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New to running

lulumonkey2010-05-01 20:29:00 +0000 #1
Hello! I need some serious advice! I started jogging (walk/jog) about two months ago. I was proud of myself for just getting going again after quitting smoking. For the first time I actually tracked my time/miles since I'm doing my first 5k this weekend. Usually I just go until I get tired/bored (normally I'm on my bike but I got a bug in my to try a dua...sorry, I digress). I was shocked and very bummed about how slow I was. I knew I wasn't quick but sheesh. I know people that walk faster!

It took me 45 min to do 5k. It wasn't so much I was out of breath or anything hurt but I was so hot I felt I was going to meltdown. Do any of you have suggestions how I can work through that feeling and speed it up? Thank you!
Iris6162010-05-01 20:44:17 +0000 #2
Hi,

First congratulations on not smoking!

Other's may disagree, but I wouldn't worry about improving your times right now. I would look at increasing your miles. Even if you can get your long run to 4 miles, that will help. Trying to increase speed too early can lead to injuries.

You might want to check out the Runners World discussion forums to get some good advice.

Good luck, and keep going.
lulumonkey2010-05-01 20:39:09 +0000 #3
Thank you! I did manage to go 4.5 mi tonight at a steady pace without stopping. I found that wetting my hair down and putting it in a pony helps a lot. I think I am just one to overheat easily. The fair skinned red head curse!

I'll keep plugging away and hope some speed comes with experience!

-Lulu
kelownagirl2010-05-01 21:45:10 +0000 #4
Don't increase your weekly distance, or your long run distance, or your intensity by more than 10% per week. And take a rest (easy) week every 3-4 weeks. Just MHO.

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