Why am I slowing down and hurting more

[cmcadams]

I started the couch to 5k 2 years ago and completed it in 12 weeks. I then started running a little further and did a 10k run May last year. After that I hurt my hip and didn't run for a little while. But have been back running since Nov16 and struggled every single time, out of breath and legs like lead. any advice would be appreciated.

Thanks

[Tomas Graduate]

If you're struggling every single time, then you're putting too much effort in. Try to slow down even more, or make the runs shorter, or take more walking breaks. Reduce the intensity until you can comfortably complete your run while feeling that if need be, you could quite easily have carried on for another 10-20% of the time/distance. Do that for several runs before you start to GENTLY AND SLOWLY increase the intensity in any way.

Hope you get back into the swing of things and re-find that place where running is pleasant and nice and enjoyable

[cmcadams Graduate in reply to Tomas]

Hi thank you, I've gone back to basics and changed my route so fingers crossed

[RainbowC Graduate]

I can't offer any explanations or real advice, other than to ask if you're doing the same run every time, or whether you're varying speedwork/intervals, long steady run, shorter quicker run etc.? Ringing the changes might possibly help break the monotony and habit - and help your brain remember the fun of running instead of concentrating on the difficulty. So much of it is in the mind, that changing things up might be enough?

[misswobble Graduate in reply to RainbowC]

Yeah, be a bit Zen. It will come. We try too hard sometimes and it knocks the stuffing out of us. Enjoy some no-pressure runs. Slowly, slowy. Have your rest days, do some walking, biking or swimming etc. Eat well, sleep well, stay hydrated. Hopefully your hip will completely recover. Maybe it has but you're a bit anxious about it recurring. You could try going off road and taking your fave music with you.

Building running legs takes time

[cmcadams Graduate in reply to RainbowC]

Hi thanks I've gone back to basics changed route so hopefully I'll be back on track soon

[JaySeeSkinny Graduate]

You could restart the programme completely and build up your confidence that way. The first few weeks should be really easy and might break the vicious circle of not enjoying your runs. Or you may be missing out on some important mineral/vitamin and just be knackered because of that. Are you alright the rest of the time?