W3D2 finished

[shrinkingjaz]

The first 90 second run today wasn't great. The best way I can describe it is my legs (in particular, my calves) felt a bit "heavy". Perhaps I needed to warm up a bit more and maybe stretch.

On a slightly different note, I have spent the last two years really getting my health in order. But the last six months have been difficult motivation-wise. I am hoping that I can use the C25K program to help get me back on track. I sorely need it! Writing these posts is a way of making me feel accountable. And it does help.

Happy running

[Buddy34 Graduate]

If you need a longer warm up walk at the beginning then do. Most time heavy legs can be caused by lack of hydration. Also writing and reading posts can help so much. Well done you 😊

[shrinkingjaz Graduate in reply to Buddy34]

I'll make sure to keep the hydration up! Thank you

[IannodaTruffe Mentor]

Well done.

Heavy legs can be symptomatic of poor hydration. Are you drinking a minimum of 2 to 3 litres of fluid each and every day, as recommended in the guide to the plan? healthunlocked.com/couchto5...

Keep posting and we will keep you running.

[shrinkingjaz Graduate in reply to IannodaTruffe]

I am keeping my water intake up. Do you recommend drinking lots of water before running? I normally down a glass or two before running which is about 250-500 mL and then drink about a litre when I get back. And then I continue to drink during the day.

Water is addictive!

[IannodaTruffe Mentor in reply to shrinkingjaz]

Drinking small amounts frequently during each and every day is the most effective way to make fluids available to your body to provide optimal hydration.

You can get an idea of how much fluid you lose during the course of a run by weighing yourself naked immediately before and after a run. Most of that difference in weight is fluid loss.

Drinking too much water over a short period of time can lead to a potentially serious condition called hyponatremia, so don't overdo it.

Your regime sounds fine, although the litre after your run is possibly more than necessary.

[shrinkingjaz Graduate in reply to IannodaTruffe]

Thanks for the reply! I'll keep the hydration up and see how I go

The tip about seeing how much I lose after I run is a good one!

[Annieapple Administrator Graduate]

Great that you persisted through it! Check you are drinking enough on both run and rest days! I definitely found a few dynamic warm ups before going out helped me through that phase. Well done 👍 you are making good progress🌟

[shrinkingjaz Graduate in reply to Annieapple]

Anything in particular that you did in a dynamic warm up and how intense was it? I know how to warm up for things like weights and HIIT but I'm wondering if there is something specific to focus on for running.

Thank you!

[Annieapple Administrator Graduate in reply to shrinkingjaz]

I use an app called RunnerStretch It takes about 5 mins & I do it in the house, but I ignore the 1 min fast walk because I will do 5mins on my C25K. There is also a post run stretch on the same App. Not intense but you feel really warm and ready to go!

[shrinkingjaz Graduate in reply to Annieapple]

I'll check it out, thank you!