I completed the course but couldn't do 5k in 30 minutes. So I continued until I finally made 5k in 40 minutes 🥳 I have done 4 runs now at this length and distance
The problem is that now when I run, I feel sick and I can't quite get what adjustments I need to make. I am losing the drive to go out.
I would love some advice on how long to leave it after a meal before you run and also how much water you should intake.
My experiments are not helping. 2 hours gap isn't enough and running 1st thing is just as hard.
All advice is welcomed. Thanks guys
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LozHarr
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Hi! Sorry to see you've been feeling sick when you run.
To clarify, do you mean you have only felt sick during your last four runs? Do you feel sick all the way through, or nearer the end of the run? Do you feel that your effort level went up to reach the 5k goal - does running feel strenuous, are you hot and breathless?
It's unfortunately common to feel nauseous during a strenuous run, particularly if you are fairly new to running. If this is the case, try slowing it down and running at conversational pace. Don't worry if you're not running 5k all the time, better to stick to 30 minutes for a while and build fitness.
How many times have you experimented with food? You may need more data 😊
If the nausea is a recent thing, and you feel sick throughout the run, it could be that you are unwell - perhaps you have an inner ear problem. Could be worth checking with your GP.
I can’t stomach food as soon as I get up. I get breakfast around 5am. It depends what type of sick feeling your getting, you may just need to take it slower.
I was just trying to find an interesting article about MAF running. It basically says run the same time keeping your heart rate in its aerobic stage and your speed and distance will increase. I believe it’s an old theory, but it has helped me pace myself and keep it slow. If your running 30 mins, it doesn’t matter about the distance unless you need to be somewhere........... 😆
So you completed the course, and ran 3 x 30 minutes (no actual distance recorded) during your week 9?
I ask you this as it's important, the course is 'wrongly' named Couch 2 5K, and should be Couch to 30 mins (not the same ring)...
There after you should do "consolidation" runs and only increase your distanc or time by 10%... I think per week, not per session.
So, 30 mins running should increase to 33, then 36 then 40 as weeks progress.... or you can increase distances in a similar manor.
After more consolidation your distances/speed will increase too, and you can work your way up to 5K.
Put it this way, I graduated in April, and have done many many consolidation runs. However my first 5K (over one month later) took me over 52 mins (it was very very slow!)... and then every month from there I tried to speed it up.
Next was about 41 mins then 38, which really did cost me, as I injured my achilles and had to rest for 2 weeks.
And yes ... to make long story longer.... I did feel a bit sick! 2 hours should be more than enough after a meal. And 5k doesn't need any extra water, so long as you are hidrating enough every day (including rest days)
I had to slow right down and worked up to doing 3 x 5k in a week at about 44 minutes! 4 lots of 5k is alot for a 'beginner'... having completed the course we are still beginners (I think) and I will only consider my self on next level up after a year post graduation.
Now I vary my runs, and recently did 2 faster ones - but for only 2km and then yesterday it took me 31 minutes to do 3km!!!!
I'm way off doing 5K in 30 minutes... as when i get to anything like the pace needed (during my 2k runs) it seems so darn fast!!!
Also - top tip - use mapmyrun to find a route with a slightly downhill gradient, and see if you can find someone nice to pick you up at the end of it!!! This just takes the pressure off by avoiding little uphill slopes during the run.
So, slow it down, and build up time gradually - these two pointers will help you not feel sick - you are simply over doing it, and you'll find it will reduce your overall enjoyment!
Welcome to the forum and congratulations on your graduation fellow runner.
This guide to C25K healthunlocked.com/couchto5... contains advice on pacing, hydration and gaps after meals which may be helpful............the latter is very individual.
You may also find this guide to post C25k running helpful too
It sounds like you are pushing too hard, ignore the name of the program, the aim is to run 30 minutes non-stop.
5k in 40 minutes is a very good time but if it's making you feel sick afterwards then please just try one run slower, even if you only slow down slightly so it takes you 42-43 minutes.
I normally run in a morning and have a banana shortly before I go out, I drink the equivalent of 2-3 glasses of water; if I'm running in the afternoon then I'll make sure I leave 1-2 hours between eating and running.
Thank you so much LeeU, I guess it is all about balance. I really fond it hard to run 1st thing but could try straight after work or at lunch. 3 glasses of water is more than I have been drinking on an early run too...
Well done for completing the course LozHarr, great achievement. 5k is actually a short enough distance that you don't really need 'fuel' for the run. Some people eat something light, like a banana for a boost. My advice is you can now slow down and enjoy the feeling, you don't have to run 30 ,minutes and you don't have to run 5k! Patience is the key and regular running and rest days. Speed, distance etc all come naturally after many miles of training. Good luck and enjoy your running
I've a friend who completed a marathon and the first thing that happened after she crossed the finish line was to throw up.
I looked this up at the time, and it appears a common cause is that in order to carry the necessary oxygen to your muscles, blood flow is directed away from the stomach, which means the digestion process is interfered with.
I try to leave it at least an hour and a half after eating, and preferably make it a light meal. I felt nauseous on one run during C25K on a hot day when I'd had a banana about half an hour before. It's also a good idea to avoid acidic food. There's some useful advice here: runnersworld.com/health-inj...
But also - what the others have said - slow the pace down to one where you're comfortable, e.g. to chat in unbroken sentences rather than always pushing yourself. I think the latter may be what causes the nausea.
As you continue to consolidate your runs you'll find you get more stamina and are able to maintain a pace which will gradually improve over time without that extra exertion. My most recent Parkrun was my fastest yet, but my heart rate was considerably lower than in the earlier Parkruns (I've done 7 and quite a few longer runs in between as I'm working up to 10k).
It's so important to feel comfortable, certainly in a training run, otherwise you won't enjoy it. Don't worry about the speed - it will come later (or that's what I keep telling myself - it still takes me 35 minutes to do 5k!)
I used to feel nauseous towards the end of my runs if I'd not eaten at all. I ran in the morning so I would have half a banana and a cup of tea about half an hour before I headed off. Everyone is different and that's what worked for me. Hope it gets better.
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Completed and ready for the 5K in Boston!
Couch to 5k completed 🎉🥳🤩
Couch to 5K - completed it mate 
Completed couch to 5K
5K to 10K? Advice please?
