New to 5K please help

I have done 2 Park runs and the last K I feel really nauseous ... and tips please to help me

Thanks

[Catherine23]

I wish I could give advice but I'm only on week one however I'm sure these guys here will give you lots of advice xxx

[trying2persist Graduate]

Hello newby, I am new enough to remember the same feeling. I think you are trying too hard. Go slower or just walk a bit longer instead of trying to jog. Walk briskly more often rather than try running. Give yourself time to get there and you will. Defintely.

[Hidden in reply to trying2persist]

Yes - but rightly or wrongly I feel it's a Park Run and to walk seems I've failed. My issue I know.... thanks so much for the advice

[Oldfloss Administrator Graduate]

Just slow down... simple as that.. make sure you are hydrated and take it steadily.

[Hidden in reply to Oldfloss]

Thanks - I don't take water with me but will do that next time I thought that might be part of the problem

Thanks so much for the advice

[Millsie-J Graduate in reply to Hidden]

You need to hydrate before you run .

[Oldfloss Administrator Graduate in reply to Hidden]

Maybe a sip or two before you head out... I don't take water for runs of 5K or less, but we are all different...just amble along at a steady pace and enjoy the run...

PS

Remember we don't use the 'f' word on here no such thing as f******... just a small set back, or a practice Park Run You will get back into the swing and be fine I feel sure

[Hidden in reply to Oldfloss]

Sorry to use the F word !!

Thanks for advice

[Oldfloss Administrator Graduate in reply to Hidden]

x

[Maggie700]

Hi , I am.starting running again after a long break . I would find the nausea was mostly to do with what I had eaten . I would be better going out on a practically empty stomach , at least 2 hours even after a bowl of cereal

[Millsie-J Graduate]

Exactly as Oldfloss says! But also try running for as long as you can, then run/ walk the rest. Take note and then the following parkrun, run a little longer, say 2 mins, begore you begin the run/ walks. Repeat.

If you have completed the C25k you already have extended in a similar way to get to a 30 minute run.

[Hidden in reply to Millsie-J]

Thanks for advice - I have done 6 x 5K all running but maybe I am just pushing myself too hard and expecting too much. Maybe I will try a few more 30/60 runs

Thanks

[Millsie-J Graduate in reply to Hidden]

If you have run 6 X 5 k non stop i would check your pace, slow down a tad and maybe try a negative split to see if you feel any better.

Just hydrating better may be all you need, the weather has definitely warmed up so that may mot be helping.

Good luck!

[gdcgray Graduate]

Back off on the effort. Pace yourself. Learn about lactic acid threshold and stay below that most, almost all of the time.

Slow down for sure.

Cardio and distance come first, speed follows. Take your time.

Stay properly hydrated including with electrolytes. Don't eat too close to run time. Give it a small meal maybe two hours prior. Warm up before official run time, cool down afterward etc, etc, etc . . .

I am a hard pusher. The hardest thing for me to learn was to take it easy and not to over push myself. I though the harder I worked the better progress I'd see. I found out, that's not true. When I finally took a deep breath and allowed myself to back off, my progress improved.

I have been watching some professional runners. Hayden Hawks, Sage Canaday and YiOu Wang - they all practice a LOT of "easy miles" with harder work outs scheduled less frequently.

Sage encourages new runners to do the same. Since I started doing what they said, and what the graduates on this forum say to do, things got a lot better for me. In one week, my endurance jumped from 30 minutes to 90 minutes! I have backed off and have been doing "mostly" in the neighborhood of one hour runs. They told me I need to "consolidate at this new level for a bit before pushing onward.

Work we do one week will show some results the next week and some in two weeks. Our body is adjusting to the new work load. We need to give it space and time.

I have learned that three main components of running are essential.

Training

Rest and Recovery

Nutrition

I've rambled on long enough.

Great job! I can tell you'll kick butt out there.