Legs feeling weak

[Beetrootface]

Hello,

First time poster here. I completed couch to 5k a few weeks ago and have been getting out for a 5k run at least twice a week. I found couch to 5k pretty straightforward despite being incredibly unfit beforehand. However, I feel like I’ve plateaued in terms of fitness. I don’t get particularly out of breath anymore but my body is just so exhausted by about 3k and I really have to force myself to complete the run. Anybody experienced this? Did it ever improve? Is it just because it’s so warm at the moment? My legs just feel so weak towards the end. I’m a bit fat so maybe it’s just hauling my body round that’s doing it but I had hoped that my legs would adapt by now and that I’d be able to comfortably run for 30 minutes. Any words of wisdom? Thanks in advance

[Oldfloss Administrator Graduate]

Are you doing other stamina and strength exercises too... if we want to run and keep running.. the rest day exercise that we used on C25K has to be maintained.

The weather is tricky at the moment.. so hot and humid.but if you are hydrating well and doing those exercises you should feel okay

Try some shorter runs.. different routes too..get out early and take it really slowly and steadily and see how you go

[Eiralas Graduate]

It could be a bit of dehydration, especially in this hot and muggy weather. Have you tried drinking more water, including on your rest days and not just before a run? This is something I could improve on myself, but if I am well hydrated (or at least better than usual!) then the runs seem a bit easier.

[AlMorr Ambassador Graduate]

I am wondering why you call yourself 'Beetrootface', I assume it is when you stop running you have a red face. It is better to run C25K at the coolest time of the day, if possible get your runs done in the early morning, certainly not the middle of the afternoon. Perhaps you are going too fast, the motto of C25K is "slow and steady" Today where I live in Central Scotland the temperature was 27C, I ran round 2 of week 7 this morning when the temperature was 14c, I could not have done that in the 27c heat, we got heavy rain and thunder later and that brought the temperature down, so get your runs done in the cool of the morning before the heat comes if at all possible.

[Richard7 Graduate]

Hi. I too have a free pounds to shed .. some have gone thanks to more disciplined eating and also a new love (did I say that) for running.

If I push myself too hard I am struggling to get myself to 5k sometimes .. yesterday I ran it with ease as I set out much slower than usual for a longer run. Speed does make a big difference to how quickly I get worn out.

When I finished C25K I would run for 30 minutes and stop, through encouragement of others after about 2 months I pushed myself up to 5k in 45 minutes. It was tough but that push up eventually paid off in terms of being able to do it regularly even though it can still be tough.

I would suggest that if you slow up and try running a bit longer/further over time that your legs will get more used to it and you will find your OK distance getting further.

[Beetrootface]

Thanks all for your replies. It was slightly cooler today and I did find it a much (well slightly anyway!) more pleasant experience so I think I must be struggling as a result of the heat. Unfortunately I don’t have much flexibility regarding when I can go for a run so it’s normally early evening when it is still rather warm. I’ll just have to struggle on through the warmer days and enjoy the cooler ones! Thanks again for the tips.