I've been beyond C25K but perhaps I need to redo?

[sofaspud]

Hello,

Advice needed, please. I've been running for almost 2 years now and completed the C25K about a year ago. Since then, I have been running consistently about 3 times a week. I can do a run of about 10km every now and then.

The problem? I feel as though I need to stop and stretch after 2km. Some days I can go to about 3km before stopping to stretch. I'm concerned that I'm not running nonstop for any amount of time. Once I stop and stretch (my back, my quads, my hamstrings and calves) I can continue for another 2km or so.

1.) Should I be concerned? Is this psychological or physiological?

2.) Should I restart the C25K so that i can build up again the ability to run 30 minutes non-stop?

3.) Should I just continue as I'm doing?

I should add that I'm not doing any other exercise - except yoga almost every evening. I find that yoga and running work well together but I'm thinking I may need to strengthen my muscles.

Any thoughts?

[misswobble Graduate]

Yoga is really good and will do your muscles good. Great for stretching too.

Just keep running every other day or two I’d run slowly if you’re experiencing discomfort. Have you been pushing it?

I’d progress away from C25k if you’ve already done it. There is a sticky post here about progression

Walking is a great thing to do more of 🙂.

[IannodaTruffe Mentor]

Do you stretch immediately after every run, to pull out contractions, avoiding carrying them into the next run?

[GoGo_JoJo Graduate]

🤔 it feels psychological to me. Without knowing how fast you're running it's hard to calculate, but I'd say go for a 20min run and don't stop, just see how it feels. Then do a 25 min run, don't stop. Then try a 30.

If you're doing yoga every day that should be helping. You do still need to do some stretches immediately after your runs too though.

If you have some time though there's loads you can do at home. I always do at least 10 mins post run mini work out / stretch routine too.

[sofaspud in reply to GoGo_JoJo]

Hello GoGo,

I followed your advice this morning and did 20 minutes straight. I did then stop and stretch but was happy that I did a solid 20 minute run before stopping. After the stretch, I continued for another 15 minutes.

Can you recommend any specific after-run stretches? I currently stretch my hamstrings, quads and calves but not sure if I'm doing the correct/most beneficial stretches.

Thanks for your encouragement!

[GoGo_JoJo Graduate in reply to sofaspud]

These are the recommended post run stretches for when your muscles are already warmed up

nhs.uk/Livewell/c25k/Pages/...

I like to do some yoga type stretching afterwards too. Check out you tube for yoga for runners.

🤔 do you ever get a similar desire to stretch at other times? Getting out of bed, or after work, anything like that?

[sofaspud]

Thanks for the replies, everyone. Much appreciated.

In terms of speed, I'm usually around 7.30 minutes/km so I'm not really going very fast. I usually do a bit of stretching immediately after - mainly hamstrings and calves.

I'll try shorter runs and try to keep running for 15 minutes, then 20 minutes, etc.

I was just wondering if it's okay to stop and stretch and then keep on running. I find that I'm frustrated with myself but it is perhaps because I have a certain idea of what "running" is?

I actually find speed runs easier than long runs - because after every interval I can stop and stretch. Does it make sense??

Thanks again.