C25K+ Stepping Stone - my first post-graduation run, and not sure...

[TurboTortoise]

I did my first "post-grad" run on Friday and decided to try the Stepping Stone podcast. Laura in bossy big sister mode: "Are you running to the BEAT?!?"

But I wonder if I'm doing something wrong? First, I found it very hard to run to 150bpm, and even 155bpm - it just felt too slow in the sense I naturally want to run to a faster cadence, and second, I felt constrained by the beat because I also want to alter my footfall depending on the terrain and incline. I tried doing different things including taking longer strides but that felt unnatural and uncomfortable.

The interesting thing is that on Stepping Stone I covered a significantly shorter distance than I did on my graduation run when I found my own pace. And to cap it all, during the run I felt a twinge in my right calf muscle which developed into a full-blown OW! on the walk home. It's feeling a lot less sore today so no major harm done, but I'm going to wait until it's completely better before running again.

I'm not a fast runner and it seems I get along by taking lots of quick, small steps, unlike those gravity-defying people who take long strides and appear to sail through the air, gobbling up the miles... do I have a dodgy technique or should I just not worry about it? And should I try the podcast again? I am feeling a bit wary of it having hurt myself.

Meanwhile I've tried to measure a circuit of the park where I run and that's another story... managed to get Endomondo onto my phone and it has given me four different readings! 0.83 and 0.85 of a mile when walking (11 mins 30 sec) and, curiously, 0.72 and then 0.69 of a mile when running (which takes bang on 7 minutes). So I am none the wiser...

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Hi TurboT,

I'm getting advice from an accomplished "masters" runner who says many short steps is the best way for efficiency and speed without hurting yourself. So keep it up. He says just hear in your head tick-tick-tick-tick as you get your pace set. Then to increase your speed, feel yourself pushed up and ahead by your gluts. Your quiet steady form will keep you in good stead. So maybe that helps? Seems to be working for me, a real slow jogger but with good stamina and endurance. Best, OhC

[Honorsmum]

About 3 weeks ago, I posted almost an identical question! Like you, I found the pace a bit slow and when I mapped my run on Runkeeper afterwards, it was short of the 5k I'd managed throughout week 9.

I mused on whether I should try to lengthen my stride, but again like you, I feel as though I have a natural stride length that suits me - to run faster, I'd prefer to aim for more rapid turnover of strides, i.e. a faster tempo.

Lots of people have commented that they found the stepping stones tricky for the reasons you state, and the advice was to try the speed and stamina podcasts and see how you get on.

[NineChooks Graduate]

It felt slow to me too- but I found that I wasn't much slower than usual and I felt very in control and I enjoyed not being exhausted and fighting for breath!

I'm pretty sure small quick steps are much better than long strides- over striding especially can cause injury- I've been training myself to run short light steps landing on my mid foot- who'd have thought running would be so technical - it does seem to be helping tho and today at least, I am injury free

As for the distance difference - I nearly always get a slightly different reading - I use map my walk- and I run strava as well - not obsessed - they usually don't really agree but they are a good guide

[greenlegs Graduate]

Hi - I didn't use the 5k+ podcasts at all in the end, as I was put off by others' comments about finding the pace difficult to match to. If they suit you, that's great, but maybe don't worry too much if they don't. I've come to the conclusion that I prefer running without music anyway.

[TurboTortoise Graduate]

Hi OhC, Honorsmum, Ninechooks, Greenlegs, and thanks for your replies - very good to know I'm not the only one. I think I'll be sticking to the non-beat music podcasts for now as I prefer to find my own pace. Though I like running to a soundtrack, whatever it is, as it prevents me getting earwormed by the annoying, random bits of music that otherwise pop into my head and loop for the entire run. Again, please tell me I'm not the only one...