Sorry I've not been on here for a while. Work has been manic. Now starting to have a little more time to myself.
Took last week off from my running. Honestly I have never felt so exhausted in my life so I decided to listen to my body and rest and I didn't feel guilty doing so.
Got back out there this morning and managed my 5k. It was hard going though. That tiredness is still bugging me.
I'm regularly running 5k now (except last week) but I don't feel I'm getting any better at it. Do I just keep getting out there and doing it or is there something I can do to improve?
Thanks in advance for any advice. X
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Penguingirl1
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I need a focus. I need to have something specific to train for, otherwise I will just aimlessly run, and not in any real effort. Have you tried parkrun yet? I find parkrun is a great motivation. You get an official 5K time each week. It gives me the motivation to train harder mid week so as I can improve or get more comfortable running on Saturday mornings. parkrun started back here last weekend. Also mix up your runs, perhaps a long easy run, a shorter faster interval run etc. Already I have renewed interest and I am training more. I also entered a 13K mountain race at the end of November. So that will give me the drive to get out there and increase my distance and improve through all weather. Having a goal is very important. Good luck and Happy running.
Hi damienair. Thanks for your reply. I ran park run once before my holiday last month but not been back since for one reason and another. I also signed up to do the race for life just after I graduated. That spurred me on as I was no where near being able to run 5k at that point which obviously I can do now. I think you might be right about mixing it up. I do the same run most of the time primarily because it's a gorgeous place to run and I know where my distance markers are. Thanks for your advice. I wish you the best of luck with your mountain race x
Hi John_W. I was running 3 times per week making sure that I had a days rest in between. The tiredness comes from working very long hours, stress at work, not sleeping well because of not being able to switch off from the stress at work, the weather last week and sadly I am a woman of "that" age so the dreaded "M" word is playing havoc with me.My running aims - well I can do the 5k run which I was determined to crack so I can do the race for life next month. Now my aim is to do that 5k quicker than a snail!! And for it to feel easier x
That stress will be having a big impact on your running I'm afraid.
In order to improve, you need to do something different to what you're currently doing. First, reducing your stress levels - that cortisol will have a big impact on how your runs feel and will limit your progress. You should try to make efforts to improve your sleep quality. Have read around it and do what you can.
Second, by running 3 times a week, the same pace, the same distance, you will improve to an extent but then plateau. Only by making a change to that , will you improve again before plateauing again. That's how fitness improvement works.
But what changes? It's the same old 3 factors: duration, frequency and intensity.
Can you increase the amount of time on your feet each week by either running for longer or more often?
Intensity - how 'hard' are your runs? How would you rate your effort level? Believe it or not, keeping the vast majority of your runs at a nice and easy effort level will result in eventually you getting quicker.
But ... the main thing you should concentrate on is trying your best to start getting some more and better quality sleep, and to reduce your stress levels.
If you listen to podcasts, I can highly recommend Brad Beer's "The Physical Performance Show" - search through and look for recovery and sleep episodes. The importance of sleep regarding your stress (and performance) levels cannot be overstated.
Snap!!! I have been feeling literally exhausted lately, work home family!! Menopause 😫Lack of sleep seems to be my problem I am looking forward to a two week work break.
As damienair says have a goal at present I’m trying to get under 30 minutes for a 5k not quite there yet, also got my code for park run so hope to brave up and go soon.
Don’t despair we all have times of tiredness and lack of motivation.
Keep running you know it makes sense 🏃♀️🏃♀️🏃♀️🏃♀️🏃♀️🏃♀️🏃♀️🏃🏻♂️🏃🏻♂️
Hi Wavy. You and I are so alike. Work and menopause. I wish I was near 30 minutes for 5 k but I'm still at nearly 50 minutes and it just feels like it's not getting any easier.I will keep going as it does help my mental health.
Go for it with the park run. I'm going to go back Saturday I think xx
I too found that after graduation I was doing "aimless" runs and have found i needed something to aim for, a goal or a programme.
I am now doing Parkruns every 2 weeks and volunteering the other weeks. I'm also mixing up my running by doing a standard 5k; longer and slower run and then either a short run or fartleks.
Each week I decide on my programme and goals and then have the motivation to do it.
Last week I wanted to run for 50 minutes. I managed 55 and have discovered I much prefer longer slower runs than running 5k at a faster pace.
Each run is learning for me now which is great. Even if I learn I don't like running fast.... its still learning.
You can get hold of a resistance band and strengthen your core and running muscles. You can also improve mobility. Daily exercises would take up just ten to fifteen minutes each day, including run days. Check out a physio trainer, James Dunne, on youtube - he’s good.
If 5k is your target run, you can run different ways, different efforts. Shorter runs going up hills; interval runs (fast and slow mix); performance runs (slow starts, fast finishes), mixed in with those steady 5ks you do.
It may be better, and make more sense, if you adopt a proper plan for this, then I think you’ll be confident in it working, plus you don’t have to think, ‘how do I run today.’
Nike Run Club have some training plans. I think Garmin do too. Have a google around, see what you fancy doing.
Hi Ian many thanks for your reply. I do have resistance bands but they have been relegated to a corner of the lounge. I'll pull them out and have another go with them now my work hours have changed. Thanks for the rest of your advice. I'll bear it all in mind x
Sometimes you just need rest. You might be fighting some minor bug, or something else in your life is causing you to feel run down. There's no use pushing if it's going to be making you feel worse.
If you can't run, just have a light stroll around outside for half an hour or so, weather permitting. If the sun's shining that's a bonus.
As others have said, having a target to aim for can help with motivation. Make it something achievable. Maybe try the Magic Plan, or maybe just mix up the way you're running: different times of day, different routes, different speeds, etc.
Hi nowster. Thanks for your reply. I'm very active anyway -can't not be with a nutty border collie 😆 I think life and work just got on top of me a bit. Fingers crossed now work has changed I can get a bit more of a work life balance.I'll give your advice of mixing it up a bit a go. Thank you x
I would definitely suggest mixing things up a bit .If you run 3 times a week then perhaps just do one 5k at your usual pace , then try a shorter run , say around 3k and make it faster than your 5k pace or perhaps a Fartlek run , then try a longer slower run but remembering to to use the 10% rule for increasing your distance !
I didn't notice but when did you graduate ?
Perhaps the magic plan might be a good idea if you have been doing 5k for a while ?
Hi Instructor57. Thanks for your reply and advice. I graduated in July. I do run 3 times a week as a rule (except last week) I've been so focused on getting to and keeping running the 5k as I have the race for life next month and I'm determined to be able to run it x
Ok, if you graduated in July and are just running 5k's I would definitely mix it up , and even though your wanting to do the race for Life 5k dosent mean you always need to run 5k You will find if you mix the runs similar to how I suggested then your 5k's will also become more comfortable
I sometimes get into a rut and as I love planning, as well as following a plan, I am currently in the process of planning something for slow runners like me ( healthunlocked.com/bridgeto...... ).
But I also recently just re-ran the Nike Running Club free “Four Week Training Plan” starting on week 2. That gave me the opportunity to try some Intervall runs, some Fartlek runs, some short runs, and all this with exploring Coach Benett with his guided runs (and using my Spotify music).
Although classed as for beginners, it really made me appreciate having different kind of runs.
The app (Nike Running Club) is free and that training plan is free as well.
Hope you find something to excite you in the next phase of your running!
I feel exactly the same. I graduated from the couch to 5km programme a couple of weeks ago. Am running for 30 mins 3 times a week. Just about managed a 5km at the weekend. Usually it's a max of 4km. But it's not getting easier. Yet 2 years ago I was running 5km constantly and improving my time. I'm clueless 😐
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