What have you learned?

[LisaRose74]

Just wondering what useful snippets you have learned whilst doing C25K, that could be useful to newbies and those not new but still learning, that you didn't know before starting this madness?  The one thing I would advise anyone is not to have a high fibre breakfast before running - it's a mistake you will only make the once!! 😳

[Scoobydavid Graduate]

I would say make sure you drink plenty through the day. I find dehydration makes me sluggish. 

[Geordie_julie in reply to Scoobydavid]

I'd second Scoobydavid's point about drinking enough through the day if you're going to run in the evening - I did my first evening run today, was so much harder than the other 2 week 2 runs, I'm convinced it's because I've not drunk as much water as I usually would today.

[yatesco Graduate in reply to Scoobydavid]

I had a similar experience on my last run - because I was away for 3 days I didn't eat right or drink anywhere near as much water. Didn't enjoy my run at all. 

[John_W Graduate Ambassador]

Hi Lisa

Did you see yatesco 's 1st post a few weeks back?

John

[LisaRose74 in reply to John_W]

Thanks John, must have missed that one!

[JHutch Graduate]

I've found the following to be true:

- Running is that much harder if you've not been eating properly beforehand.  Sleep is important too, but more in terms of the quality of sleep rather than the number of hours sleeping (i.e. a 12-hour drunken slumber isn't particularly restful, or so I'm told! ;))

- Keeping fluid levels up is important but;

- Making sure you're not going to need the toilet in the middle of your run will prevent some aches and pains!

- Mental state plays a large part also, as does overall tension in your body.  The more you can relax and let yourself fall into a natural rhythm, the easier the run will be.

- Breathing is very important!  When I pick up a stitch, the most probable thing that "caused" it would be snatching for breath and taking too shallow a breath for a couple of minutes beforehand.

[LisaRose74 in reply to JHutch]

I have definitely found I need more sleep than I used to, and I am finding it hard to drink enough - breaking lifetime habits is not easy!

[runswithdogs Graduate]

Don't beat yourself up about walk breaks.  In fact, going back to intervals post-graduation really works for some of us.

If you have a bad run set yourself up for success on the following one.  New tunes, short, scenic route, downhill even better. 

[Rignold]

Your muscles are going to ache. And your joints. And your bones, and your lungs and the deepest recesses of your soul. No you are not 'doing yourself permanent damage'. You have muscle ache. Get on with it.

[yatesco Graduate in reply to Rignold]

Tough love - the best kind :-). I read somewhere that a cause of concern is:

 - a significant new type of pain/new area on a run

 - aches that don't go away the next day

Is that fair?

[Rignold in reply to yatesco]

most DOMS type aches are significantly worse the second day than the first. Differentiate between 'ache' and 'pain' is the key. My muscles ache pretty much all the time every day because I do a lot of exercise. That's just the way it is and a matter of embracing the suck. If I have a sharp pain, however it is probably because I have pulled or twisted something, and it is time to rest (or plaster myself in KT tape and carry on).

[yatesco Graduate in reply to Rignold]

Thanks Rignold

[Madge50 Graduate]

It takes your body longer than you think to learn and get used to something new, much longer.......so, keep at it, you will reap the rewards

Mx

[Anniemurph Graduate]

So many things...!

There are bad runs.  We all have them.  Forget them - it doesn't mean you will never run and the next one will be better.

There is always someone faster than you.  You can never always improve on your own times.  Challenge yourself, and be happy with what your body can do.

If you get stuck on a run, mix it up and do something different.  Go a different route, go at a different time, run with someone, put some music on, run silently - do it differently.

To start with, the first few minutes of a run are hard work.  It gets easier.

If you feel you have to stop, play the numbers game.  'Just to that parked car.'  'Just until this song finishes.' '100 more steps.'  'Two more lamp posts.'

Always remember, you are a runner.  Slow is fine, short runs are fine.  You are running, therefore you are a runner.

[Rignold in reply to Anniemurph]

I'm not sure when the first few minutes of a run stop being hard work. I can run for hours but the first ten minutes are always miserable and I want to give up.

[Anniemurph Graduate in reply to Rignold]

Ah, I posted on this the other day.  I had a sudden realisation that it wasn't as bad as it used to be.  I agree that until my body works out that my mind is in control and we're gonna do this anyway, there are niggles and whinges and 'I don't wanna's and 'I can't's, but once I learned to do a systems check to work out that there's nothing really the matter, everything is fine!

[Slowstart Graduate in reply to Anniemurph]

Someone posted a while back what happens to your body in terms of where energy is taken from at different parts of the run. The early slump is caused by a chemical reaction which then evens out as the body finds alternative energy supplies, so this is natural and no amount of training will stop the physical reaction, however once understood, you may find it easier to cope with this mentally.  

Wish I could find the post because it was fascinating. Please let me know if anyone knows where to find it.

[hannah141 Graduate in reply to Slowstart]

I'd be really interested in reading this. Does a search work if you can remember any key words?

[Slowstart Graduate in reply to hannah141]

Unfortunately it was a response to comment rather than a post in it's own right.

[hannah141 Graduate in reply to Slowstart]

Oh well. It'll pop up one day when we least expect it!

[LisaRose74 in reply to Anniemurph]

I have been trying new routes lately as the same one was getting monotonous and I started to dread going, and it has definitely helped.  Have also been trying the 'run to next lamppost' thing which has also helped.  

[Old_trout Graduate]

Don't try to be heroic and run full pelt; you will be doomed to failure and crushing disappointment. Reading some posts makes you think you should be managing it too, but everyone develops at their own pace. 

So: don't worry how slow you are, finishing the exercise is the goal, pace will increase as you get stronger. 

And: each week takes you to your limits. When it's hard but you complete you know you are making progress. Don't dwell on unsuccessful runs, getting out there is a success before you have even finished the warm up walk. 

And: as the weeks go by, note how much quicker you recover between runs. That is a good indicator of increasing fitness. 

Most important, and the hardest thing: don't give a stuff what any observer is thinking; other runners have been where you are now, and anyone else's opinion doesn't count you are the one who is making the effort 

[Slowstart Graduate]

Maintain effort when going up hills, don't maintain speed

Start slowly, you can always add a sprint finish if you feel up to it!

[yatesco Graduate]

I am in week 7, and I am struck by three things:

- running is a skill you need to learn - before running, learn *how* to run - it makes all the difference

- every week you will find hard and be sceptical of doing the next run/week - trust the plan - you CAN do it

- retaking a week/run is nothing other than a positive example of commitment to yourself. The only way to 'fail' is to give up - anything else is a win.

Oh, and one last thing - this community rocks, and yes, @rignold can be a bit intimidating but he knows what he is talking about :-).

[LisaRose74 in reply to yatesco]

It's very true about learning how to run, that information should perhaps be embedded in the programme somehow (although Laura may talk about it but I don't listen to the podcasts).  And yes, this community is awesome 😀

[Rignold]

Somewhat echoing what Madge said:

Just because you are not making progress as quickly as you want/expect, doesn't mean you are not making progress.

[Madge50 Graduate in reply to Rignold]

Yes, impatience was my downfall, and not recognising the plan is a guide, now I feel like my body knows what is being asked of it.  On recent off road uneven terrain runs my feet, ankles and legs feel so much stronger than they did six months ago.

Mx

[LisaRose74 in reply to Madge50]

I have been very impatient but have now been doing this for six months and have come to terms with the fact it's slow progress, but it's progress nonetheless

[Rhedwr Graduate]

Wear good shoes that are appropriate for your gait.

Wear a good sports bra (if your particular anatomy dictates  ).

Don't wear sleeves unless it's really cold. Being too warm is a killer.

It's easier to run in rain than wind.  Actually, running in the rain is brilliant!

Congratulate yourself EVERY time you finish a run - not just when you finish the programme.  

Be a runner in your head.... your body will follow with a bit of practise

[LisaRose74 in reply to Rhedwr]

Running in the wind is very tricky but avoiding it in a northern seaside town is even trickier!

[nhs2015 Graduate]

I learn about shoes: need extra space for your toes. Learn that feet may swell. Learn how to do shoelaces with a loop.

I learn about standing tall. About breathing. About counting 1,2,3,4

I learn about making sure I wear comfortable clothes and not worry about looks.

I learn to always have a day rest between runs for muscles to recoup and grow stronger.

[AncientMum Graduate]

Do your quad strengthening exercises religiously, every day, even if you're too tired, too busy, or just can't be bothered. Your knees will thank you.

[LisaRose74 in reply to AncientMum]

I try and do squats every day, whenever and wherever I can!

[nhs2015 Graduate in reply to AncientMum]

And your backside will look better.

[Niggit]

I wonder if this question and the answers can be made a sticky (is that a thing on this forum)? So much useful information here!

I'm only at W2R2, but one thing I've learned is - don't worry about what other people think. I was reading a post by somebody recently about how they'd only just plucked up the courage to wear leggings, which I thought was a shame.

If you feel most comfortable, and do your best running, wearing fishnet tights, a tutu, and an aviator's helmet complete with goggles and earflaps, then go for it! And if anyone is small minded enough to get their jollies out of poking fun at somebody who's trying to better themselves, then they must be a very sad little human being.

[LisaRose74 in reply to Niggit]

It often amazes me that those who poke fun the most are usually the most unfit and unhealthy people 

[Niggit in reply to LisaRose74]

Definitely!

[secan Graduate]

I've learnt that if you project into your run those homicidal feelings you have towards your boss, you'll hit a new PB... 😁

[LisaRose74 in reply to secan]

Lol that's funny, I will try that next time 😄

[secan Graduate in reply to LisaRose74]

Yes, give it a go; you'll thank me.

I am lucky (?) because my boss is an endless source of homicidal feelings... 😆

[Happy-runner Graduate]

I have learnt that the thought of it is actually worse than doing it!!! Having said that before I do the run I am looking forward to it. Once I've completed it I feel really good. A lot of it is in the mind. I plan every week to make sure I can fit the runs in. I never thought I'd be this committed to it and yet now it almost feels "usual" to be doing this 😀