Accountability run/walk

[Roadrunna]

I have started doing lots of walking which i have been doing for around 6 weeks.

I have decided to add couch to 5k. I have never ran as an adult. I done it for the 1st time this morning. I did mess up a bit. I was meant to be walking fast between each run but I was snail pace. I also ran up a hill which I'm not ready for. I felt to self awear and stopped running 13 seconds before I should have. My shin bones were really hurting as well. And breathing in freezing air made me feel like I couldn't breath properly. Obviously I was but ot felt horrible. I think maybe i should change the time i do it and stay away from hill

I'm going to add my walking/steps and my counch to 5k here to hold myself accountable. And track progress.

I'm adding 5 days of steps/walking then it should be 1 or 2 a day.

And 1st day of counch to 5k

I only started this thread this morning and already I'm not going to be able to reach 10,000 steps
Weekends I find hard to do it.

How can i make runs more comfortable? It was my first time yesterday. I went at 7am the icey air when I was breathing was awful . It felt like I couldn't breath properly the ice feeling hurt. I was getting pains in my shins. It felt horrible. The pain will probably ease as I get used to it but the icey breathing is awful and makes me want to give up. But i don't want to. Especially after one try.

I'm not sure what i can do its only going to get colder.

It will get better, and quicker than you think!. We acclimatise to cold and your body/mind will stop expecting the air to be warm. Just for now, you can try wrapping a scarf over your lower face, but I bet you'll want that off again pretty soon.

Congratulations on your progress and motivation 💪

Congratulations on doing your first run!! Well done you.
When I started running I kept failing because it just seemed too hard. Then I got some coaching and learnt that I had been trying to go too fast. They say you should aim to be at a level of breathing where you could still manage a conversation. Keep going between walking and running, avoid hills until you are ready, and generally be kind to yourself. If you aim for consistent effort in an ‘out of breath but could still chat’ zone and build gradually you will be able to stick with it longer. You will then improve faster than you might think.
And if you are giving yourself painful shins you are pushing the distance too much too soon as well.
Good luck.

Don't run in cold air or put a scarf around your nose/mouth

Repeat sessions until you feel more comfortable

I assume you're warming up well before exercising?

My understanding is that 7k steps is the sweet spot not 10k

I'm not running 10k. I'm doing the couch to 5k it was my first time yesterday in reality I only ran for 3 mins the rest was walking. The yellow, orange blue things i showed are all walking the black one on my second post is my first counch to 5k session.

That does make sense i was thinking similar. I probably was going to fast it feels very hard it feels like its not my natural stride and I automatically run faster because of the stride and I become awear of it then slow my stride feels of and 3 seconds im to fast again. The painful shins happen within seconds of running i thnk that will pass eventually. Its like i don't know how to run in the right way.

I know you're not running 10k

I think you mentioned walking/running 10k steps a day. I was suggesting 7k steps a day is now thought to be the 'sweet spot'

Ah ok. I'm doing more than 10k + steps mon-fri day due to school run its just fell into place that way. It was the running side lf things that I'm finding hard.

I can't stand things covering my mouth i start burning up and panic. I could maybe do a polo neck top it might help and maybe run at a different time. Later in the day.

Have you got proper running shoes? This will help your shins, also keeping your ankles 'relaxed' as you run.

You can get a buff - one of those thin tube scarves, to cover your face/ears if you need it.

It's okay to walk if it hurts! Repeat week 1 day 1 as long as you need to.

Try different routes. You suddenly become quite aware of gradients you didn't know existed when you start running - try and keep it flat for now.

Running is hard OP - even for people who run regularly it's still challenging and takes effort. It absolutely gets easier but the joy is in the achievement and feeling your body get healthier.

Anyway, you've inspired me OP and I'm going to try and crawl out a couple of miles now. I jog & walk. My aim is only to keep my heart rate up for 30 mins & enjoy the fresh air.

Good luck with C25K!

I have these trainers. Not really sure what ones I'm meant to have. I'm getting hokas for xmas I'm even less sure about them.

Yeah the hill thing was an accident really definitely want to keep to flat ground. I guess i could be holding my ankles a bit stiff. I feel very self awear so I'm probably not relaxed enough. The base of my head was hurting to so probably all linked. And yeah I think i will need to keep repeating run 1 until I'm comfortable. But I did think week one run 1,2,3 were the same

I'm glad i motivated you, enjoy your run 🏃‍♀️

Take it steady. You'll get there. It takes time

Done my 2nd run it was better that the 1st I stayed on flat ground. Kept to a medium jog. Ds came with me and I think that helped me stay in pace. Oh and the air wasn't so cold so that helped alot. I just need to get proper laces in my trainer's.

Don’t overthink it. The ultimate goal is to run continuously for 30mins. For the first few weeks, just do your best and keep moving (combination of run/walk). You should find that after 6 weeks or so, you feel more at ease and less self conscious. Good luck

ASICS or Brooks running trainers are good.

Well done. I couldn’t run for the bus let alone run for 90seconds when I started. Now I can comfortably do 3/4k in one go. I repeated weeks loads so do take it slowly.

I’m mid-40s and have never run before ever! I can do 5k in one go but I start to get sore hips and knees. The older you are the harder it is to start and worse it is on your joints, so my only advice is don’t have this magical 5k goal in your head, anything is great!

Also when you’re up to it: get a couple of weights at home and do some gentle weight training too, squats, lunges, arm curls etc. it all helps with the running power!

Thank you I will give it a go i have weights so I can do that. I will look at trainers to. I'm late 40s so yes a few aches here and there.

Today's steps

Excellent steps, well done!

Look up Caroline’s Circuits on Instagram. Good place to get some simple weights moves.

I would seriously be careful of starting to do lots of running in your late 40s. Take it very slow. Strength training and Reformer Pilates might be better for you along with your walking. Both are all the rage and ‘small group personal training’ and reformer studios are popping up all over, you’ll likely have a few to choose from.
They’re specifically targeting mid-life women wanting to get fit/build muscle.

Today's steps 🚶‍♀️

Walking late 40s is fine. I won't break 😅 I wouldn't do pilates i am going to start lifting though

Today's steps completeled