C25k get your encouragement here.

[StripyHorse]

As the last thread has been going so well, with graduates aplenty, here's a new thread for encouragement. Everyone is welcome!

I think it's probably easy to overthink these things. I'm guilty of all of them but now have got into the "sod it I'm moving and that's good enough" mentality

Sage advice schoolcook!

It's the best I've got

I wouldn't worry about stride length at this point. It's about getting the stamina to run. If I'm running up a hill for the sake of running it I am definitely slower than walking, just taking tiny steps with that moment of suspension...

Cadence (step frequency) is the big one according to all the coaching I've had. About 180 steps/ minute +/- 10 or so is supposedly optimal.

I've been doing a mobility workout recommended through my other sport. It's a combination of flexibility and strength training and has made a big difference to my ease and length of stride generally. Yoga also helped.

The main difference I've found from when I started running to when I was at my fittest before DC2 and to a lesser extent now is I have a lot more ability to vary my pace when I'm fit. To start with I had "sprint" (for me, so 30 metres or so flat out then stop and pant), "plod" and "walk". Then "plod" upgraded to "run" but I couldn't go any slower without it feeling wrong and heavy - I had 1 comfortable speed for my legs which was too fast for my cardio system.

Now I have finally regained the ability to vary sustainable (ish) speeds between my target 5k pace (just under 6 mins/km) and a very steady pace that keeps my heart rate in "cardio" zone (more like 7.50/km on the flat) and feel comfortable with it for a long time. I also (miraculously) have sprint gears too - I can "run" 400m faster than my 5k pace and can actually "sprint" 100m faster than that. It took quite a lot of just running to develop comfortable variations though.

Well done everyone who ran today.

@schoolcook I'm impressed with your 8k! 5k seems undoable for me right now so 8 is just fantasy but maybe one day.
@minipie keep warm! I always get chilled around 30mins after my run - I sit under the blanket on the couch drinking warm water and that helps restore the warmth.

@Talksunderwater I wish I could join you but I think jan 1st is more realistic for me. I'm still not stretching enough and everything hurts the day after a run. Tonight I'm determined to do 30mins of stretching so see if it helps.

@DobbyTheHouseElk I too take little steps while running but walk quickly - though because of my back I know I use shortened strides. Runners I've spoken to support @schoolcook advise not to worry about stride length for now and work on stamina. I'm going to get to 5k 1st and then when I can do it comfortably I'll work on lengthening my stride. I know I can do it technically just don't have the stamina or strength for now.

Reading all these running posts makes me want to go for a run but it's too late. Might try a morning run tomorrow.

We're in tier 4 as of tomorrow so I've lost my swimming, at least that means I will have lots of opportunity to practise running!

Woooo W3R2 done. It's lovely and sunny out there!

Well done cavagirl how did it go?

Better than R1 thanks! I am quite enjoying the 90s sections because I know I can do them. The 3 mins not so much but getting there. It's entirely psychological!!!

I mutter to myself on the longer run sections. Telling myself not to stop and keep moving!

Well done @Cavagirl I think hands down w3 was my favourite. I really felt I'd made progress and it was the right combination of hard and rest. You're 100% right it's all mental - I realised that as long as I'm running my route I'm happy to keep going but put me on a new stretch and suddenly I'm all flustered and tired. Must try new routes though or else I'll only learn to run 1 loop!

Was going to miss tonight as everything was sore but I did a 20min stretch and went out and had my best run yet! 4.2km in just under 33min! So happy. Of course walking back my legs hardly worked and then had to do another 20min stretch afterwards just to be able to move but I'm so proud.

Loads of people have been telling me to stretch properly before my run but I never realised how much I have to stretch to really loosen up. Think I could and should do even 30mins stretching before each run.

Right rest time. Now where are those mince pies!

W3R3 done. I wasn't feeling it; I've been in a bit of a weird mood this weekend and any motivation to go for a run was severely lacking, but I did it. I went slower than run 1 and 2 according to strava, but I did it and I felt better for it. It's amazing how a 30 minute run can improve my mood.

@Jibberoo what sort of stretches do you do before you go running? I thought you should only stretch afterwards, when your muscles are 'warm'?

Well done AlrightTreacle (love your name)
I'm a pre run stretcher too. You're right, advice is to stretch warm muscles. Pre exercise apparently should be dynamic stretches (ie you move as you stretch I guess so you warm them up as you go).
I know my calves though and if I don't do static stretches before using them I pay for it! There's advice and then there's what you yourself know about your body....I've always had to stretch before any sport.

Well done @AlrightTreacle - getting out when motivation isn't there is so hard so extra biscuit points for doing it.

For stretching I do mainly floor based leg stretches and some basic yoga moves. If you consider people wake up and use yoga to stretch their body then there's no reason why you can't warm muscles up through stretching. Just go slow and gentle. My calves are usually worse after running but before I focus on hips, knees and anckles plus hamstrings.

It really works for me when I spend enough time doing it - usually I just want to get out the door before I loose motivation 😀

Well done everyone in awe of all your super runs. I love reading about them. I continue to work on progressing to W1. Went out in the dark and the rain this morning. Did approximately 30 seconds of each run apart from last one where I ran for a minute. I could have run for longer but I thought my lungs would burst. I’m asthmatic, I don’t know if that makes a difference but I am really struggling with the breathing. I am literally gasping for breath and take so long to recover.

Urgghh. Going for Week 6 Run 3 in a mo as it's drizzling rather than horizontal rain now. My running buddy is self isolating. She's a seasoned runner and has been a great help. It's just that this is the non stop 25 minute one! 😂 Spotify running music on to help me. See you on the other side!

I cheated this morning and did my 5K on my treadmill.
By goodness did I sweat
Give me fresh air any day I think I ended up wetter than if I'd gone out in the rain

Well done everyone.

@Namechange1245 you are doing well. Really slow jog and you will get there. You are out and running. First hurdle done! I found week one really hard.

NestofSwipers snap! I did w6r3 this morning, I was a bit of a sweaty gasping mess by the end but I bloody did it!!

Weirdly found it easier than the 2x10 min for w6r2, possibly as I hadn’t had a 3 day gap before, possibly as I wasn’t waiting for the break?!

Hi all. Great encouragement on this thread. Stuck on W2 for about 6 weeks. I can't always finish 4th run in one go, mostly I get over 1 minute in then just can't finish without stopping for a few seconds. Getting better though, able to do 3rd run now without stopping and recovery time in run 4 is shorter. I've just downloaded W3 and the idea of running for 3 mins straight is quite frankly scary. Do I just go for it or try to complete W3? Running does not come naturally to me.

The best tip I got as a beginner was to time your breath with your strides. I usually do in for 3, out for 3, (2 up hills, 4 if I'm trying to go really steady) and start breathing out as you land with a foot as the impact helps you start. The breathing out as you land thing was a revelation for me.

Helps to find a rhythm, and if I can't hold to 2 strides/in 2/out it's time to walk!

RomanMum I’m on w3. It’s ok. I did panic at 3 mins, but it’s mental. I am really slow at the end of the 3 mins, but it’s manageable. Good luck

Hello and welcome @RomanMum. Well done for sticking at it. The way I look at it, all progress is good progress. When I was doing the programme I just went for it even if I was terrified of a run (W5R3 springs to mind!) on the basis that if I couldn’t do it, at least I’d know that I tried and I’d know how far (or close) I got to achieving it. Sometimes I surprised myself. However, others on this thread prefer to repeat a week until they feel comfortable trying the next one. I think what’s best depends on you and your personality and neither is the “right” or “wrong” way. Whichever you choose, we’ll all be here cheering you on!

Yes! I flagged on that second 10 minute run on Saturday but today seemed better. It really is a case of mind over matter. I make sure I start running on the downhill sections in the village and somehow managed to finish on a downward slope too. I got quite a pace going! 😂 I'm in my 50s and this is my second c25k in 6 years. I certainly feel fitter than I did for my first one somehow - surprisingly! I do play a lot of tennis but that's short bursts of activity/sprinting. Running is a completely different ball game altogether! 😂

That was a reply to minipie btw. It seems a bit random otherwise!!