ADVICE NEEDED

[cmcadams]

Why am I slowing down? I've gone from managing 5k not easily but ok'ish to struggling breath after about 5 mins, heavy legs, having to stop and start all the way to the 5k and feeling like I've at least done double that and taking 3 to four mins longer. How can I get back to 'normal'. Any help would be appreciated 😦

[Irishprincess Graduate]

It could be the weather as it's humid and that makes running a tad harder. You might also be going off too fast.

Don't overthink it and just run. Some will feel easier, some will feel harder and sometimes there is no obvious reason. This is the runners' curse.

[JaxO Graduate]

I've been feeling the same for about 8 weeks now as well! So, I'm using another running app and this includes intervals (includes very short sprints, short runs & longer runs, total workout is 5k) only been doing this for one week, but I feel so much better. I was just doing 5k x3 a week which was good, but I've learnt that you shouldn't do same thing over again. I also include 1x 14k bike ride a week as well. Lost three pounds last week as well. Good luck and perhaps by you changing your running technique will help you too. 😃

[linney1 in reply to JaxO]

Hi really like your post ,I'm on W3 and hopefully will finish programme.after that I'd like to maybe do you new running app does sound interesting,interval training &bike ride ,many thanks

[asking79 in reply to JaxO]

I'm curious, what is the new app called?

[cmcadams Graduate in reply to JaxO]

That sounds good will try it next week x

[ang68 in reply to JaxO]

Hi JaxO

Just wondered what the app is that you are using please? Thank you.

[JaxO Graduate in reply to ang68]

Ah yes, the app! I'm not I'd recommend as yet as I've only been using the free version for one week, it is called (believe it or not) Running for Weight Loss. The app has a white background with a red flame. It is quirky and I'll keep using for a while. Make sure that you choose the right level though. 😉

[ang68 in reply to JaxO]

Thanks that's great I will have a look. 😄

[IannodaTruffe Mentor]

Maybe​ you need a break. Every runner should programme in a week off every few months. You will come back revitalised.

[AncientMum Graduate in reply to IannodaTruffe]

This man knows what he's talking about!

[cmcadams Graduate in reply to IannodaTruffe]

Thanks going to take it easy this week and start fresh next week x

[ladyharvills Graduate]

The same thing has happened to me over the past 3 weeks. The temperature has alot to do with it.

[GoogleMe Graduate]

All good suggestions. I'd add more mixing it up in terms of time of run and change of route... but if those don't do the trick in a few weeks (assuming you are reasonably confident about the quality of your diet) I think we owe it to you to point out that for a few people here a drop off in running performance has been the first sign of something awry with their health, so it is then worth seeing a GP.

[mcgurranhouse Graduate]

I have had days where I have run at 6.30 per kilometre and it has felt like 4.30 per k in terms of effort - sadly I have never had the opposite happen! Some days you do wonder why you put your running shoes on! We all have bad days, partly breathing partly pesky gremlins. You can do this, trust me! If your breathing is giving you bother just slow down a bit until you are comfortable - you will be fine! Good luck.

[rich_wolves Graduate]

Hi, I was the same. Kind of never got beyond that but occasionally I would fly through a 5K but the vast majority of runs , I had heavy legs and struggled through. But that was 3 years ago and I'm now about to start it all over again as I made the mistake of stopping at Christmas and now I can't run 1k!

[cmcadams Graduate in reply to rich_wolves]

I hope it goes 👌 and you get back into it x

[AncientMum Graduate]

Think lots of us have been where you are now. Possible solutions are:

1) Take a week off and rest -as IannodaTruffe says, we all need rest!

2) Go back and run the W1 podcast a couple of times and surprise and delight yourself by how much progress you've made since you first started running.

3) Buy yourself some new kit - it's amazing, the restorative powers of a new top.

4) Try listening to an audiobook to take your mind off what you're doing - if it's interesting, you may run a continuous 5k without even noticing it.

5) Slow down. If your 5k PB is 30minutes, run it in 35minutes; if it's 35min, run it in 40min; if it's 40 min.... you get the picture. Basically, concentrate on finishing, not on how quickly you finish.

6) Try run in the cool of the day. Who enjoys running non-stop when it's 27C and the sun is beating down strong enough to burn your skin off?

7) Try running somewhere else. Sometimes a change of route can work wonders.

8) Make sure you're well fuelled and well hydrated - you can't run on empty

Just a few ideas. Hopefully one will work for you. Good luck 🍀🍀🍀

[cmcadams Graduate in reply to AncientMum]

I am going out with my friend tomorrow she is on wk1 r1 so hopefully it will help. I'll let you know as going to do 2 and 5 x

[Gillma Graduate]

I know nothing - only on w7 (to my amazement) but am curious. Would 4K be comfortable?

[cmcadams Graduate in reply to Gillma]

Wk7 your nearly there its a brill feeling when you get that last run done x