How to slow my running pace down?

Question

Hi!

I have spent the last 18 months getting fit! (after being diagnosed and now treated for a underactive thyriod)

2 months ago I took up running. Have set myself a goal of a half marathon on september 14th. (Nottingham, UK)

But I find that when I run I run too fast... My pace is usually around the 7:30/mile pace when I run naturally. This, however, tires me quite quickly and at the moment I'm having to have a break at 2 miles because I'm tired!

I'm only running 3.1miles in total at the moment so I'd like to be able to complete it without stopping. My stop is only 30 seconds or so but it is there.

I control my breathing, in the rhythm of my run, so that should be ok. I carry water too and dont drink too much...

I think I'm just going too fast. But it feels unnaturally slow if I slow down....

Any ideas?

And please be kind people...

P.s. If it helps I'm 37yo male, weigh 147lbs(10st7).

Answer 1

tie yourself to someone who is slower

Answer 2

Start of with a walking or light jog pace for e.g 1 mile start jogging for another and run the last.

Answer 3

just run slower u sprout

Answer 4

Run at whatever pace you feel comfortable with - I ran a slow marathon (about 2 mins a mile slower than normal), no problems with stamina etc. but afterwards I had a knee injury - other long runs I have done at my natural pace and I have been OK afterwards.

So instead of slowing down - increase your stamina. Between now and the half marathon you have plenty of time to get your stamina up to a level to run all the way round. 7:30 min miles will see you round in a very respectable time.

So what to do?

Well on your longer run, where you stop after 2 miles to rest, remember where you stop and start running, and each time yo ugo out force yourself to run that little bit further and have a shorter rest, untill you can run through the 2 mile mark - you might find you then have to stop at 3 miles but then you can do the forcing to run a bit forther untill you run 4 miles....

You might want to vary your runs to include a shorter hilly run and fartlec - short sprints

Answer 5

Maybe listen to some slow rythem music

Answer 6

Here is something i use.  If i stsrt to feel tired i go into "boxer mode".

You can picture the boxer jogging along sparring or throwing a few punches.  Think of Rocky.  They are just jogging along.

Imasgine you are a boxer when you feel tired. Dont stop just go into loose sort of jog.  Soon you will getting over that barrier.

Answer 7

Dont worry about speed alot. You might try getting a slow rythym theme song to run to. If you like a730 pace ,thats ok for a start. I would suggest trying a progressive increase in speed throughout your  workout with a measured slow down at the end.Example  first mile 830pace second mile at 800 pace third mile as fast as youd like last mile slow down to around a 900 pace. You can mix it up to whatever suits you.Learn to lose and regain control of your breathing . This helps in races where you start out to fast and then cant maintain your initial pace.Your building an efficient running motor so dont be frustrated if you spin the tires a time or two.

Answer 8

Just go slow dont worry if it feels unnatural, you dont wanna hurt yourself by working to hard!

Answer 9

yeah i got out way too fast when i run the 800 (for track) and i had to learn to control myself.  sucks my coach decided to help me the day before champs but it worked.  i slowed down to match my 2nd lap so i dont die out.  i'd suggest the same for you.  the first mile you can go 7:30 it seems fair.  but when you get to the 2nd mile try to keep it at like a 7:50 and keep that pace until you feel like your doing okay then you can speed up a little when necessary.  i run cross country too and when i ran my best time, the first mile i went at a consistent pace, 2nd mile i definately sped up, 3rd i gave what i got.  but its all how you feel too.  if your fine and in shape just trust your health and keep that pace because even tho you may feel tired, you may get your best time.  if your not that great in shape then slow down.  trust your instincts.

Answer 10

you can run slower or you can train to run faster. I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!