Running help please

[Trixibell1234]

I’ve entered a 10k in September. I’ve done Couch to 5k before. I entered in May as people I know who run said I’d be fine, it was enough time to go from novice to completing it.

I’m worried because it’s 6 weeks away and I can’t run for 20 or 25 minutes without stopping yet. I have been going out at least 2 times a week following couch to 5k since early May (mostly 3 times a week). Everything just feels like lead, I keep getting stitches and massively out of breath. My body doesn’t feel any different weight or strength wise. There is a max time for the 10k and I’m worried I just won’t even finish in time.

Please - any hints or tips, or positive thoughts or reality checks welcome.

I’m so anxious, I would honestly drop out but am doing it with friends and don’t really want to drop out. I think I’m now in a negative mindset of feeling I’ve bitten off more than I can chew as well which I’m sure isn’t helping.

You need to go out 3 x a week for at least 30 mins, if you are slow then longer By all means add in some walks if you need them...maybe go back to week 7 or 8 of couch to 5 k. Once you can do 3 x 30 mins runs start adding 1mile a week to one of the runs. Don't include the warm up walks in your 30 mins.

So for example:
Wk1: 5 min warm up walk 13 min run 4 min walk 13 min run 5 min warm down walk. Do this 3 x

Wk2: warm up. Run 30 mins warm down. Repeat 3 x

Wk3: Run 3 miles x 3

Wk4: Run 3 miles x 2. Run 4 miles x 1 ( have a half way walk) if needed).

Week 5: Run 3 miles x 2. Run 5 miles (have a half way walk if needed)

Ween 6: Run 3 miles x 2. Run 6 miles.

The trick is not to run too fast, so probably a jog. As you keep adding distance / time your fitness will improve.

My guess would be you are trying to go too fast. Most of your running should be done at an easy pace, the sort of pace you could happily chat to someone.

So I would suggest experimenting with going really, really slowly- and doing run / walk if that works better for you. Plenty of people run / walk marathons, never mind 10ks, and find it works better for them.

And you’re doing brilliantly by persevering and getting those trainers on. This isn’t something that should be making you miserable and anxious, and you would not be letting anyone down if you decide not to do it. But I would suggest doing some really easy runs (being kind to yourself mentally as well as physically) and then deciding what you want to do.

Good luck!

I think you’re doing great

previous poster is right - try and run slower but for a bit longer and three times a week is ideal

on the day if you end up run-/walking that is absolutely fine. You won’t be the only one. What’s the time limit? I bet it’s generous

Or you could try jeffing-a technique where you run and walk in a regular rhythm. I run for four minutes and walk for one. And repeat for ten km!

Try the Nike Run Club super easy 25 min guided run. It’s free and has got me over a blip when I couldn’t push on. The coach checks in often to remind you to go slow and give encouragement. Bet you easily do 25 mins. Then build from that.

Echo other posters - I think you’re running to fast.

I’m a long distance runner/triathlete - Jeffing is the way forward!

If you’re getting really out of breath you are going too fast, it’s that simple. If you can’t run slowly enough that you are not getting winded then you need to alternate running and walking.

Are you monitoring your pace at all? What is the cut off for the 10k?

I’m like you OP, I know I ought to slow down so I don’t get out of puff, but I can’t seem to make myself run slow enough to manage a long run.

Think jeffing could be the answer for me - I only need a minute of walking but I do need that! Can anyone point to a different app (not c25k) which does guided jeffing runs/ runs with regular short walks built in?

Check out the Jeff Galloway run-walk method.
My friend and I have run numerous 5k, 10k and half marathons and in the early days we’d run all through but these days we run-walk and get better chip times.

Our interval is 30s run / 30s walk these days but we were fastest at 3 min / 1min

Thanks, am working today but will digest all this later.

@OpalFruitsAreBetter the cut off is 1hr 45 mins.

I downloaded a free intervals app and you c a set your own number of rounds and times for each lap.

Thanks for all the help. Am now on holiday with patchy signal x

I did bring my running gear to keep up.

I’d say slow down

I've just gone back to running after a break and am really struggling because of the humidity and because my body just keeps running faster than I am fit enough to do. Agree with the above: you are doing really well, and keep going. AND if you need to walk, then do a bit of walking. I'm doing run for 5, walk for 1, run for 5 etc and it's working really well for me. Good luck. x

Agree, slow down. And you can walk 10k in 1 hour 45 so have no worries that you won't meet the cut off.

Walk 2 minutes (at a decent pace, don't stroll) and run for 5 and keep going until you get to 10k. Practice it over 5k first so do the combo five or six times and see how far you've gone.

I also agree that the humidity is making everything much harder than it should be currently.

Thanks.

My rate is about 8.3 / km. I’m just worried about the race as there is a strict cut off point which is 90 mins (not 1hr 45) because of road closures.

I’m just going to keep plugging on but I am still worried about the 10k itself.

Thanks everyone for your help. I used the Nike running app today, I enjoyed the chatty aspect.

I did a practice 10k in 1hr 20 so I’m feeling a lot better about it. All I want is to finish before the cut off time.

If you're doing 1:20 in training, on race day with being fresh from the taper and the support of other runners on the course and spectators, you'll probably go faster on race day too.

I he 20 is good going, well done! With a few more weeks trading under your belt and fresh legs on race day you will be grand!

I would try running 3 times a week. 1 long steady run, 1 intervals or hill work and one slightly faster but shorter run. Try doing some weights 2 times a week to prevent injury.
I would also get a great playlist, psychologically this is great to get you through the tough patches.

Thanks everyone x

I only get a stitch if I eat too much/too soon before running. What time of day do you usually run? What are you eating in the 3-4 hours before a run? If you've finished C25K, I'm sure you've got this! Maybe a little maranoia/nerves?

A tip for the race - don’t get carried away at the start and run too fast as it will catch up with you later on.

Well done for persevering!!

Please do not chat when running. A lot of people do it but it’s just silly. The truth is, if you take running seriously you won’t be chatting because it can mess with your breathing, even if you just jog at a leasurely pace. The rhythm and depth of your breathing is crucial, as it can also determine how long/fast you can run. Correct breathing depth and rhythm is connected to all aspects of sports and life.
Even yoga and meditation is breath work based.
Some people never give it a second thought because breathing is automatic but it controls so many things.