Help& advice

[Patjoub]

Hi I graduated two years ago never been a sporty person, so I was really proud of myself! Consolidated for a few weeks. Then winter came and I realised I am definetly a fair weather runner! Anyway been dabbling on and off. Now during lockdown I decided to pick up c25k again and started from week 4 just finished week 6 this morning. But I am really struggling cant seem to improve my stamina. I do enjoy running but I can’t seem to move on. Any tips or advice would be so welcome Hope everyone is staying well . Sorry for the long rant!!!

[Jell6 Graduate]

I would start from week 1, you know that it works.

Odd isn't it, I prefer the cold runs. I wonder if it's down to what season you start in🤔

[Patjoub]

Hi jell6 I didn’t want to start from week 1 as I do run regularly so I know I can run! Just seems to be distance / time that is proving elusive!

[Hidden]

Well done for coming back to C25k 😃👍🏼. Sorry to hear that you are struggling when you are so keen.

My best advice would be to bite the bullet and go back to start the plan at the beginning. It is a worthwhile investment in terms of developing the strength and stamina you need for the later weeks.

I was off through injury for 6 months after running W9r1 and when I started back I went back to the first week.

Your body is likely missing the preparation of those first few weeks and you haven’t yet built up enough stamina to take you through the longer runs.

You should find the early weeks easy, but they are what you need to enable you to see the progress you want.

I hope this helps 😊 Good luck 😉

[IannodaTruffe Mentor]

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

Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.

If you are struggling at the level that you are at then you probably need to rebuild your stamina from a lower level.

Do not underestimate the benefit of the brisk walk intervals in the early weeks of C25k. They are building stamina alongside the running intervals.

I had a knee injury last year that stopped me from running for nearly a year but with a lot of physio input I have recently redone C25k from W1R1, despite having been a regular runner for over seven years. What relates to your situation though, was the exercise given to me by my physio, which was simply bending at the knee until I couldn't see my feet, then opening my knees so my feet were visible. This exercise seemed far too basic and not stretching me at all, but I was encouraged to repeat this until I built up to 60 reps per day and the result was that I could then move onto the next stage......so on and so on.

We are all capable of doing way more than our bodies are conditioned to do, but not without increasing our injury risk. Sticking to gently progressive training plans is the safest way to push our limits, whilst gently increasing our resistance to injury.

If I were you I would start from W1 and let your body adapt to the demands gradually.

Have you read the guide to C25k? healthunlocked.com/couchto5... it is full of tips.

Do not judge progress by speed, but follow the plan and build the duration.......speed will follow on.

[Hidden]

It may sound obvious but you need to train. So maybe as Jell6 suggests go back to the beginning. Stamina develops over time with increasing amounts of load. You may run regularly, but perhaps not regularly enough to make progress. When winter comes perhaps think about what it is that you don't like; if it's too cold for you, layer up. If it's the rain you don't like, maybe avoid it. If you really can't manage outside, try the treadmill. However, imho I think that being a runner means over coming the conditions (I don't like the heat) and going out anyway. I have learned that discipline is key for me. Good luck!

[Patjoub]

Thankyou for all the advice 😀