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!

WellJuhnelle same here! except for during the first lockdown last year when I cycled after work 3 days a week. But during winter I hate going out into the cold and dark again after I've come in from work! Yesterday was a blip and I will hopefully be back to 5am running very soon - in the evenings Im just far too visible lumbering along

I did w7r1 yesterday afternoon, a little icy in places but just took it slow and steady. Felt pretty pleased with myself after 😊
Planning to finish this week and then I'm going to use the garmin coach plan which someone mentioned on here to get myself back up to 10k. Hoping I can find a 10k race (virtual if nothing else) for May time so I have something to aim for.
@schoolcook I used to have the basic fitbit which I used for step counting and a very old garmin watch which I used for running cos of the GPS. I got a Garmin vivoactive 4s for my birthday this year, I like it cos it has GPS and its pretty much like a smart watch, can get messages and calls thru it (which is very handy while horse riding) and can set up the screen to show whatever info you like whilst running. I love it!

I really want to run today but it’s still blizzard oh out there

no run for me this week, the roads and parks are way to slippery.
will go on the stationary bike instead and do some glutes strengthening exercises.

oh and we had an epic spontaneous snowball fight in our street last night.
all the adults and children.
and later many brought out flasks of gluhwein and hot chocolate.

it was so much fun and definitely great exercise.

@redcandlelight - the snowball fight and gluhwein sounds amazing. I’m very jealous as we’ve only had the odd flake here 🙁

I’m just popping in to say sadly that I’m bowing out of C25k before I barely got off the blocks. According to the chiropractor I’ve damaged my sacroiliac joint and he has strongly advised me not to continue running. He is going to devise a more appropriate exercise plan for me probably involving interval walking. He said, in the gentlest way possible, that some people are just not suited to running. I knew that deep down but thought I’d give it another try however, having been in quite a lot of pain for the last week or so, I don’t want to push it any more so I guess it’s back to yoga/Pilates/walking for me.

Good luck @WellJuhnelle and everyone else.

Thanks @Therearenomore & @emilyjeff think I will hang in there til the Fitbit dies

@Inastatus sorry to hear you are injured. I had Sacroiliac problems sometime ago and it was the most painful thing I have ever experienced. Hope you are on the mend soon

Just back from a 30 minute snow run. Trail shoes, on a flat path I know well was fine as we had about 6 inches today and it's not melted yet, so is pretty grippy. I've given up on my "goal pace" speed improvement session tomorrow, that will not be possible - might try and do some hill reps up the old spoil heap instead, or just go out for a little hill walk instead.

Doubt any tarmac paths will be runnable from now on, forecast down to -5 or worse and lots of trampling and gritting (plus more snow) will turn everything into a skating rink!

I just got back too. Slowest pace yet. Not too sure if it was the temperature or the state of the pavements

How much do people stretch before they run?
I felt stiff today despite having yesterday as rest day

how annoying ina I hope you are free of pain soon!

Oh bugger @Inastatus that's such a shame sorry. Hope you feel better soon.
@Onedropbeat I have to stretch a lot as I discovered on my first few weeks with help from some of the wise ones here who correctly rediagnosed what I thought were shin splints as actually really tight calves!
You're "supposed" to do dynamic stretches only on cold muscles but I find a gentle static stretch is the best for me.
If you're tight maybe first try stretching on your day off and doing some foam rolling. I always notice the difference when I've had a foam roll sesh in between.
Well done everyone who made it out today!!! 🥶

How much do people stretch before they run? I felt stiff today despite having yesterday as rest day

I don't stretch before a run, ever. And I get fewer injuries now than I used to when I did stretch. If I'm at a race, I make sure I'm properly warmed up with dynamic stretches, a jog and a few strides, but for ordinary training I just tend to ease in gently for the first mile.

Most of the research says that stretching before a run can actually do more harm than good - and that's certainly my experience too:
www.runnersworld.com/uk/health/a760484/the-rw-complete-guide-to-stretching-for-runners/

Sorry to hear that @Inastatus but I’m glad you are getting good advice and a plan to help you carry on exercising in some capacity at least. I hope the pain improves soon

Thank you @fellrunner85

I don't strech before either. always at the end.
dh took part in a study as a student were they were looking at hobby runners between 5-10k. stretching before/after/during/not at all and the group who didn't stretch at all was the group with the least injuries.

Thanks everyone 😊

I don't stretch at all. I just do the warm up walk.
I didn't go running yesterday or today because of snow but it looks like it's melted away so I'll go tomorrow morning. Wk6 R2.
A few people have mentioned Fitbits. Are they any good? Does it tell you your pace/steps per minute? Or does it just tell you how far you've run?

@WhereAreWeNow my Fitbit tells me steps , distance , time etc I will try to attach some photos to show you an example. It's not the most accurate at distance so if I'm doing a virtual race I'll use map my run as well but as a general idea of how I'm doing it's fine.

I'd just really like a garmin but can't justify the cost when the Fitbit is quite new

Thanks @schoolcook. Do you find it encourages you to exercise?

@WhereAreWeNow I love to exercise anyway but if I think I'm not going to make my 5 of 7 days I will push myself to do something I probably wouldn't otherwise.

So yes in a way !

I like to run before work - nothing like your Fitbit buzzing by 11:00 to say you've already done the 10,000 steps

I'd love to have your enthusiasm @schoolcook! It's a real struggle dragging myself out of the house for a run!

@WhereAreWeNow trust me I was exactly the same when I started this at the end of last August !!
In fact I don't think I got the bug for it until about week 8 !
It hit me sideways and now I'm totally addicted
I have to zip my mouth shut around other people so I don't become a tuning bore

schoolcook same here! I love exercising early in the day - today I was out running at 5.15, well, I say 'running' when actually I was slower than a herd of tortoises but moving faster than my fastest walk! Wk 5 run 2 now under my belt and it didn't feel as bad as I thought it would. Ready for the challenge of wk 5 r3 on Friday now. But can't wait until the gyms are allowed to re-open as I much prefer weights to running

[quote fellrunner85]How much do people stretch before they run? I felt stiff today despite having yesterday as rest day

I don't stretch before a run, ever. And I get fewer injuries now than I used to when I did stretch. If I'm at a race, I make sure I'm properly warmed up with dynamic stretches, a jog and a few strides, but for ordinary training I just tend to ease in gently for the first mile.

Most of the research says that stretching before a run can actually do more harm than good - and that's certainly my experience too:
www.runnersworld.com/uk/health/a760484/the-rw-complete-guide-to-stretching-for-runners/[/quote]
I second this.
You do warm up excercise before a run
and stretching is for afterwards.

I do a. YouTube 5 minute warm up for runners.