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Bridge to 10K
7,455 members โ€ข 8,992 posts

Hello Runners

Hi all,

Iโ€™m just saying hello... ๐Ÿ˜Š

Really looking forward to using this forum & sharing running advice & adventures! You are all amazing & very inspiring!

I completed c25k last year & have now worked up to 10k!

Iโ€™m definitely in the slow runners club, which Iโ€™m happy with, but... Iโ€™d like to see if I can improve my pace, any tips would be appreciated...

Thank you for all the motivation on this page!

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Hi! Youโ€™re ahead of me: do you have any tips for a slow, overweight plodder like me?! Welcome!

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Hi Molly, just keep going is my only advice... even when it gets tough, youโ€™ll get there & itโ€™ll feel amazing! Iโ€™m sure we could happily plod around together! #proudplodders ๐Ÿ˜Š

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Thank you! #proudplodders indeed!

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Welcome to the forum, it's a lovely friendly place.

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Thank you Chris, I enjoyed reading about your 10k yesterday! Huge well done, especially with the wind! ๐Ÿ…

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Hi, welcome! Well done on reaching 10k! I can't advise on pace at all, I am staying a plodder I think .... but there are plenty of runny people on here who can give you good advice ๐Ÿ˜Š

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Hi Flara, Thank you! It seems as tho Iโ€™m in good company here with team plodders!

The parkrun you did at the weekend looked like great fun! So cool to meet up with your friends from the forum๐Ÿ˜Š

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It was really cool! ๐Ÿค—

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Hi Star, and welcome! ๐Ÿ‘‹ ๐Ÿ‘‹

Youโ€™ll love this forum. Everyone is super friendly, really encouraging and we all love hearing about each otherโ€™s runs, whether fantastic or best forgotten!

Iโ€™m a confirmed ๐ŸŒ, getting ever so slightly quicker by degrees, but when allโ€™s said and done Iโ€™m happy with whatever pace my legs decide they fancy that day!

I do intervals once a week (I use the app JogRunSprint) which is fun. I find thatโ€™s helped me quite a bit. ๐Ÿ˜€๐Ÿƒโ€โ™€๏ธ๐Ÿ‘

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Hi Cheekychipmunks, Thank you for the warm welcome!

Great to hear you are happy running, I will check that app out, it sounds great!

Iโ€™m usually quite happy being a snail... but yesterday I managed to get 4mins off my 10k time, so Iโ€™m wondering if my snail shell deserves some โ€˜go fasterโ€™ stripes ๐Ÿ˜†

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Definitely! Maybe even Turbo Snail status? ๐ŸŒ๐ŸŒ๐ŸŒ๐ŸŒ๐ŸŒ

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Ooh JogRunSprint I'm on it Cheeky! ๐Ÿ‘Š

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Itโ€™s such fun Flara. You can programme in your intervals/sets and it tells you when to change pace. ๐Ÿ˜€๐Ÿƒโ€โ™€๏ธ๐Ÿ˜€๐Ÿƒโ€โ™€๏ธ๐Ÿ˜€

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Sounds like fun..I may try that on my run on Thursday!

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JogRunSprint is the best interval app Iโ€™ve found too cheeky (but no matter how I try, I really donโ€™t like interval training, even though I know itโ€™s doing me good!! ๐Ÿ˜ฉ)

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I agree TC. I say itโ€™s fun, but thatโ€™s afterwards. At the time itโ€™s not so enjoyable! ๐Ÿคฆโ€โ™€๏ธ But yes itโ€™s a great app and easy to set up. ๐Ÿ‘

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I played about with the app last night, looking forward to using it! Iโ€™m sure Iโ€™ll feel the same... โ€˜that was funโ€™ after itโ€™s done! ๐Ÿ˜„

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Welcome! Youโ€™re ahead of me too and it sounds like youโ€™re doing just fine! There are so many tips on this forum on all matters running related. I donโ€™t post often, but spend a lot of time reading about othersโ€™ achievements. Itโ€™s super friendly and very motivational. I really donโ€™t think Iโ€™d have got this far without it. ๐Ÿ˜

Good luck in trying to step up your pace!!

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Hi Cazza, Great run today! 7k is brilliant! Youโ€™ll be at 10k before you know it!

Iโ€™m enjoying reading about everyoneโ€™s achievements! Feeling really motivated already! ๐Ÿ˜„

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Hello Star, lovely to hear from you. Well done on keeping up with your running and getting to 10k now! ๐Ÿ˜Š

This forum is as friendly and supportive as the c25k one.

I'm a slow and steady runner, but recently found I was able to inject some speed (still not fast mind๐Ÿ˜†) by engaging my glutes when running. I do this by tightening up and squeezing my buttocks (like doing a pelvic tilt). and tying to maintain this position, this brings those larger muscles higher up the leg into play. It works for me!๐Ÿ˜Š

There is the monthly Quest to join if you want to, and we love reading run reports and chatting about our running.

Happy running ๐Ÿ˜Šx

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Hi Bluebirdrunner, Thank you for your welcome & advice!

I shall definitely try my best to give this a go! Iโ€™m not ever expecting to be super fast... but a little quicker would be nice ๐Ÿ˜Š

Iโ€™ll look out for the โ€˜Questโ€™ too! Thank you so much!

Happy running to you too!

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Oooo BBR, another helpful tip! Will give butt squeezes a go next time! ๐Ÿ‘๐Ÿƒโ€โ™€๏ธ

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Squeeze that butt...๐Ÿ˜‰ it does work doesn't it...I used the technique going up the hill yesterday!! Thanks to you..we're all getting speedier..๐Ÿ˜‰

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Oh my goodness I'm going to try that! Thanks BBR ๐Ÿ˜Š

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I have news... Iโ€™ve just been for a 5k, took the first two miles nice & easy as I ran yesterday, but the last mile... I had to try out BBRโ€™s tip... squeeze that butt my friends, I just ran my fastest mile ever ๐Ÿ˜† Thank you!!!๐ŸŽ‰

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๐Ÿ˜ฒ๐Ÿ˜ฒ๐Ÿ˜ฒ Shut the front door!! Really??! I can't wait to try this!!๐Ÿค—

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Couldnโ€™t believe my eyes when I looked at my app... ๐Ÿ˜

Forgot to mention I almost passed out... but Iโ€™m not focusing on that part ๐Ÿ˜…

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๐Ÿ˜‚๐Ÿ˜‚ Note to self: remember to breathe ๐Ÿ˜ฒ

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Yessssssss! Must remember this ๐Ÿ˜‚

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Oooh Star, hope you are ok...that extra speed can leave you puffed! I found it becomes easier and more natural over time though.

Go you! ๐Ÿ’ฅ๐Ÿ˜Šxxx

Hope you had a nice stretch afterwards, including those glutes...

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Omg canโ€™t wait for my next run now! Intervals with butt squeezes. Watch me fly! ๐Ÿคฃ๐Ÿคฃ๐Ÿคฃ

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Thank you BBR, Iโ€™m hoping over time it will become easier! Youโ€™ve definitely given a few people a great idea here! ๐Ÿ™Œ Really enjoyed the stretching afterwards, it felt so good! ๐Ÿ’ฅ๐Ÿ˜

Cheeky, Iโ€™m sure youโ€™ll fly... I flew a whole 28seconds faster, not a lot, but Iโ€™m well happy!

Happy running ๐Ÿ˜Š

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Iโ€™m going to give it my best shot on Thursday. ๐Ÿ˜€ Iโ€™m a natural snail, so weโ€™ll see! ๐ŸŒ ๐Ÿƒโ€โ™€๏ธ

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Let that inner turbo snail out! ๐Ÿ˜† Enjoy it on Thursday! ๐Ÿ’ฅ๐ŸŒ

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Hi Star, welcome to the forum.

Pace is a very personal thing. I've been doing Pilates to strengthen my glutes not really sure it has any impact on my pace but well keep going. I've also started the Nike Running Club Half Marathon training, this has a combination of speed runs, tempo runs, recovery (gentle) runs and long runs. Not too far into the plan yet to see whether it will make any difference to my 5K or 10k time.

Happy running.

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Thank you O505k, Sounds like youโ€™re doing amazing with your plan! Iโ€™m sure it will definitely help to improve your pace!

Pilates is a great idea too, especially for core strength! I do need to introduce something like this... Iโ€™ll definitely look into it!

Happy running & stretching ๐Ÿ˜Š

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Hi star ๐Ÿ’ซ welcome to the forum.

Sounds like youโ€™re doing brilliantly with your running!

I too can recommend the Nike run club app. Iโ€™ve been using it for 6 weeks now and have seen improvements on my pace whilst also increasing distance.

Looks like youโ€™ve had some great tips on here already, especially BBRโ€™s tip... Iโ€™ll have to try that! ๐Ÿ‘

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Here is a bit about the science surrounding it...

healthunlocked.com/api/redi...

It was Pinkaardvark that first posted it I think...and jimmers.

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Oh fab... thank you BBR โšก๏ธ

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Hi Thundersloth, Thank you for your welcome & recommendation of the Nike app! I do use it occasionally for some of the guided runs... Iโ€™ll have to have a bit more of a play about with it!

Looks like youโ€™re doing amazing with your running! Good luck with your half marathon plan!

...& yes, you must try BBRโ€™s tip! It works! ๐Ÿ˜

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Well done on already doing 10k Iโ€™m still #proudlyplodding my way towards it! ๐Ÿ˜Š๐Ÿ˜Š

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Thank you Bridget! #proudlyplodding is brilliant! We get there in the end! Well done on your 8k ๐Ÿ˜Š

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Thank you ๐Ÿ˜Š

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Welcome to you star505! At 10k already not just a star then, but a super star! ๐ŸŒŸ Well done to you! Intervals from Cheeky and Thundersloth, engaging glutes from BBR, you'll soon be super charged. Remember to keep 80% of your running at easy pace with the aim of preventing injury. Happy running to you! ๐Ÿƒโ€โ™€๏ธ๐Ÿ˜Š

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Hi Over61, Thank you so much, thatโ€™s very kind!

Iโ€™m gonna take all the advice from everyone here & enjoy using it!

Thank you for the tip of keeping the easy pace going... Iโ€™ve got to admit, easy pace is definitely my favourite pace ๐Ÿ˜Š

Happy running to you too!

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Hi

Welcome to the forum

Excellent on doing 10k already ๐Ÿ‘๐Ÿ˜€๐Ÿƒ๐Ÿ‘Œ.

Keep us posted..... We love reading what every is up to.

Happy running ๐Ÿƒ๐Ÿƒ

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Hi Deals, Thank you!

Iโ€™ll definitely keep you updated! Just had a peek on your page, great news from your physio, hope the gentle running is going well! ๐Ÿ˜Š

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Thanks...

Well it was good news...... But it's still painful... Buy sure I'll get there.

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Ah Deals, Take it real steady & easy๐Ÿ’›

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Hiya star505! Congrats on your 10k! Iโ€™ve just read your message about squeezing your glutes, so looks like you and BBR have found the magic ingredient ๐Ÿ˜‚๐Ÿ˜‚ Iโ€™m going to try that tomorrow ๐Ÿ˜‚๐Ÿ˜‚. Youโ€™re doing a grand job of inspiring people already ๐Ÿ’ช๐Ÿ’ช๐Ÿ‘๐Ÿ‘

Btw, your star picture - youโ€™re not a David Bowie fan are you?

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Hi TailChaser, thank you so much! Let me know how you go after tomorrowโ€™s run! I hope the magic ingredient works for you too! ๐Ÿ˜† It kept making me smile to myself... must keep squeezing ๐Ÿ˜‚

Ah yes, you would be right... I borrowed the Black Star from DBโœจ

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Oh I love Mr DB, but Black Star is sooo sad.

Will do! It could be interesting tomorrow as Iโ€™m running with the kittens ๐Ÿ˜

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Yes... Incredibly sad!

Iโ€™ve just had a look on your profile, the kittens are lovely ๐Ÿ˜ป๐Ÿ˜ป Have loads of fun! ๐Ÿ˜„

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Will do โญ๏ธ, thank you ๐Ÿค—

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I gave it a quick go star505. It was very odd! It felt like I was being shoved forward ๐Ÿค” I couldnโ€™t push it as I was with the kittens but Iโ€™ll definitely have another go at Parkrun on Saturday ๐Ÿ‘

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Thanks for the update TailChaser! I agree it is an odd feeling & will take some getting used to! I will be interested to try it on fresh legs & see what happens... Roll on Saturday for your parkrun! ๐Ÿ˜„

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Hi Star. You're doing brilliantly, well done on achieving 10k! I don't post really but I love reading all the tips and achievements, everyone is so friendly and encouraging. I'm training for 10k , it's going well and now you've inspired me to have a go at the butt squeeze! ๐Ÿ˜

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Hi Cloudbuster, thank you! I agree, Iโ€™m enjoying reading everyoneโ€™s posts! Good luck with your 10k training, glad to hear itโ€™s going well! Great youโ€™re going for the butt squeeze too ๐Ÿ˜†

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Hello and welcome . Glad you have joined us at last.

You will see from the Stafford park posts I am a devoted member of team snail and will never achieve speed. Just glad I can trot out a few times a week. The advice and support on here is just amazing

I hope you enjoy being a part of this group.

I look forward to reading your future posts.

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Hi Runningroni, The pics & posts from Stafford Park are fantastic! Amazing you all got to meet up & run together!

Team snail is so friendly, thank you so much for being so welcoming ๐Ÿ˜Š

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Hi star, you're already way ahead of me, so I'll not be offering any advice (but I will be squeezing like crazy on my next run!) Whenever I try to get past 5k I get attacked by dogs and rocking chairs (well, the dog was a foot high and tried to lick me to death after it tripped me up, and the rocking chair just sort of lay in wait) but the upshot is, I'm still consolidating ๐Ÿ˜

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Hi grumpyoldgirl, Iโ€™ve just had a peek at your page... looks like you are doing amazingly well! Keep going, get squeezing & watch out for the dogs!

Happy running & consolidating ๐Ÿ˜Š

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Aww, thank you star! I had a little run this morning as it happens, and muscles were definitely squeezed๐Ÿ˜

Also, any fan of Bowie, and all that ๐Ÿค—

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Ah,Brilliant! Well Done, so good you got out there this morning!

Love this... ๐ŸŽถ๐Ÿค—

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I'm fond of an emoji, me! ๐Ÿ˜Š

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Welcome. Here's some not particularly useful information healthunlocked.com/couchto5...

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๐Ÿงฆ๐Ÿ˜‚

Seaspaniel, I love this!

Just for the record... my socks are often on the wrong feet ๐Ÿ˜

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Welcome star! How on earth have you managed to get to 10k without all the supportive (and occasionally funny and/or rude) comments from all the wonderful people on here? I couldnโ€™t have done it without them! No suggestions other than what has already been said. Iโ€™ve used some of the runs on Nike Run Club (the fartleks nearly killed me!) Must try BBRโ€™s squeezing next time Iโ€™m out ๐Ÿ˜ƒ

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Sandie,I tried them this morning and can report that they definitely do something!!!

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๐Ÿ˜‚๐Ÿคฃ๐Ÿ˜‚

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I am trying them tonight!!!!

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Thatโ€™s great Wimborne! I think BBR has inspired us all! ๐Ÿ˜Š

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Or lowered the tone of your lovely welcome thread..๐Ÿ˜‚๐Ÿ˜‚ ๐Ÿ˜„๐Ÿ˜„๐Ÿ˜„

Realise I have just *met* you and immediately started talking about butt clenching...๐Ÿ˜ฃ๐Ÿ˜

It was too good not to share though!

๐Ÿ˜Šxx

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I loved that you shared such knowledge on our first meeting BBR ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

If you have anymore of these gems... Iโ€™m always listening ๐Ÿ˜†๐Ÿ˜Š

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I tried it out on my intervals this evening BBR... butt clenching is definitely the way forward ๐Ÿ˜†๐Ÿ˜ฌ ...thank you! โšก๏ธ

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Hi Sandie, it seems like this forum is such a great place! I was really lucky to have lots of support at home whilst getting to 10k! But Iโ€™m looking forward to chatting to people who are at the same level!

I will look into the Nike app further, I think sprints/fartlek is the way forward!... & the squeezing

Just had a look at your pic, hope youโ€™re having a lovely time! ๐Ÿ˜Š

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Having a fantastic time thank you - the weather is just perfect!

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