Help with Jogging

[Rhybius]

Hey everyone,
I am a relatively new jogger and I am having trouble keeping up a good pace. I am currently running about a 14 minute mile and I to run about 5 miles twice a week. Lat year when I was only running 1 mile to 1.5 miles at a time I was able to run at a faster pace, for me anyway, about 10 minutes. I was doing this the majority of the time on a treadmill; but I have started running outdoors on a combination of road and trails. I do not know if the time difference is just because I switched to running outdoors or that it is from being weighted down by a hydration pack that I wear when I run.

Any tips or suggestions would be great, I would like to get back to a 10 minute pace and still run the 5 mile trail. Not sure if having "running" shoes helps or if it is some mental block or the treadmill was giving me a false sense of my true pace. Also if anyone has any good workout plans to help with increasing speed or endurance would be great too.

 

[ichy]

In my experience:

Outdoors is harder than a treadmill. You'll get better, it just takes time. If you have to go back to a treadmill add a degree or two of incline. For me that makes it much closer to outdoor running.

 

[ZOOYUKA]

Never used them before, but these podcasts are supposed to help increase speed. Podrunner mixes are usually pretty good I find.

http://www.djsteveboy.com/speedbump.html

 

[M0oG0oGaiPan]

Most likely harder to run outside depending on the terrain. But when I was running a lot I would run with at least a 2 degree incline, but for end of my runs it would be at least a 3 degree incline or more. When I finally ran outside it felt easier to me. Pacing yourself is going to be the issue though. I know my pace was a lot faster outside.

 

[Doppel]

Are you actually trying hard? First, forget the hydration pack unless your runs are longer, just water up before you go. You don't need to drink throughout a workout of less than an hour for any reason other than comfort; performance 100% will not be affected.

Second, try harder. If your aim is to become a faster runner it needs to hurt. Not like wow I'm having a heart attack but like wow this isn't comfortable at all I wish I could stop (but you don't).

 

[IHateMyJob2004]

Doppel,

You should see how much I sweat. This is al ifelong problem I have. I jsut sweat easily. I am dripping wet when I finisha a run. I need hydration and I am actually thinking about getting a bottle. Not everyone is the same.

OP,
Did you say that you don't have dedicated running shoes? If so, get some. I jsut bought my first pair a few months ago (at age 35). I always thuogh that basketball shoes are still shoes. They are not. The running shoes are very comfortable and slightly lighter weight. The reduced weight is what really is amazing. It's easier to move those legs through space. You're going to wear out shoes, whether they are running shoes or not. Might as well just wear out the right kind of shoe and let your other sneakers last longer. I ahve shoes for working outside, running and basketball. I use the basketball shoes for weights also but I am now thining about getting dedicated weight lifting shoes.

Some ideas are here regarding speed improvments:
http://www.coolrunning.com/engine/2/2_4/index.shtml

 

[Rhybius]

Wow thanks for all the suggestions. BTW, Doppel, I normally do my 5 mile run in about a an hour. I have run without any water but I felt so bad afterwards that I would rather have the water. But I do feel you are right, I probably should be pushing harder. Also I did get some better shoes to run in and I noticed a huge difference, so I will be using dedicated running shoes.
Thanks

 

[metalfacepc]

As obvious as this may be, good music is what has me going harder, running further, and running quicker. I love running outdoors, so much so that I rarely use the treadmill

 

[OILFIELDTRASH]

Push yourself. I run to the point it becomes an uncomfortable experience for me. Taking nice leisurely jogs are fun but do nothing IMO for getting faster. Also having excess weight will affect your speed dramatically. I'm not sure where you are weight wise.
I do believe in getting yourself a good pair of running shoes. I always get a $50 pair of new balance and they usually last 4-6 months depending on if I use them for basketball. If I ball in them it can cut the time down to a few months.
I do all my running outdoors. I live in Texas so not a whole bunch of bad weather days. I think the heat helps me honestly.

 

[Megatomic]

Rhybius, what kind of trails are you running on? If you are running on technical trails or trails with a ton of elevation change you may not get to 10min/mile for a while. Also, let the terrain dictate the shoes you wear. Technical terrain almost demands the proper trail shoes, but easy trails and roads are fine with road shoes.

 

[marmasatt]

Push yourself. I run to the point it becomes an uncomfortable experience for me. Taking nice leisurely jogs are fun but do nothing IMO for getting faster. Also having excess weight will affect your speed dramatically. I'm not sure where you are weight wise.
I do believe in getting yourself a good pair of running shoes. I always get a $50 pair of new balance and they usually last 4-6 months depending on if I use them for basketball. If I ball in them it can cut the time down to a few months.
I do all my running outdoors. I live in Texas so not a whole bunch of bad weather days. I think the heat helps me honestly.

This. All of it. Sorry if it seems like an elitist thing to say. My wife would kill me. But if you want to run faster, then run faster. You have to push yourself a bit. It won't be comfortable but after a handful of times you'll make progress. The simplest/easiest way to begin is to do something like telephone poles: When running outdoors for example, when you reach a telephone pole, sprint like 80% of your max. Then when you get to the next one, recover. Then when you get to the next one, sprint, etc. Then you may extend it to two telephone poles (or 100 yards at a time if you don't have poles around).

Eat less calories then you burn to take off the extra weight and you'll also be surprised how that helps.

 

[lurkmoar]

I would like to comment on OP's reply to Doppel.

I myself sweat a ton and still agree with Doppel. What I do is drink about a gallon of water, if not more, 2 hours before I go run. Ie, I drink water from 8am to 3pm then run at 5pm. That way I am hydrated and won't cramp