Week 5 run 3

[BlackBilly]

I have found each run difficult, but after each 8 minute run I felt like I could have carried on. I thought I would be ok doing 20 minutes! I found it so hard!! I’m so glad that it started to rain to cool me down, everybody was sheltering under the trees and there I was running around with my poor dog. I did feel good when I finished though. I thought it will be easier next time as I’m back to short runs but from reading on here that will feel hard!

[UnfitNoMore Graduate]

Great job. It doesn’t have to be easy to be doable... most of the comments about the 20 minute runs are when they fear it or think it must be a mistake.

Week 6 looks easy and the first run can catch people out. There’s a tendency to see the numbers, think it’s easy and then go and run it too fast. Slow and steady in the start and you’ll be just fine.

[BlackBilly in reply to UnfitNoMore]

Thankyou, I will try to slow down my already slow run tonight.

[DiscoRunner Graduate]

C25K should really be called ‘learn to run for 30 minutes’ but they went with the sexier title! And during the course we’re not just learning to run, we’re building muscle, new bone cells, micro capillaries to get that oxygen pumping to those new muscles - and this all happens if we run slowly or run fast. So perhaps learning to run slowly would work for you if you’re finding this a struggle. My first breakthrough was learning that my brisk walk could be faster than my run. And then I saw this -

m.youtube.com/watch?v=9L2b2...(Not working as expected?)

It’s the Japanese slow jogging technique - a low impact style of running designed to avoid injury and great for those of us starting this very unfit (and for me add over 50) - this style of running changed everything for me, and I still run this way because I love it! It makes the running pleasurable and I can run for over an hour this way now (soon as the weather cools I’ll be doing my first 10k, and I know I can, it won’t be a struggle!). The professor who invent his technique trained elite athletes and marathon runners - as slow jogging is fantastic for building strength and stamina. And here’s another nugget - you use as many calories running 5k fast or slow - it’s the distance not the speed that counts! I’ve lost over 5 inches from my waist running like this - so all the benefits, no pain, and no huffing & puffing! There are several aspects to this technique so worth watching a few times - it’s more than just going slow - the landing & short stride are key. It’s called nico nico in Japanese - that’s smile running - and at this pace I am smiling and looking about and enjoying the outside world. Hope this helps!

[BlackBilly in reply to DiscoRunner]

Thankyou, I will try to slow down. I can’t help looking at my speed and thinking I am too slow. I will concentrate on just finishing, then try to improve my speed. X

[DiscoRunner Graduate in reply to BlackBilly]

I think that’s why you’re getting the pain. Less than 10% of people hit 5k at graduation, so focus on just completing each run and totally ignore speed at this stage. I was nearing 53 when I started this and avoiding injury has been paramount for me - I was trying to get off the couch not enforced Injury Couch! Once you’ve consolidated your running post graduation you can address pace. But I think this is a very useful technique for all of us - for building strength, after a break or illness, or for hitting a new distance milestone. Best of luck! x

[AlMorr Ambassador Graduate]

Congratulations to you BlackBilly on completing run 3 of week 5, that is a milestone run with C25K, onwards and upwards to week 6 run 1 but as unfitnomore says the first run can catch some people out, just take the first two runs of week 6 particularly slow and steady 🏃 😊.

[backintime Graduate]

you're over half way through now! you did 20mins non stop!

just take a moment to look at how far you've come and stop worrying about next week

you will be able to do that one too when it comes - keep the faith

[BlackBilly in reply to backintime]

Thankyou, I will slow down tonight and see how I do. It’s my dog Billy’s 12th birthday today, so I think he will appreciate me going slow.

[backintime Graduate in reply to BlackBilly]

awwww bless him

big dog fan here so give him a hug from me