Hi, I've started running 5.5km everyday for a week now. On the first day, it took me 38 mins to finish the run. But gradually, I keep getting slower and slower. On the 5th day it took me 48mins to finish and the result afterwards is inconsistent.

Asking the people for tips to improve my running time. Should I add rest between days? Supplements? Or anything really, my ultimate goal is just to hit 5km under 20mins.

Note that I'm a 23 year old male currently weighing over 98kg, so I'm a bit slow.

your body need time to adjust to the running and pace. Give it time...
btw, how long you have start running?

This post has been edited by hata_ph: Aug 31 2019, 09:49 PM

i pressume you are a "new" runner as in you haven't start running for a long time and just started running lately

it would be your body is trying to adapt to your new exercise regime, so please be patient and you need to rest in between

in order to train for below 20min for 5KM, you need to 3:00 to 3:59 pace , you may follow this guide: https://www.runnersworld.com/advanced/a2082...-per-kilometer/

all the best to you

try add some uphill to your routine.. kinda working for me.

Cut out junk, fast food, smoking, alcohol and correct your eating.

My jogging activity interupted by weather.
Been jogging 5km for less than 1hr.
Slow jog though.

Looks like weather has cleared for you to jog

Still not so good, do indoor training with dumbbell, squating while holding dumbell, build lower body strength.

I would run one day and recover the next day or even better rest 2 days .....if you are running to lose weight. You want to SLOWLY acclimatize your body to running, and no point 'killing' your knee's, while at it. Once you lose some weight, then adjust your running schedule.

I STRONGLY recommend buying 2 pairs of the same shoe for your running. Alternate the shoe's so they last better Make sure you buy a really good pair.