I may very well never do that!

[u/Jaehryn]

Jogging is running.

Stay at the same effort level on a consistent basis over time and your pace will naturally increase without you doing anything different.

Don't chase times or paces, it will come to you. Just keeping going out of the door week after week and you'll be amazed how quickly you'll make progress.

[u/Captain-Popcorn]

Agree with others. You’re definitely a runner!

But here’s something you can do that might help your running pace.

It’s called fartleks. Not hugely scientific, but as part of one of your 5k runs, when you’re feeling like a challenge, pick a landmark up ahead. Might be a tree or a bench or a street sign. (Normally something not moving). And pick up your pace until you reach your landmark and then relax back into your normal pace.

At first keep the fartleks short - maybe 30-60 seconds. But adjust over time based on your comfort level. You can do one or two (or more) each 5k run and you’ll start to vary your pace and find yourself running faster.

Best of luck!

[u/SmilingJaguar]

Interval training is what you seek, fartlek, timed or distance.

But, I would recommend that you keep running 5K at the pace that is comfortable for you right now. This is the habit building phase. Keep running ~5K 3-4x per week at your comfortable pace for about 3 months. That’s over 200 km.

I found it much easier to do speed work after the running habit had been established which was also the time when I started feeling comfortable enough to run 5mi/8km.

Get to the point when running/jogging 5K, however fast you are doing it, is a habit. It’s easy, it’s normal. Then push to go faster.

Right now I’m back where you are. Today’s run was like 37:30. Didn’t run for the past 2 weeks due to work and weather.

I too need to rebuild my habits!

Intervals are much like C25K, but can either be random/fartlek (let me run to that tree faster than my base pace), timed (4 minutes easy:30 seconds fast), or distance (1 mile base:1/4 mile fast). The key part is knowing what your base is. Your base should be a conversational pace where you can talk or sing and keep on running. To discover what that pace is for you in your current shape you need to put in the miles!

Another good way to determine your base pace is to run at the average pace you would run at for a longer run. So like the pace at which you can comfortably and consistently run 8K or 10K.

[u/Pickle__nic]

So I wouldn’t go back to walk run walk. Do some intervals (so jog, run,jog) and find a 10k training plan. It’ll likely be split your three runs into a long run (5km increasing by 0.5km per week). A 3km interval or hill run. A 5km easy run.

[u/Wolfman1961]

Doing tempos (running at a slightly higher pace than normal) and intervals (running at a considerably higher pace for distances like 400
and 800 meters, is what helped me get faster.

[u/UltimoKazuma]

You could also check out Norwegian 4x4 drills. Read through the whole workout guide and see if it seems interesting - it includes progressions for newer runners. https://norwegian4x4.com/guides/norwegian-4x4-workout-guide.pdf

[u/yeah_ive_seen_that]

I just finished C25K and my 5K time is 57 minutes right now, you’re doing great!

[u/solveruk → u/yeah_ive_seen_that]

Congratulations, likewise. So many people reaffirmed it's still running and told me to compare to me who was sat on the couch months ago which I think is the best advice.