So I felt I was progressing well with the C25K programme and had completed week 6 when everything started going on and my gym shut. I had previously done all my sessions on a treadmill and have never run outside.
I am determined to keep up my Couch 2 5K as much as possible, but started week 7 outside last week and have been really struggling with it. I find running outside so much harder, and have attempted the 25 min solid run 3 times now without success.
Has anyone had similar experience? Any tips for running outside? Maybe it would just be sensible to go back and repeat week 6?
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suzimcf
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First... welcome to the great outdoors. Second, and more importantly, think about what you did do... how long did you run for? What was your longest outdoor run in the last year before that? Celebrate the run... you gave it 100% of what you had... you’ll beat it with some good old fashioned stubbornness!
It’s different outside... the biggest difference is pacing... as the dreadmill is no longer controlling that, go as slowly as it takes... I don’t care if you can walk faster... keep it real slow and it gets easier.
If you’re way short, after slowing it right down, then yeah let’s take you back a little and go again... if you’re close then it will come. Each run, no matter how long, makes you fitter and stronger for the next one.
You can do this... the current situation has forced you out of your comfort zone, but give it time... by autumn we’d have to pay you to go back inside.
I'm totally with unfitnomore embrace your freedom it's lovely, learn to love it, and I was once told many moons ago the biggest difference with running outside, as opposed to treadmill running, the roads and paths, they don't move you move visa versa with running indoors. It may seem harder but put the same effort in outside and you'll fly 👍👍👍
I’m doing the sessions on a treadmill. Initially because the awful weather kept me indoors and now that’s improving I have to self isolate. When I can get outside to run I expect it to be harder and I’m prepared to drop back to whatever level it takes to cope. I don’t mind taking longer to get there. 9 weeks or 90. Not a problem.
Good advice from fellow C25K'ers here suzimcf. I just graduated after doing all my runs outside and it encouraged my daughter and partner to get on this programme (well, the partner says she's going to start it) and my daughter (now on week 6) refuses to run outside, before the recent lockdown and especially now. So we're buying a treadmill. I have run on both and outside is definitely my preference. I run on the road (in and around my village so very little traffic) and the main difference I found is that on a treadmill, it's much more forgiving underfoot, much more give. I found the treadmill forced me to land more on heel first, but road running is better, for me, landing on the whole sole of the foot (if that makes sense?). It's slower, but this is not about speed, it's about distance.
Pace on a treadmill, although adjustable, is consistent, constant and it dictates the pace, but on the road, you adjust pace and effort instinctively, to suit the terrain and environment.
Keep it slow and steady outside and you will soon adapt, and it will become your preference too, especially now we're seeing some sunshine.
Good tunes helped me not think about pace, or how long to go, I just kept to 'my' pace, my way of running, sometimes slowing to just beyond a brisk walk, when I found it getting tough, but it was still running.
Hi suzimcf welcome to running outside I have only ever run outside but make sure you drink plenty of water on your non run days slow down and slow down more if you need to it’s not a race it’s about getting you to run for 30 minutes the distance will come later relax and enjoy your running if you feel that you want to go back a week that’s fine 👍 you done amazing already happy running stay safe
It’s great running outside, there’s so much more to see! It helps me to distract my mind a bit when I’m struggling with the run...I focus on all the things I can see and it passes the time a bit quicker 😁
I would say that if you’re struggling, repeat the previous week, or even the previous few weeks if that’s what it takes, because if you keep trying and failing at the same thing, there’s the danger of letting it get you down, and you mustn’t let that happen. You’re doing great if you’ve managed to get to week 7, even on the treadmill! If you need to go back a way whilst you get used to the different terrain then do...you’re still winning because you aren’t giving up! 💪🏻 Good luck!
Hello suzimcf I used to train on a treadmill years ago and it’s soooooo much harder running outside so it’s not surprising it feels hard for you at the moment. Just take it real slow and you will adjust and hopefully before long you’ll be hooked on running the great outdoors. 🤗
I did nearly all my C25K on a treadmill. I agree that running outside is harder. For me I am far more conscious of where I am putting my feet and then there is the hills. Like you I have transitioned to outdoors this week. I run (slow jog) at a snails pace on the treadmill, but it is forgiving and I am almost having to re-learn my technique and going even slower outdoors! I can run for 35 minutes but only cover 2.7K that’s how slow I go. I am keeping at it though thanks to all the supporters of slow runners on this forum. Good luck.
Hi, my understanding that running on a treadmill will be easier because the treadmill helps drive you. I’d step back a week or so on the program if I were you.
Hi this happened to me also I used the treadmill for the first 5 weeks then found the transition to running outside really difficult, I now alternate running outside and running on the treadmill but when I’m on the treadmill now I turn up the incline to 1.5 and I have persevered running outside for as long as I can manage ,and it does get better, don’t go too fast and keep at a steady pace, hope this helps 👍 keep at it
Thank you very much all for your extremely helpful advice! It's reassured me that it can be done outside, and tomorrow when I go out, I will start very slowly and see how I go.
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Struggling to move on from 5k
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Week 7 - really struggling to do it! Big jump from week 6...
