That was the first time I ran out of steam h... - Bridge to 10K

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That was the first time I ran out of steam half way through


I’ve been running 5k 3 times a week for about two months now, having completed C25K, and today was the first time I just couldn’t do it. My legs just felt too tired. I had t stop just past the half way mark and walk home. Wondered if anyone had anything similar happen?

There are a few possible reasons why: it’s pretty hot, I was ill last week (though I was fine over the weekend), I’ve started trying to do other things than 5k recently (I did a treadmill run on Monday and intervals one time last week), I did a different gym workout than usual yesterday which left me tired and, although I drank water before I left, I didn’t eat much.

So, writing all that out makes me feel pretty stupid. I guess it’s some combination of the above?

24 Replies

I ent out in 27 degrees of heat yesterday, well hydrated, to run a quick 5k. Couldn't do it, air like lead, lungs labouring, slow as a snail, ended up doing 2k only. This weather is not conducive to running.

jimmersGraduate10 in reply to FlickM3

It’s really hot!


It probably is a combination as you say but I am sure the heat plays a really big part. Last week I ran my first 10k, yesterday morning I really struggled with just 5k.

jimmersGraduate10 in reply to orangeguy

I’ve not even made it to 10k yet!


Wondered if anyone had anything similar happen? ……. Yes :-(

I guess it’s some combination of the above? ……. Probably, but you knew that already :-) But there are also days when it's just not meant to be, even if you're Mo or Paula!

jimmersGraduate10 in reply to UpTheStanley

Good to know!


Yes, it happens, a good rest maybe in order and to avoid running in the heat, I'd say rest until the weekend keeping well hydrated and hopefully the temperature will have dipped a tad by then and go again..

jimmersGraduate10 in reply to davelinks

I’m gonna see how I feel in a couple of days...


Yes, I'd say combination of all of those. The good news is you've identified the problems, nothing for you to feel bad about, just circumstances, and chances are next time you have a crack at it you'll be fine. Running in the heat is not easy either, so hats off to you for even attempting it!!

jimmersGraduate10 in reply to Hidden



Perhaps people are attempting to run at their "normal" pace ??? in these hot conditions. Take a walk, speed the walk up to the point where you can no longer walk any faster - then start to jog just a little bit faster ( no more!!) Ya gotta slow down in hot weather!!

jimmersGraduate10 in reply to Bazza1234

I did go at a fast pace. Should probably try different levels. I am just getting my head around recovery pace, 5k pace, 10k pace etc

Bazza1234Graduate10 in reply to jimmers

Have a look at this respected calculator ( by the trainer Jack Daniels -- (Google him) ) for various training paces for different types of training runs and also for equivalent race paces over different distances. To be usefull, you need to have a time result for a really HARD mile or 5K timed run ( preferably a "race" or something that you tried your absolute hardest) . As for the weather, Jeff Galloway recommends "When the temperature rises above 60° F: runners should slow down by 30 seconds a mile for every 5 degrees above 60° F. ) This is a bit useless for me because where I live it is never 60degrees F except in the middle of night in winter!! :)

jimmersGraduate10 in reply to Bazza1234

Cool. Thanks! Apparently my 10k pace equivalent is 12.02. So I guess I’ll aim for that when I start building up to 10k.

Bazza1234Graduate10 in reply to jimmers

Just remember that the equivalent pace you are talking about (I think) is your POTENTIAL 10K race pace ( after completing a suitable 10K training programme) . It is NOT your "training " pace :)


Its too HOT

I'm taking a week off. A holiday can do your running no end of good.

I'ts due to thunder and rain Friday and I will be out Saturday morning :)

Maybe give yourself a (short) break :)

jimmersGraduate10 in reply to helenwheels

Sounds sensible!


You're probably right, you'll know yourself best.

But it happens to the best of us, so I'm pleased you shared so anyone also suffering in this heat will not feel alone.

Also, I might remind you of how many miles you've put on to get here, it's gotta have some impact eventually. Well Done on that note!!!! 😁

jimmersGraduate10 in reply to Sutsha

Thanks! ;)


When your legs give up it’s lack of fuel usually. 🏃‍♀️So Eat! 🤷‍♀️ 😃

jimmersGraduate10 in reply to misswobble

I think that might have had a lot to do with it.

I blame the heat. I ran 12km the other week. On Saturday couldn't even do 2 without walking. Managed walk/ run 10km but didn't enjoy it. One of those runs I couldn't get into a rhythm, breathing didn't really work and then the pain down my legs for some reason. Am waiting for my camel pack type thing as in this weather 500ml isn't lasting on runs and hoping it will cool just a Smidge this weekend to try and do a long run. I think the heat (mid 20s by 9am), not sleeping due to the heat and struggling to keep hydrated all ganged up on me last weekend.

jimmersGraduate10 in reply to LittleNell83

It’s difficult isn’t it? Is camel pack for water? I tend to only drink before and after as I tried drinking out of my water bottle mod run once, swallowed air with it and gave myself indigestion! Might need something similar.


Thanks for all the feedback! Glad to know it’s not just me. And have lots of ideas as to how to handle it. I’m hoping to start bridge to 10k in a few weeks so will try some different shorter and slower runs in the meantime I think - really just to learn more!

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