Couch to 5K

Week 4 run 1

Oh dear. I think I need a bit of encouragement.

I thought I’d be ok on this as I trialed a 7 minute run the other day (shouldn’t have done it really) just to see if I was ready for week 4. It made me all confident when I did it. But today was tough! I mean really tough🙈. I didn’t even feel elated on completing it. Just slightly dizzy and glad it was all over. I shall try and put it down to dehydration maybe or running during the daylight which I don’t really like. But I’m not actually looking forward to run 2. 😞

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Hey...don't despair. As you've probably read on here, we've all had bad days, and when least expected.

Whether you're looking forward to it or not, get out there for run 2 and prove to yourself you can do it :)

One bad day shouldn't define your mood going forward. It's all experience and, no matter how you felt at the end, you still did and and for that, well done. Keep it up.

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Thankyou antonioa. It really does help to read that. I have no running buddies to vent my spleen to so it has to be you lot! I hope your Achilles is feeling better and repairing. I’m sure you must be frustrated, but probably not at all envious of my struggling in the cold rain today!

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Haha.....frustrating doesn't get anywhere near summing it up :( I think I'd have gladly swapped my achilles problem for a cold, wet run!

I've been doing loads of stretches and the pain has subsided. I'm still aiming for Monday to do W3R1 again.

As for using us to vent, feel very, very free :) :)

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Yes, I’m sorry. You probably would prefer a run to Achilles pain. 😬

Well I’ll run again on Monday night after work. At least I know there’s one in the bag already. Hope you manage to get back into it on Monday but take it easy. I look like I’m going backwards sometimes! 😂

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No need for apologies. I wasn't "venting" at you :)

Get out there for your next one (as and when) and don't let me catch up!!

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But.... you did it! Yay you!🎉

One bad run, but it’s fine now and I bet you’re next one is fab! Good luck!

Liz x

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Thankyou Liz! Everyone on here is so nice. No wonder we’ll all get there in the end!! X

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Well done Jude😊....

You found it tough, but you did it...

That run is now banked in your legs and will help towards the next...

Trust the program, it will never be easy, but it is doable, you are always ready for that next run...

No need to 'try' out extra bits...just take your rest days and yes, being hydrated will help your muscles work.

Always do some stretching after your warm down walk while your muscles are still warm too...

Good luck with W4 R2...you will nail it😊x

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Thankyou for your encouragement. It really helps to hear that I struggled for a reason. The idea about it being banked in my legs helps me realise that even tough runs are there to build me up. It makes sense. Yes, I was silly to tag on an extra run last week but I felt good so I just set my timer and stopped at 7 mins 22 seconds (to be precise!) which gave me faith in myself back then but in hindsight was probably not a good idea. I will stick to the program from now on. Thankyou. 😊

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👍

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Some runs feel tougher than others, but you're a new runner! try not to overthink and worry about it, just do the best you can at what feels comfy for you, at a SLOW and steady pace.

Of course, hydration plays a part, so make sure you're drinking enough water everyday, and, do you feel warmed up after the warmup walk? some don't, I don't always, so I limberup in doors to help, then do warmup walk, also make sure to stretch well afterwards...

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If anything I overheat in any weather which is why I’m ok starting this program in the winter. I probably will avoid running in hot weather.

Yes, you’re right, I need to take in more water. I’d had breakfast and a cup of tea an hour before. That’s not enough is it! 😬

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Drinking more just before you run to ward off dehydration isn't going to help, you need to make sure you have enough in the days previous and make sure you drink enough fluids (mainly water) all the time.. and if as you say you "overheat" and sweat a lot particularly in the summer then you'll need to drink even more..

😊

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Ah! I need a radical change in my drinking habits then. I will do that.

I get hot, I think, because a lady of my age does tend to struggle with temperature regulation!!! 😂😅

I’m sure a few of the 50+ ladies on here agree.

Thankyou for your advice. 😊

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The NHS recommendation is that you drink a minimum of 2-2.5 litres, but if you are exercising then you probably need 2.5 to 3 litres each and every day, in small doses to maximise uptake by your body. Lack of hydration leads to sore muscles tired legs and possibly headaches, as well as generally below par performance.

It is all covered in the guide to the plan healthunlocked.com/couchto5...

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Yes, my wife who had hot flushes at about your age totally agrees, could be a nuisance for her sometimes when we were out, looking at you though, you still look good for your years.. the running will enhance you even more..😊

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Thankyou. Though I did choose my profile pic carefully!!!

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I hear you !

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Well done for getting the run under your belt. Slow and slower still. I always have a glass of water before my runs. It helps me. I hope you enjoy your next run 👏

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Thankyou. I am very slow. I probably look really silly but at least I’m out there. But I have realised that, in the past, I’ve gone way too fast and just hated the feeling after 40 seconds. So the advice to go slow is key to the whole thing. 😊

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You're in the same week and position as me. I did run 2 of week 4 yesterday and struggled like hell. I guess nobody said it be easy. Not looking forward to the next run myself but if I struggle I've decided I might do a second week of week 4 until I'm comfortable to push on.

Keep us posted on how you progress and good luck

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I will do Pete. It’s always good to talk to someone at the same stage. Yes I may repeat a week if I struggle again.

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I agree. Sometimes we think we are alone and the only one failing but I realise it's not just me. I've come a long way in the last 12 months and just started running.

Never really been a runner.

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Same here. Never run before.

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You doing it purely for health and fitness or have you got another goal you're aiming for?

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Purely for health and fitness I guess.

I’m lucky to still be healthy and I’d like to stay that way for as long as I can.

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I'm the same and at 56 I look at people my age who look out of shape and losing mobility. I think I'm not ready for that yet I'm too young lol. I like to set goals though even small ones to keep motivated

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Have you read my personal blog?

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I’ve seen links to it. I will look it up.

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Don't laugh

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Oh...don’t be disheartened, some runs are good, some runs aren’t so good, but they are all runs....everyone on here has felt exactly the same as you, but we’re still here....dust yourself down, take a deep breath and you’ll be fine for your next run

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Thankyou. I’m aching today for the first time in the program but nothing serious I don’t think. I may go out for a walk to stretch. But I think I found weeks 1-3 easier and thought I’d nailed it!!!

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Ahhhhh, the surprises you get along the way!! Just when you think you’ve got this, something happens and you start to doubt yourself....read back on some posts from graduates and you’ll see that you’re not alone...just put those doubts aside because you can do it, really you can 😉

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Thankyou. W4 R2 on Monday.

I’ve done it once so I’ll do it again. 👍🏼

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Absolutely 🏃🏼‍♀️💪🏻

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I’m doing W4R2 on Tuesday as I feel like I need 2 rest days due to my feet playing up. Look forward to seeing how you find it!

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Yes, it’s good to chat to someone at the same stage. I’m really achey today but hopefully will feel ready tomorrow after work. 😊

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Let me know how it goes ! I’m worried about my feet but trying out my new trainers for mine tomorrow 😁

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