Very hard W4R1. Does an extended warmup help?

[anilkumarr11]

W4R1 was tough for me. I was not able to get a comfortable stride. I was on the verge of giving up on the first 5 minute run. However, I managed to push on and complete it. Do others have a similar problem where you struggle with your stride on some days?

Would a longer warmup help? Last week I was able to complete a 9 minute run after the WK3 run.

Also on rest days, not while running, I feel mild pain on my knees when suddenly standing up etc. Almost as if my knees are hardening up. I am a 42 year, out of shape(BMI 31) man. Is this knee pain something to be worried about?

[Bazza1234 Graduate]

Yes - an extended warmup is beneficial. Everybody knows /finally understands that the first 5 or so minutes of running are not fun. This is because you haven't enough oxygen in your blood when you first start to run and your body is trying to catch up - hence you are essentially running in an anaerobic condition until you reach your steady state ( if you ever do!) where you are then running aerobically. So - getting your heart rate elevated and getting your lungs pumping BEFORE you start to run (slowly) makes things easier for you. Try it and you will see- do some jumping jacks or pushups etc , knee highs and buttkicks to get that breathing and heart going . The C25K warmup walk is not really enough.

[Bazza1234 Graduate in reply to Bazza1234]

Of course - all within the standard admonition of "not hurting yourself in the process!! "

[Duracellqueen Graduate]

I started doing the RunnersWorld 5 pre run exercises around week 3 . It made a huge difference to how comfortable my legs felt. runnersworld.com/the-body-s...

[anilkumarr11]

Thanks folks, I will try that and report back.

[anilkumarr11]

W4R2. Started after an extended 10 minute warmup walk. It was still very very difficult. I guess Week 4 is really demanding.

[Amandana in reply to anilkumarr11]

Keep it up!! Amazing that you got out there for R2! If it's hard enough that you feel it might make you quit, there's no harm in going back to w3 and perhaps taking an extra minute onto the last 3 minute run, or two if you're feeling good. Or sticking to w4 for a couple extra sessions before heading on to w5. Keeping with it is more important than progressing at the prescribed rate!

[anilkumarr11 in reply to Amandana]

Thanks for the encouragement.

Had slight ache in my left knee and wanted to take an extended rest. However was all charged up today, so went out for W4R3. It was brilliant. I had a smile all through. I guess evening runs suit my body better.

Looking forward to the dreaded Week-5 now. Hope I am ready.

[Razouski]

It might also be worth doing some exercises to build strength in your knees on your rest days. Lunges and squats are good, also maybe take s look at the strength and flex exercises on the C25k NHS website.

Glad today’s run was better.

Happy running.