5k to 10k

[ChrisFroome1]

I am on holiday in Croatia. I have completed two runs of 5k. When I was at home I was regularly running 10ks, but I seem to have hit a wall. My breathing is not what it has been and I am finding it hard going. It is hot out here at the moment. If any of my fellow runners have any ideas, I would love to hear from you!

[Yesletsgo Administrator Graduate10]

Running in the heat is really hard for me. If it's hot I just resign myself to running shorter distances as early as I can (difficult as I'm an owl rather than a lark). Other than that, avoid the hottest parts of the day, slow right down, take water with you and don't be afraid to stop if you feel it's getting too hard.

Look on the plus side. Shorter, slower runs are a great way to build up your aerobic capacity. Take it easy for now, once you come home (or, if you live in Croatia, the weather cools down) you'll soon be back to your 10ks. Heat stroke is real and dangerous. The most important thing is to keep safe.

PS I'm just back from Greece, it barely went below 25C even at night the last few days and was well over 30C during the day. No way would I even have attempted to run.

[ChrisFroome1 Graduate10 in reply to Yesletsgo]

thankyou very much for your advice. I will heed it from now on and hopefully things will improve. Thanks again.

[MissUnderstanding Administrator Graduate10]

A change in climate is not to be underestimated! I had a memorably difficult 4k Greek run that came when I was happily running 10s at home…it nearly finished me off. Plus there’s all the change of routine stuff, change of diet, later nights, dehydration etc etc that can show up in the runs.

Just take it as you find it and don’t put too much pressure on yourself. Give yourself the best chance of a good run by going shorter, slower, as early as you can to avoid heat, water, walk breaks…,

Holiday runs are supposed to be a nice things and if they’re not, they can wait until you’re home!

[ChrisFroome1 Graduate10 in reply to MissUnderstanding]

Thankyou for the advice you sent. I will put your ideas into practice immediately. Thanks again !

[Oldfloss Administrator Graduate10]

You have had great advice... last time I was anywhere hot, I ran very early,

All that has been suggested to you, holds... diet, hydration, sleep patterns. all impact... and of course the right running gear...including a cap!

I found too that a small water bottle in my carry belt was useful for just wetting the pulse spots, wrists and back of the neck was so cooling if need be.

Slow and steady and do what you are able to Enjoy!

[ChrisFroome1 Graduate10 in reply to Oldfloss]

Good tips. Thank you for your input. I should be ok, I always follow good advice.