Why?

[Enxo]

Am I starting to bog down with my training? I'm at 38minutes runtime, moving onto 42 next week, so why is it getting harder than it was just getting up to 30?

[Roxdog Graduate10]

I'm not sure how ling ago you finished the couch to 5k programme, but if it is wuite recently, perhaps you are setting yourself targets which are too strict?

I completed the programme in February and found I only started running longer times when I just went out exploring on my runs and forgot about time. Maybe a new route would help so you are running in a different environment. You could still track the run but keep your tracking device/phone tucked away and not look at it). My longest runs to date have been when I got lost so ended up running for longer! Now I deliberately get lost! That way I'm just focussing on where I'm going rather than distance/time.

That said, building up gently is good. Some runs are just tougher than others.

[Grannyhugs Graduate10]

I was going to say pretty much the same as Roxdog find new interesting routes, or do current one in reverse, then you'll loose visual indicators that may also make you think of struggle time. Happy running 🤗

[Irishprincess Graduate10]

Are you running too fast? Are you cross training on your rest days? As you start to increase your time/mileage it’s a good idea to do some strengthening work to help support the extra load on your joints and muscles.

Also, are you building in a reduced mileage week every 3/4 weeks? This gives the body a rest from running although you can continue to do other exercises.

[Enxo]

Too fast? Hell no! Having a very high BMI I'm Japanese slow jogging! I graduated in December but then had a long layoff. I restarted at about 18minutes and built up slowly from there.

I'm pretty limited for where I can run and the only thing I can really do is gently increase my time each week - my goal being 60 min jogs. Other training is a good idea however I buggered my shoulder last year (rotator cuff) and it's taking ages to come right so weight training is problematic. I don't listen to music so might try that - just looking for something I missed I suppose.

Thanks to all who answered though!

Stay well!

[Irishprincess Graduate10 in reply to Enxo]

You can do loads of lower body exercises at home like squats, lunges, bridges, balance work, etc. Just do a search online for examples. All of these will complement your running. Also, make sure you warm up well before runs and stretch afterwards.

Just keep experimenting, it’s all good!

[Buddy34 Graduate10]

What about a brand new route Enxo or even a music playlist. You can do it and you will😊😊👍👍

[Enxo]

Thanks! Just got back from a 39:00minute, 3.65 km, jog. Looking at my stats I'm increasing steadily but I've chosen not to jump from 38 to 42 minutes on Monday - I'll just do 40 instead...I know it sounds weedy but I'm shifting alot of mass! Also just checked my weight and I've gained 2kg! I'll rest up this weekend - lay off the booze and then...onwards and upwards!

[Rigpig]

Personally it’s a weight thing although I have now lost over 10 kilos I still have at least another 10 to go and I think running with that amount of extra weight really tires you out. I tried the magic 10 and got to 50 minutes but it just about finished me off for the rest of the day, then lockdown happened and I went out every day alternating 30 minute running with hard hiking up hills, this paid off really well until I hurt my back and took 10 days off. Now I am back to a 30 minute run every second day and it’s getting slightly better with every run, my pace / distance improves slightly each time and it gets a bit easier, the weight is falling again after it seemed to slow for a while. If I was you I’d just try sticking with 30 minutes for a while and benchmarking how you are progressing. Even if it’s only 10 or 20 meters more in each 30 minutes you will know for sure you are going in the right direction.

[Rigpig]

Plus Strava tracks identical runs and shows you the improvement over time.