Couch to 5K
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Advice please 😬

Firstly happy Christmas 🎄 one and all hope you all had a great day yesterday with your loved ones where ever in the world you are. Very quiet day for us with my 95 yr old Mum staying from sussex. She’s fit and healthy and attends chair aerobics every Friday in her sheltered housing 😂👍.

Well l qualified end of November from C25K and have religiously run 3 times a week since then and not missed any.

I’m really pleased that lm maintaining 3 times a week and that only 4 months ago l couldn’t have run at all and have run approx 109km to date but ...........

I’m getting slower

Seem to be not covering the distance l was doing ie 3to4 k only each time now was doing some 5k +

Feeling nauseous

Energy levels not so good

Nothing has changed ie diet haven’t been unwell it’s just not as easy as it was ??

Relaxed when running but need to change my route as getting bored.

Any advice or words of wisdom would be good.

Been out this am barely covered 3k and very slow although don’t have a problem with that it was really just hard work when it wasn’t before ?

Due to run again on Thursday. Xx

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I’m very new to this (W1 still) and so I’m sorry I can’t offer any advice. But, I just wanted to say congratulations on what you’ve achieved so far and graduating,..... and, congratulations on keeping it up!.... (I bet there are some people who lose motivation after graduating)

I keep reading on here variations of slow and steady win the race. It really doesn’t matter about speed does it?.. let go of your worries and relax and try to get back your early enthusiasm and maybe you’ll naturally speed up again in time?

Also, just because you’re not aware you are ill, it doesn’t mean your body isn’t busy fighting something off... cut yourself some slack, you’re brilliant!👍😜🤟

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Thank You for your kind words. Well done on starting this great program enjoy 👍🏃‍♀️🏃‍♀️

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I agree with Lillybeth, perhaps you are fighting off something or just a bit run down? Maybe take a little break from running 3x a week, just do one or two. Perhaps try an interval run? The NHS Couch25k+ podcasts are good (stepping stones would be a good one to try). You are doing SO well, congratulations 👍😀

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Do you think the time of year is having an impact..??

I suffer really badly during the winter... everything for me seems to slow down, as though I’m in hibernation mode. My running, too, seems to have slowed but I was unwell for a little while and then had 12 days of non running.

I always up my vitamin intake during these awful months and it does seem to help.

Regardless, I’m just so happy that I can get out there and run (in whatever comical, unattractive, slothness form it may take) 😂

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Hi there.. and well done! Make sure you are putting some exercise in on the rest days... you need to keep stamina levels going :)

This time of the year can get to folk a bit and slow us down.. so some brisk walks and an exercise regime may help :)

Change your route....try some walk/run runs...I think if you can get back onto a pattern... then maybe try the C25K+ podcasts.. they are a bit challenging but structured and can give you a boost!

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I’m out walking at a brisk pace with my dogs 4x daily so not resting on non run days. I have some time after tomorrow to sit and make some plans for what to do next and will listen to the podcasts. I’m frightened that if l take a week off l won’t get back to it and the benefits that l get far out weigh any negatives. X

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You will get back to it...and although you walk. maybe pop some other exercise in too..as IannodaTruffe suggests.. take a week off from running...do some core strength exercises and some stamina ones too. See if there is a plan out there that you may fancy trying at some point...a personal challenge... :)

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If you have not had a break from running since you started, I would suggest a week off running. All runners, regardless of level, should do this every few months.

Also, are you running at a conversational pace.......can you hold an ungasping dialogue.........it not, you are running too fast most of the time and are almost bound to suffer from burnout. runnersworld.com/running-ti...

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It was very cold here today and it took me a while to get my breathing under control but once l did it was fine and l often sing along to my music 😂😂😂 ( live very rurally). My pace is very slow 10.47 average today!! 😄. Hope all is good with you at present. 😄👍

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I agree that you might just need a little break from running. Tey taking a week off and see if that makes a difference.

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I haven't yet taken any time off running but l do change my routes and running times. Pretty much all the time, and it works for me.

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My question to you would be ‘Are you still looking forward to going out on each run’? If the answer is ‘No’ then I would take a break for a week and recharge your batteries.

I’ve cut down to 2 runs a week, it suits me as I’m fresh when I do go out and really look forward to it!

You’ve done really well to get this far so don’t beat yourself up 😊

Take care, I hope you sort it out and get your mojo back 😊

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Sounds as though it has all been a bit intense in the few weeks since graduation and that the suggestions for a wee break/easing off a bit may be good ones (it sounds as though you are not yet confident about running being part of your life... it's true that it's possible to let things slide and before you know it, you've given up without intending, but there's a sweet spot)

I should say though that if a little of this doesn't effect a positive change in a few weeks then it is worth bearing in mind that one of the many benefits of running is that it can help to flag up early signs of treatable illness and provide some firmer evidence to take to a GP. You wouldn't be the first here to have anaemia or thyroid problems or whatever.

Maybe too experiment with things like timing of run, timing your eating, getting enough sleep.

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