Week 8 R1...great success to get here, but feeling the first struggle...tips appreciated

[Fuzzybear32]

Good Evening everyone. Further i have got into this programme the more i have read the posts and tips on here...and know that a big part of this is the mental barrier which i have surpassed, further than i could have imagined at the start! As i said to my wife when i got in... this was 3 mins longer than last week...and i remember when running for 3 mins continuously was like hell...and now i did 3 on top of 25! Alas i have to say this one was one that i wasnt happy once it was over. Shins were in a reasonable amount of pain and wasnt mentally relaxed till past the 23 minute mark and knew i was on home stretch!

Questions i have

1) breathing any further tips than what i heard earlier on in programme - through the nose out the mouth. I struggled with my lungs for a long time tonight

2) water...i drink before i go out but sometimes want to drink a few sips while running, i try but again absolute pain any tips to get some water in without breathing it in fast or spilling it everywhere

3) rest days? any shame in having an extra days rest? I havent been regimental in doing a run every other day thus far but just wanted to check having two rest days is OK? Just feeling this might help me at the moment!

4) side note but still good to plan ahead. I do my running in the local park - and stick to the grass and mud mostly, I have only run once on pavement and it put me in absolute agony....any tips for improving this? If thats possible? When i ran on path i was over 20 stone so assume sheer weight would have had negative impact on my legs

and currently i weight about 18st 10..so to any big people reading this can attest you can def do this programme if you get your mind on it! But anyone else agree till i lose more that i would still stuggle on harder paths/pavements etc

[DiscoRunner Graduate]

Hi! Perhaps you are running too fast? 1. Once I’d learnt to run slowly (there’s a youtube vid - search Japanese slow jogging movement) that sorted my breathing out. If you’re breathing is heavy you’re probably running too fast.

2. I have a small hand bottle (donut thing) and I can get a few squirts in. Not loads but enough.

3. None!

4. The jogging technique I mentioned above is about low impact injury free running. I run on the path in my local path, but because of the foot placement and the small stride (well watch the film!) not having pain trouble. Running on grass is harder than on the path, so well done on that, so maybe a mix of different stride on the grass may help to run pain free? I’m trying to shift 4 stone, slowly through this and better healthier diet, I think it’s doable, but if worried check with your Doc, and take it nice and slow.

And well done for getting this far such a fantastic achievement already!

[Fuzzybear32 in reply to DiscoRunner]

Thanks for the advise, i viewed the video and will give it a try! I dont think i was pushing that hard all the way through but maybe i started quickly and could have been playing catch up i guess!!! I am intrigued by the 'grass is hard to run on than path' .... do you have any evidence ... the only thing i think i read on here somewhere is that grass can be trickier as its not even terrain so you have to watch for dips, bumps and so on! But my legs would certainly disagree. Even in park there is the odd path i sometimes drift on and my shins just tense up after a few steps although i will try at the ultra low jog speed and see!

[DiscoRunner Graduate in reply to Fuzzybear32]

Sorry, I meant that it’s easier to run on a path because there is less resistance, because the grass is a softer surface it’s easier on your legs, but you are also working harder, as the soft surface is absorbing some of your energy. It takes more work to run on grass. So you’re getting fitter faster, but getting puffed out because you’re working harder! So the slow running, but on grass, should give you best of both worlds - easier on your legs, but slower so your breathing can be more natural. Hope you enjoy your slow jog, I’m out to try my first 45 mins tomorrow - at that slow pace! 🐌

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress

This guide to the plan is essential reading healthunlocked.com/couchto5... and will answer most of your questions including breathing.

Enjoy your journey

[Tiggercnk Graduate in reply to IannodaTruffe]

I’d also say slow down. You’ll find you can breathe easier and shins won’t hurt. Shins splints are generally a sign of going too fast. If you haven’t invested in good running shoes (and having gait analysis) then do so. I’d also say that running on grass and mud is really difficult and you may be adjusting your gait to suit which might be contributing to the shin splints. As for rest days it’s fine to take 2-3 days off between each of you need to. You won’t lose your fitness in that time and you may need that time to recover from splints.

[Fuzzybear32 in reply to Tiggercnk]

Similar to my reply above, thanks for your feedback. But you also say grass and mud is difficult, but i cant understand that the only thing i think i read on here somewhere is that grass can be trickier as its not even terrain so you have to watch for dips, bumps and so on! But my legs would certainly disagree. Even in park there is the odd path i sometimes drift on and my shins just tense up after a few steps although i will try at the ultra low jog speed and see. I am usually very good on my feet / balance so maybe thats why im doing ok! I will also looking into the gait analysis i only have some cheap trainers at moment (nike revolution 4), which have faired quite well thus far. Although will be interesting to see if any shops have my size...13

[Actually Graduate]

Hi

I've been doing C25k since September and have only ever gone out twice a week. It suits me and I figure twice is better than none! I have also been injury free and am now up to week 9 so personally I think it's better to take the stages slowly whilst your fitness levels improve. So please don't beat yourself up over having rest days.

[Munchbunch7]

Hi Fuzzybear, I’m sure you have done this but there are different types of running shoes for different terrains -mine are for a mix of terrain so can run both on road and through woods etc. If you are determined to keep running in your life I would suggest going to a proper running shoes shop where they look at your gait and running style and get fitted with the right shoes. Mine were £100 but so comfy and padded and well worth the investment. Good luck, sounds like you are doing fab work!

[ButtercupKid Graduate]

Hi FuzzyBear, I offer you the advice of my former driving instructor: When in doubt, slow down !

I like to have water with me and I find it helps both hydration and breathing to take a small mouthful, hold it in the mouth for a few seconds, and then swallow it down. No idea why it works but it does - for me anyway ! Well done for getting to week 8. It does feel like serious hard work at this stage, so take what rest you need, and all the best with it x

[Jell6 Graduate]

I'm with Munchbunch7, the right shoes!!😊.

Drinking plenty the day before you run should mean you don't need to take fluids with you, assuming that you don't live in a very hot climate.

Running with a bottle in your hand can alter your posture and create some issues.

And of course take extra rest days if you need to, or if life gets in the way.

Enjoy it 😊

[Parapluieblue Graduate]

I use a 250ml runaid water bottle. Tiny nozzle, so limits amount of water I can ingest in one go so I don't feel like I'm drowning. Always need water with me as I drink quite a bit on my cool down walk. Happy running.