I finally realized that I always "hated" running because I ran way too fast for me. Now that I'm learning how to pace properly, I really enjoy running!
1. Be aware of what you are doing already by tracking and measuring and comparing your laps 2. Vary terrian by changing the routes you take and try interval training 3. Stick to the training plan to get improvement, keep it diverse.
I never took running seriously. It's always been hard to increase speed. Just now getting better at distance running without actually stopping. Prior to that the fastest mile I have done was 7:30.
I've seen some comments from super nubies and students joining track teams-just wanted to say good luck and don't compare yourself to others. Don't over do it and take a break if you injure yourself. Good luck!!
Thank you for this! I just started running, & I need help with pacing myself. I noticed that I started to fast and I got tired quickly. I also think my posture could be off.
So i cant call myself a beginner, been running 8 years now, with a few breaks in there, like when i had my last child. I am very interested in how to actually improve pace - for me. I weigh about 17 lbs more now than i did 6 years ago (pre-last child) but that doesnt fully explain to me why i am so much slower now. When i first started out 8 years ago i was ultra slow, mind boggling slow. I used a C25k program, and did improve a lot. Even 5-6 years ago i could run 11 min miles, sometimes 10, 12 was my outside slow. I took over a year off to have my last child and have been running again for several years now. Unfortunately my pace has slowed a lot. I have done 2 half marathons @ 2:45 each (which iisnt fast but is decent for me). Since then i have trained twice for a marathon which was cool but my pace got slower and slower and these days I am doing really well if i can keep the run pace at 13-something. Usually it is more like 14 -something minutes per mile, sometimes 15, or even 16! If i get that slow i usually just walk instead because i can do that pace walking and it's easier! What would you advise? Im also 41 but dont want to accept that i just cant improve pace due to age. I see 80 year olds out there faster than me, but also tired of feeling like a turtle running throuh pesnut butter... I already vary my route, do hill training, long runs, intervals, etc.
I know this is an old post, but I went through the same thing WITHOUT having children! I went from 6 minute miles as a teen to 13 min miles as a 40yo. Got tired of fighting it, and switched to ultras. Lol Now I'm slow, but I run REALLY far. 😆 I hope you found your answer!
Hello.. I’m a long distance truck driver so mostly only able to run on weekends so my question is, are there any supplements or anything I can do to speed up recovery because I do a lot of running during weekends but am sat driving many hours during the week and this week my calves took 3 days to recover fully! Thanks for the videos- I’m a new subscriber. 👍
Thank you for this video. I am a male 36 years of age (old). In my first year of trying to run consistanly I found the concept of easy running with 30 seconds to a minute walk in between very helpfull. When I am alot stronger next year I want to implement some speed work interval training on a track. My recovery pace starts at 9km/h. In times I hit a higher pace but this is risky for muscle injuries in my quadriceps. I now also use rolling my muscles before running and a much longer warmup. I aim to run 40 kilometer per week with two days of rest and also I walk atleast this distance up to twice this distance per week to recover and improve.
Great tips, I’ve been doing the intervals and also fartlek style has helped too. Humidity has been a pain! Thank goodness for the treadmill, I prefer outside but any running is better than none.
Coach Holy, I'm a 46 year-old grandpa and been lifting weights since I was 25 yo. My friends signed me up on a 100 mile marathon from Huntington Beach to San Diego on April 13-14, 2019 and I believe we have 10 runners. I'm currently training along with your great tips, but should I stop weight training in preparing for this run?
I've always liked running but never quite took it seriously. in the sense of not having a w.o schedule and as a result would get injured or i would just quit within a month. Now, in mid 30s I like to become a runner (jogger 😑). I'd like to learn about cadence, fartleks, and anything that has to do with running. been watching your vids and you have a new subbie.
I can only run about 1/4 mile until I am completely out of breath and have to walk until I can run again. I run out of breath sooner if I run faster. Should I focus on running faster or longer to increase my endurance?
Hii i am a beginer runner after 2 week running i tried to do do 400m interval training. Guess what.. After doing first 400m in 1:30s i fade away. I am so dissapointed pls help me . i am not running gor get fit or for fun i run for win. But after this interval session i am so dissapointed. I am 19 year old but i when tried to run i had no energy left. Pls help me.
Rose Fairway. I’m more of a speed kind of guy. I’m kind of a more slim than skinny runner. In my league these stick kids can run like 15:30 and under for a 5K
I've been stuck at the same pace for a while (around 10 min/mil) and even when I try to go slower, and feel I am going slower the split ends up being always the same, and the route I run has up and downhills and the pace is always the same hahaha, any advice? I'm planning on using a metronome to force me to change my cadence but would appreciate any other tips :) P.S. I want to go slower for my long runs, I do not feel I could keep my current pace for as long as I want to. To go faster I will eventually get into interval training :D
Run Keeper is nice because the lady tells me how many minutes my miles are taking. There's probably a way to change how often the yells, but I think it's every 10 minutes. She should say ''Step it up!" I've been doing strides on my days where I don't think I'm going to have a good run. 80% of my fastest speed for a minute and one minute of cooldown. I do as many as I can. I trained for my first mini back in May. I felt like having a goal in front of me and some skin in the game ($75) was helping push me to get better.
chris hogan I use Runkeeper app as well the free version this does the job. Like how it maps my run takes the splits and also I have been taking notes about the run for example the terrain, weather, the conditions, how I was feeling during the run so that I can note all variances for next time. Especially if the course is varied I know why I was slower on sections and faster on some.
Hey guys, I have a question but first some background to help with your answer ... I’m a 53yo female and I started running just 8 weeks ago using C25K. My usual exercise to now has been swimming (3 x 1.6k - 2.5k pw) but have started running for a number of reasons, main ones being; 1 because it’s convenient, 2 before it’s too late 😬, 3 to improve strength and cardio fitness, 4 to drop a few pounds, and 5 because people tell me I shouldn’t cos I’m too old and it’s bad for me #rebel! I now run 30 mins M W F and swim T & Th with S & S as rest days. Your tips are super helpful and have no doubt saved me from early injury. Question: As I’ve repeated C25K wk5 3 times (cos I can’t run non stop longer than 22 mins without getting exhausted despite slowing pace right down), do you have any tips to help increase my run time? Each time I start a new run, I’m wary cos my legs still ache (not pain) from the last run. Maybe I’m doing too much? Don’t want to lose my motivation, so any suggestions would be appreciated. Thank you x
I remember having to go very slow at first to increase distance to say a 5/10k run , you might even have to run / walk just to up the.milage at first dont worry about your speed at this stage that comes later . As for muscle aches it does get better and recovery gets quicker but i think it did take about a year , stretching is so important before and after too and a good diet to fuel your body. ! Good luck with it.
I was constantly running but I had to stop for many months, I been struggling to get back, as last year I was running, 5k,10k and I run my second half marathon. Due to a job changes this year is been hard to get back 100%. I had to deal with knee pain, I had to start from 0 again .....not giving up specially after running for 5 years already.....any tips how to control my pace. My brain remembered my old pace but not my body
I don’t know if you have any acting experience but PLEASE audition to play Abby in The Last of Us. I’m afraid the arms of whoever they cast are going to let me down. I couldn’t help staring at them in admiration the entire time just like when I played TLOU.
There's no good or bad pace... rather, what makes the most sense to you in relationship to the effort you're putting out. It shouldn't feel like you're totally out of breath and in pain from the get go but it also shouldn't feel totally easy from start to finish. Finding that balance is key :)
so, I will have to get a device. I don't like to take my phone, because it's big and heavy, and the other people running with me have phones,in case one is needed, but yes, I would need to check my distance and speed, I don't want to buy a fit bit or whatever it's name is, I haven't used a watch in like, ever, so maybe I will buy a small kids' watch from somewhere, and I will stop using it when the gym re-opens, because we have the run club and all, but everyone is waiting for the gym to open and finally be able to spar and fight and be happy
Im training for my first 5k and can run just over a mile without taking a break and walking - the race is in about a month so I’m thinking of running 5-7x per week until the race, roughly 5k per run. Is this wise or stupid?
Me at the first lap: Runs as fast as I could
The rest of the laps: Tired
Kathrynz Channel That happend to me yesterday and i got 3rd hshsh-
Alhayzsa Louise same lol
Then start at a good even pace so that you have a good pace through out the race, then the other kids get tired and you outrun em
Why??
Pacing has always been my weakness. Thanks for the content.
I finally realized that I always "hated" running because I ran way too fast for me. Now that I'm learning how to pace properly, I really enjoy running!
1. Be aware of what you are doing already by tracking and measuring and comparing your laps
2. Vary terrian by changing the routes you take and try interval training
3. Stick to the training plan to get improvement, keep it diverse.
I never took running seriously. It's always been hard to increase speed. Just now getting better at distance running without actually stopping. Prior to that the fastest mile I have done was 7:30.
Me: Im going to run a few laps today
Heart: "How about no"
I dont have to worry about running too fast when i run with a friend
But when im alone i slowly speed up unconsciously
literally me
Me tooo
These are things that took me years to learn. And they are truly key to improving. Great advice!
Excellent. The idea of thinking longterm I especially appreciate. It is not just about the next race. It is about life.
I'm a guy and even my shoulders are not that strong. You are giving me some serious goals.
I've seen some comments from super nubies and students joining track teams-just wanted to say good luck and don't compare yourself to others. Don't over do it and take a break if you injure yourself. Good luck!!
I hope this helps I just started track yesterday and I'm not in good shape at all I joined for that reason I wanna get in good shape
joey goclowski how was it cause I’m in a same situation
Same here, I'm done being Obese.
Edit: been working hard for a month now, 26 lbs down BABY WOO!
did it work
How is it going rn, have your plans changed because of Covid?
@@discordmoderator2595 proud of you dude :)
Thank you for this! I just started running, & I need help with pacing myself. I noticed that I started to fast and I got tired quickly. I also think my posture could be off.
So i cant call myself a beginner, been running 8 years now, with a few breaks in there, like when i had my last child. I am very interested in how to actually improve pace - for me. I weigh about 17 lbs more now than i did 6 years ago (pre-last child) but that doesnt fully explain to me why i am so much slower now. When i first started out 8 years ago i was ultra slow, mind boggling slow. I used a C25k program, and did improve a lot. Even 5-6 years ago i could run 11 min miles, sometimes 10, 12 was my outside slow. I took over a year off to have my last child and have been running again for several years now. Unfortunately my pace has slowed a lot. I have done 2 half marathons @ 2:45 each (which iisnt fast but is decent for me). Since then i have trained twice for a marathon which was cool but my pace got slower and slower and these days I am doing really well if i can keep the run pace at 13-something. Usually it is more like 14 -something minutes per mile, sometimes 15, or even 16! If i get that slow i usually just walk instead because i can do that pace walking and it's easier!
What would you advise?
Im also 41 but dont want to accept that i just cant improve pace due to age. I see 80 year olds out there faster than me, but also tired of feeling like a turtle running throuh pesnut butter...
I already vary my route, do hill training, long runs, intervals, etc.
Subscribe 👍
I know this is an old post, but I went through the same thing WITHOUT having children! I went from 6 minute miles as a teen to 13 min miles as a 40yo. Got tired of fighting it, and switched to ultras. Lol Now I'm slow, but I run REALLY far. 😆 I hope you found your answer!
Hello.. I’m a long distance truck driver so mostly only able to run on weekends so my question is, are there any supplements or anything I can do to speed up recovery because I do a lot of running during weekends but am sat driving many hours during the week and this week my calves took 3 days to recover fully! Thanks for the videos- I’m a new subscriber. 👍
Simple and effective thank you.
Omg harry styles said thattt
I just joined track and I need this rn 🧍♀️
Sound advice. Can't wait to apply it. Great video, thanks!
I’m very impressed with the Run experience videos to help me come back to running’s. Thanks 🙏
Awesome, glad you like them!
Thank you for this video. I am a male 36 years of age (old). In my first year of trying to run consistanly I found the concept of easy running with 30 seconds to a minute walk in between very helpfull. When I am alot stronger next year I want to implement some speed work interval training on a track. My recovery pace starts at 9km/h. In times I hit a higher pace but this is risky for muscle injuries in my quadriceps.
I now also use rolling my muscles before running and a much longer warmup. I aim to run 40 kilometer per week with two days of rest and also I walk atleast this distance up to twice this distance per week to recover and improve.
Awesome! Love the motivation!
Bruh 36 is not old
Good location for both types of runs. Kezar is a good track and right next to golden gate park.
Great tips, I’ve been doing the intervals and also fartlek style has helped too. Humidity has been a pain! Thank goodness for the treadmill, I prefer outside but any running is better than none.
We prefer outside as well!
Tips start at 1:28
jacked people like to put their hands together.
I’m very good at finding my comfort spot. But I am fast while doing it because I get really tired but I can maintain it
I love Map My Run!!
Im a bit over weight 100 kg ..run since while still very very slow ....im 45 ....i wanna ger some pacing some speed and agility.
Really good tips.
Thank you sooo much.. great video ❤❤
Coach Holy, I'm a 46 year-old grandpa and been lifting weights since I was 25 yo. My friends signed me up on a 100 mile marathon from Huntington Beach to San Diego on April 13-14, 2019 and I believe we have 10 runners. I'm currently training along with your great tips, but should I stop weight training in preparing for this run?
Frank Sagrero you should be able to continue weight lifting as long as it doesn’t put any pressure on your lower body.
Just realized that your race happened four days ago 😂, Hope it went well!
'coach Holy' haha
I've always liked running but never quite took it seriously. in the sense of not having a w.o schedule and as a result would get injured or i would just quit within a month. Now, in mid 30s I like to become a runner (jogger 😑). I'd like to learn about cadence, fartleks, and anything that has to do with running. been watching your vids and you have a new subbie.
I can only run about 1/4 mile until I am completely out of breath and have to walk until I can run again. I run out of breath sooner if I run faster.
Should I focus on running faster or longer to increase my endurance?
Longer
Great tips! Thanks!
Thanks for the advice.
You're welcome- hope it helps!
Yasss Kesar Stadium! I run there very weeek!
Maybe we'll run into you one of these days!
Subscribe 👍
What... It's not in USA?
Louisa Romero Very weak ? Or every week ?🤔🤪
Hii i am a beginer runner after 2 week running i tried to do do 400m interval training. Guess what..
After doing first 400m in 1:30s i fade away. I am so dissapointed pls help me .
i am not running gor get fit or for fun i run for win. But after this interval session i am so dissapointed. I am 19 year old but i when tried to run i had no energy left. Pls help me.
Very useful
Thanks great tip ❤
Aye she’s in San Francisco! Shout out the Bay tho!
A lot of tweakers over there
So effective! Thanks Holly! #therunexperience #keeprunning
Awesome! I have sports day coming up and I need to reain
Train
well done thank you .
you are a lot of help
I run a 16:30 5K. Does that count as a beginner?
Aisan Ryan. That is a brilliant time. The world record for 5k is about 12 mins so compare yourself to that
Rose Fairway. I’m more of a speed kind of guy. I’m kind of a more slim than skinny runner. In my league these stick kids can run like 15:30 and under for a 5K
I've been stuck at the same pace for a while (around 10 min/mil) and even when I try to go slower, and feel I am going slower the split ends up being always the same, and the route I run has up and downhills and the pace is always the same hahaha, any advice? I'm planning on using a metronome to force me to change my cadence but would appreciate any other tips :)
P.S. I want to go slower for my long runs, I do not feel I could keep my current pace for as long as I want to. To go faster I will eventually get into interval training :D
Run Keeper is nice because the lady tells me how many minutes my miles are taking. There's probably a way to change how often the yells, but I think it's every 10 minutes. She should say ''Step it up!" I've been doing strides on my days where I don't think I'm going to have a good run. 80% of my fastest speed for a minute and one minute of cooldown. I do as many as I can.
I trained for my first mini back in May. I felt like having a goal in front of me and some skin in the game ($75) was helping push me to get better.
chris hogan To change it, click on Audio Stats in the lower right corner. you can change the talking to anything, either based on time or distance
chris hogan I use Runkeeper app as well the free version this does the job. Like how it maps my run takes the splits and also I have been taking notes about the run for example the terrain, weather, the conditions, how I was feeling during the run so that I can note all variances for next time. Especially if the course is varied I know why I was slower on sections and faster on some.
How much quicker in an interval segment should I run?
Hey guys, I have a question but first some background to help with your answer ... I’m a 53yo female and I started running just 8 weeks ago using C25K. My usual exercise to now has been swimming (3 x 1.6k - 2.5k pw) but have started running for a number of reasons, main ones being; 1 because it’s convenient, 2 before it’s too late 😬, 3 to improve strength and cardio fitness, 4 to drop a few pounds, and 5 because people tell me I shouldn’t cos I’m too old and it’s bad for me #rebel! I now run 30 mins M W F and swim T & Th with S & S as rest days. Your tips are super helpful and have no doubt saved me from early injury. Question: As I’ve repeated C25K wk5 3 times (cos I can’t run non stop longer than 22 mins without getting exhausted despite slowing pace right down), do you have any tips to help increase my run time? Each time I start a new run, I’m wary cos my legs still ache (not pain) from the last run. Maybe I’m doing too much? Don’t want to lose my motivation, so any suggestions would be appreciated. Thank you x
I remember having to go very slow at first to increase distance to say a 5/10k run , you might even have to run / walk just to up the.milage at first dont worry about your speed at this stage that comes later . As for muscle aches it does get better and recovery gets quicker but i think it did take about a year , stretching is so important before and after too and a good diet to fuel your body. ! Good luck with it.
i love strava app ❤️💞
Its honestly addicting
Love this channel, Thank's*
Dri'ana Diaz*
is running 5.5 miles in mins a good pace?
I was constantly running but I had to stop for many months, I been struggling to get back, as last year I was running, 5k,10k and I run my second half marathon. Due to a job changes this year is been hard to get back 100%. I had to deal with knee pain, I had to start from 0 again .....not giving up specially after running for 5 years already.....any tips how to control my pace. My brain remembered my old pace but not my body
Hey Esteban, follow along with coach holly in this video to figure out what your current pace is! ua-cam.com/video/nbXOLjDssRE/v-deo.html
I’m just going on a football field back and forth with out stopping can u tell me he to make u feet not hurt
Holly is jacked. 💪
How much did you weigh in this video?
Who else has to run the mile at P.E class 😭☹️
Meeeee 😭
1.5 bmt pt
A mile isn’t long lmao I had to run 5 miles for P.E
But I do run a lot so they expected more of me
I just need to watch this for cross country
very helpfull
I can’t run for more than 5 mins . Been trying to run a 5k in 30 mins but I don’t think that’s possible :(
Same
just fuckin run, fuckin run every day! go out there just move. you will see your self improve
Thanks, love ~
Sprinter here.. pacing? Doesn’t exist in my book💀 but I’m doing xc so I need this
Click on video to learn about running, spending whole video wondering how you build those guns
the run good videos
Is really weight matter on running
Love you
I don’t know if you have any acting experience but PLEASE audition to play Abby in The Last of Us. I’m afraid the arms of whoever they cast are going to let me down. I couldn’t help staring at them in admiration the entire time just like when I played TLOU.
the link for the Beginner Running Program is not working
Hey Alex, thanks for letting us know!
The Run Experience Link is still not working :(
I can’t access the free beginner guide
I came here after 4 years
Who else got a track meet today
My pace 18'15 good or bad for beginner..
There's no good or bad pace... rather, what makes the most sense to you in relationship to the effort you're putting out. It shouldn't feel like you're totally out of breath and in pain from the get go but it also shouldn't feel totally easy from start to finish. Finding that balance is key :)
Great pace if that's your 3 mile time...
When I first started I had the same time ive been able to bring it down to 10:30
Can you please tell me some tips on how to grow calves.... ??
Simple calf raises off the end of a step (maybe 3-5 sets of 20 reps) a few times a week will help. Make sure to stretch afterward.
Kirtianand Sharma set in a chair put a 2x4 under your tipy toes add some weight on your knees legs were its comfy and do calv raises
Try 1-legged calf raises holding a dumbell. Do as many reps as you can per set per calf.
I think I'm stuck in that zone.
How to increase our pace without getting exhausted..... And continue running without getting tired.....
SANJEEV KUMAR You just Gotta keep doing it. It’ll get easier the more you run. You can’t just not be tired at first.
so, I will have to get a device. I don't like to take my phone, because it's big and heavy, and the other people running with me have phones,in case one is needed, but yes, I would need to check my distance and speed, I don't want to buy a fit bit or whatever it's name is, I haven't used a watch in like, ever, so maybe I will buy a small kids' watch from somewhere, and I will stop using it when the gym re-opens, because we have the run club and all, but everyone is waiting for the gym to open and finally be able to spar and fight and be happy
Dude get a stop watch
Look at that shoulder n biceps😅
I AM DEFINITELY A 2, BUT...GIMME A MIN
My legs just get tired and so sore makes me have to quit early before i've even ran my best
Just slow your pace a little and throw in some planned walk breaks every 2-3 minutes or so. Should get better from there :)
Try the Couch to 5K (C25K) program. That gives you increasing intervals of running for a slow but effective start :)
I know this is old but no one mentioned that maybe diet could be the reason. For me what i eat dramatically affects my performance.
We miss Holly!
sorry 5.5miles in 50 mins
The fitness test for the army in my country requires 20 push ups, 20 sit ups and 2.4 K in 11 minutes, gonna be tough.
There's a youtuber called Athlean X. His video called "push-up checklist" shows the best form to do more without a lot of muscle strain.
@@timothycochran6373 thank you
Your biceps are 😘😍💐 excellent
its the lighting too
Tip : prevent filming outside when the sun is exactly on top of your head
Im training for my first 5k and can run just over a mile without taking a break and walking - the race is in about a month so I’m thinking of running 5-7x per week until the race, roughly 5k per run. Is this wise or stupid?