I've just completed W4R3 and joined the forum as I'm starting to struggle. I'm anxious about the first long run in Week 5, as I've really been struggling with the 5 minute runs in Week 4. They are ok on a treadmill, but so so hard in the real world and sometimes I end up walking a few steps or 10.
I've noticed through the course that I'm getting stitched while walking now, and sometimes when I'm running. Example, I'll be walking around the warehouse at work and after a longish corridor I'll feel the pain in my side. I've been improving my hydration, as Laura said that could be a cause.
I think what I'm trying to ask is, am I fit enough for the long runs if I'm starting to suffer with stitches even when I'm just walking?
Re the stitches, in my experience they tend to be due to dehydration, not breathing properly, or a combination of the two! Literally counting out my breathing (I actually did it in time with one of the songs in the mp3 files, because I'm bad at keeping time) really helped for me and stopped the stitches. For hydration, a swig of water before you get your shoes on is not going to cut it- I've found I need to keep drinking throughout the day, and ideally the day before. Keep drinking afterwards as well- you need to replace the lost fluid.
I'm going to repeat the same advice you hear all over this forum, but if you're struggling, slow down. Just because the program is called "couch to 5k" and has the final run being 30 minutes does not mean that you need to try to do all your runs at 10km an hour (as I learnt the hard way!) Drop the speed right down, focus on the distance, and repeat weeks as often as you need to until you feel comfortable moving forward. It doesn't matter if your running speed is the same as your walking speed, what matters is that you're doing it!
It's the stiches in every day life that are concerning to me, e.g. walking (at a 'normal' pace) down a corridor in a hotel. I am sooooo much better hydrated than I was (not at 3/4 litres yet!), but there is only so slow I can walk without getting anywhere!
I have ectopic heart beats (extra heat beats) and normal blood pressure, but my exercise tolerance test came out clear, so I'm all good there, but just wonder why I get stitches so often now. I don't get them out running very often.
Might be worth speaking to your doctor if your concerned - I only know that dehydration can cause stitches and maybe up your water intake gradually as you still maybe not getting enough fluids.
Great advice there from Jess93. I’ve nothing to add except to say that w5r3 scares everyone when they look ahead and see its 20 mins with no rests. In actual fact you may be surprised, the continuous run I found to be easier than the rests as my breathing really stabilised after about 5 mins and settled into a steady rhythm that I could maintain.
As Jess93 says - slow down, especially if you’re outdoors on more hilly areas and keep a focus on deep (from the lower ribs) breathing if you get a stitch, you’ll soon learn what works for you.
Hi Jo95. I was struggling with the longer durations, and then some kind soul posted this short film of the Japanese slow jogging technique and it changed everything for me!
It’s a low impact style of running and I run this way all the time and absolutely love it. Sorted my breathing, well basically everything out. There’s a few parts to the technique, so even if you think you’re running slowly, this way gives you all the benefits of running (I’ve lost 5 inches from my waist!) without the hard slog and pain. More importantly, it makes the running an actual pleasure, and we’re much more likely to stick at something if we enjoy it. So that brisk warm up walk can be much (much!) faster than the actual run. Hope it helps!
Oh and the hydration is really key - rest days as well as run days!
I'll have to give this a try! Is seems crazy that exerting yourself less is more effective, but if you enjoy it, as you say, you're more likely to stick at it!
I’ve been reading the book on this, and one really interesting point is - you burn the same calories running say 5k in 30 or in 60 minutes! It seems it’s the distance that counts not the speed!
Don't be scared. For me I found harder the week 3 and 4 than the week 5. There a lovely post about that week that may help you feel more positive about it. I'm on week 7, you can totally do this. Like the others say, drink water and do these stretching exercises, it also helps having a rest day or two to help the recovering. I found that if one particular run was more painful I gave myself an extra rest day and on the rest days I do strengthing and core exercises that seems to help. Good luck!!
In R2, after your warm-up, you run for 8 minutes, brisk walk for 5 minutes then run for a final 8 - total active time is 21 minutes (not counting warm up/down). R3 is simply swapping out the 5 minute walk for a shorter, 4 minute run. So you run for 8, run for 4, run for a final 8 - total time 20 minutes.
If you break it down in your head as being three short runs instead of one long one, you may find it easier.
I also created a 20 minute playlist of 5 songs, all exactly 4 minutes in length and used that to measure time. It's amazing how distracting singing along in your mind can be when trying not to think about time/distance.
Don't worry too much. The plan has prepared you for this, and if you do need a couple of practice runs before you complete it, the only person counting is you.
If you've done week 4 you can graduate. Week 4 was my hardest week, you're ready for week 5, it's all about training your mind to cope with distance. Just try them and see how it goes.
In regards to your stitch, I can't understand why you'd get one from just walking at work, that sounds like you may have pulled something... But I'm no doctor, if it's painful stop, take a couple of days rest. Good luck, you're doing great. 👊
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