W7R1 - Long run niggles?

[FfiJones]

I've just done the first run of Week 7 last night (ouch) which I found to be more difficult than when I did the same run at the end of week 6.

With the longer runs my legs start to ache and feel like lead about halfway through and to combat this I tend to slow down when I struggle - last night I had pretty bad lower back pain as a result of slouching when running slowly.

Any tips for combatting "heavy legs" and lower back pain?

I'm also feeling quite frustrated that I'm nowhere near getting 5K done in 30 mins!! Last night I got 3.75 K done (including the 5min warm up walk and 5min cool down walk). I just can't imagine that I'll ever get to 5k with an extra 5 mins at the end of the programme?

[Whatsapp Graduate]

Firstly, if you are having to slow down halfway through because you are worn out then start slower. You need to learn pace yourself to run over the whole course. This takes time to learn. But your body will tell you when it is not right.

Stretching exercises will help with niggles.

There is no app that can guarantee that it will get all runners of different shapes, sizes, ages and abilities to run 5k in 30 minutes in 9 weeks. (A straw poll on here a few weeks back saw a high percentage forum users state that they had not reached 5k in their 30munites of running.) But it will get you running for 30 minutes. With time and consistently running X3 per week you can get to 5k in 30 minutes.

[Wannaberoadrunner Graduate]

I had virtually exactly the same problem week 7 run 2. I just went slower and waited two days for the third run. I wouldn't worry about it.

[damienair Graduate]

Even if you are running or jogging slowly straighten your back up and lift your head. As well as preventing some lower back pain it also helps with your breathing.

I am on week 9 now and have done a few parkruns which are 5k long. I have done 5 so far and have not got anywhere near doing it in 30 mins. I was thrilled last week when I did it in 32:52. My new personal best. My first Parkrun was at 39:14. Even after getting through the plan there is a lot of work required before most will be able to run 5k in under 30 minutes. My aim is to keep doing 30 min run 3 times a week for 8 weeks, then start working on speed. I would like to be able to comfortably and consistently run a 30 min 5k by the end of September.

Damien.

[MarkyD Graduate]

I'll blame it on the heat, but <exasperated sigh>:

The aim of the program is to run for 30 minutes three times in one week.

C25K is more catchy that 'C2r430m3xi1w' but gives a misleading idea of the goal.

Try to run 'upright' in a relaxed stance: think about a string pulling your head up, shoulders slightly back and your arms going forward and backwards, not left/right across your body. Short, frequent, gentle steps and try to run at a consistent pace. I agree with Whatsapp : if you need to slow down, then you set off too fast.

BUT

To put it all in perspective, you can expect your running to be all over the place with this heat. Come the cooler weather at the weekend and you'll get on just fine.

[damienair Graduate]

I was out for my run earlier and a thought hit me. C25K means that by the end of week 9 you will be off the couch and off your ass and doing 5k. Maybe not running a full 5k, but with the 5 min warm up walk, 30 minute run and 5 minute cool down walk you will have done a total of 5K or pretty close to it.

[Maddee_6333 Graduate]

Have you checked your shoes? Might you need new ones? If you normally run on pavement maybe try a couple of runs on grass or bark chip.

[FfiJones]

Thanks for all the comments guys! I'm going to imagine that string holding my posture for me next time I run!

When I look back to the first run and the agony of it (When I started I was over 17stone and unfit) and then think about the fact that I now run for 25mins at a time... anything is possible. I'm going to enjoy the programme then after I graduate find a parkrun to attempt a 5K and enjoy it no matter how long it takes!

I've read posts on this community since first week but only now had the confidence to post - I think I may finally be feeling like 'a runner'!!