MY RUNNING HISTORY:
I started running 2 months after turning 14, I'm now almost 15 1/2.
I was EXTREMELY unfit, I had difficulty breathing and felt nauseated at just under half a mile. I didn't have a phone or any way to track how far or fast I ran. I just put a timer on and went for length of running without stopping.
I started running mainly for weight loss, so I didn't care how fast I ran as long as I lost weight.
I'm naturally rather thin, and have good athletic genetics. I've got long legs and a naturally long stride.
After a couple months I started using the c25k app, but without tracking for distance(so still using only time). I realized that I could run longer if I went slower, so I started jogging basically.
I did that for a long time, and about 5 months ago I decided to actually start running instead of jogging. Although I'm pretty fit (I have relatively strong muscles) my average is a 10-11 min mile for 4 miles. Sometimes I just want to run fast(for me), so I run a 8:30 min mile, but I can only last maybe 1-1 1/2 miles. I feel like I have the strength (somewhere in me), but I just hate the feeling of struggling to breathe, so I stop. Often, I'm breathing fine, and my muscles aren't very tired, but I'm just bored and get too caught up on how much more I have to run, so I stop.
I figure I should just try to go back to the basics of starting running, but faster.
I just really don't know how to approach this.
Running as long as I can at my goal pace? and then just adding more distance.
Or running my normal distance (4 miles) but slowly going faster?
Starting c25k again, but running at my goal pace?
Please give me advice on what to do.
p.s I normally have to stop for a total of like 5 min during my usual 10-11 min per mile 4 mile run.
p.p.s I over-pronate in my current shoes, and sometimes I get knee, and ankle pain. I really need new shoes, any recommendations?