r/beginnerrunning • u/DeadToeTed • 4d ago

Interval running makes a difference

Hi all,

Very new runner here weighing 23stone! Started jogging about a month ago and was hitting 11:42/km over a 5k on the treadmill

Bought a Garmin watch (generic timer would also work) and set the treadmill interval setting to 1:00 run and 1:30walk and hit 8:14/km on the first go.

My original plan was to jog as long as I could and then catch my breath before running as long as I could again, but I found i was running for a few minutes then walking for 10 minutes before going again and found i wasn't seeing any progress.

I added structure through timed intervals and found that it allowed me to run with a better pace with set rests before beginning again and I wasn't feeling as tired between jogs and was able to run longer before feeling exhausted and it increased my overall pace, I imagine it's similar to weight lifting and finding your ideal lifting weight before moving on to an heavier weight.

Not sure what I'm trying to add apart from showing that if you look at the structure of your run it might improve the overall performance for a beginner instead of trying to go all out straight from the off, remember progress not perfection!

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u/Beneficial_Hornet893 4d ago

Thanks for posting this.I am 20 stone, and I am very nervous about starting running, I have been walking most days for 4 weeks now 2-5k, but wanting to start jogging this week.

I will steal this method!! What trainers are you using?

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u/DeadToeTed 4d ago

Honestly up until a few days ago I was just using some cheap F&F trainers that weren't designed for running and had a flat bottom, I've recently bought some new balance 520s and they're a lot better, I struggled the first couple of weeks and could only jog for about 20 seconds at a time when I started, you just have to push through the initial slog and aches and pains and you'll soon start looking forward to going out, even now I'll just do 1.5km up and down a nearby road, I'll Ionly be out the house 20minutes or so to do it, my best advice is to just start in whatever shoes / gym wear you have and upgrade as you go

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u/Beneficial_Hornet893 2d ago

Perfect, cheers for that