week 8, no walk in the park..

[K9happy]

A quick update and a couple of questions, if I may?

well the good news, I can run for 28 mins non stop, and I did it 3 times!!

However this week has definitely been the hardest, but thanks to everyone here, I have known I must battle those gremlins, the 3 minute in ones are the worst! Listen to Laura, not go too fast, tho chance would be a fine thing! I'm managing 3.5km in the 28 mins. although for 51 years old and only 2 months running, this is ok?

I think it would help if I did a few warm up exercises before I set off and do the 5 min walking warm up, but not sure what would be best, or for how long and building stamina I guess is meant to be a bit of a challenge, I'm finishing the runs but I have to really push myself, am puffed, tho not completely wrecked! Am loving lots about running, especially the sunshine today, ran through woodland on R2 and the feeling on finishing a run, fantastic.

good luck to everyone wherever you are on the c25k programme!

[Steve_L Graduate]

The distance is fine. I'm 58 and doing my graduation run tomorrow. I finally managed to cover 5K this week - 35 minutes the first time, and 34 yesterday, so you're about the same pace. Do make sure you do the warm up walk before running!

[K9happy in reply to Steve_L]

Congrats! Happy running for tomorrow! Well done!

I'm definitely doing the warm up walking and cooling down after the run, but feel if my muscles were warmer to start with I'd struggle less, especially in the first 3/5 mins. Just unsure which excercises would be best.

[Steve_L Graduate in reply to K9happy]

Sometimes I use Deep Heat spray to help warm my muscles and joints before running.

[Dunder2004 Graduate]

I just do a little bit of jogging on the spot (with added 'butt kicks' near the end as well as jumping on the spot together with some windmills before I leave home.

[runningnearbeirut Graduate]

Try Googling "dynamic stretches". If my mum saw me doing these, she'd say I looked like I'd come from the ministry of silly walks (John Cleese et al). But they get your muscles thinking about working, and I find them helpful. Doesn't take too much time before you set off.

[K9happy in reply to runningnearbeirut]

Thank you, I'll check that out, I think I need a little pre run warm up, for happier muscles especially early in the run. Tho not taking too much time is also good, some mornings I've just put my kit on and got Laura going before I know it I'm away! Thanks! Happy running!

[misswobble Graduate]

Yep, get that body warm before you set off for your brisk warm up walk.

Butt kicks are good. High knees, windmills, jumping jacks, skaters, jump rope (you don't need an actual rope - just pretend to skip) I do 30 seconds of each and then repeat before leaving the house. Jumping jacks are really good for getting you good and hot!

If you are getting puffed out, try running slower. Slow is fine. It doesn't matter how fast or how far you get. Finishing the session is all that's needed

You're doing really well K9

[K9happy in reply to misswobble]

Thank you for your excercise suggestions, I'll put together a little pre run routine. Funnily enough its often the last part of the run that feels best muscle wise. Can't believe its week 9 next!