25 mins... what a draaaagggg

[Im_trying]

So I just completed the 25 min run for W6 R3 and I won’t lie, I struggled. Any tips for finding the long runs more bearable to help me in the upcoming few weeks?!

[AlMorr Ambassador Graduate]

Congratulations, you may have struggled with that third 25 minute run of week 6, but you are now OFFICIALLY a RUNNER, for those longer runs to be enjoyable, just take them all slowly, relax, drink plenty of water the day before you run and the same day too, onwards and upwards to week 7 which are all 3/25 minute runs. 🏃🏾 👍

[Im_trying in reply to AlMorr]

Thank you! Definitely going to make sure I don’t go too fast. Slow and steady and all that!

[islandrunner Graduate]

Some things that might help.

1. Listen to music.

2. Solve arthimetic/maths problems (I'm rubbish at mental arithmetic, so if I need distracted, I can keep my brain busy thinking about arithmetic problems. eg, how metres will I cover in the next minute, or how many metres to the next landmark and at my usually running speed how long will I take to get there).

3. Think .... What if all my family and friends were watching me run just now, how would I want to appear ?

4. Change your route so it's new and interesting.

5. Remind yourself constantly how good you'll feel when you've done the run.

6. Split the run mentally into 5 minute chunks and tick then off as you finish each 5 mins.

7. Remind yourself why you are doing this, and the power to change is in your hands. You want to be fitter, and this is one way to achieve that.

8. Do squats on your non-running days to help strengthen your legs.

In terms of the running, slow down your pace so it's not as hard.

On my longs runs (currently 10k) I tend to get lost in my thoughts for much of the time.

[JohnLfc in reply to islandrunner]

Some great info there, I k ow it wasn't for me in particular but I'll take it on board too

[islandrunner Graduate in reply to JohnLfc]

Another one I've doing doing quite a lot recently, is running around the town. "Change of route", but I don't plan it ahead, so it's running up and down streets and along the front, so part of the game is where do I need to run to hit my target distance. Keeps the brain busy.

[Im_trying in reply to islandrunner]

Incredible advice thank you! I do things like splitting the time into chunks and I try to do some mind over matter work like saying “you are just someone else running right now” which helps a bit.

[islandrunner Graduate in reply to Im_trying]

In that past I've done things like ... (remember rubbish at mental arithmetic), let's split the time into chunks of 5 mins then split them into quarters or fifths, then try and tick those fractions off as I do them (that can distract me for some time cause I struggle to work it out).

[Im_trying in reply to islandrunner]

Yeah I agree this definitely works for me. I’ll try to stick with that and should help it go by easier!

[IannodaTruffe Mentor]

Welcome to the forum and well done on

your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Are you by any chance running on a treadmill?

I used to give myself a running commentary of everything I could see, hear, smell and feel as I ran. It worked for me.............but I was outdoors.

Enjoy your journey.

[Im_trying in reply to IannodaTruffe]

Yes running on a treadmill which I think adds to the drag a little bit. Any tips on the transition from indoor to outdoor running?

[IannodaTruffe Mentor in reply to Im_trying]

Just do it and be prepared for it to take a few runs to get used to it

[Roxdog Graduate]

I'm just one run ahead of you - just completed run 1 week 7 today. The thing is you did it! When you say it was a drag do you mean it felt hard? If so then perhaps just accept your body is working hard in an unfamiliar way and stay proud If your achievement! If you're just bored perhaps listen to music or change up your running routes? Am now running outside on two different routes with an occasional treadmill run. Good luck!

[Im_trying in reply to Roxdog]

Incredible! Well done for getting so far! I found it to be quite difficult - not impossible but just felt like a long time of something unenjoyable. My ultimate goal is to get to a point where I enjoy the run, but I’m not there just yet. Ofc I feel a lot better during it now then before I started, but I’m not yet looking forward to it so I think the next few weeks should help!

[Comfortnotspeed]

Rihanna. Finding love in a hopeless place. Not just a metaphor. It really helps...

[Speedy60 Graduate]

I watched a programme about Geraint Thomas the other evening. Not my choice of viewing, but I pricked my ears up when he said even (even 🙄) a 5k parkrunner has to split their run into sections, looking at the whole task at once 'was an act of self harm'.

[Im_trying in reply to Speedy60]

I definitely agree that splitting it into chunks is the way forward. I often think “I’m 15 minutes down! Only 10 to go - which is only two 5 minute chunks. Easy!!” to try and encourage myself. It works for a while but then my negative mind tries to creep in and catastrophise how much longer there is to run

[Roxdog Graduate in reply to Im_trying]

Interestingly I find the opposite - I try not to think of the time at all. I find it distracts me! But everyone has their own way of dealing with the hard work. I find consciously relaxing my shoulders helps a lot - we all tend to tense up when it's hard! Do you use music? Long 'ambient' ie calm music helps me. Goid luck and hope your next run is more enjoyable!

[Speedy60 Graduate in reply to Roxdog]

I never think about time. I do think about running to the end of the lane, the other side of the nature reserve, passed Sainbury's etc. I try to block out thinking about the entire run or I'd never leave the house. 😔

[Roxdog Graduate in reply to Speedy60]

I think it's about staying 'in the moment not projecting into the future. I don't always manage it but it works most of the time.