Week 5 run 3 nervous

[lou-34]

Hi I completed run 2 of week 5 last night and I'm feeling it today, I've got aching muscles in my legs and back. I'm worried about doing the 20 minute run tomorrow, I don't think I can do it. Has anyone got any tips?

[raven19 Graduate]

Don't worry. Run slowly. Take deep breaths while running. You will be fine. After four weeks, I will congratulating you on running 30 mind non- stop.

[PrincessStef Graduate]

Hi well done. go slow. I did week 5 run 3 last Friday night. I didn't believe I could do it but I did. It is just 4 five minute runs without a walk between. You will amazed when you finish. There was better sound than when Laura say stop. But you can do it. Just believe. You have put the hard work in and look how far you have come. Good Luck

[hilbean Graduate]

A nice hot bath for your achey muscles

Make sure you have a good warm up and just take it slow and steady and keep your eye open for those mental gremlins! Some people have a mantra that helps them through it. I remember asking myself if my legs hurt and if I could breathe. If the answer is no and yes respectively then I said to myself 'My mind is a liar' If the answer is yes and no respectively then slow down. Worked for me. Some people break the run up into segments so you complete say 5 mins at a time.

When you've stopped grinning from ear to ear, though probably before that, make sure you stretch out those muscles well.

Oh, and remember to tell us

[lou-34 Graduate]

Thank you for you advice. I will let you know how I do. 😊

[Steve_L Graduate]

I'm doing day 3 week 5 tomorrow too! I ache a little from yesterday's 2 x 8 mins, and my foot is a little sore (I have flat feet, so I have running shoes with fairly positive support) but I'm looking forward to the attempt at the 20 min run. I was apprehensive about yesterday, but didn't find it as hard as I expected (that's true of each previous step up too).

Go for it! Let us know how you do.

Steve

[lou-34 Graduate]

Thank you, I will do and good luck for your run. 😊

[leggit]

I'll be doing w5 r3 tomorrow as well, like you I'm nervous (and excited) about it...we've got this far I'm an x-smoker with an artificial leg I never thought I'd be able to do w5r2 but i did....good luck tomorrow I'll be sure to check back and see how you got on..all the best

Tips that help me stay pain free. I found if I drink 3-4 pints of water throughout the day (i run in the evening) it stopped 95% of the pain I was getting.

and try the workout below if you can 3-4 hours before you go for your run it makes running much more comfortable... hope that helps

nhs.uk/Livewell/fitness/Pag...

[useitorloseit Graduate in reply to leggit]

Running with an artificial leg - now THAT'S impressive. I now see the brilliance of your username! Well done Leggit. Wk5R3 will be a piece of cake!

[leggit]

Thanks Useitorloseit.....i feel like a kid waiting for Christmas day to arrive. I think I've caught the running bug!

[AncientMum Graduate]

Ah w5r3, the best run of the entire programme. Why not take an extra couple of days rest before you tackle it. The 9 week thing isn't a deadline, it's a guideline. Loads and loads of people take longe,r because life or injury or fatigue gets in the way. Take it easy and that way you'll really enjoy the run when you do it. Did I mention it's the best run in the whole programme?

[Viraniparvez Graduate]

Hi

Congrats for the achievements till now!

What you are felling is not setting new.

All graduated here and every one who have completed the training have gone thorough this.

So what are tips. Here are some thy I got and remembered and they still helps in my training

1 if you have done all the runs till now honestly then you are ready for it

2 belive yourself

3 belive the program ( they have put lots of research in it befor they have launch it

4 start it push it and you will be able to do it

5 there are 4 phases of run

first - you start the run

Second - is the one when you have to put lots of efforts in the run... You want to stop but you don't because you have strong will then the discomfort

Third - you suddenly feel the ease in pain and your body accepts that you have won and it helps you running smoothly

Fourth - you complete the run

Try to identify these phases and you would be doing great

6 - (this still works for me ) ask your self 2 questions

Question 1

Do my legs hurt ?

Answer - say yourself loud and clear NO

Question 2

Can I breath ?

Answer - loud and clear

YES I CAN

THIS ARE THE MAGICAL WORDS

keep going

Keep running

PV

[Coddfish Graduate]

W5R3 is a great run, such a wonderful sense of achievement when you finish it. Well done on completing the programme so far. The good thing is your body will be ready for it, it's just the troublesome brain you have to deal with. Give your brain some tasks to do, anything but thinking about how long you have left. Take each section of your route as a goal so you are not worrying about the rest of it. Take it really slowly. Organise a treat for when you have finished. Plan your route so you don't have to run directly into the wind. Good luck.

[lou-34 Graduate]

Thank you for your lovely comments, I am feeling a lot more positive about doing the run now. 😊

[Topo Graduate]

I was CONVINCED I couldn't do it but I did it and so will you. Run slowly, take it a bit at a time. Everyone feels the same before, and everyone feels great afterwards. Good luck and post to let us know how you get on.

[operation2015 Graduate]

Read my last 2 topics!x

[lou-34 Graduate]

I can't believe it, I've done it. I've just run for 20 minutes. 😃

[leggit]

Fantastic! well done !!!!