Learning to slow down

[Robert_IS_a_Runner]

I was thinking about what I would tell myself in week 1 with the benefit of hindsight.

1. Jelly legs / legs like lead weights.

Lactic acid builds up in the leg muscles as we run. As we get fitter our muscles process it more efficiently and get rid of it quickly.

But at first we produce more acid than our tired old muscles can deal with. This acid is what causes legs to feel like jelly or like lead.

The solution is simply to run more slowly so that you give your muscles time to get rid of the lactic acid.

2. Lungs burning

Muscles need oxygen to burn energy. If your body demands more oxygen than your lungs can give then then you feel terrible.

As you get fitter your body soon adapts and can provide the oxygen needed without your chest feeling like it's going to explode.

The solution is to run more slowly to give your body time to adapt and up its oxygen efficiency.

3. Brain saying "stop this right now!"

After years of inactivity running is a bit of a shock to the system. It's not comfortable and we all like a comfy life. The worse 1. and 2. above are the more your brain will be sending out messages like the red alert on Star Trek's Enterprise.

The solution is, of course, to slow down.

I think years of being told to run faster at school meant that it took me 9 runs to really get it and believe that slow running was nothing to be ashamed of - quite the reverse. I've never felt so fit in my life, or run so far, or enjoyed exercise so much - all due to slowing down.

Sorry for the long post.

Hope it's helpful if you're struggling with any of the above like I did.

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Definitely agree with point 1. I slowed down even more this morning and managed my W2R2 just fine.

[UnfitNoMore Graduate]

Are you saying slow down? 😂

Just kidding... very informative post and well put.

[kriswhoruns Graduate]

This is great advice, I’ve impressed myself having just completed W1R3 this morning and getting to 1km in 8mins45secs (as opposed to 9mins15secs on W1R1) but I’ve had to remind myself it’s ok for this to be a fluke and that it’s ok to Plod Like A Sauropod (as my friend who did C25K says)

Bit nervous about Fridays W2R1 but we will see

[cheekychipmunks Graduate]

Massively helpful Robert. Thank you! It’s all so true. I only ran for one brief period before in my life and that was attempting a 5k ‘fun’ run about 20 years ago. Fun? Absolutely not!

But I’d had no guidance. I’d go out ‘training’ and run as fast as possible. I hated every single minute. I did complete the 5k in about 42 minutes I seem to recall, but the fact my time then is probably similar to now, coupled with me being 20 years older just shows how slowing down is key. I finished my 5k like a heap of gasping jelly I recall. Now my breathing is 90% under control, just slightly tired legs. And I run much slower. No coincidence. 🏃‍♀️👍🏻

What a brilliant programme! 🙌😀👍🏻

[Robert_IS_a_Runner Graduate in reply to cheekychipmunks]

It is so liberating. I wish my old PE teachers had understood. I wonder whether they teach running like this now.

[cheekychipmunks Graduate in reply to Robert_IS_a_Runner]

If not they should! 🐌🐌🐌😀

[telford_mike Graduate]

Absolutely spot on. We should have a 'slowest runner' competition 😂

[Ang33333 Graduate]

Slow is good!! 🐢🐌🐢🐌🐢🐌🐢🐌🐢🐌

[Tartancat Graduate]

It took me 4 failed attempts at W5R3 to realise that when people say slow they mean REALLY slow. And it worked! I've just managed 6km...still slow but it beats walking!