Wk9R2 - the worst run ever

[Chestnut21]

So I have literally been enjoying the C25K but today's run was awful I felt so disappointed to the point I just want to give up. This doesn't feel like it is getting any easier I had to walk up a hill and the stop 7 mins away from the end of the run my calves are always hurting and I just wanted to cry.

[RunningMigster Graduate]

Don't worry about it. We all have bad runs.

The only reason I haven't given up on some runs is because I'm so blooming stubborn lol.

Are you on or off road?

Maybe try a new course and slow down a bit. I know, we all say we can't go any slower, but we really can.

Don't give up, you're soooo nearly there.

You've got this far, so you know you can do it!

Mig

[Roxdog Graduate]

Don't worry, you're doing fine. It was just not a great run for you today. We all have them! If you didn't complete the run then just repeat it. As you've got this far you will finish the programme.

I remember a couple of the runs in week 8 and 9 a real struggle. The next one will probably be much better. You may have unconsciously speeded up, so keep it nice and slow.

Good luck!

[Tasha99 Graduate]

Bad runs are normal. They make the good ones sweeter.

[Fionamags Graduate]

Don't give up - you're nearly there! I know exactly how you're feeling - i went through a bit of that too. But it does get better and you need to hang in there and find your 'happy pace'. Its probably slower than what ur doing at the moment. Give yourself a couple of days off then launch yourself (slowly😉) at the final run. We will be waiting to cheer you on!!!!

[IannodaTruffe Mentor]

It happens.

Everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

[Silverfox1943 Graduate]

You've been given some good advice.

Now remember this is a programme not a race, so if necessary slow down: right down.

Your aim is to run 30 mins none stop, to enjoy it , and to stay injury free.

After that you can decide what to do next, but consolidation will be necessary to build strength and stamina.

After a year of consolidation decided on jujus plan to run 60 mins first then prob go on to 10km.

Today is wk6 and on Fri WILL do 55 mins.

Just to add I was 77 last week.