Still hurting....

[Sunny1959]

I have a question. I graduated C25K on my treadmill. I have done 5 consolidation, 30 minute runs, but it is not getting any easier.. nor am I getting any faster. I achieve approx 2.6k over 30 mins. My knees hurt and my legs feel heavy..especially during the first 15 minutes. Will it get easier? Will my legs ever feel comfortable? I am 60 and have recently lost 2 stone, but still have 4 stone to lose.. is it just the weight do you think? Has anyone else experienced these problems? X

[Buddy34 Graduate]

Even though you have graduated you are still a new runner . For now why don't you forget about speed and go for longer distances. So once a week pick a run and add on 10 % . So next time run for 33 minutes then the next run another 10% to add on. But before this if your knees are hurting have a few extra days rest instead if 1. Just see what works for you. Good luck 😊😊

[Sunny1959 Graduate in reply to Buddy34]

Thanks Buddy. I think part of the problem was that I was challenging myself at every run to go faster and cover a greater distance. Tonight I ran a little slower and just aimed for 30 minutes, because on Friday I had quit at 20 minutes. So I will do as you suggest and just concentrate on increasing minutes run. Thank you!

[Buddy34 Graduate in reply to Sunny1959]

I think sometimes we expect too much from ourselves and we push and push and sometimes it doesn't pay off. Just go out and just enjoy running. Good luck 😊

[Sunny1959 Graduate in reply to Buddy34]

Exactly! Thank you 👍

[Chris141 Graduate]

When I started C25K in January I had lost 2st and was 60. I did not know whether my knees would allow me to complete the programme. This week with another 3st lost I regularly run 10K and this week completed my longest run so far 7miles. I never got 5K during the programme but my fastest 5K was on the Park Run last week at 29.03 and my fastest 10K is 63.05. And my knees? They have never been better. So yes it can get easier. Work on the weight loss and just slowly but steadily try and increase distance or time run. Your increased stamina should eventually lead to faster times.

[Sunny1959 Graduate in reply to Chris141]

Thanks Chris. I will do that. Congratulations to you for your weight loss and increased fitness. 10k is huge for me, but it is so reassuring to know that others have been through this too. I’ll keep going 👍

[Irish-John Graduate]

I graduated three years ago Sunny. Tomorrow I run in a HM.

Does it get easier?

It does - and it doesn't.

It certainly gets more "familiar" which does make it easier. I know now that the first twelve to fifteen minutes of my run always make me feel like "not today" so I ignore it.

And that on long runs I go through stages of "hard" "easy" "fine again" "tough again" so I usually have more miles in me than I might think at any given time.

Also - I never quit a run while I'm going uphill or decide to try "extra long distance today" going downhill...I make the decision to prudently extend or halt a run when on level ground.

Speed - anytime I run 5k in less than 40 minutes I count it as a "win" My PB was two years ago - 33:24. My best HM time - very level ground - was 2:40 something

If I get around in under three hours tomorrow I'll be well pleased

So - running is definitely"easier" for me now because I understand my strengths and limitations more, I no longer obsess about "fast" or "not be last" etc and therefore - I have a good time

Still 'hard" though - I'm a 59 year old, asthmatic, former 37 year two pack a day smoker only six years clean, screwed up foot bones, definitely not of lithe and lissom build (ie still a fat ba*;ard but not, at least, as fat as three years ago lol), I lurch, pant, gasp and wheeze my way along my runs and always -always - have to cope with the "dissapointment gremlin" that trys to make me feel inadequate that I run barely faster than I can walk

And I absolutely love this Running Lark It's turned out to be so much more than just "running". I'm fitter, healthier, have made a lot of new friends, my kids actually brag about their Dad running lol, I go to awesome places and running events - this one tomorrow is at the Camp Lejeune Marine Corp Base for instance - and when I get in the "Zone" on some runs....I experience a mental peace that is worth every single ounce of effort I've put in on every single run

So - maybe my answer is

It's the hardest fun I've ever enjoyed

I do hope you keep on - if you ever feel discouraged, read the begginer posts of graduates, we came here because we "could never run" after all - and look at us now

I wish you many happy miles in your future

[Buddy34 Graduate in reply to Irish-John]

Running gets 'familiar ' that's a brilliant description. Good luck with your HM. 😊😊

[Irish-John Graduate in reply to Buddy34]

Thank you Buddy

[Granspeed Graduate in reply to Irish-John]

Lovely analysis of This Running Lark, Irish-John. 😄 Have a “fun” HM tomorrow. 👍

[Irish-John Graduate in reply to Granspeed]

Thank you GS

[Redcat19 Graduate in reply to Irish-John]

Good luck tomorrow Irish-John. An inspiration to all.

[Irish-John Graduate in reply to Redcat19]

Thank you Y'all keep ME going

[DiscoRunner Graduate in reply to Irish-John]

Good luck on you HM tomorrow!

[Irish-John Graduate in reply to DiscoRunner]

Thank you DR

(God, I used to love going to the Irish Discos back in the day )

[Vintage61 Graduate in reply to Irish-John]

Brilliant post, thx for sharing. Good luck with your HM 👍🏻

[Irish-John Graduate in reply to Vintage61]

Thanks V

[Sunny1959 Graduate in reply to Irish-John]

Thank you so much for this reply. I was ready to give up on Friday and indeed, only ran for 20 minutes. I was just so frustrated with not reaching the goals I had set myself. Listening to you and all the other people who were lovely enough to encourage me, I have realised that I am not in a race, that achieving 5k in 30 minutes is optional.

I ran for 30 minutes today, and walked for 30 at a good speed, it was hard but not too hard... and I enjoyed it again! It is amazing to find pleasure in running at 60.

Thanks to your amazing reply, and to all the others who offered their support, I am back on it.

I hope your HM went well. Maybe one day I’ll even take to the tarmac instead of the treadmill!

Thanks again xx

[Irish-John Graduate in reply to Sunny1959]

❤️

[Tulipcat Graduate in reply to Irish-John]

@Irish-John I just got something in my eye reading your post. Running is becoming familiar to me thanks to people like you who encourage us through the dark days. @Sunny1959 keep consolidating. When I consolidated I didn’t do 30 minutes every run I did 20, 20, 30 for several weeks. Your legs are not yet familiar with running, to use Irish-John’s excellent phrase. But they will get there.

I used to feel like you do and even lost confidence on a run a few moths ago when, after five minutes, I had to abort a run. Folks on here pushed me out of the doldrums. I managed to get my mojo back but the worry persisted. Then the other day when I bought new shoes and ran on the treadmill I felt a huge flush of joy as I tested the shoes for five minutes, probably because I wasn’t worrying whether I’d make it through 7k, and I thought at the time I must stop pushing out the joy and crowding my head with the worrying about distance and speed. So now, I don’t feel enthusiastic about the first ten minutes, the ‘toxic ten’, but during this I’ve stopped panicking about my ability: I’ve accepted it will always feel hard, but I know I can do it.

I’m trying now for 10k but if that doesn’t work out (I have a damaged leg from a slipped disc) then I’ll make 5k my distance.

And finally

[Tulipcat Graduate in reply to Tulipcat]

...good luck!

[SkiMonday Graduate]

Hello Sunny

I recommend the NHS Knee Exercises for Runners: nhs.uk/live-well/exercise/k...

It worked for me when I had knee problems. From what I've read, this strengthens muscles which hold the knee in place and these muscles aren't usually strengthened enough if running is your only exercise. Just don't do the full three sets on your first go!

[Sunny1959 Graduate in reply to SkiMonday]

Thanks for this.. I’ve had a look and I will give them a go.. who knew that running wasn’t enough to strengthen knees! 🤦‍♀️

[DiscoRunner Graduate]

It took me about 6 weeks before the 30 minutes became comfortable! We’re all a bit different, but it does get easier, and you will gain strength and stamina. When we’ve completed c25k we’ve run for a little over 8 hours. Which is great but also not a huge amount of time.

I’m a slow runner (Japanese slow jogging technique) and it takes me about 45 to 50 mins to run 5k. But here’s the thing - you use the same calories running 5k fast or slowly - it’s the distance not the speed that counts!

And here’s the film in case you’re interested!

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

[Sunny1959 Graduate in reply to DiscoRunner]

Thanks Discorunner.. this is excellent.. and just what I needed to see. It makes so much sense. Thank you for taking the trouble to post the link x

[DiscoRunner Graduate in reply to Sunny1959]

I absolutely love this way of running, able to look around and take the world in. I get into a podcast, audio book or just settle in for a ponder as I plod along. There’s something lovely about the durations we can run at this speed. Just feels very good! So glad it might be of help b

[Goslow Graduate]

I have only done 2 consolidation runs. I too am very slow but today for the first time it did feel easier.. everyone kept saying about relaxin shoulders and finding your pace that’s comfortable! I have found it easier at times but not the whole 30 mins ..

I think it will come in time as I get more confident and used to it.. I hope you do too.. it doesn’t matter how slow we are going !.. we are running for 30minutes 👏👏👏🏃‍♀️

[Sunny1959 Graduate in reply to Goslow]

Thanks Goslow.. exactly! That’s what I realised this weekend.. it’s amazing to be running at all. Now I will let myself enjoy it again instead of trying to achieve goals all the time. Thanks again x

[Goslow Graduate in reply to Sunny1959]

😊🏃‍♀️

[Vintage61 Graduate]

It does get easier. Some runs are better than others for no particular reason. I still suffer the toxic 10 but I’m getting used to it now. Im still not particularly fast and 5 k is about my limit at the mo as I’m getting to grips with plantar fasciitis in my left foot. And then I remember that I only started running in May. The first night I could hardly run 30 seconds. Now I run 3 times a week and love it. I will continue to build gradually. A 10k by summer next year is my goal. Good luck with your running and enjoy your progress Don’t compare yourself to anyone else. Just go for it and enjoy the physical and mental benefits. Good luck 😊

[Sunny1959 Graduate in reply to Vintage61]

Thanks Vintage61.. we must have started at around the same time. I don’t even know why I started, it has never been me to run, but I am so glad I did. Not sure what the ‘Toxic 10’ is? Let’s see where we both are by next year? Thanks again.

[Vintage61 Graduate in reply to Sunny1959]

Some people identify the first 10 mins or so of a run as a struggle, feeling why am I doing this and trying to settle into a rhythm. I asked on the forum one night why do I fight myself for the first few minutes and loads messages back.. oh that’s the toxic 10 🤪

[Sunny1959 Graduate in reply to Vintage61]

Ah! It helps so much to know that finding the first 10 minutes or so is actually ‘a thing’.. with a name! Thank you! 🤗

[2718281 Graduate]

It does get "easier", but you then make it harder again... I graduated end of June, during July I was doing consolidation runs (and a week of holidays) and I felt like I wasn't progressing anymore. I've started mixing my runs, one shorter faster, one longer slow (longer for me is 45 min, so not much longer) but the other day I did a 30 min one and I was ~5% faster than in my consolidation runs and it felt easy, really!!

[Sunny1959 Graduate in reply to 2718281]

Thank you! I look forward to doing a run and thinking that it was easier.. that can be my next target.