Advice please!

[Nymahchai]

Have not run for a week now and just done a long haul flight today. I had reached W4 R1 and feel I need to recap but not sure what to do. All of you great mentors please give me a steer. Also been at 29* for a week so cold 🥶 is a challenge too!

[AlMorr Ambassador Graduate]

If you have been off running for more than two weeks you can repeat a week, however, as you have only been off running for a week, perhaps you could repeat run 1 of week 4 if you want to.

[Nymahchai Graduate in reply to AlMorr]

Thanks for that! Bit jet lagged so tomorrow is the plan. Yes sounds good not to rewind too far!!

[Buddy34 Graduate]

You won't lose any fitness in a week . You'll be okay to start where you left off. Good luck 😊

[Nymahchai Graduate in reply to Buddy34]

Thank you for advice re fitness. I have done a lot of sunbed lounging so this will be fun 😁

[Buddy34 Graduate in reply to Nymahchai]

It's nice to have a break 😊

[Nymahchai Graduate in reply to Buddy34]

It was great but you know I am itching to get back into it!!

[Annieapple Administrator Graduate]

Firstly drink lots and lots of water after a long haul flight. You won’t have lost any fitness in a week so start off with a recap of 4:1 taking it nice and slowly. Do a good dynamic warm up inside & you will be ready to face the cold. Enjoy your run! It’s the best way to get over jet lag! Welcome home! 💐

[Nymahchai Graduate in reply to Annieapple]

Annieapple good advice re lots of water. Off now for a glass! I will do a good warm up before I venture out. Nice to be home 🏡 thank you 🙏

[LeeU Graduate]

When I was on holiday in August I didn't run for 2.5 weeks, when I got back I started with a 20 minute run (week 5 run 3), then a 25 minute run (week 7) and then back up to 30 minutes.

I've been over to the US recently, I ran twice in Orlando and then when I flew back to the UK I then literally got home, threw on the running gear and out I went for a 28 minute run with the wife. 2 days later I did a 5k on my own.

[Nymahchai Graduate in reply to LeeU]

Wow you are way ahead of me! I am in tortoise mode 🤣

[LeeU Graduate in reply to Nymahchai]

I started earlier than you, that's all, it won't be long until you are running for 30 minutes, just trust the program and believe in yourself and you'll get there.

The main things with this program are, including the 2 listed above:

Slow and steady - I completed the program at 6kph on a treadmill, speed isn't important

Breathe - look up belly breathing and practice it, it really does help

Smile - silly as it sounds it helps a lot

[Nymahchai Graduate in reply to LeeU]

Belly breathing- that’s new to me. I’ll look it up! Yes I am slow 🤣 and maybe a gritted teeth grin ...

[LeeU Graduate in reply to Nymahchai]

Have a look at this:

youtube.com/watch?v=D5HJDsZ...(Not working as expected?)

[Nymahchai Graduate in reply to LeeU]

Thank you. Just watched a couple of videos. I will try to add that to my next run!

[LeeU Graduate in reply to Nymahchai]

The main thing is just try and relax and enjoy each run, if you get your breathing right then this running lark can be rather enjoyable

[Nymahchai Graduate in reply to LeeU]

🤞🤞🤞

[Wenderwoo Graduate]

I’m no expert, but perhaps repeat the last run, as it’s a ‘run 1’, take it very slowly and see how it goes. If all ok then all systems go! 😁

[Nymahchai Graduate in reply to Wenderwoo]

Thank you ! Everybody is saying similar advice so fingers crossed. I have to get mentally in the groove!

[Wenderwoo Graduate in reply to Nymahchai]

Just think of how good you’ll feel when you’ve done it! 🤞🏼😁

[Nymahchai Graduate in reply to Wenderwoo]

🙏 hope it’s dry!