I mean the whole “run” feels tough... but why does the first 5 mins feel so awful? Today I ached throughout, desperately wanted to stop and there were moments I was really struggling to catch my breath, like I just couldn’t get enough air.
And to top it off I really thought that I would have been reaching the 5k mark... including the 5 min warm up and cool down... but I’m not!
I’m not even reaching 5k WITH the extra 10 mins walking! Man this makes me feel so deflated!
This is probably the first time throughout the programme where I just feel blah!
Written by
Sar9
Graduate
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Well done on getting out there! It’s blustery this morning! Don’t worry about not getting near 5k yet. The name of the program is deceptive and should be called c230min. There is quite a high percentage of graduated that graduate without hitting 5k. I don’t think I made 5k until my consolidation runs and even then it’s because I kept going past 30 minutes. Keep at it. You’re doing brilliantly. Trust in the program and you’ll get there eventually.
As for finding the run tough are you going to fast and are you warming up - stretching properly before setting off on your warm up walk? Also, are you drinking enough? It’s unbelievable the difference being properly hydrated can make to a run. Good luck 👍🏼
Really, that’s interesting. I just assumed people were making the 5k early on and I’m super slow compared to everyone else. I don’t think I could slow down any more than I am... as I’m sure I could actually walk faster!
although your points about stretching etc before... I haven’t been doing any stretching, I’ve always just headed straight in to the warm up walk as assumed by the name it was enough of a warm up! 😱 I can definitely work on the drinking too! I will try these and see if it makes a difference. Thank you 😊
No problem. I’ve made the mistake of not drinking enough too and I was amazed at the difference. Also, try eating half a banana before going for a bit if an energy boost 😉
I just had a quick search on google... I’m amazed that this is an actual thing “toxic 10”... this literally makes me feel so much better and now I understand why!!! 🤯
Well done on getting out there. I’ve just graduated and nowhere near 5k although it feels fabulous being able to run for 30 minutes. I don’t think I’ve ever had a run where at some point I haven’t thought ‘I hate this, why on earth am I doing it’ and then I dig deep and carry on because of the post run exhilaration.
I never regret getting out there but for me it’s often about sheer grit and determination. Instead of feeling frustrated about what you feel you should be doing look back to where you were and how far you’ve come 😊
You’re doing great. Keep going, forget about distance for now, slow down so you can breath and congratulate yourself on how great you are for doing this. You can do this, we’re cheering you on all the way 😊
Well done on graduating! I just never realised people weren’t necessarily reaching the 5k... guess the name has deceived me! But I feel much better now realising many people don’t reach the 5k. You’re right... it’s the achievement of being able to run so long, I should certainly be picking out the positives!
The post run feeling certainly is a great one! Mostly! - I think today’s just been an off day for me, so fingers crossed Tuesdays run will be a better one!
You're still doing it and look how far you've come since week 1.
As has been said already, that first 5 to 10 mins can be really tough. The toxic 10. Just set off on a run knowing you need to just break out of that bubble. Take it really slow through that period when it feels tough. There is plenty of time at the end to kick up the pace if you want to.
As for 5k, well that's a goal to aim for after you graduate. If you want to! Many people don't. But you'll still be running for 30 minutes. That's all that matters.
Chin up. It's just one of those days. We all have them
My mind is literally blown 🤯 at the fact this 5-10 min thing... is a thing! Feeling better about my minor blip already after a lovely bunch of messages 😬
Yes I need to focus on the running part and let the distance come when it does!
and then this poll of graduates healthunlocked.com/couchto5.... in which you will see that most do not cover 5k in 30 minutes during the plan........many never do.
If you can't breathe, you are going too fast.
The easy conversational pace recommended for C25k is outlined in the guide to the plan........slow down.
I've got a while to go before I can run 5K in 30 minutes , there is n rush though
Aww. I’m super happy to have been running for 20 mins today. Ok so I have a couple of things to mention/suggest.
1. Stop saying “run” and start saying run. You are running. There’s no need to qualify or to undermine your achievements with quotes 👍💪⭐️⭐️
2. I foam roll my quads and inner thighs and do two sets of glute exercises before I go out. These apparently activate our glutes so that our inner thighs and hamstrings don’t take over. I’m finding that very helpful.
3. Do you do a really good quality post run (no quotes 😂) stretch? If not, maybe you’re getting progressively tighter.
Here are some links I found useful. But above all, believe in yourself. You are doing so well.
My fave post workout stretch (I don’t do the highest levels of this but I do hold a lower level stretch) youtu.be/2TzewWk-fdk
Towards the end of this is a discussion and recommendations for glute warm up youtu.be/6YXiBTMhLTI
🤣 do you know what.... when I was posting this I thought to myself 🧐 but I went ahead and posted it thinking... nooo... don’t be such a child! I’m glad someone else is on my level!!!
Thank you for your tips. No I don’t do any sort of stretching etc, so this is something I will defo look at, so thank you for those links.
That’s made me laugh about the “”... I just don’t feel I can class it as running when I feel like a snail! I’ll proudly use the word without the quote marks next time! 🤪 x
Atta girl! I have a friend who power walks at roughly my run speed. But you and I transfer our weight from foot to foot in a way that walkers don’t. (IMO Both forms of exercise are great!)
I've been running 3 times a week since September. My first run ever was 44 minutes 39 seconds. I graduated in November and today I ran a 5k personal best of 32 minutes 40 seconds (yes, I know. Thank you 😇 ☺️). My daughter in law also ran a personal best in the Cross Border 10k, her 5k was 29.36. She's 28 years old, slim, very fit and has been running for three years. I doubt I'll ever get to that level, but I'm doing the best I can with what I have.
So you keep going Sar19, you are doing brilliantly. Don't even look at your distance: it will increase all on it's own as you get some more miles behind you.
One thing to stress about the Toxic Ten is that yes it is a thing and it's mainly a PHYSICAL thing. It's not a mental challenge: the running does get PHYSICALLY easier after that period (roughly ten minutes but varies with the individual and the circumstances.) Warming up properly before the run and then taking the first ten minutes nice and slowly do make it a bit less difficult. There is one mental aspect to itthough, which is that five minutes in you might catch yourself thinking 'I can't do another 25 minutes like this'. Remind yourself in that case that the next 25 minutes will NOT in fact be 'like this' because once the toxic 10 is past the rest will be a bit easier.
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week 7, run 1
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Week 7 Run 2 ☔️
Week 5 run 3
Week 9 Run 2 done 😁
