W3R3 done...

[charliep121]

...Week 4 here I come. I have been trawling through graduate posts for hints and tips of making the leap from 9 to 16 minutes O_o of jogging in the allotted time.

It seems start slow and then go even slower is the mantra. I'm sure this will help with endurance and will also help me concentrate on good form - Please can I gather any more advice on how to ensure i'm running "well"? I have had a few niggles in my lower back/hip since running on uneven surfaces during week 2 and would love to know as much as possible to make sure i'm doing everything I can to avoid any further strains.

Other than that (and my blasted asthma - which seems to be improving as my lungs build a better capacity) i'm absolutely loving my runs and the afterglow feeling they produce. Have found several suitable routes and I totally crave being out and pursuing this wonderful addition to my life when i've been forced to have an extra rest days due to my crazy busy schedule.... Roll on Easter holidays!!

[Dunder2004 Graduate]

Well done, good stuff.

In terms of your running form, it is quite likely that this isn't related to your little niggles but in general terms try to keep your body straight (rather than 'hinging' at the hips), leaning forward just a tad and focus on being relaxed across your shoulders.

[Jalapenolover101 Graduate]

Sounds like you're doing great 👍

Dunder has given you great advice, all I would add is definitely start slowly and I find running on a firm surface is much easier, flat firm surfaces is even better 👍

As for your asthma, only you know. My son has quite bad asthma but exercise doesn't overly exacerbate it. You'll know your triggers, make sure you've always got an inhaler with you and take it slow and steady, good luck 👍😁

[agedsnailspace Graduate]

Make sure you are keeping your shoulders back and down (otherwise you will be constricting your chest, which will not help with your asthma. To help your back, make sure your pelvis is not tipped back (tuck in your tail!) and really focus on engaging your stomach muscles (try really pulling in your belly button and keep it pulled in). There is a site called Kinetic Revolution which gives loads of free You-Tube videos on good running form, which I have found helpfull.

[Oldfloss Administrator Graduate in reply to agedsnailspace]

Brilliant site ! I did the 30 day challenge... so many helpful tips.. especially for this old runner

[Oldfloss Administrator Graduate]

Take the advice given Slow, slower and slowest. Relax those shoulders and try to land lightly.

There is so much to focus on and quite a few of the chums on here have asthma and will give you great tips! I don't have asthma, but often find I am holding myself tensely, which can affect the breathing.

I do, like Laura says, drop my shoulders, head up, relax my arms and shake out my hands... slowing right down..it helps

I am glad you are loving it anyway!!! Hang in there, it will sort

[GoogleMe Graduate]

Watch out for heel striking. Laura rarely utters an unhelpful word, but on this she is best ignored.

As to a painful back, I've found (very gentle) yoga helpful and my route into it was a little clip on YouTube with very gentle knees to chest rolling which really massages your lower back and you can even do it in bed.

[loisamelia Graduate]

Don't listen to the nagging voice in your head, that's my advice. it'll tell you "you can't do this, there's no way you can run this long". Well, what do they know. You can do this. Good luck

[charliep121 Graduate]

Thank-you for all the helpful advice. Will have your words in my minds eye keeping me going. About to head our now. Beautiful evening for it 👌

[Irish-John Graduate]

I try to keep all that advice about posture, breathing, pace etc and put it into practice but to be absolutely honest I forget most of it and the rest seems to make things more complicated at the time EXCEPT of course the core principles such as 'slow...then slower still' etc.

I had a 'practice run' (we don't acknowledge any run as a 'fail' if it takes us out the front door ) this morning. Very short distance and very laboured to boot....not sure what happened but a tip for myself that I found when I was doing the 5K programme was to 'take a fun run' when things seemed just a leeeetle too 'much'

Try running as SLOWLY AS HUMANLY POSSIBLE without taking a 'walking step' It is a LOT harder than it sounds but great fun AND it mixes up things a bit For me the major surprise was also that I covered the run in 'not all that much more time' than going 'faster'

Best thing - it relaxed me mentally, I was not obsessing about 'performance' and gave me a chance to really focus on what was happening physically and play around a bit with what part of my foot hits the ground first etc - things that when I am running are lost in the 'gotta breathe' thoughts

Sounds like you are doing this the right way - progressing and enjoying it all and the Asthma may well improve to where I am, I rarely if ever take even one puff on my Inhaler nowadays since starting the whole programme

Wishing you many happy miles

[charliep121 Graduate in reply to Irish-John]

I suprised myself once again. Dare I say it wasn't even all that challenging! It makes such a difference taking the couple of puffs on old blue at least 20 mins beforehand, I think that the only reason I struggled last time was that I only give myself 5 mins for my lungs to ready themselves.

Back to the run though. Tonight I thoroughly loved gliding through the valley, it feels quite serene now that I've slowed the pace. I cam feel the forward motion and feel so alive and part of the flow of nature, taking it all in.

Anyways before I get even more hippy dippy, will wish you a very happy weekend.

{^_^}