[colinje]

42 years old been running 3 times a week for about 7 months with lots of problems in between(knees, hip etc) My latest run has been 6.20k in 38 minutes, couldnt go any further! My fastest has been 2.41k in 12 minutes. Am I progressing really slowly for the amount of time I have been running. Some days I feel please and other days I feel I am not very good at this running business.

 

[richardsimkiss]

Hi Colinje... if you don't mind me asking, do you have a training schedule at all at the moment or do you just go out and run a distance you feel reasonable for that particular day? Also, your times aren't terrible by any means... can you shed any light on what times (if any) you were able to manage when you started 7months ago?

My first point of call would be to say to have some structure to your training, make it a habit to get out the door and run at the same times each week. Perform some of your runs slowly but try to cover longer distances (long runs), and then perform other, shorter runs, where you have bursts of speed followed by jogging to recover (speedwork/fartlek)... and then a medium distance run covered at a quick but sustainable pace (threshold runs). If you search any of the types of run i've noted in brackets, it'll give you a better insight into those types of run, and also how they'll help you progress as a runner!

All the best and try to keep us updated with your progress as best you can :d

 

[colinje]

Thanks for your reply. I try to run at the same time everyday. I suppose I should sit down and draw up a better plan. I think I'm trying to cover distance at too fast a speed at the moment, I dont seem to be able to run slower, feels odd. I have doubled my distance in the last 2 months, prior to that I was averaging about 3k or just under. Its increased since I've been running the dark - weird!

 

[LazyJones]

Hi Colinje,

I echo what Richard has said, though I wouldn't worry too much about speedier stuff until you feel you have a settled routine. Just try and get out consistently 3+ times a week (it's hard to improve much on less) and avoid trying to run as fast as you can each time as this will just get you injured if you are vulnerable to niggles. Try and build your longer run by running it slowly (conversation pace) until you are up to 10k and above, then you can start worrying about your pace.

 

[richardsimkiss]

If you're running everyday you may want to consider throwing in some rest days to give your body a chance to recover and adapt.

 

[LazyJones]

Yes, if your running everyday I'd give yourself a rest day or 2 and mix out what you are doing!

 

[Katten]

Hi Colinje

It might be worth swapping speed for distance, building up your core fitness and weekly mileage, and this will then allow you to go faster easier.

Also, if your knees etc are giving you problems, you do definitely need a few rest days, perhaps also get your shoes seen to

 

[Edward Chapman]

Some great advice already from the others.

I would recommend that you just go out and do what feels comfortable 3+ times a week but no more than five. Increasing the distance gradually and on one session going a little faster.

It takes time for your body to adapt. It has to improve circulation, grow more muscle, re-inforce joints, transport oxygen about better, improve temperature control and more. So laying down a good foundation, by not doing too much early, on will really payoff. So will buying a good (which need not mean expensive) pair of running shoes, from a specialist running shop where they can give you sound advice.

 

[colinje]

Thanks for all your advice, will take it up.