Back to run / walking... do I repeat the week?

[Navybirdjen]

Hi,

I have been running three times a week every week. I was following the programme really well until recently. I managed to run 24 minutes without stopping. However, since then I have had to walk once or twice each run. Not sure if it's the heat or just a psychological block. I moved on to Week 8 despite not completing the Week 7 runs without walking. Should I go back to Week 7 or just keep plugging away at Week 8? I always pause my watch, so I am running for 28 minutes in total... just not without stopping. Advice please!

[IannodaTruffe Mentor]

Please remember that it is a training plan to build your stamina, not a tick box exercise, which is why we recommend that you fully complete each session in the plan before moving on to the next.

If it is the heat, try running earlier in the day..........sunrise is about 5am these days and it is oh, so much cooler then.

You don't say why you stopped.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

How is your hydration? As a runner you need to drink a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.

Hydration has a huge effect on our ability to do strenuous physical activity as explained in this post healthunlocked.com/couchto5...

[Navybirdjen in reply to IannodaTruffe]

Thanks for the tips. I run at about 9, so yes, it probably would be good to get up and run earlier. Easier said than done but I will try!

Not sure why I stop, really. I don't think I'm running too fast - my mind just keeps telling me I need to walk. I'm quite good with water so don't think it's that.

I'll start Week 7 again and try to go earlier.

[IannodaTruffe Mentor in reply to Navybirdjen]

You don't think you are running too fast......but can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

Again with hydration, you need to know that you have taken on board the necessary volume of fluids........it is crucial not optional, especially in warm weather.

[Midgeymoo17]

I am going to go the opposite way... I think it really depends how much you are walking and why.

If you managed 24 minutes you probably there really do not need to go 'back' too far if at all. Most likely you have got to a point where you are just finding it a mental challenge because continuous plodding although therapeutic can also be boring. My advice:

1) Walking (or stopping) in a run interval is fine and does not mean, necessarily, you are not ready to move on.

Too often we beat ourselves up about it but so much both with in and outside our control can affect our ability to run and complete the intervals on any given day. I have found recently me stopping more often in run intervals to ensure I do my best to keep social distancing. Crossing roads is another one. If I repeated every run I had to stop/walk (using podcasts so difficult to pause them) in due to social distancing I would make no progress through the plan what so ever. Weather and mood are two others. Equally, if you stopping because you are gasping and not normally physically able to finish the session then that's a different matter.

2) Heat:

Heat will make the same session feel more difficult. There is only really two options with this: Try go earlier to get cooler weather or accept that you may have to incorporate some walking and take it a bit easier. In terms of the health benefits gained form exercise it really does not matter which choice you choose. Just do not select the second and get frustrated with it.

3)Boredom / Mental Block:

Boredom can be a major contributing factor to people struggling with some of the longer runs at the end and can contribute to developing a metal block. Things that can help with boredom: 1) Change route (one you get bored of the scenery but you mind also learn the point you normally give up at and stopping can become a little bit of a learnt behaviour) 2)Listen to something different such as an audio book , podcast etc. 3) Alternate the long runs with maybe week 5 run2 to provide variation and will provide some protection against feeling a bad 'long' runs becoming a self fulfilling prophecy- there is scientific evidence the more we are unsuccessful at something the more the view its impossible is reinforced subconsciously making it harder to achieve. Offsetting this with something done successfully is important.

[Navybirdjen in reply to Midgeymoo17]

Thanks so much for this positive advice. The 'successful' run is a great idea and yes, I probably should expect it to be more challenging if it's 25 degrees heat. I also have to stop frequently to move aside for social distancing, so that is a factor to consider in terms of pace. I used to run with an audio book but stopped a few weeks ago as I fancied listening to the birds! I'll give it another try.

Again, thanks. Your post has cheered me up!