Need some encouragement/virtual slap

[Feeling_Runderful]

I am currently off work with secure depression and anxiety. Started running to try and tone up and to help my mental health. I completed the c25k after 9 weeks and loved it as it was easy to see the progress and the challenges. I felt like I was achieving each week and I was doing well with my pace.

I’m struggling now. It doesn’t help that my sister isn’t talking to me after I took an overdose and now my mum has been diagnosed with cancer ... again! So scared of losing her but she beat it first time and she will again. But have some problems with running

I finished the programme and then did a few weeks consolidating the 30 mins. Then I decided to not use the app (I don’t like knowing the time every 5 minutes!) and just use MapMyRun. Did warm up and then switched it on and ran to 5k and completed in 35 mins.

So that’s where I am - running 5k in 35 minutes 3 times a week. My family are so proud of me but I don’t feel it. I was doing a km in 6 1/2 mins and now doing in 7 mins. I am just feeling like I’m rubbish and I can’t do it. It’s stupid as in January I could barely run 1 minute but I just can’t see the achievement of what I’m doing. I tell myself not to focus on pace.

The other problem I have is that the muscle at the top of my thigh on the outer part of leg is hurting. I’ve been doing stretches, using foam roller on it every day, icing, heating and leaving 2 days rest between runs. When I go to do the run again it doesn’t hurt but then after about 3k it is a dull ache and although not in agony it’s the only thing I can focus on and feels worse than it is. It then hurts in evening.

I don’t know what to do. Running is my life line. I can’t not to it. It’s the only thing That gets me through. Going on holiday in a couple of weeks so I will give it a full weeks rest then.

I’m just lost of how to see I’m achieving something. I thought I would see it in an improved pace. Maybe if I get this muscle working it will help. And I’m lost as what to do with this muscle and worry I’m going to be more injured if I continue.

Just feeling a bit lost and need some help from you all. Thank you if you have read all of this!

Em x

[bananahead Graduate]

Hi Feeling_Runderful, it sounds like you have a lot on your plate at the moment. So sorry to hear about your mum's diagnosis, and the issue with your sister. I hope everything works out in time. NHS has wonderful treatments for Cancer.

The only thing I can think of to say for the running is maybe go for shorter runs until your leg is better? Long term,iIs there a local running club you could join and meet people? Or perhaps you might like to find a running challenge to aim for?

Good luck and keep posting on progress or to have a rant, it all helps.

Be easy on yourself and Have a good day.

x

[UnfitNoMore Graduate]

Ok... lots going on there... sorry to hear about your mum and good to see the overdose hasn’t taken you. So what you were enjoying could really help. That said, a longer rest for that muscle could be good. Or, do some short runs, keep it under the point where it hurts. I’m assuming you’re still running all the runs at the same effort level, which can plateau your performance, and not being that into it, with some discomfort could well be why you’re a little slower. Maybe the time is right to set new challenges? Following a new plan could help... good plans have varied run lengths and speeds, mostly slower speed. You could go a little longer on one run and do some short speed work on another and look at getting sub 35 minutes... you could follow ju-ju-‘s plan on the Bridge to 10k forum... but it certainly sounds to me that the challenge/achievement element motivated you... find a new finish line and then get on that start line... just look after that muscle first. Happy running.

[damienair Graduate]

Hey, well done on completing the plan. And then we’ll done on continuing to run 3 times a week. I have fallen in love with Parkrun. It is the most wonderful movement in the world. A free timed run in the park every Saturday morning. I both run and volunteer at my local Parkrun and I sometimes do a little Parkrun tourism. I now know more people in my community as a result of Parkrun. It’s social, fun , challenging and very rewarding.

I finished C25K two years ago. I would not still be running if not for Parkrun. I run on a Monday and Wednesday evening and then Parkrun on Saturdays.

If you want to improve your pace start doing some interval training. Try running 1K at a 6 min/km pace, recover by running 2nd km in a 7min/km pace and repeat so as that you are running 1,3 and 5 at a much faster pace than km 2 and 4. I call them killer K’s. When you get comfortable with those intervals change to faster times and keep stepping it up. I’ve gone from 35 mins for 5K in January to 27 mins now for 5K.

Did you get a gait analysis done? Just wondering if the pain in your leg after 3K could be gait related. Do you stretch before the run?

So sorry to read that you are going through such a tough time. Keep running and go to a Parkrun this Saturday. I genuinely can’t praise it highly enough. GP’s are now prescribing Parkrun to people. And keep posting here. We will all support you.

Damien

Parkrun addict

[Feeling_Runderful Graduate in reply to damienair]

Yeah got gait done so confident with trainers and do the stretches. Might do park run but worried about running on grass rather than pavement? I run around a beautiful lake full of wildlife so enjoy that!

[damienair Graduate in reply to Feeling_Runderful]

Most Parkruns are on path or tarmac pavements. Have a look online for your nearest Parkrun and have a look at the course page. I’ve gone 6 different Parkrun courses and all were on paths.

Damien

[Feeling_Runderful Graduate in reply to damienair]

That’s good to know!

[IannodaTruffe Mentor]

You are still a very, very new runner and while you have found that running provides a life line you need to adjust your appreciation of your own achievement. Progress as a runner does not follow a continually upward curve.

Our early months as a runner show amazing progress, as a consequence of C25K and for many that progress will slow. Don't view a few runs at a slower pace as a sign that you are going backwards..........think and look long term.

Have you read the guide to post C25K running? healthunlocked.com/couchto5... in which I suggest increasing the duration of only one run per week, keeping the other two at 30mins/5k. Also your obsession with pace suggests that you are trying to run every run flat out. That is a newbie runner error and you will see better overall progress in performance by running 75-80% of your time at an easy conversational pace with only the remainder pushing pace.

You may just need a rest. Your upcoming holiday is perfectly timed for you to take the pressure off yourself, relax and forget about running for a week and come back stronger and refreshed.

Everything else going on in your life has an impact on your running, from your last night's sleep to your family relationships.........if they are less than perfect, then so will be your running. You may not be able to change everything, but you can control your approach to your running.

Running, for many of us, is a lifeline, something that makes us feel alive when our lives seem otherwise to be overwhelmingly bleak. Learn to appreciate a long slow run in a beautiful place. Don't even look at your pace. Forget about time.

It will provide the magic to get you through. Believe me, I know.

[Feeling_Runderful Graduate in reply to IannodaTruffe]

I am

Obsessed with pace but not running flat out at all! I always prefer to finish the 5k so go at a slow and steady pace. Need to appreciate that in jan I struggled to run a minute! I’m going to ignore pace and just enjoy it more definitely. I run round a stunning lake filled with herons, egrets, swans, ducks and the odd random turtle . Hate running anywhere else! Think I will take it easy until my holiday and get my muscle sorted and then hopefully will get better. I don’t think it’s that bad but as soon as I notice it it feels worse!

[IannodaTruffe Mentor in reply to Feeling_Runderful]

Running should provide you with balm, relaxation and joy of living..........not anxiety about performance.

[Feeling_Runderful Graduate in reply to IannodaTruffe]

Thank you. Need to remember this. Get caught up with Facebook people boasting times all the time! Need to see it as my journey and my runs x

[damienair Graduate in reply to Feeling_Runderful]

Getting off Facebook has huge benefits to people’s mental health. 99% of stuff posted on social media is rubish. No one posts about their bad days. Everyone is constantly boasting. I went Facebook free for February 4 years ago and never went back. One of the best things I ever did.

Damien

[AlasdairW Graduate]

Hi Feeling_Runderful.

Well done on completing the program for starters.

I see you’re struggling to see achievements in every run, and it’s getting to you.

Can you remember how running made you feel BEFORE January? From what you said above it sounds like you weren’t running AT ALL before January, so, each and every run you do is already an achievement - you have gone from a non runner to a runner who can run 5k. Well done! Every time you finish a run, remember it’s a run that the old you would not have done at all.

Regarding pace, there are viewpoints out there that indicate simply slogging away at the same distance each run will have negligible impact on your pace, and other viewpoints that indicate that as a new runner, you aught not to be worrying about the pace at all for a few months. What you did during the program was improve your body to be capable of doing 5k. What you are doing now is conditioning your body to be able to do it regularly - even professional athletes have periods of consolidation.

Once you have been doing 30m 3 times a week or 5k 3 times per week for several weeks - a lot of people suggest another 9 weeks on top of the program, then you can look at increasing distance or time using the tried and tested ‘no more than 10% per week. You will find that as the distance increases, you will be able to maintain a better pace over the 5k.

Another thing, have you heard of ‘runners high’? This is common during or slightly after a run and is due to endorphins being released.

Maybe if you back off a little bit and try to avoid the leg pain you described you might be able to get a better feeling simply from the act of running.

Hope these ideas help, and good luck.

Happy Trails.

[Feeling_Runderful Graduate in reply to AlasdairW]

Thank you - needed that! Need to remember I did no exercise whatsoever before January. Thank you x