Bridge to 10K

Awful run !

I graduated couch to 5k on Christmas Eve and then had a lazy couple of weeks. Since then I’ve been working my stamina up again and was happily running for 30 minutes at a slowish pace (11 minutes 20 sec miles) I am planning to get to 5k 3 times a week by the end of February. However, this morning was a nightmare! For the first time ever, I had to stop and walk after 15 minutes. I feel so disappointed and frustrated. I think perhaps, I went out a bit quicker than I should. Runkeeper said 10 minutes 40 secs for the first 5 minutes perhaps that was a bit too fast. Also I started dieting this week do wonder if nutrition is playing a part. This setback has knocked my confidence for six. Shall I go back to shorter runs or slower or both? Anyone experienced anything similar? Sorry for the essay!

18 Replies
oldestnewest

How can you do 10 minutes for the first 5 minutes?

Try going slower, eating better and just park the bad run...

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Sorry I meant running at a pace of 10 minute miles- that’s what Mrs runkeeper said.

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Oh I get it now!!!

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If you are building your distance up then stop worrying about the speed. That will come naturally when you are comfortably running x3 per week

You need to either work on your speed or your distance - never both.

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It is horrible when a run is hard 😕 As ju-ju says take it slowly and try to forget the bad run. It us still early days if you only graduated at Christmas. Best of luck with your next run.

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Thank you, I’m gonna stop beating myself up about it.

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Meh. We all have “bad” runs. Brush it off. At least you had a run. Pacing is key - make sure you start out super slow., and keep it slow. If your aim is to run for longer, then you have to keep it slow.

Also, sometimes we do have less satisfying runs due to all kinds of things - not fuelled up enough, not drank enough water, tired...

Don’t despair or dwell on it. Each new run is a new run...

Sadie-runs x

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Thank you so much- feeling more positive today!

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Lady Lordi and I started a 5:2 post Xmas diet recently to shed the pigs in blankets effect and I too have felt quite weak running the day after each of the 2 fasting days. I might start running actually on the fasting day instead so I have energy from previous day's nosh. Severe dieting must mean we are a bit low on instant energy.

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Yes that makes perfect sense- keep at it- pigs in blankets effect- love it! Mine’s the prosecco effect!

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Exercise fatigue is most commonly down to inadequate nutrition or sleep so yes I would look at your diet. Have you accurately calculated your TDEE and what do your macros look like? Another thing to consider is hydration levels. Almost all fad diets (don't get me started on 5:2) rely on causing significant water loss in the first weeks to make it appear as if they are actually causing effective weight loss. The net result of this will be dehydration which will affect your performance very adversely

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Sorry to be ignorant but what is TDEE and macros? I’m not sleeping well either (poorly dog needing watching for a few nights!) I’m never sure about when to eat and run. I try to leave an hour after eating but I’m eating less anyway at the moment. I’m not actually overweight just feeling a bit bloated after Christmas over indulgence! Any advice happily accepted. Thank you.

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Can't speak for TDEE, but macros are things protein, carbs, fat, but I would monitor your magnesium and iron levels too, as these can play a big factor in fatigue

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TDEE = Total Daily Energy Expenditure

Macros = Macronutrients = proteins, carbohydrates, and fats

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Ahh thank you 😊

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The previous replies about dieing and running make plenty of sense. But even if I'm eating, drinking and sleeping right, I can still have a bad run. But every time the next one has been better having taken the above advice (slow down, fuel, hydrate and sleep well etc). Keep at it...and don't be so hard on yourself. ☺️

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Had a lovely slow and steady run yesterday, feeling positive again!

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Funny how it works out isn't it? Glad you had a good run. 👍 ☺️

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