How can I become a better runner? I am a new runner looking for some advice!!?

Question

I am a new runner., I have only been running since July 12th., and that was in a 3K race where I finished in 18:43. I just ran in a 5K on July 26th and finished in 32:02. I need to know what to do!! I have no clue! I am running almost everday between 3.5 and 5 miles a day. I want to get a better time when I run. I am 31 years old, I have 2 kids, a 2 year old and a 8 year old. I am 5'4" and 145 lbs. I can almost run a full mile with out stopping. Last time I checked I jogged 0.9 mile before I started walking a little. I want to be able to run a full 5K without stopping for a rest... Please help, I feel really bad when I see people older than me finishing in WAY better times! The last 5K race made me realize that I need to do better. The race stats said I was doing a 10:25 mile...... PLEASE HELP!!!!!

Answer 1

You need to build up your endurance first. You should be able to run a full mile straight before you start doing 3.5-5 miles a day. You should run a mile every day or every other day until you're able to be at the speed that you want and to where you can go without stopping. Then, you should gradually increase the distance you run. After the first week, you should run 1.5 miles, then 2, then 2.5...etc. If you can reach 1.5 before the end of the week, then move your run up to 2 miles. you should work your way up to 5 miles, because if you can run 5 miles straight then a 3.1 mile race (5k) will be nothing. Plus, being able to run farther distances will mean that you can increase your 5k times.

Here's some tips that i've picked up along the way last year as i started running

As your running, and you feel like you're about to walk, then try to create goals to make it somewhere before you walk. For instance, tell yourself that you're going to run to the end of the street, or to the next car, or to the next fire hydrant, whatever, before you start walking. Then try to go a bit further than that. It's kind of psyching yourself out-you absolutely have to have a strong mentality. This is HUGE in running-pretty much the most important aspect. If you tell yourself you can do something, and you believe it, then you can do it, no matter what shape you're in. Keep thinking positively as you run to motivate yourself, and if you start thinking negatively then you're s******g yourself over. It's kind of a corney but true cliche- your body achieves what your mind believes. As you run, try repeating a mantra, either out loud or in your head-like "i can do this, it's not so hard," or "if i can make it, then i'm going to treat myself to [insert something awesome here]." It really helps, especially if you start believing it.

Make sure you have a strong form also-keep a smooth and even stride, and keep your arms up and relaxed. Don't let them cross your chest, because it's creating more work on your body. Keep your back up straight, as if someone has a string attached to your head and they're pulling you up. Keep your head up also and keep your eyes forward. If you're running on uneven ground, you should glance down every so often to watch out for potholes or gopher holes, etc.

Breathing is really important too. You should draw in deep breaths from your lower stomach, and inhale through your nose and exhale out of your mouth. Make sure the breaths are slow and even, and this will help make your run so much easier. If you breath too quickly or unevenly, you'll get a stomach or side cramp, and that sucks, especially because you'll have to stop and try to fix it, which defeats the purpose of trying not to stop on a run.

Make sure you don't chug or drink a lot of water before you run, because that'll also give you a cramp that's near impossible to get rid of. Take a few small sips, but don't gulp it. Don't gulp it after you run also, because it'll slosh in your stomach and that really sucks. You also shouldn't eat an hour before you run, to avoid queasiness from that. Drink water throughout the day before you run, and avoid sodas before a run. If you're going to drink a soda or anything like that after a run, you should drink at least one bottle of water first so your body can rehydrate. If you don't, you'll dehydrate quicker.

This might sound weird, but an easy way to check that you're drinking enough water is to check your urine. If it's clear and odorless, then you're drinking enough water. If it's yellowish or really yellow, and smelly, you're getting dehydrated and need to drink enough water.

Make sure you have the right shoes also. Go to a specialty running store to get fitted. It'll be a little pricey but definitely worth the investment.

Don't discourage yourself by seeing how other people are faster than you. There will always be people faster than you, and you will always be faster than other people. So don't worry. Don't get an ego either. The people who are faster than you have most likely had way more experience at running than you have. For just starting out, you're doing fine. Just keep working towards getting better, and you will get better. Then at the end of your next 5k, you can see how far you've progressed and all the hard work will be worth it.

Don't give up, and keep a strong mentality, and you'll be on your way to becoming a much stronger runner. Good luck, and happy running. [ :

Answer 2

Runnings not a skill. Running is not an art. Running isnt fancy, complicated, or graceful. But running is hard and running takes a lot o determination. In running, you are always going to be your biggest competitor, the times when you want to are struggling to keep going, is like trying to catch up to the person in 1st place, and the harder it is, the better of an accomplishment it is when you finish. Do you get what i'm saying? none of us can tell you how to run, everyone does it differently, each person takes different types of steps, breathes different and uses different motivation. for Some people though, it helps to see a certain point on a track, race to it, and immediately find another point to race to. remember, too slow and you will lose motivation and too fast you wont be able to finish.

Ok, this 13-year-old is done blabbering.

Answer 3

Keep it Simple!!

Don't look for major changes to your time overnight and get discouraged when that happens!

1.  Don't turn your running into a chore.  keep it light & happy!

2.  Give yourself a break every now and then and cross train with aerobic exercise, cycling, skating, swimming, etc.

3.  Stretch before and after every run.

4.  Invest in a good pair of shoes and don't be afraid to spend some money.  If you have the correct pair of shoes, it will prevent a lot of injuries and allow you to keep running.  Replace the shoes about every 400-500 miles.

5.  Keep yourself hydrated at all times and and don't run right after you have eaten.

6.  As you advance in your running, push yourself by adding short sprints along your run.  Choose a car or telelphone pole and run harder until you reach that goal.  As you build up make the distances you choose further away.  When running up hills don't look at the top of the hill as it can depress you.  Keep your sight about 10 ft in front of you and lean into the hill.

7.  Refer back to #1 at all times and Good Luck!

Answer 4

i have a similar problem so i have found a hill and over the weekend i have ran up it really hard then walked down over and over again and this morning my 5k seemed so much easier and faster so try a bit of hill training as well twice a week -----------PS EXCELLENT ANSWERS ABOVE

Answer 5

Be consistent

Answer 6

You can listen to music while jogging, or to follow certain rhythm, like a travelling near the bicycle, can reduce fatigue. Selected to run the equipment, as appropriate sports clothes and running shoes, light, breathable is important,I have bought some at www.features-clothing.com,cheaper than nike.com,and quality is also good.

Answer 7

Just keep running you'll improve!!........don't know how much (many miles?) you run a week, but as you get more use to it you'll see it get easier.  How many times are you doing between 3.5 to 5 Mi. a week?  Some other important things that will help with your running is doing leg workouts with weights, it will make your running so much stronger.  Then do a lot of sit-ups b/c this will help out as well.  Don't know if you already have lost some, but as you run more (as if eating good/healthy) you'll lose so lbs. which will help tremendously.  I can tell when I have let say 2 or 3 extra lbs. b/c it is all in my stomach and believe me it will slow you down!!  Don't feel bad older people are beating you they probably race/run all the time .........it's great you started running ....your going at it with the right approach.  Know your limitations, but yet push them ......... if you have to walk a min. every mile right now it's OK.  With time and a steady commitment to running you'll improve, good luck.  Feel free to email if any questions.

Edit add to answer: Wow that is good your doing this 5-6 days a week just be careful you don't do to much to so, b/c you might risk an injury.  As far as lift weights, you can get 10-15 lbs. dumbbells and do calf raises using the stairs anywhere in your house........this will strenghten them and your ankles which are both important when running.  Try to just set a simple goal of doing maybe 20 reps. with 3-4 sets each day of sit-ups this will help big time as well.  Since there is no gym close by ........these things should help your running, in which you seem really determined which is great!

Answer 8

find someone with a pace thats faster than u and keep up with them