Training for 5K question

I have been training for my very first 5K coming up in September.  I have never been a runner but somehow find myself addicted to it !  I have started to run the actual route of the 5k as preparation.  Here's my problem.........I ran by myself, at my own pace, twice.  I was able to do 2.4 miles in 24-25 minutes without walking at all.   Last night I went with my husband at night (I usually run in the morning).  I had a very hard time and had to walk 4 or 5 times however our time was only 22 minutes.  Obviously a faster pace when I was running. 

My questions is, would you recommend training at a faster pace with walking intervals until I don't have to walk anymore........or continue at my slower pace to go the distance ??

Also - I have been experiencing some knee/ankle pain in one leg.  Could it be my sneakers or perhaps the way I am running ?

Congrats on yournew love for running!  I also have never been a arunner, but i did the couch to 5k program and then have run 2 races.  I also find myself wanting to keep it up.  As for the running at a faster pace...from everything I read training at a faster pace with intervals of running and walking is good to increse you running speed overall.  However you will also want to have days where you are running slower and longer runs to cover or exceed your 5k/3.1 miles.  So I guess my recomedation is to do both, one builds endurance and the other increases speed and if you want to do well in a race and continue to build as a runner, you will need both.  HOWEVER! if you you have an injury, certainly back off and take care of it,..give it time to heal!.  If the knee/ankle pain is just some sort of irritation it could be shoes, but you may also want to do some serious stretching,..I know fro me sometimes tight hamstrings and low back muscles make my run a little different causing pain.  Hope you have fun running and there are alot of good running programs and advice on the web, one site i like is http://www.coolrunning.com/

As for the pain, it could be either your sneakers or your form, or both.  Are you wearing good running shoes (preferably fit by a running specialty store?)  If not, try it -- you can also usually find someone there who is qualified to analyze your gait and your form.  Very, very helpful info.

I would agree that the difficulty you had when you ran the course with your husband was due to the faster pace -- and would also agree with beachchica who advised you to incorporate both endurance and speed training into your running.  For the actual race, try starting off at a pace that's a bit slower than you know you can do.  Let others pass you for a bit -- you'll have the extra "oomph" you'll need at the end to really turn on the gas for a great finish.

Good luck!

 

Hello Laurieviscomi, congratulations!  If you're running 10-minute miles, you're officially a runner now!  I made the same jump recently, and I feel so capable and, it must be admitted, sort of badass.  As for training to raise your speed, I tried to pick a distance (three miles, for me) and just run it three to four times a week, no matter how slowly I had to go, with no walking.  I would tell myself, "jogging is the new resting."  If I got tired, I would jog very slowly until I caught my breath again.  This seemed to work very well, since I'm down to comfortable 9-minute miles now. 

Also, don't mess around with leg pain!  You may need new running shoes (professionally fit for you), or if that doesn't help, you may need to see a doctor.  Also, try to analyze your gait: the shoulders shouldn't move much at all, with the arms swinging to balance weight during a stride, and to increase your speed, lean forward slightly with a straight back, and concentrate on lifting your heels up toward your butt.  Don't worry about the legs' swing back to the front, it'll naturally happen faster if you do this.  Try to make both sides of your body do the same thing.  Ask your husband to look and see if your gait is even.  Paying attention to form yields very real speed increases, as well as healthier joints.

My last bit of advice is something that really messed with me when I started running: some days you will inexplicably be able to run like a cheetah, and then other days you will feel like an octopus on a tile floor.  My mile-times bounced around wildly, and still do, to some extent.  Cut yourself some slack and be proud of all you've accomplished so far, and try again tomorrow!

Way to go!!!   I agree with all the advice given above.  Shoes are the most important equipment for a runner.  When I got my first real pair of running shoes it made running a whole new experience for me.  You may want to track how much you use your running shoes since the support will begin to break down after 500-600km.  My pair after 600k still looked new.  I wasn't until I replaced them did Irealized they were causing my knees to hurt.  Maybe it's time to replace your shoes?

If it is not the shoes make sure to take care of yourself.  Your on a roll and you don't want to get sidelined.  Everyone has told me that taking care of a small issue is much simpler than treating an all out injury. 

Good luck and keep us posted.   

erinread, thanks for the analogy! I had an "octopus" day and it's left me depressed!

Luckily, I've had a few of the cheetah days too!