How fast should i run? please help.?

Question

i am 30 years old and walk at 3.2 miles per hour. I am five feet three inches tall. i was told to run at 5.5 miles per hour, but that is too fast for me. i just dont think i was given good advice, becaise i have trouble breathing and my face turns red at that pace. i have tried very hard to keep up this pace, but it is not good for me.

i am now running at 4.5 miles per hour and complete one mile without difficulty. i am somewhat of a beginner runner, however i work out a lot-- lift weights and walk a lot etc. maybe 4x per week?

does 4.5 miles per hour and doing one mile sound like a good beginning strategy for someone of my height? i am 5'3.

i am self conscious because i think my height and body type are not predisposed for running activities. i dont have a running type of figure. i just want to know where i am in regard to other people of my height age and fitness level. i used to be in track and cross country as a child and i always felt people run better than me.

thank you.

ps my goals are eventually trading in my walking miles for running ones. i am more endurance oriented and look forward to long distance runs in the future. thank you.

right now i would like to run a 6 mile loop. i walk 6 miles every few days. i do a lot of ellipitcal and biking at other times. thanks.

i would like to lose weight. i have maybe 15 pounds that i could lose. but mostly i would just like to run because i have always liked running. its something i am not good at but i always go back to. i like being outdoors and id like to run some trails with ease. thats pretty much it. thanks for all of your answers so far. i appreciate them. :)

Answer 1

Never try basing your running on what other people do. I am training to run for 5Ks and other road races and I know I will never by a top runner, but I run against my own times.

Just focus on yourself and remember...

"Speed is relative. Effort is universal." - Jon Beverly

Answer 2

Okay, Caroline, you've already gotten some good advice, but here's the real truth on what you need to do.

First, running (or any kind of exercise) is PERSONAL. Because in any competition, 10% of the total population participating wins 90% of the trophies. So don't expect to win any medals, but finishing is the goal... and being able to do it again tomorrow.

Now about your training.... I dont have a clear picture of what your training regimen is. So let me suggest you do this until you get down to your desired weight:

Drink lots of water; walk, run, or swim an hour every day except 1 then do stretching and upper body toning. You can run your mile and then walk to complete a full hour. The reason for an hour is that the body doesn't start using fat for fuel until 30 minutes of aerobic exercise. Also, you may wish to slow down your running occasionally, and try to go longer distance. For ex, run at 4.0 mph and go for a mile and a half.

Eat fruits & vegetables.
No alcohol
no bread
no burgers
No candy
No chips
no corn
no fried foods
No pasta
No pizza
No potatoes
No sodas
No sugar

Good Luck

PS. Make sure you have good sturdy shoes with lots of cushion and be extra careful so as not to damage your feet, knees, or legs because of the extra weight. Stay off the trails until you are down to your desired weight.

Answer 3

When you first start running (or start back up after many years), I'd put the watch away and just do your best. If you're using a treadmill, it's tougher to ignore the numbers, but I'd do an alternating approach where you gradually mix walking and jogging and eventually do more jogging. The schedule below is a good 10-week example to start running. Don't give up and be patient with gradual progress. You'll be amazed and how your body will adapt to the training and how much better that you'll be 6 months from now. Good luck!

- Mike

Answer 4

don't worry about your pace. You need to become acclimated to running before you need to worry about how fast you run. If you can talk while running then you are running at an aerobic pace, which is best for your goals. If you are running so hard you can not talk then you are becoming anaerobic. Decide what your objective truly is, do you want to be the runner you were as a child, or do you want a more healthy life? It appears you have an exercise program and adding the running will give you your cardio.

Answer 5

From my experiences with running. First what are you running for? To loose weight? For a marathon? If your trying to loose weight you must run at a pace that you can breath deeply, not huffing and puffing like you did. That deep breath goes in and oxygenates your blood and other parts of your body and keeps up the metabolism. If your running for a marathon or timed race, you must work up to the place where you are running the pace you want and at the same time not getting winded. It takes time, but height has nothing to do with how fast you should run. Good luck!

Answer 6

You need to find a running form first. I find it's best to start by seeing where you need to conserve energy. Keep all of your muscles slack, keep your arms to your side and do not pump them, fists loose, do not bounce when you stride, roll into the run (heel-toe). What you might want to try to conserve some more energy is the "indian run"; start out at the suggested speed for a block, then slow down a bit for one then back and forth this way. If you lift then you know how to rotate your workout you should give your legs an extra day to recouperate. Don't conceern yourself with hieght and wieght as much though, just work it into a routine and your body will form to your needs.

Answer 7

Run at a pace that is comfortable for you. When you start running it is okay to run for a while and then walk until you get your breath back. For instance, run for 4 minutes and then walk for 1 minute and back to running, etc. When you start to feel good at that pace, run for 5 minutes and walk for 1 minute and so on. Your pace should be comfortable. If your face is turning red or you are having trouble breathing, you are running too fast. If you keep up the running you will gradually feel better and be able to run faster. Judge your runs against yourself not against others and have fun!

Answer 8

It's been my experience that you need only to run fast enough to get away from whatever you made mad enough to chase you (this is the only reason to run that I can come up with!).

Answer 9

i thought 10 mph was average?its not?im confused!i guess people were i live run fast!