How do I slow down my pace for C25K?

daves_sweetpea · April 2012

First, thank you to everyone who told me to slow down while running. You were right, my lungs aren't ready yet! This week I tried to do a slower pace on the treadmill. I gave up and switched to the track b/c my shins were killing me and I felt so clumsy. The track was better but I still felt off. So how fast is too fast? Should I slow down the walking portions as well? My ADHD brain is having a hard time understanding slow & steady when I'm used to rushing through my day.

GRKaters · April 2012

Were you fitted for running shoes before you started the program? My shins only burn when my shoes are wrong or worn out.

GRKaters · April 2012

As for pace, if I'm not racing, I keep my pace to where I can have a conversation without huffing and puffing, like being able to say a full sentence without gasping. It shouldn't feel like you're going all-out all the time.

daves_sweetpea · April 2012

I was fitted although my shoes are getting old. I'm going to a running workshop at a local store next week and I'm going to get a new pair then. That was the only time I've had any shin pain since starting a month ago. As soon as I switched to the track the pain was gone.

jerseygirl81 · April 2012

daves_sweetpea:
I was fitted although my shoes are getting old. I'm going to a running workshop at a local store next week and I'm going to get a new pair then. That was the only time I've had any shin pain since starting a month ago. As soon as I switched to the track the pain was gone.

You might just not be running well on the treadmill. I know that for me, my entire running motion changes on the treadmill. I have to wear different shoes on the TM than I do outside, because my shins hurt on the TM in my usual shoes, even when they're new.

kat.in.the.hat · April 2012

if you have the time, try walking for 30 minutes first. I find that if I just try to start my workout cold turkey, especially in the beginning, I felt all kind of just weird and off. Too fast, too slow, too stiff, too awkward, etc. Getting in a good warmup helped me get loose and accustomed to a steady pace so that flipping over to run wasn't so weird feeling.

CallingAllAngels · April 2012

I am the same way. I rush through my day, and I am naturally a very fast walker. Someone here recommended that I listen to slower songs while I run, and that helps me a lot. I focus on being very deliberate and keeping my pace slow. I don't know how fast is too fast, but I agree that if you can't hold a conversation then you need to try to slow down (though I still struggle with this). When I started C25K, I was doing the running intervals at about a 9 minute mile, which is way too fast for me to keep up. I was able to slow myself down to 11-12 minute mile. Now that I've graduated from C25K, I am working on improving that pace.

kagjag · April 2012

I missed your original post so I am not sure if this helps but I had similar problems when starting my 5K journey. I was trying to run 4-5 times a week between treadmill and outdoors/asphalt. I had HORRIBLE shin splints. I got fitted and got new shoes, took time off and restarted, iced my shins after runs and still had the shin splints. Since I restarted in Feb I only run every other day (never 2 days in a row) and I haven't had shin splints since (fingers crossed). So I am not sure how often you run, but I now realize the importance of rest days.

daves_sweetpea · April 2012

Thanks everyone! You all had some great ideas. I will be sure to post when I get some new shoes this week.

How do I slow down my pace for C25K?

Re: How do I slow down my pace for C25K?

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