W1R3! Ouch! WTH

[AlasdairW]

Ok so on Friday I started C25K.

I got through run 1 pretty well. Before the run I was a bit afraid/nervous of the unknown. Well I ended up somewhat of a sweaty mess but definitely not broken or disheartened in any way.

Then on Sunday, off I popped for run 2. I felt better beforehand as I knew what to expect, and afterwards I felt pretty ok.

I’ve just done run 3. Well, what can I say? Disaster comes to mind.

Before the run I felt the best I’ve felt before a run yet. I even went as far as to use the first of the smily faces in the app. I’m British! It’s against my nationality to use the really happy one!

So off I riddle for my 5 min walk part and I’m still feeling ok. But then towards the end of my first run my shins were on fire. When I slowed down for the rest, they felt like they were going to explode. I managed to grimace my way through the rest of the runs, while my recovery walks got slower and slower and slower until it felt like I was barely walking in the last recovery section.

I’m hoping that it’s something really simple like poor sleep or not drinking enough fluids. Possibly it could be that I’m doing too much - I’m coming into this from an extremely sedentary lifestyle and I’m extremely overweight. I’ve been making sure that I hit 10k steps every day this week, but this is the first time I’ve focused on moving more in a long time.

I think I’m going to repeat the week because this just didn’t feel like it should if I’m planning to up my game.

Hey ho. As we all say the only bad run is a missed run, and I did drag myself through it, so that’s a good thing.

[UnfitNoMore Graduate]

10k steps is from a marketing campaign for pedometers in the 60s (I think) and has no scientific basis, and minimal benefits. Active 10 has a much bigger impact on health and fitness in a lot less steps, and time! BBC iPlayer might still have “the truth about...” series available, one of them was all about fitness and compared 10k steps to 3x active 10... well worth a view. Switching would be less demanding on you, and in theory you’ll complete at least 2 active 10s on run day... all 3 by the end of week 6!

Maybe that’s a factor, maybe you’re too fast, maybe shoes, maybe running surface, and maybe footfall (aim for flat and under the body)

Hope this helps. Very well done getting through this run... and week 1.

[AlasdairW Graduate in reply to UnfitNoMore]

Thanks Unfit. iPlayed does indeed have the truth about getting fit still on there. I just read it. Interesting viewing. I might look into the active 10s for the next two days as they are both rest days and see how I get on over the next week - see if I feel better next Tuesday.

Relating to the shoes - they are the correct type of shoe (from gait analysis) but they are slightly old and due for replacement.

Unfortunately from a speed point of view I’m struggling to go much slower lol - I think that would be classed as walking 😂

You’ve given me some things to mull over though. Thanks.

[UnfitNoMore Graduate in reply to AlasdairW]

There’s an active 10 app that scores for you... I only recently found about about it, but I am hitting them without trying a lot of the time, my walking pace has gone up since I started running, and I like pushing on.

I loved that programme... quite an eye opener... I’m considering getting that spin bike now!

[AlasdairW Graduate in reply to UnfitNoMore]

Bikes are a bit of an occasional weakness of mine... I’ve considered ‘Peloton’, ‘Watt Bike’ and ‘Wahoo Kickr’ but ended up managing to keep most of my money in my pocket, and just bought a turbo trainer for my existing bike in the end.

I’m downloading the Active10 app as you replied.

Let’s see how I get on. My main issue is that my life has very little walking built in so whatever I do I will have to find a way to add some. I might start changing where my taxi drops me off in a morning and evening to buy myself two 10s then I just need to craft another somewhere.

[UnfitNoMore Graduate in reply to AlasdairW]

I have an electric road bike, so may be cheating to use that 😂

[IannodaTruffe Mentor]

Well done, you did it.

When you are running can you speak aloud clear ungasping sentences? If not you are going too fast.

If you are getting painful shins then you need to reduce the impact, so again, slow down......yes, you can go slower. As long as both feet are simultaneously off the ground on each stride, you are running. No matter that you can walk faster. Also, avoid heelstrike and keep footfall under your body, not out out in front. Think about replacing those shoes as well.

Are you stretching after every run, as linked to in the guide to the plan? It can make a huge difference.

Repeating is fine, but the run you need to get the better of is the next one, not the last one. Not completing a run and having to repeat is in no way a failure....it just prepares you better for the challenge. healthunlocked.com/couchto5...