Long runs

[couchwheelie]

Apparently I am a runner now ! Week 6 in the bag 😁 but not easily. Worst week so far. Iam really struggling with the long runs. Any advice please?

So want to do a park run 🏃🏃!

[IannodaTruffe Mentor]

In what way are you struggling?

[couchwheelie Graduate in reply to IannodaTruffe]

I am just about completing them very slowly (the 20 mins + ones) .. but my legs after are like jelly and my calves really hurt today. Not had this before....

[IannodaTruffe Mentor in reply to couchwheelie]

Slowly is great. Your pace should be one at which you can speak clear ungasping sentences as you run, as described in the guide to the plan healthunlocked.com/couchto5...

Heavy legs can be a symptom of poor hydration.........2.5-3 litres of fluid each and every day, minimum.

Are you wearing proper running shoes fitted after a gait analysis done at a specialist running shop? If not that may be the cause.

Are you stretching after every run? It helps, see the guide.

Do strengthening exercises

[couchwheelie Graduate in reply to IannodaTruffe]

Thanks - there's some things for me to think about .. I do hydrate but not sure I am brilliantly consistent with it. I am stretching but will look at the advice. My shoes might need looking at - now I am a "runner" I maybe need to take footwear a bit more seriously. thanks

[SarahBrown Graduate]

I graduated about a month ago but today was also one of my worst runs ever so it can happen at any time.

Maybe go back a few weeks and start those again. I know it probably feels a bit negative by redoing what you have already done, but it could help with building you up to the longer runs again.

Any run that you start means that you aren’t a failure. At least you are pushing through them which is an achievement in itself.

Don’t give up. You can do it x

[couchwheelie Graduate in reply to SarahBrown]

Thanks - I am relunctant to redo but if this continues thatight be the way to go. I am still better than I was at the beginning !! Cheers

[SarahBrown Graduate in reply to couchwheelie]

So that’s a positive. You are better then you were when you started!!! X

[AnnaKarenina]

I kept reminding myself that the app was designed to be achievable and, even if it was tough, I could do it because lots of people before me had done it after the training I'd had. When it feels impossible, I have a lot of distraction techniques - counting red doors, naming birds, logging the number of steps, trying to remember the names of all the girls in my history A level class. I could go on, but realise I sound strange, so won't! I also try to remember how I feel when I achieve a run and why I started. Whatever works to get you through. Definitely stretch afterwards and drink lots of water too. A warm bath can be helpful for aching legs. You can do this thing!

[Katnap Graduate]

Hydration makes a big difference.

Also, try to avoid eating 2 hours before your run. You can scoff down your grub after to aid recovery... but not before you stretch 😸

Be a tortoise and not a hare!

You're 2/3rds done. It might not seem it from where you are but I found the final 3 weeks drifted by and graduation happened so quick!

Parkrun will be full of C25k graduates who will be happy to cheer you on.

Sshhh... Don't tell anyone but I sneaked in a parkrun W4R3. 😸

Keep running and keep smiling!

🎅 Xmas Katnap 🎅

[couchwheelie Graduate in reply to Katnap]

Thanks Katnap

I am trying to make an effort to hydrate consistently. It's the park run that is my goal 🏃🏃. I am a tortoise - any slower and I would be walking !

I will keep going cheers couch x