C25K encouragement continued

[Jibberoo]

Hi everyone

I've started this thread as I couldn't add any more posts to the other one. Hopefully you all find this thread!!

Hope everyone had enjoyed their day - so bored at home right now I'm glad I have the run to look forward to. Waited till it got dark and I headed out with my new running buddy - my 11yo ds. Yes he ran ahead of me and stopped a few times so I could catch up, but we ran 4.46km in 33mins and I'm so proud of both of us! (And little dog of course who's my faithful running buddy). It was a bit drizzly tonight which was actually quite nice as it wasn't that cold so the rain cooled me off a bit.

I've been thinking of how I can improve my stride length and I wonder if I can use my rest days to do W1r1 and try to do it with much longer strides? Seeing my son running I realise how inefficient my stride is. If I can only learn to open my stride I could run much further in the same time. If I can walk tomorrow I might try that to see if I can.

Hope everyone is enjoying their runs today!

[AlrightTreacle]

Yay, thanks for starting a new thread!

I did the first run of week 4 earlier today, it was the first time I've not managed to keep going until the end of the run sections. Bit disappointed with myself, but will try again the day after tomorrow and see how I get on, might end up repeating the week depending on how Christmas week goes. I stupidly decided to try a different route today, and there were a lot of hilly bits, which didn't help.

@Jibberoo

I'm not sure of techniques of how to improve stride length, but the thing with taking big strides is that you tend to land on your heel, rather than the middle of your foot. I have always had knee pain when I've tried running before, I think because I took big strides and landed on my heel. This time around I am taking little strides and making sure I land on the middle of my foot, and I've not had any knee pain at all (yet, touch wood). I saw a girl I went to school with running the other day, and ended up staring at her feet 🤣🙈, she was also landing on the middle of her feet and taking little steps, but really quickly, she was really moving!

I think improving your step rate (cadence?) might be a better idea than lengthening your stride, I'm no expert though, struggling to understand this article!

www.runnersworld.com/training/a25782303/why-cadence-matters-for-runners/

[DobbyTheHouseElk]

Thanks Jibberoo, I was missing this thread.

Today I ran w3 r3. I felt like it went well. I actually got further along my route than ever before. So I must have been going faster as the start place was the same as previous runs.

Lots of puddles and mud. I did walk a few seconds of the last run, but I’d had to change paths due to some dog walkers and ended up on the rough path with mud and a teeny incline. It was at the end of the last run and it threw me.

But I felt like I’d had a good run. I tried to stretch my stride a bit too and it felt better. Less running like a t-Rex today.

[Jibberoo]

Welcome back!

@AlrightTreacle my husband said the same thing when I said i wanted to increase stride length - he mentioned it could give me shin splints. He told me to get to 5k 1st and then get comfortable with the distance before trying to up speed. Think I got too envious of watching my son effortlessly stride out lol. Oh and don't worry about a bad run - I've had some shockers throughout the weeks and realised some runs will just be much harder than others.

@DobbyTheHouseElk well done! I'm a trex all run long hence why I run at night but the last 50m of my run I do increase my stride a bit and it feels lovely - just can't run like that for long!

[LakeFlyPie]

Thanks for starting the new thread jibberoo
My DS (12) is my running buddy ATM, his running looks effortless too! We managed 5.8k tonight but at the usual snails pace (took 44 mins). I would like to speed up a bit. I know what you mean about striding out feeling good, I tend to do it on the final stretch, don't think I could sustain it for long. I guess the next step for progress might be to apply C25K style training for faster or longer stride sections.
Well done to the W3-ers, you're getting into the proper run sections where you can feel that you can into a rhythm

[Talksunderwater]

Thanks @Jibberoo. If you discover the secret to increasing stride length, let me know! I am getting faster but do get frustrated when other runners lope past me. This morning I ran 4km in just under 30min which is the fastest I’ve run it so far. I still have my eye on the magic 5km so next time I’ll try to go slower to see if I can last the distance.

[Jibberoo]

Wow @Talksunderwater that's fast! I'm trying to get my pace down to 7m/km I'm at 7.30m/km now and I can tell you getting that pace down consistently is bloody hard. One thing I know about my runs is I'm incredibly consistent with speed. Slow but consistent.

[AlrightTreacle]

@Jibberoo

I do lamp post sprints at the end of the C25K session sometimes; I basically sprint to the next lamp post as fast as I can, then walk to the next one or two, and repeat. I get way more endorphins from this than the sensible shuffle that I'm trying to stick to for the sake of my knees .

[Talksunderwater]

@Jibberoo I think I’m about the same pace as you - around 7min30s per km. I was around 8min per km but have managed to get it down a bit in the last couple of weeks by doing some shorter faster runs. Once I’ve managed to run a whole 5km, I think I’ll go back to some shorter faster runs to see if I can get the 5k time down.

[Cavagirl]

Thanks @Jibberoo for the new thread!

@DobbyTheHouseElk I did W3R3 today too and almost enjoyed it Definitely it's because I know where each interval will end on my route now so I can think "just need to get to that tree" and I know I can make it. The mind has a lot to answer for!!!
Starting W4 is going to mess it all up again!! Aiming for Christmas Eve I think.

Well done all of you 30 min+ runners, I'm in awe! Tbh anyone running longer than 3 minutes I'm in awe haha! Although hopefully that will be me soon....

[DobbyTheHouseElk]

Hey Cavagirl, well done. I actually enjoyed my run today. No stitch, nothing hurt. It was ok.

I am using trees and bushes as my markers. I look at the bush in the distance and think, ok I’ll run to that and not stop. Then Jo tells me to slow down and I think oh, I wasn’t ready to.

3 mins is ok, we can run that. 5 mins will be ok too.

[schoolcook]

Morning all thanks got the new thread.
I actually skipped my run this morning.
Too tired bed too warm blah blah blah.
Going to start C210K tomorrow to make up for it

[RomanMum]

@Talksunderwater
@DobbyTheHouseElk

Never got to say thanks for the encouragement at the end of the last thread, it really helps.

W2, R193 today - at least it feels that way. Got a stitch at run 4 1 minute in but after a short break carried on and did another run at end in preparation for W3. If I'm feeling brave I'll try W3 next time 😟

[DobbyTheHouseElk]

RomanMum

Well done, you are getting there. I don’t know why stitches happen. Someone suggested hydration helps. I put my arms in the air and stretch if I get one.

Week 3 is perfectly doable. I really enjoyed it. It seems easier than w2. Who do you have as your voice? I have Jo and she is really motivating.

I focus on my lovely warm shower and getting home when I run. I try and take my mind off running and daydream.

I’m doing w4 r1 tomorrow, weather dependent. I still don’t see how I’ll get to 30mins running, but jo tells me we will get there together.

[RomanMum]

@DobbyTheHouseElk Thanks for the advice- I had some water before run and no stitch.

I use the Boogie Shoes C25K podcast for the music.

(drum roll) W3 R1 today! It was a challenge but not too bad. Had to stop at 2mins 15 for both 3 min runs (second time stop for dog walker) but carried on and did extra. Christmas rest now. Merry Christmas everyone!

[DobbyTheHouseElk]

RomanMum glad I could have helped. Well done. You are doing well. I’m sure next time you do this run you will find it easier.

I’m on w4 r1 ran this morning. I surprised myself as I wasn’t in the mood. It was v chilly but blue sky. My route is flooded to had to do a different route through residential areas.
My battery only had 10% left and I was sure it would run out before doing the whole run.

Amazingly-I coped ok. I’m so surprised. Longer runs which were ok. Ended up running up a steep hill on the last run section, but I did it! So super pleased. Also got home with 1% remaining on my phone.

I ran next to a busy road and I didn’t enjoy it, the trucks were whizzing past and I felt very exposed. But hoping my route dries out so I can do the normal route.

Happy Christmas C2 5k ers.

[Cavagirl]

Did my W4R1 to day too
It's the first run I've actually enjoyed the whole thing! I think because I was scared I wasn't going to be able to manage the 5 minutes so I went super slow and it was actually fine! It helped that I did my usual route and had managed to guesstimate fairly accurately where the sections would end so I wasn't thinking "how much further??" very often.
It also definitely helps only having a day off between runs - I really noticed that today, having done about a week now of running every other day. Boxing Day it is!
Well done on your hill Dobby! The park I run in is entirely flat other than the odd very small incline and I find those hard enough!! You'll be smashing it back on your usual route!

[schoolcook]

Hello again


I'm having a go at C210K on the days I'm off work with my usual 5K on a work day. Will take a while to do it this way but I'm in no hurry seeing as I couldn't run at all this August.


I've been told the C25K speed podcast is good to get the speed up once you can do 5K so I'm also going to have a go at that.

It appears I need a challenge rather than just plodding along to music 🎶

Merry Christmas all hope you all have a lovely day tomorrow.

[NatMoz]

I'm actually doing a festive run later. Where I am groups of 6 can still run outdoors (at least for now) so I've got my tutu with fairy lights inside, silly elf hat and away I go as I won't be running on Xmas day!

[runningthrougharedlight]

Good on you! Running is a gift and one to be treasured, it’s an amazing activity for physical health and is an exceptional friend to mental wellness.

I’m a running group leader and want to echo the sentiments about stride, let your body do what it does, your landing foot strike should be fairly close to being directly underneath your body as you run. Think more about your posture, that’s the downside about that app, it can’t see your posture as you run! Relax your shoulders, head straight, look ahead not down, arms relaxed but pumping, hands as though you holding a crisp that you don’t want to crush. This posture will help your breathing; more efficient oxygen intake is the key to feeding those muscles which will help your cadence (the turn over of your legs). Imagine a helium balloon is keeping you pulled upright.

Wishing you many happy running miles (or kms).

[LakeFlyPie]

Great advice runningthrough
Christmas Eve 5k done ✔️ was a chilly (and slow) one but we did it.
Anyone doing a Christmas Day run? There's a local 5k one at 9 which I considered for about 10 seconds

[schoolcook]

Morning all hope you had a lovely Christmas.

I managed my 9K this morning but my hips are telling me all about it now

[SerialRelocator]

I feel bad for gatecrashing this thread but have nowhere else to share this so I hope you'll indulge me. After losing 25kg in the last 6 months I started cto5k (just running app, not NHS as I don't like chat). I've just completed WK 6, run 3. However, as I always jog my cool-down 5min too (since wk2 anyway) and, as of this week, my 5min warm up, I've actually run 32 minutes covering 4.71km of mostly gentle trail. Slow but not too bad for my early 50s body.
(BTW- I do still separately warm up /cool down but not as a walk). So, apologies for the rather ungracious showing off (😊), but other than my amazingly supportive DH, nobody knows in real life... Merry Christmas to all.

[AlrightTreacle]

@SerialRelocator

Well done! That's an impressive distance and time, and welcome to the thread . I've also not told anyone else in real life apart from my boyfriend. I'm hoping to keep it quiet until I can actually run 5k, one day!

I repeated run 1 of week 4 on Christmas Eve, and it was much better than my first failed attempt. My boyfriend came with me and think it helped, I think a lot of it is psychological for me. I remember reading on the other thread to ask yourself if it was "legs, lungs or laziness?" when you feel like quitting. Definitely laziness for me atm, with a bit of lungs as well! Will be doing run 2 later today, might be more a waddle after yesterday 🤣

[Talksunderwater]

Welcome and well done @SerialRelocator! That’s faster than me and I’ve finished the programme

I was planning to run this morning but am feeling rather seedy after too much indulgence yesterday - so went for a socially distanced walk with a friend instead. Will need to get my running shoes back on soon though to run off all yesterday’s food and wine!

[SerialRelocator]

Thank you both for the welcome and encouragement..

I can definitely identify with laziness being the greater impediment to my performance than either lungs or legs but so far so good. It probably helps that for the last few years I've walked 1 to 2 hours a day, and that I'm no longer carrying the equivalent of a small child around!

My next challenge now is to find a slightly longer route that is not so muddy that it's near impossible to stay upright. Hoping that next week's runs will be 35min (5+25+5) which should take me to about 5km if conditions are reasonable.