For centuries, this question has haunted beginning runners. How fast should you run? How far?
My answer at one time was as fast and far as possible. But when I injured myself, I was forced to rethink this method. Years ago when I ran, I used to forbid myself to walk. Walking was for walkers, and I was a runner, not a walker!
Now I say:
If you feel the need to walk at first–then walk!
If you’ve never run before, it’s probably best not to sprint out your door at full speed. If you’re like most people, within minutes you’ll be huffing and puffing and crawling your way back home. Which is what I did. Many times.
When running, the conventional wisdom is to be able to hold a conversation.
While I’d always heard this “rumor,” I never took it to heart. I felt that if I wasn’t breathing hard, I wasn’t really working out. The other day, I blogged about breathing trouble. I think part of my problem was that I was simply running too fast for my fitness level. Of course, if it keeps bothering me, I need to go to the doctor (as the commenter suggested), but the past few days–since slowing down–I haven’t had any trouble.
Of course, the most important thing is to be in tune with your body.
If you feel like your shins are about to burst open, this is not a good sign. I learned this the hard way. I thought pain meant I was a real runner when really all it meant was I was about to be injured. Naturally, there is also a time you’ll want to speed up. Listen to your body, and you’ll know when to do this as well.
Last week, I had what you might call a “running epiphany.” Before, I never stopped to walk. But last week, I tried it. In the middle of my run, I stopped for about a minute. Normally, I would have “pushed through” until I made it home, but this time I allowed myself the break.
And the amazing thing was that after that minute, I ran so much better on the way home.
This doesn’t mean I won’t push myself. I will. Just in a different way–a smarter way, really.
I realize this may be common sense to many people, but to me it was common sense I never put into practice.
If you’re new to running, I hope this helps you. If you’re more experienced than I am–and many of you are–feel free to
a) tell me I’m a wimp, or
b) even better–let me know how you decide how fast to run!
11 comments ↓
Yep! I learnt this in my first race. It’s ok to walk if you are tired! I think most newbies (like myself) feel that you are failing if you walk. I have found that a minute walking in the middle of my longer runs makes me able to go much further.
If you get out the door and down the road or trail, you’re not a wimp.
I would have sneered at the thought of walking years ago, but my thinking on that has evolved considerably. I think it’s a great way to ease back into running in the first few weeks. Even beyond that, it can allow you to extend your running.
You have to listen to your body, and I guess one of the benefits of getting older is being more in tune with your body. There are some days when I’m eager to run faster, some when I’m not. Sometimes I’ll try to run nonstop, and sometimes I’ll let myself walk a bit.
I’m trying not to be too rigid about increasing speed. I fell into the trap of thinking that because I *could* physically run “x” pace, I should do that “y” reps at that pace in training (or else). In reality, doing just a little bit more each week will make you stronger and faster, and hopefully injury-free. Especially starting out. With injuries you cannot progress.
Thanks both Andrew and Jeff. So it sounds like I’m not the only one who realized early on that pushing yourself too hard can sometimes be a negative thing. While it’s always good to push yourself, I believe it’s best to listen to what your body is telling you, and if it’s telling you to slow down–well, sometimes that’s the best thing you can do, specifically when you’re just starting out. Thanks for the insightful comments.
I used the Couch to 5K plan, which really taught me to move up little by little. Sometimes I have to stop to use the restroom, and afterward, I seem to run fine.
Linda, I’ve heard some great things about the Couch to 5K plan, but I’ve never checked it out myself. I hate having to stop and use the restroom, but sometimes–well, you just don’t have a choice.
Thanks for stopping by my blog. You need to go back and look at my race results. It wasn’t so long ago that I was a beginning runner, too. My first race was November, 2006.
One of the best training tools I use is a heart rate monitor. It keeps me from letting my effort slow when I’m tired and I use it to keep me from going too fast when I’m supposed to be running easy.
Thanks for the inspiration, Greg. And I’ll have to look into getting a heart rate monitor. That’s a great tip.
I am still pretty new at running, and I have to walk sometimes. I guess it all depends on the day. A couple of weeks ago I did a long run of 8.5 miles ( a PR for me at the time). I did not walk a bit. Yesterday I jumped on the treadmill and probably stopped to walk 3 or 4 times as I just barely got 4 miles in. I hate to do it, but if I need to walk, I walk.
No, you’re not a wimp. I was taking walk brakes up until a few weeks ago. Although I’m happy to be able to go “beyond” that stage, I can totally see the benefits of stopping for a bit, especially on a bad day.
Thanks both Chris and Allison. I’m so happy to know I’m not the only one who walks sometimes!
Yeah I think that one useful thing that really takes you mind off “how fast should I be running everyday” is that on some days you concentrate on speed work and other days you just take the day to relax and run comfortably. While, yes, speed work days stink and just thinking about it makes you dread tomorrow, it helps in alleviating anxiety about your speed. Speed days can consist of anything from simply a ‘uppace’ run to 20 x 400 at 60sec on a track. Then on those other days I like to run comfortably. That means that if I’m breathing badly, then I’d set up a “rest stop” somewhere up ahead on my run. It sets a goal, and sometimes when you arrive at the arranged rest stop you might even manage in tricking yourself to go on a bit more and “just a little bit more then I’ll stop” and so forth. Thinking that every couple of meters are your last is good mentally. Great guilt free excuses to stop too are at road crossings and traffic lights.
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