W6R3...failed miserably! It is my first run outdoors so maybe that was a mistake for my first big run! I had mapped it out so I covered 4km which is the furthest I have managed but I got near my half way point after doing 5 minute warm up and 5 minutes of running so I am guessing I ran far too quickly, I tried to slow down but it hurt my knees. I then felt like I had a big, hairy bear squeezing the life out of my lungs and my chest is feeling sore after I've got home! I barely ran to be honest as it was too painful
Any ideas, tips etc? Feel really defeated after being on such a high!
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browneyedgirl2008
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Oh you poor thing. Running outside is notoriously difficult compared with running on a treadmill so you would have to be superhuman to have aced it first time. Maybe do your w6r3 (Oo hard week too) on the treadmill then try slip in a no pressure, no pre-set distance outside run before you start on W7. Run as slowly as is comfortable and don't try to go too far. You'll need to get used to the great outdoors. Good luck Browneyedgirl. Don't be downhearted, it's just a different skill
Calm down. No worries. Not all runs go to plan. It's hot today, and if you were going too fast, then it's not surprising you struggled. C25k is not a race so no need to rush
Forget it and move on to the next run. Take your time and enjoy it
Week 6 isn't the ideal starting point to attempt your first outdoor run. It's a tough, transitional week. Try not to feel too disappointed as we all have bad runs, as well as fantastic runs. Some days are just like that and we have to accept it and as it isn't the end of the world, or the end of your running journey, you use your new found determination and stamina skills to pick yourself up, dust yourself down and move on. We have all had poor runs and you are definitely not alone in this.
Running on road is harder than running on the treadmill. You are using more balance as the ground is often uneven and softly undulating, the ground is harder and; therefore, the impact on your joints is more severe and also your pace is not controlled so it is easy to start off too fast and get tired too quickly. And you chose a tough transitional week.
I suggest that you go back and do week 5 outside and then continue running outside for the duration of the plan, if possible. Going back a week will allow your body to adjust to the impact, whilst not setting you back too far and causing you to lose motivation.
Try not to treat getting ahead in the plan as some kind of race to finish as quickly as possible. Slow down, take time to enjoy it, look at your surroundings, different sounds, smells, find new routes, new playlists, see new people, run in all weathers. It is so much more fun than running on a treadmill. You may as well enjoy the journey and get there with a smile on your face.
Running outside is so different to running on a treadmill. While you've been running on the treadmill the 'pacing' has been controlled for you where as now you're going to learn how to set your own pace that is sustainable over the time you have to run for. As has been said, I think you probably set off too fast. If I were you I'd pick myself up and try again, if not W6R3 maybe another week with a few shorter intervals. Remember what Laura says, 'It's just a gentle jog'. In many of my c25K runs I actually started off running as slowly as comfortably possible to conserve some energy for later on.
I'm unsure how the treadmill compares to road running in terms of support for knees. Maybe consider a route which incorporates some softer surfaces like a sports field?
Don't be disheartened and don't give up on outdoor running, it's worth persevering
Oh what a shame when you were looking forward to it so much. I don't have any advice to offer but would like you to feel encouraged to try again, especially if you have somewhere lovely to run. Please don't give up.
Please don't say that you failed, and definitely never say that you failed miserably! OK, so you didn't complete the whole run, but you got out the door and gave it a go. Lots of good advice above, so I won't repeat it except to say "slow and steady" is the key to most of us finishing most of our runs (if we're sensible).
Is there an out and back route you could try? It's not very exciting, but at least that way you can turn round when you get half way and you "shouldn't" then either run out of route or have to walk miles back home.
It's really up to you when you next run outside, but I hope that the benefits of being out - the distractions from being able to look at and hear different things, the sense of achievement when you make it to the top of a hill (however small), fresh air, etc - help smooth you through the transition whenever you do it.
Well done for attempting a 'big run' as your first one outside. Very tempting to launch off way too fast and wear yourself out. Perhaps just make the next attempt a fun run - no Laura, no pressure, nice and slow and just see how it goes. There is so much to distract on an outside run I'm sure you will come to love it. Don't be downhearted.
Thanks for giving me my motivation back. It is extremely hot today so I chose the wrong day for a number of reasons really. The problem I have is I run when I finish work at 1.45pm before picking up the kids from school so it always seems rushed to get the gym, changed and showered in time.
I think I'll go back a week as this is a lifestyle change so I am in no rush to get to week 9. I'm also thinking of planning some runs to tie in with husbands shifts so I can go along the coast and not have to rush back.
The main thing is I am doing the exercise and improving my health and fitness
Your reaction here shows that you have absolutely the right frame of mind to be a runner. You have rationalised the situation and worked out what the problems are. We all have runs that disappoint but don't ever get demoralised, as you said, you are doing the exercise and improving your health and fitness. I would suggest trying the run outdoors again, at a time when you can reduce the pressures to a minimum and run slower than you think you do on the treadmill, initially at least.
I can't give advice in reference to the infernal treadmill, having never used one, but I must censure you on your language......please do not use the "F" word again on this forum.
Loads of good advice here, all I can add is dont be disheartened, it happens, and I think the idea of running an out and back route might be helpful ( I ran up and down our allotments at one point, as I felt the need to be near home, it worked for me )
As other commenters have said, please don't be disappointed, and you've certainly not failed. At the gym on a treadmill is very different from outside - the treadmill is perfectly flat, and the pace is controlled for you (I bet it runs fast, too, so if you run at 8km/hr on a treadmill, that's like 6km per hour outside). I encourage you to try again outside before too long (maybe in the evening when it is cooler) but make sure you transition to outside by running very slowly, just a gentle jog. You have plenty of time to increase your speed (if you want to) when you graduate.
'The Run' might have failed miserably, but _you_ did not fail. You were outside running in all this heat, on W6r3 too. You are a runner and you did something great today. Loving the idea of running by the coast. You wouldn't have said that 7 weeks ago, would you?
The words fail and failure should be banned - you certainly did neither!
I have done all my runs outdoors so can't compare with a treadmill - but have to say that I have loved running outdoors - I'm lucky enough to have lots of flat paths/cycle paths, so that helps - no nasty roads or hills or poor terrain.
You certainly seem to be in the right mindset so you should continue and you will succeed
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