Getting worse

[Brooko]

Hi all after C25K I seem to be struggling a bit? I am running 3 times a week aiming for 30 to 35 mins. But I seem to have lost the ability to even run 30?

I am going slow.

Is this normal?

[Sadie-runs Graduate10]

Slow is absolutely fine, but it sounds to me like you might need to mix things up a bit? If you have been consolidating on your 30 min runs for a while since graduating, you could try some intervals. The NHS Speed podcast is good for that - you run faster for one min then have a 2-min slower pace recovery, repeated 6 times. Intervals are good for improving speed and fitness.

Also, don’t feel that every run has to be over 30 minutes - you can bring in a shorter (say, 20 mins) speedier run into your routine, too. I think I have read somewhere that mixing up the types of runs you do (easy, intervals, slower longer distance) is best for training. 👍 And it stops you getting bored!

If you need to slow down for a while to attain 30 minutes, then that’s not a problem either. Every runner experiences what feels like ups and downs in how their runs go. The only way through it is to just keep getting out there I have found!

[Irishprincess Graduate10]

First of all well done for keeping going after graduation. So many don’t. It sounds as if you’ve established a routine which is the first big running hurdle achieved 🙂

Don’t be too impatient. It takes a while to get our running legs and build a running body, about a year. But every run you do adds credit to your running bank and is building strength.

Sadie is right about mixing up your runs. This is key. Do shorter, faster runs (about 3K), intervals, hills, run on different surfaces, try trails if you run on roads, roads if you run on trails.

Mixing things up is good for our legs but also for our heads as it keeps things interesting.

You’re doing brilliantly. Keep posting!

[Buddy34 Graduate10]

Maybe you need to try something else this is the link to the nhs stepping stones runs

nhs.uk/live-well/exercise/c...

[Grannyhugs Graduate10]

Oh dear, you've been doing so well, all sound advice from the others. Mix up your runs - long , short, intervals, different places. Are you starting bridge to 10k at the weekend with the large group? That mixes runs up. Good luck

[Brooko Graduate10 in reply to Grannyhugs]

Hi Grannytobe, I was feeling good all the way to the end of week 9, even the Cornwall hills did not change that on week 9. Then 1st 2 runs after were ok. but felt a bit lost, so I am now on the C25K extra podcasts, I have started on stamina which focuses on beats per min. 150 for 10 mins then 160 for next 10mins etc. that might be the issue?? i have had 5 runs since the C25K the last 3 with this podcast have been super hard. so I might just dump that podcast and take some of these tips here up?? whatever it takes i am starting the plan Sunday i think part of my frustration is that after feeling confident on 30 mins and signing up for the plan, i now run out of steam and legs after 20 to 25 mins. that might be down to trying to maintain 160BPM to soon?? mega little steps, but it might be to fast a turn over for me?? mind you who said this would be easy.

[Grannyhugs Graduate10 in reply to Brooko]

It does sound like a hard step if you are used to running with a much lower HR. To me 160 is the HR I try to slow down to. My HR freaks me out🤔 one rule really doesn't fit all. Take care, you will love the structure of the 10k plan and manage no problem. I'm off for my week 3 , 7k run. I hope I make it or it will be a long walk home, actually, I haven't measured distance so may be back at car and have to do laps.

[Brooko Graduate10 in reply to Grannyhugs]

its beats as in music not HR, so you are meant to do 150 steps per min then 160. i was like road runner on the cartoon. mind you i rarely get over 130 HR BPM when doing running?? so possibly thats something to research. if i do HIIT i can get up to 180??

[GoGo_JoJo Graduate10 in reply to Brooko]

🤔 you're talking about cadence. You're very early in your journey to be trying to tie yourself into a specific cadence.

Take the pressure off, just run with what feels good! Cadence will naturally vary with terrain, and will naturally increase as your confidence grows. Trying to tweak your cadence at this stage is damaging your confidence so it feels much harder than it should...

[Sadie-runs Graduate10 in reply to Brooko]

I hated that stamina podcast,Brooko! 😱😂 The B210k is a great programme, I am sure that will shake things up for you (it did for me, and improved my fitness no end.)

[Elisabeth3 Graduate10 in reply to Brooko]

Many feel less enthusiastic after the C25K.

It may take time or some holiday (=no running) to get it back.

Give yourself some flexibility.

[Dexy5 Graduate10]

Do you have a local parkrun Brooko? I found it a great incentive when I graduated . It doesn’t matter what time you do it in and running with members of your community is great fun.

[Brooko Graduate10]

Saturdays are swimming lessons and gymnastics with my son so not a day i can plan anything, Sunday is my run day and park run is Saturday around here.

[tiggs1 Graduate10]

Try going out and doing some interval runs in between your 30 min runs, I did a run 20 mins, walk 2 mins, run 20 mins last week and it felt great as I could definitely see an improvement in my recovery time from when I was doing C25K. Good luck

[Brooko Graduate10]

sounds like a plan, i think this podcast has messed me up.

the big runner at work, 63 and still running Marathons and half `s regularly, said this 150 /160 cadence for a slow running 6 foot plus chap, seemed to much and is likely to be the issue. its turning a jog into something else entirely. I did not ask what?? i just took on board that i am better running at a natural comfortable cadence and building higher cadence later if required.

i have been on the sales and bought some new kit to cheer me up i might be slow but i will look dapper.

lesson learned, i had become so happy with the pod casts that i could not see when one was not for me.

[GoGo_JoJo Graduate10 in reply to Brooko]

Yep. Just go run for a while. Have fun. Don't read too much into the data. Observe it yes, but wait until you can see trends before trying to mess with anything else!

[damienair Administrator in reply to Brooko]

I’m running now for 2 years after C25K. I genuinely don’t know anything about cadence and to be honest I don’t care if I never do. I have a GPS watch and find it great for managing pace. Some days I do interval training, some days I do a nice easy 5, 7 or 10K run. I would not worry too much about the technical side, just get used to running. Just mix it up, longer shorter, faster, slower. I was running for a year before I really got my mojo and got into it. Just be patient and keep running.

Damien

[Brooko Graduate10 in reply to damienair]

Thank you.

[damienair Administrator in reply to Brooko]

Also don’t be hard on yourself. You can run 5K split up. Run 2K, take a short break and stretch, run 2K followed by short break and a stretch and finish with 1K. It’s still 5K. Next time try 3K followed by a little rest and finish with 2K. Again it’s a 5K run. The more you run the stronger and better you become. I’ve managed to take my 5K time down from 39 minutes to 26 minutes. Just by mixing it up. Faster, slower, short runs and long runs.

[Brooko Graduate10 in reply to damienair]

Will do 👍🏼

[Granspeed Graduate10 in reply to Brooko]

I’m late to see this post, Brooko, but I think your colleague was right. Anyway I’ve had very similar feelings. I’m not quite as tall as you but have long legs and I’ve found that podcast torture both times I’ve tried it. I can just about do 150 steps/minute but anything faster and my legs rebel. They just won’t do it except in useless little mincing steps! So I’ve abandoned that method — twice now. Onwards to other plans & don’t lose the fun. 👍😊

[Brooko Graduate10 in reply to Granspeed]

🙏 thank goodness it’s not just me 😃

[Granspeed Graduate10 in reply to Brooko]

Certainly not! 😄👏🏼

[ForbiddenPlanet Graduate10]

Best of luck getting back on track. I was doing the C25K at the same time as you, and I seem to recall you ran 40 minutes or more even then, so you can clearly do it.

After graduating C25K I looked at the various podcasts and plans, but decided that what would probably work best for me would be more of the same. So at the mo' I am just adding about 10% a week to the length of time of each run. Best do what you're comfy with, I reckon.

[Brooko Graduate10 in reply to ForbiddenPlanet]

yep and thank you.

I did 40 mins, it was 10 mins on 1 min off which including a 2.5 min warm up and cool down So I was moving for 48 mins.

It was hard but i did do that, i also hill ran week 9, so i am sure the podcast is the issue as its the only change.

I guess I just got frustrated earlier as I could see the magic plan looming and i did struggle a lot on this mornings run.

Thank you all for listening to my little moan :-)i will man up again now...

[ForbiddenPlanet Graduate10 in reply to Brooko]

Don't beat yourself up mate. Honestly, at our time in life, I just count myself fortunate to be enjoying these experiences. We are the lucky ones, though speaking for myself, I don't deserve it.

[Brooko Graduate10 in reply to ForbiddenPlanet]

Me neither. To much fun when young.

[Deals1 Graduate10]

god advice already posted. Yep, maybe mix stuff up. Do small runs, no pressure, no time checking, speed, distance etc,,,,,, just enjoy it. don't have a plan, I too got too hung up on plans (my own doing) and found I was getting a bit stressed!

could you try a local parkrun??

have fun and good luck

[Sp81 Graduate10]

Hi brooko, fab advice above. Just wanted to say these lovely VRBs got me out of my post c25k flop. I took the advice of short runs, new routes, new music running with a friend and also running just because I could. Made the world of difference. I hope it works for you too. 🏃‍♀️

[Brooko Graduate10]

Thank you all I went for weights and HIIT tonight and had a word with myself. I am starting fresh Thursday and whatever it turns out like I will be out there.

[Sp81 Graduate10 in reply to Brooko]

Fabulous 👍

[Elisabeth3 Graduate10]

Are you burning out?

Try to have more rest days (week(s).

Your body may need more rest.

[Brooko Graduate10]

Got home and felt like it was night before the gallows waiting for the morning run. So popped on the trainers and took flash the wonder dog for company and did a late run. Face your fears and all that. Just music no timing or podcasts and I did 33 mins and 4K. Thank you all the support really is appreciated 👍🏼🙏 #backontrack.