Wow I’m aching. I ran yesterday and this is the first time I’ve felt knackered and sore. I yawned all day yesterday and felt it in my knees and back. I have been doing the plan every other day for 6 weeks. I’ve never done this regular amount of exercise. EVER! I hope I’m ok for R3. I’d hate to have to take another day to recover.
I did struggle on the first part of the run yesterday. Prob first 5-6 mins. I’m asthmatic and never breath thru my nose. So running and having to rely on mouth and nose breathing is really hard for me. I make such a noise 📢Anyone else struggle with nose breathing?
One of the reasons I took C25K on was I have a bad back. Years of no exercise after having a disc removed and I literally have no core and muscles strength in my back. I can honestly say these past 6 weeks have helped me so much. My core must be on its way back...slowly 🐌.
Anyway, I will rest up today, behind my desk at home. I’ll drink plenty and hopefully tomorrow I’ll be good to go. W6R3 I’m coming for ya!
Keep well all 😊
Written by
KatieLGettins
Graduate
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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.
The guide to the plan includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.
Runners need good core strength. Why not pop over to the Strength and Flex forum, which is run by runners, and see what they can offer you for core exercises.........running alone will not build it adequately. Likewise with knees.
Well done for getting out there and giving it a bash! That is a hard run. Honestly, interval training after having done the 20 minutes flat out, really does knock you. Funnily enough, you will probably find the 25 minute continuos run easier now instead of the stopping and starting.
I'm asthmatic, and have chronic hayfever and sinuses. So I am with you! I have found that doing my runs as early as I can helps. I am sure you do, but I always use my blue inhaler pre setting out, and, of course, always have it with me, as well as an Olbas inhaler, which helps clear my sinuses. I also can't breath through my nose, well, not to any helpful level. So I instead really concentrate on really deep breathing during my run, slowing myself down so that I am breathing at a comfortable and consistent level. If we are doing this right we should actually be building up our lung strength. I've also added in some extra stretches before my run to open up my chest, as like most asthmatics probably, I hold a lot of my stress in my chest, shoulders and neck. I also regularly shake my arms out and roll and lift my shoulders while I am out to keep me as loose as possible. I most definitely look like a loon doing it, but don't think anyone cares really.
What I have also found has helped is being kinder to myself. I used to stress at the beginning that I had to do a run every other day. Well, I don't anymore. If my asthma is bad I just can't. So sometimes I take two rest days, and have taken three when needed. What I have learned is your body needs time to recoup in between runs. You do not lose any stamina or strength or momentum by taking a couple of rest days instead of just one. In fact it just makes sure that if you have any little niggles after a run that you have proper time to recover pre your next run.
I also started this programme with real concern my ankle would not hold up. I badly broke it a few years back and after three surgeries to rebuild it and two years in casts, and some limited mobility in it, I just did not think it would be possible. Fortunately I have some proper stability trainers, and I have taken some good advice from my Dr as well as this forum and it has really helped, and have had no problems with my ankle. I did, however, have some niggles with my knee and back sometimes, which seem par for the course. So, I added proper stretching to my routine before and after a run, every single time. Also, especially with these longer runs now (am on W7), I really treat myself after a run. I run in the mornings so I come back and have a really nice breakfast. It takes me quite a while to properly cool down, so I wait until then to have a nice relaxing bath. This hugely helps. I am also just about to start doing yoga on my rest days.
Anyway, I hope there is something here that may help. Reach out anytime. x
Thank you so much for taking the time to reply with such a personal note. You have given me such good advice. Like you I do tend to run early so I don’t sneeze my way through the run. I’m a constant nose blower so it’s really hard to breath and run, hold breath, blow, remember to breath again and carry on running !! I do have a sort of breathing routine but like I said it’s so loud. Thankfully I run on country paths so I’m lucky to see 3/4 people at most. I don’t know why I get so embarrassed? Hopefully that’ll fade one day.
I don’t really stretch b4 my run. But I do after and use my new lockdown purchase body roller on my calves and thighs. Funnily enough I did find my neck aching yesterday too. Never really thought about taking care of my neck. I’m gonna give my b4 and after an overhaul.
My pleasure! Honestly, add good stretches in before your run too. Not only for your legs (it really does help) but good shoulder rolls, a few press ups against the wall (that free your shoulder blades and loosen your neck), stretching your arms out behind your back. All of these open up your chest and breathing a lot. And remember to shake it all out every once in a while during your run too. This has the added benefit of also distracting you from the actual running malarkey. All of this, including stretching your legs and hips, will only take a few minutes and it makes a HUGE difference. I also, as well as my inhaler and Olbus oil stuck down my bra (ha!), I always stuff a hanky in my leggings, as I am constantly blowing my nose too! Honestly, we are basically the same person!
And you know what, honestly nobody is noticing how loud you are breathing. I used to be super self-conscious about what I looked like running, as well as my crazy breathing, but really, nobody is getting close enough to tell! The few neighbours I have seen all just give me the thumbs up and smile when I go by. x
PS. Which roller did you get? Have been eyeing up one too.
This is the roller. God it hurts. The pain is worse in my left leg for some reason?? It can be used on the arms and neck too so I’m going to start doing that. X
Wowzers, that does look like impressive bit of kit. Think I will get one too. As far as aches being on just one side, its just how we are built really. Without realising we can put more strain on one side than another, or have pre-existing weaknesses there. I sometimes get a niggle in my right knee. But I think that is because I badly broke my left ankle a few years back and I overcompensate with my right leg. Or maybe I just have a few more turns in my route that put more pressure on that side, or I just have a weakness there. Dunno. But I do know its not unusual. If I do have any niggles on a run I super concentrate on those bits when doing my after-run stretches. Thanks for the tip on the roller! x
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