New to running

[lulumonkey]

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!

[Iris616]

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.

[lulumonkey]

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

[kelownagirl]

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.

[OakLeaf]

There were a couple of threads recently about acclimating to the heat. Do a search on the board.

I've always found that intervals are the best way to get faster in any sport. But like they said, you need to structure your workouts to your current level of fitness, and especially don't do a very hard workout in very hot temperatures if you're not acclimated to it.

[jesvetmed]

Nothing to add to what the others said but wanted to say Congratulations on stopping smoking -- that is HUGE! AND... taking up biking and running. What a great thing to do for yourself! Be proud and take it slow so as not to get yourself injured. Keep us posted on your gains!