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C25K encouragement continued continued

999 replies

redcandlelight · 12/03/2021 08:45

all welcome

total beginners
re-starters
recent graduates
fell runners

lets keep running

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fellrunner85 · 24/03/2021 19:45

Increasing your foot turnover (cadence) and adding in intervals to your training sessions is the best way to increase speed.

Trying to consciously increase your stride length in isolation doesn't generally work; and can in fact lead to overstriding, poor form, and hip or knee problems.

The way to run faster, though, is to run faster (obvious as it sounds!) - and let it come naturally. While you're out on a steady run, add in some intervals, even if it's just sprinting to the next lamppost or bench. When your body learns how to run quicker, you can then more naturally speed up in "normal" running, outside of intervals - and with that will come a longer stride length and a faster turnover.

What I would also say is that stride length doesn't vary hugely until you get really quite fast, and are properly sprinting.
My half marathon pace (7min 30 miles) and my full marathon pace (8:15 miles) both look much the same in terms of foot turnover and stride length. It's only in speed sessions of v short intervals that my form looks "right" and I get the longer strides, the triple extension, and my heel kicking back towards my bum that you see in proper runners.

randomsabreuse · 24/03/2021 19:55

@fellrunner85

So it is basically the "power" of each stride that varies rather than the "look"?

I definitely don't feel like I'm doing much different other how long the suspension phase of the stride is. My cadence is more or less consistent whatever pace I'm trying for. Going properly slowly (keeping below threshold pace, zone 2 is an impossible dream) I consciously have to think steady as it's very easy to let my pace creep up.

@redcandlelight my "bad patch" is usually around 2-2.5km in. Not found an answer as yet other than ignore and keep going!

FlaviaAlbiaWantsLangClegBack · 24/03/2021 20:47

My calf was better yesterday and today so I thought I'd try the first 5 min run of the Garmin plan which may have been a bit stupid because my calf went after 2 mins. I think I'll drop out for a decent rest then I'll try again so best of luck everyone and congratulations Wine

Shorthairlady · 24/03/2021 20:57

@wlv12 I started w3 and it was over before I knew it and I was scared to progress as well. Did day 2 today and kept on running after the last run. Am so pleased. As Michael Jordan says "you can do it!"

redcandlelight · 24/03/2021 21:38

well done short

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longlivetheking · 25/03/2021 07:22

W6R1 done - I really struggled. Didn’t help I went ‘off road’ I don’t think. Never mind. Next one better hopefully Sad

redcandlelight · 25/03/2021 07:37

running on variable surfaces is definitely harder than just on tarmac.

tough runs happen. thumps up to you for running anyway and completing the run!

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longlivetheking · 25/03/2021 08:11

Thank you @redcandlelight ! I think this is the first run I didn’t feel pleased with afterwards - there have been many as tough but I’ve always felt a sense of achievement. Maybe because it’s the first one after the w5r3 beast that doesn’t help?
Anyway. Onwards!

fellrunner85 · 25/03/2021 08:54

So it is basically the "power" of each stride that varies rather than the "look"?

Sort of, @randomsabreuse , but it's your cadence that should mainly speed up when you get faster, rather than your stride changing. You need to get used to a faster foot turnover.

Do you have Strava? That will estimate your cadence and should help.

As a guide, in my last long slow run (16 miles at 9min miles) my average cadence was 184 steps per minute.
Compare that to my last race effort (10k at sub 7 min miles) and my average cadence was 195spm - so 10 steps per minute more.

FAQs · 25/03/2021 09:14

@Shorthairlady I’m only in week two, got my last wk2 run Friday so good to hear a positive for week3!

My right calf really hurts so I’ve been doing a few calf rises every hour or so which seems to be helping.

randomsabreuse · 25/03/2021 09:44

@fellrunner85 thanks!

My last "race" effort 5k in 9.07/mile was at a cadence of 181. The "run" segment of my last easy run (around 11/mile) had an cadence of 174 - ignoring the warm up and cool down where I mix running, walking and some dynamic stretches.

My limit on the 5k was cardio. I have done 20s strides intervals at around 8 minute mile pace and could probably sprint faster than that for 10s.

I'm currently aiming for a sub 2.20 solo Half at some point in June and have entered an actual half in ?September?. I suspect my 5k and 10k times will improve as a result of better endurance, especially if I can lose some weight as well!

BobVance · 25/03/2021 10:57

Sorry your W6R1 didn’t go so well @longlivetheking - I’m also finding W6 really tough. Did W6R2 this morning and felt like I was plodding along with no rhythm, couldn’t really find my stride and my lungs still have a lot of work to do to get used to running.

I’m sure we aren’t the only ones who have struggled with this week - onwards and upwards though.

WhereAreWeNow · 25/03/2021 10:58

I really struggle to increase my cadence. My pace has been improving. I just did a 5k run in 31 mins this morning and really enjoyed it and didn't feel out of puff. So I know I'm getting quicker. I've gone from about 6.40mins per km to 6.10mins per km. But my cadence is stuck around 165 steps per minute. I have no idea how to speed it up!

longlivetheking · 25/03/2021 11:02

Sorry you’re finding it tough to @BobVance!
I wonder if it’s because you finish w5 on a high and then it’s a bump back down to earth?!
Have been for a long walk with a friend and now few like a nap Grin
Hopefully w7 will be our week!

hattymattie · 25/03/2021 11:26

Hello - can I join - I started C25K last March, having never ever run. I'm 57 so quite an achievement. I now run twice a week. Took me ages to get from 5 to 6 k but have just reached 7 quite quickly. Will consolidate 7 for a bit before (if ever) moving on. If I get to 10 it would be amazing.

redcandlelight · 25/03/2021 11:30

welcome hatty

similar to me then. I started april last year and kept it up so far.

I have 2 main goals: run 5k in under 30 min. and run 10k with a stretch on the beach.

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randomsabreuse · 25/03/2021 11:50

@WhereAreWeNow

I think the answer is fast foot drills. So do lots of tiny steps barely going anywhere. Things where you step into and out of a ladder. High knees/bum kicks.

I seem to remember one where you do fast tiny steps then sprint for 10 metres (although that might have been what was left of the indoor sports hall).

Another trick once you can do it is to have music with a strong beat at the right tempo.

teaandbiscuitsforme · 25/03/2021 12:46

@BobVance

Sorry your W6R1 didn’t go so well *@longlivetheking* - I’m also finding W6 really tough. Did W6R2 this morning and felt like I was plodding along with no rhythm, couldn’t really find my stride and my lungs still have a lot of work to do to get used to running.

I’m sure we aren’t the only ones who have struggled with this week - onwards and upwards though.

Oh this doesn't sound good! I'm doing w6r1 this afternoon! 🙈
longlivetheking · 25/03/2021 12:58

Oh good luck @teaandbiscuitsforme - hopefully you won’t find it to be hard.
I think for me a lot was to do with changing my route, and I think I probably expected it to be easier than w5r3, it wasn’t Grin.

randomsabreuse · 25/03/2021 13:02

I think "bad" runs are quite common and nothing to worry about if they're a one off. If they're all bad then start looking at rest and nutrition issues

mama4321 · 25/03/2021 13:55

If you read C25k threads either on here or other sites you will find that it is really really common for people to find week 6 difficult, so don't worry, though it does feel a bit dis-heartenening after the triumph of W5R3! it will get better. Happy running Smile

BIWI · 25/03/2021 14:00

I abandoned my run today Sad

I chose absolutely the wrong time to go out, as it turns out - when I got to where I wanted to start my run, the heavens opened and it poured down. I sat in the car for a while and waited, and then when it seemed to have slackened off a bit, I set off for my 5 minute warm-up walk. Then it started raining more, and I was cold and my knee was hurting ...

So I turned round and came home, much to DH's disgust! (He's a seasoned runner and will go out in anything).

And naturally, not 5 minutes later, the rain stopped and now it's bright and sunny.

Will definitely have to find a weather window to go tomorrow otherwise I'll never get week 5 started!

redcandlelight · 25/03/2021 14:03

rain is great!
less chance of swalliwing a fly Grin

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randomsabreuse · 25/03/2021 14:19

I quite like rain for running but on 3 conditions.

1 definitely no strong headwind!

  1. Not for interval runs, the walk intervals are too cold!
  1. Rain needs not to be heavy enough to feel like hail, we had a shower yesterday that was borderline hail, bloody freezing and bouncing as I unloaded the shopping from the car. Had one last year that was worse but not as cold, it was like buckets of water coming down! I'd not choose to run in that, but I really like summer showers when it's hot!

Also damps down the pollen, dust and flies so less risk of scaring those around me with a coughing fit!

BIWI · 25/03/2021 14:51

I don't mind running in the rain when I'm warmed up! But it was too cold (although also definitely agree about the lack of flies Grin)

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