[ctchocula]

I'm a beginning runner, so what you said piques my curiosity, because a question that's been on my mind is whether a slow runner can ever get fast. I remember seeing Malcolm Gladwell (he happens also to be an amateur runner who can do a 4:54 mile) quoting someone saying "I’ve never seen a boy who was slow become fast", then express his agreement sprinting is indeed an exception to the 10,000-hour rule. [1] (To be clear, he is talking about, sprinting, but I think he would agree the logic extends to running.) You mentioned your 5K went from 22:09 to 17:21 your first year running. Were you simply a good runner to begin with? My personal experience is that I'm also in my first year of running, and my 5K PR is 26:50, so I'm wondering whether I can ever get it down to 22:09.

[1] http://www.newyorker.com/news/sporting-scene/complexity-and-...

[js2]

Yes, training will make you faster. My first marathon was a 4:22. I've since run a 3:12. I'm training for a 3:05 this fall, and hoping to run sub-3 next year. I'm 43. But we all have our limits. Generally, more running makes you faster... but it also increases the likelihood of injury. Some people can run insane amounts w/o getting injured [1]. Some people have natural ability to run fast w/hardly any training [2]. But even for them, training makes them faster.

The trick is to train enough (enough miles and the right kinds) to meet your goals. And figure out how to do so w/o getting injured. (Hint: go see a PT, have them evaluate you for imbalances and weaknesses. Do the exercises they prescribe. Then build your mileage, slowly and methodically. And you'll get there. Running well takes years for most people. Don't rush it.)

[1] http://www.bunnhill.com/BobHodge/Rodgers/TrainingLogs/br75tr...

[2] https://en.wikipedia.org/wiki/Steve_Way