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Original poster

Deflated after first run - worth continuing?

64 replies

froidIci · 18/04/2022 08:29

Feeling fairly deflated after my first run today. I did do the couch to 5k a few years ago but today was first day after a couple years.

I had my Apple Watch on me to time myself so the deets are accurate -

I did a brisk walk of 5 mins with heart rate around 130 ish.

Then my run (a slow jog) lasted all of - wait for it - 11 mins. Heart rate 175 ish.

Then 5 min walk to end - HR around 140 at the end.

11 mins? That’s all I could do! I have the right comfy running shoes and splendid sports bra.

I’m not sure it’s worth continuing… am a size 12 btw whos definitely overweight and needs to lose weight but that’s not why I’m running - I just want to fit in a free, quick exercise in my busy FT working life with two v small kids and get outdoors and all the MH benefits etc.

Gah. 11 mins?!

OP posts:
Indoctro · 18/04/2022 08:31

If you haven't run for 2 years you really should start again with C25k it's not just about your fitness and how far you can run but also about giving your bones, tendons etc time to adjust to the impact to avoid injury.

I wouldn't be just going out and running for as long as you can, you will end up with shin splints.

Restart from Day 1

ScarlettSing · 18/04/2022 08:31

More than I could do op.
Keep going, you will only get better, fitter etc.

Remember this is just your first one, no one is expecting you do it in like, what 8mins, apart from yourself.
Cut yourself some slack.

DorotheaDiamond · 18/04/2022 08:32

I’d be happy with 11 mins! I did C25K couple of years ago, got to the stage I could run 10K, stopped last summer and now I’m back to struggling to do week 1 run 1 (8 1 minute runs). Don’t be so hard on yourself!

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mudgetastic · 18/04/2022 08:34

That's a good start - don't see your problem there ?

Original poster
froidIci · 18/04/2022 08:36

Thank you. It’s interesting and encouraging to see you think 11 mins is a good start. I think I had the idea that I’d just “go for a run” and perhaps last 30 to 45 mins which is definitely not what happened. I’ve returned home absolutely panting and red in the face, and that’s 11 mins flanked with 5 of brisk walk in each side. I’ll take a day off now and then do another one day after tomorrow but - having read your replies - keep expectations similar or even lower.

OP posts:
AuntieStella · 18/04/2022 08:36

11 mins joined up is good!

If you were doing C25K then it would be 6x 90 secs for the first runs

You're smashing it!

(Do look at C25K, as it really is a very good programme to build up to 30 minutes running, which will be about 5k. You'll get off to a flying start given your current level of achievement!)

HardbackWriter · 18/04/2022 08:37

@Indoctro

If you haven't run for 2 years you really should start again with C25k it's not just about your fitness and how far you can run but also about giving your bones, tendons etc time to adjust to the impact to avoid injury.

I wouldn't be just going out and running for as long as you can, you will end up with shin splints.

Restart from Day 1

Agreed. I had to redo it after each baby and it is a bit demoralizing to be back to week 1, but then it's great because it's not nearly as hard as it was the first time you did it. And you can always run faster in the running bits if you don't think it's challenging enough.
Elmo230885 · 18/04/2022 08:37

Cut yourself some slack. It was 11 minutes that you weren't sat on the sofa for (21 minutes actually). As PP suggested maybe go back to the C25K.

I completed C25K but as I run soooooo slowly the end didn't really get to 5k! I have just been trying to add a little distance at a time. Some days 3k feels like a marathon and others 5k a walk in the park.

I'm a size 16/18 and figure any running I do is better than doing nothing.

PiggyPlumPie · 18/04/2022 08:37

Echoing pps here, get back to C25k.

I've been running for donkeys years and still go back to C25k occasionally. Mainly after a long break or illness. I tend to beat myself up if I have a bad run or have to stop and walk. C25k gives me permission to walk so I feel better about my runs.

You will get there!

CoverYourselfInChocolateGlory · 18/04/2022 08:37

Of course it's worth continuing! You'll only get better. Well done OP - you've done the hard bit.

DreamingOfTowels · 18/04/2022 08:39

11 mins. I couldn’t do 11 seconds of running in my first week of C25k!

Original poster
froidIci · 18/04/2022 08:39

Thank you! I actually felt fine till about 8 mins into running after which could continue the panting and huffing for 3 more mins. Could re start c25k I suppose although it’s a bit tempting to just repeat whatever I did today for a few weeks and see where I am, taking 1 day or 2 days off between runs.

OP posts:
Loopytiles · 18/04/2022 08:40

Your expectations were very unrealistic and because of that you now don’t want to bother Confused

Do you want to exercise again, or not?!

If you previously enjoyed running and want to exercise again, just do couch to 5K again or jog/walk using heartrate, as you did, go 3x week or more, and build up.

Elmo230885 · 18/04/2022 08:41

I'll also add to my post that I find running better with other people. Is there a small local running group you could join?

LadyMacduff · 18/04/2022 08:41

11 minutes after not running for a few years is very good.

This is the reason that I have a love/hate relationship with running. I love the rapid improvments but hate the rapid decline. It makes it hard to go out again after a break and I always end up stopping for far too long.

Loopytiles · 18/04/2022 08:41

No need for days off between runs, just a couple of rest days each week.

SouthernFashionista · 18/04/2022 08:42

You’re fine! But I’d suggest going back and starting C25K again. Few people can just get up and run for long if they haven’t done so for a while or aren’t used to it so give yourself a break. It’ll be great for your confidence as you’ll fly through the first weeks and soon you’ll be running 5k with ease.

NothingIsWrong · 18/04/2022 08:42

11min is awesome! 2 years ago I ran a 50k ultra, mental health issues during covid means I haven't run for about a year - I doubt I could manage 11min right now.

I have just bought an Apple Watch to try and motivate me though, and I did my first core workout this morning. 10min and I was jiggered.

Slow and steady... I need to go back to c25k if you need a buddy to motivate you...

Spudlet · 18/04/2022 08:43

Be kind to yourself! You are doing something that you haven’t done for a long time. Your body will remember and you will progress. But do stick with the programme - your heart and lungs will adapt more quickly to the new demands you’re placing on them than your muscles and joints, and that discrepancy is where injury can come from when you’re starting out. Take it steady and you’ll soon be doing more.

Btw I did the C25K maybe four years ago now - I was definitely not a sporty person at all, sportiness was not so much discouraged but almost actively looked down upon by my family when I was growing up! Last year I did my first marathon. DS thinks I was swapped in the nursery at the hospital Grin And I have a whole new career as well. You just don’t know where this journey might take you!

Spudlet · 18/04/2022 08:44

DM, not DS

angelsandinsects · 18/04/2022 08:45

Why don't you start C25k again but perhaps at about week 3 or 4?

Wigeon · 18/04/2022 08:49

Sounds totally normal if you’re out of practice! Agree with everyone else that you need to start C25K again. If the early runs are too easy, just keep running for a bit longer when it tells you to walk. But if you are insistent you don’t want to do that, then instead of just going out and doing the same again, as you’re suggesting, and demotivating yourself, you could just try walk /run /walk/run, rather than just trying to run for as long as possible and knackering yourself after 11mins.

It’s definitely worth persisting!

MrsDeaconClaybourne · 18/04/2022 08:50

I did C25k a few years ago. I'm so not a natural runner even though I enjoy it most of the time now. If I have any sort of a break I can't just go back to running without stopping but have to do intervals for a while to get back into it.

I just look at the C25k runs and find one I can do comfortably and start from there. So you, probably don't need to go back to week 1 but pick it up from where the intervals are more like 3 or 5 mins at a time.

Arucanafeather · 18/04/2022 08:51

Consistency is definitely key with running. Get out 3 x times a week doing some form of walk/jog and improvement will happen. It is important to take it slowly to avoid injury.

flyingant · 18/04/2022 08:53

Absolutely it is worth continuing! Every single time you run/jog/walk/whatever it will get a little easier. It always feels hard trying to get back into running after a long break but now I just tell myself to do whatever I can whether that's a fast walk, a jog-walk-jog, or a full-on jog and I'm happy with just getting out and doing it... it always gets easier after a while... JUST. KEEP. MOVING!