Hi everyone
Did my 4th post grad run last night and can't help but wonder if I am doing myself more harm than good? And did I deserve to get the graduate badge?
Legs totally ache and can't seem to break the 26 minute barrier at all. Post run legs like lead, achey ankles, achey knees, achey back and taking a couple of days to get over it. Is this normal?
Definately no fraudster, we all get times where it just feels hard! As well as an extra rest day or two, have you tried just slowing it all down? I am sure you will bounce back and start to feel progress again.
I honestly can't go much slower than I already am! Think you may be right about an extra days rest though it does seem to make a difference.
Hello mummybrummy. What is the 26 minute barrier?
If you mean that you run out of steam after 26 minutes then maybe try running a bit more slowly at the beggining of your run. What time of the day do you run? Do you eat before your run? Do you have good running shoes?
I mean running for more than 26 mins.....
deffo not 5k in this time! I have run at various times of the day and have always eaten but never run on a full stomach
I think that Rignold is right as usual 
You just need to build endurance by continuing with 3 runs per week. Don't worry if some runs are shorter or slower. Just getting out there and doing it is good. If you run regularly then the speed and endurance gradually builds without you even realizing it
4 runs after graduation? It may be that your muscles, joints, bones etc are still catching up with your cardio capacity. Stay consistent with the 3 runs a week and review it again in say, 4 months.
You unnerve me a little, with your toughness, your Cross fit, and your physical work-out/training posts..but Rignold, your comments and advice to folk make so much sense. I have learnt so much from you.
Thanks.
Um, you are most welcome. I am a little alarmed to think I unnerve anyone, but will try and tie the two parts of that into a compliment.
Thanks for the good advice😊
You do yourself a disservice mummy! You totally deserve your badge
Stick with it they could be many reasons or none at all
Go out and enjoy yourself don't put pressure on yourself things will improve 😊
Thanks Slow Rob. Need to remember how far I have come in a relatively short space of time. Averaging just over 2 miles in 25 mins so certainly not fast .....but 2 miles is a massive plus for me three times a week! I am noticing my shape changing too 😊
You did c25k and ran for 30 mins? Yes? Then your no cheat! Take a longer rest, maybe have a soak in the bath with radox or epsom salts and stretch well after your runs☺
Ooh yes a nice bubble bath ......bliss
Actually, Dave makes a good point -are you stretching properly after you run? It does make a massive difference. Check out the pinned posts down the right hand side of the page and you'll find the NHS Choices guides to how to run and stretch correctly. They're both worth a read. I do the stretches religiously after every run no matter how short. If you are stretching properly, then definitely follow Rig's advice -he knows his stuff- and please please don't think of yourself as a fraud. You're a new runner who's legs are still getting used to being fantastic 😀
Thanks for your post.....no I have never done pre or post run stretches thus far but thought I had read that opinion was divided as to the benefit. Maybe the longe, regular runs are taking their toll and I will therefore look into those articles.
I think the pre-run stretches aren't really necessary and can be positively harmful on cold muscles, but the post run stretches are essential. 😀
No stretching post run! that's incorrect! I usually limberup and do 5min brisk walk before running and post run stretches, or get stiff and sore afterwards..☺
Warming up before exercise and cooling down after exercise is important to help prevent injury and recover. Jogging is similar to running, except you trot along at a leisurely pace. Stretching after jogging can help your body cool down and recover from the exercise. Jogging primarily engages your gluteal, hip flexors, hamstring, quadriceps and calf muscles. Stretching these muscles after jogging can help alleviate soreness and avoid muscle cramps. Post-exercise stretching also can help improve flexibility while you cool down following a moderately vigorous jog.
Cool-Down and Recovery
Stretching your muscles following jogging can help you to cool down. Stretching is more effective when performed following exercise as part of the cool-down. Your muscles are better prepared for stretching after exercise because the tissue is more flexible, making the muscles less prone to injury. Stretching can help relax your muscles while your heart rate returns to normal.
Reduce Soreness
Stretching your legs and hip flexor muscles -- muscles surrounding the hip -- after you finish jogging can help reduce muscle soreness. After jogging, slowly stretch each of your leg muscle groups. Avoid jerking and bouncing motions, which can cause the muscles to tense. Stretching too rapidly or bouncing can actually cause muscle injury and increase post-workout soreness. Stretching will not prevent all muscle soreness, but it can reduce soreness in your muscles. Stretch your quadriceps to help prevent muscle soreness in the front of your legs. Hold onto a sturdy chair for balance. Lift one foot behind your back and grasp your foot with your hand. Pull your leg toward your buttocks until you feel the front of your thigh stretch. Stretch slowly and hold the stretch for about 30 seconds and then switch sides.
The programme really does take us to the limit and I graduated and thought "10k training programme here I come!" However my legs were not in agreement and I had to calm down. Working towards a 3 X 30 minute runs per week will result in significant health improvements and then slow increases no more than 10%. Even 5k when you get there is a long term challenge, I reached that distance but it took many weeks for it to feel ok. Just keep going out, set achievable targets and plan to run in different places to keep it fun
Thanks for the sensible advice !
Of course you deserve your graduation badge, don't be such a numptie. What is the 26 minute barrier? If you're trying to do a 5k in 26 minutes, I'm not surprised your legs hurt - I'm still nowhere near Cut yourself some slack, slow down, and stop putting pressure on yourself to perform. You're running for the fun - don't forget, Miss Graduate.
Ha ha 5k in 26 mins.......in my dreams. I am not even doing 4k in 26 mins!
I did 5k in 34 minutes and at 52, that is good enough. I am sure if my fitness improves, my speed will too
All graduation badges are derserved. Of that fact there can be no doubt. Your body is still adjusting. Another thing to keep an eye on as you get to the constant running is your food and hydration. Just a little thing like not being hydrated enough can make it harder for your muscles to heal as fluid is needed to get the nutrients to the muscles to heal, so if you've sweated it all out on a run make sure you put it back. Hang In There
Of course you deserve your badge! I graduated a few weeks ago and I had one good week and then got a cold, so I know how you feel. I haven't been able to get back to that 30 minute mark recently but I think it may have been due to a slight injury and now I'm bummed that I have to rest and skip the running for the moment. You've been given some excellent advice and I think I'll be taking some of it too! Rest and stretching seem to be the way forward. Good luck with your progress!
Body feels a bit decrepit!
Feeling just a little bit pleased!
Feeling down, tired, demotivated and generally a bit rubbish!
Feeling a bit disillusioned today
