W2R2- just checking in not doing it won't - Couch to 5K

Couch to 5K
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W2R2- just checking in not doing it won't

2718281
2718281Graduate
β€’5 Replies

Hi all,

Sorry for the long post. I've read several posts (including the introduction) about not worrying about speed and keeping the pace low.. But I'm new to this and just want to double-check πŸ˜ƒ

I usually start walking and running at a lower pace and increase the pace as I go through the podcast (not much, I'm using a treadmill and the increase is ~.5 mph). I also did run 2 (and 3 last week) a bit faster than run 1 as I felt a bit more confident that I could keep that pace the whole session.

I've also read that the brisk walls are very important so I'm trying to focus on keeping the pace high in those and not so much during the jogging ones.

So far I've felt great when I finished a run (tired but not too much) and I haven't had any pain or sore muscles so I'm guessing I'm doing fine, but I expected to feel a bit worse so that's why I keep thinking maybe I'm not doing enough. Am I overthinking it to much?

Thanks for your advise!

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WhatsappGraduate

Your doing great. No need to collapse in a heap through exhaustion after exercise. In fact that a fair sign your overtaining. This is when injuries occur

Each week will challenge you a bit more. It should push you a bit, but not be insurmountable. At the moment pace is irelevant. What is important is consistency and time on your feet. Build the endurance and stamina. The good news is slow running is just as effective so no need to push too hard and risk injury.

You'll have plenty of time to work on your speed when you have graduated. Build distance first. Well done!

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Granspeed
GranspeedGraduate

Welcome! I have no treadmill experience so no help there, I’m afraid. But I wonder if you are where you could make one run a week an outdoor one? It’s really lovely to run outdoors and if you have a park or trail near you, it would give you a different sort of challenge. You set your own pace outdoors, and the feel under your feet is very different. While you feel things are going well would be a nice time to try this.

Anyway, very good luck with it all. Happy running! πŸ‘πŸΌπŸŽ‰πŸ‘πŸΌ

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2718281
2718281Graduate
in reply to Granspeed

Thanks for the advice, I have had knee problems in the past and was advised to start on the treadmill, but I don't want to progress enough so that I can take it outside!

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Granspeed
GranspeedGraduate
in reply to 2718281

Trust that might be β€œdo” want ... πŸ‘ Hope so. Have you watched the YouTube video about Japanese slow running technique? If not, have a look. It’s a really low impact style of running, suitable for outdoors & might be kinder to knees than more aggressive styles. Happy running, however it goes. πŸ˜„

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IannodaTruffe
IannodaTruffeAdministrator

Welcome to the forum and well done on getting started.

Sounds like you have read the guide healthunlocked.com/couchto5... so you know that your pace for both run and brisk walk is defined by your ability to speak aloud clear ungasping sentences as you go.........push to the top of that range to stretch yourself.

The numbers will be different for each individual.

Enjoy your journey

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