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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:

gettingolderandgrumpy · 18/04/2022 08:54

You haven’t run for 2 years but you expected to be able to run continuously for 5k ? You went for a run what does it matter it’s better than no running . You just keep going until and each time will run for slightly longer . Also op there will be people who can’t even run 100 metres but everyone starts somewhere and you build it up .

Penguinevere · 18/04/2022 08:55

Running is not about perfection every time.
Sounds like a good start if you’ve not done it for a while and you’ve got a full on life.

Haus1234 · 18/04/2022 08:57

Start C25k again at a week where you look at the plan and know you can definitely do it (week 3 or 4 perhaps). In one month you’ll be running 5k regularly.

Interested in this thread?

Then you might like threads about these subjects:

Exercise & fitness Fitness

mommybear1 · 18/04/2022 09:03

Don't give up. I echo what pp have said restart couch to 5k or keep expectations low. The annoying thing about running is if you give up it takes a while to get back to your "best".

user1471548941 · 18/04/2022 09:04

To give you some context, I ran a marathon in October (my third) during which I picked up a knee injury that gave me 8 weeks off.

It’s taken me another 8 weeks to build back up to 30 mis running after 8 weeks off and before that I was marathon training!

So 11 mins after 2 years off is great, though I agree with others about going back to c25k to build back up without injury!

TheMoth · 18/04/2022 09:04

I did c2k 2 years ago now run twice a week, in all weathers. I can do a 10k in under an hour in the right conditions. But even then, some days I go out and have to stop every 1k. Some days I get to 7 or 8k before I need to stop. Heart rate rarely drops below 180. I still have trouble with my breathing.

Original poster

froidIci · 18/04/2022 09:15

Excellent to see so many encouraging replies. I’m looking at C25k now and I think as a PP said - it might be worth doing it again but perhaps not necessarily from Run 1 Week 1. Perhaps I could start somewhere around Week 3 or 4 and see how my body fares with that and if that doesn’t work I will go to week 1 run 1. Thanks everyone for such good inputs.

OP posts:

hildot26 · 18/04/2022 09:40

Totally agree with other replies. 11 minutes is amazing after 2 years.

I was regularly running 5miles x6 a week up until last summer but then had a break because of injury. I re-started the C25K in January at Week 5 and from mid March i was comfortably running 5k...and still am x4 a week.

Definitely continue but re-start mid way.

Thestoppedfan · 18/04/2022 09:53

11 minutes is great, running is one of those things that the more you do the easier it is. I run 5k once a week and go to the gym a lot occasionally I would run a 10k. I had 4 weeks off when I got married and went on honeymoon and did my first run yesterday and nearly died!

Slowly increase the length of time you run for, aim for 15 mins next and take it really slow, you’ll be back running 5ks in no time.

Bumply · 18/04/2022 10:11

You e gushed what you can do with this run.
See where it slots into C25k. No need to go back to week 1 run 1.
An alternative is to try run/walk just while you're getting back into it. I often do this after a break from illness/injury/laziness.

marathonhandbook.com/run-walk-method/

Bumply · 18/04/2022 10:12

That should say "you've gauged "

AuntieStella · 18/04/2022 11:36

With 11 minutes under your belt, I'd start at week 5

The intervals are a bit longer at the point, so less faff!

And go a bit more gently, so you don't get red/sweaty/knackered so much

Original poster

froidIci · 18/04/2022 11:49

Yeah I worked out that starting at Run 1 Week 5 to see how I get on is possibly best. It could well be that the first two runs of Week 5 need repeating as long as I think I need before the massive 20 min one. The last thing I want to do is rush it so I either get injured or lose motivation. So will try run 1 week 5 and asses.

OP posts:

MinesATriple · 18/04/2022 12:00

I'm off the wagon too. My plan is to start from the beginning again but run through some of the walking sections. But whatever really, you can always repeat week 5 before moving on.

Jules912 · 18/04/2022 12:14

@froidIci

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.

I'd try starting from week 4 or 5 of c25k then.

Boood · 18/04/2022 12:25

You’ve got to grit your teeth and get through the painful bit. I just had three weeks off because of holiday and a week of terrible weather, and my fitness has dropped off a cliff. It took more than a week to be able to do my usual 4.5k without needing walk breaks, and I still can’t do two in a row. But if you’ve done it before, you know you can do it again, you’ve just got to be patient and persistent.

Strawberrypicnic · 18/04/2022 12:33

11 minutes is not at all bad if you are coming to it after 2 years of nothing. Running feels like a slog for most people when you're at the stage of building (back) basic fitness. Consistency is really important, keep it slow for now so you don't dread your runs too much. A breakthrough will come!

Mammyloveswine · 18/04/2022 12:33

Ive just restarted couch to 5k again but im doing two "runs" at once as it's manageable? Could you do the same?

HorribleHerstory · 18/04/2022 12:35

I don’t really understand thee idea that once you stop running the run is over, 11 mins is really good after a break but I’m wondering why you stopped after your recovery walk. Could you have run for another 5 or so and then a walk and repeat?

I’ve done c25k four times and the 5to10k one too, it’s fine to do them again and tweak them to your needs

Hawkins001 · 18/04/2022 12:37

What about trying g a bicycle ?

CarmenThePanda · 18/04/2022 14:53

That’s a great start, why ever would you give up?

Little and often, but by bit, build up slowly and you will still make amazing progress!

Calandor · 18/04/2022 18:42

If you haven't run for a few years of course you can't last long. You'd have to train up again.

I hate running. A few couch to 5k sessions made me feel like I was breathing in razors

PegasusReturns · 18/04/2022 18:47

I regularly run 5km (3-4 x pw) but if I’ve had 6 week break I can barely manage 5 mins.

Keep going. Every run you’ll see an improvement.

superplumb · 18/04/2022 20:07

@froidIci

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.

Gah. 11 mins?!

Dont feel bad. I have a few marathons under my belt from my pre children days. Now I couldn't run a mile. Build up slowly Forget what you did before and start again but remember that you can do it again

FroidIci2 · 28/04/2022 06:58

Hi so this is the OP coming back with an update. The silly Mumsnet site change deleted my old account so I have tried to create another username very similar to the original one. Sorry if this is confusing.

So my update is that today I did THAT dreaded 20 minute non stop run. I realise that the couch to 5K script was slightly getting in the way so today I switched it off and I switched off the running app as well.

I simply set myself a 20 minute timer and put on my music for the first time! And hooray I appear to have managed 21 minutes straight.

But of course some self-doubt has now crept in because at certain points in that a 21 minute stretch I sort of slowed down and brisk walked for maybe 5 to 10 seconds. I know this because I literally looked at my Apple Watch for 5 to 10 seconds and this wasn’t more than two or three times so now I’m getting the feeling that the 21 minute doesn’t count! But the overall pace was still much faster than anything I have done yet and like I said it was only three times that I brisk walked for about 10 seconds so I’m really really really hoping that today’s achievement does indeed count! Thanks for everyone who posted with advice.

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