Running help needed

[Jenny115]

I have my first week 8 run tonight and I wondered if I need to change what I am doing. I've been using bluetooth trainers for the last 3 runs and they work with mapmyrun. However, when I run there's an annoying voice that pops up regularly saying that my cadence isn't enough for my pace and I need to move my legs more?? I'm assuming it's because I am an extremely slow plodder, but I physically can't move my legs more! I'm 5ft2 and fat and I am just pleased to be able to 'run' for 25 mins.

My ave pace is 13:16, and my cadence is 158 - I do have a hill near the end of the run, but the woman tells me my cadence is too low throughout. My limited understanding of cadence is how many steps I take, but I can't speed up my pace at mo and if I slow it down I will be walking!

Any advice would be appreciated.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

It sounds as if the trainers you are using are not necessarily appropriate for you at this stage of the plan, so why not ditch them ad just stay with the NHS C25k app, or just use a timer to time your 28 minutes. We encourage new runners to do C25k at an easy conversational pace.

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

Enjoy your journey.

[Jenny115 Graduate in reply to IannodaTruffe]

I do use the app, but I like to track the miles I am doing too and although I have turned the voice off she still pipes up and tells me my cadence is too low!

I have ignored her so far so will continue to do that. I have just converted my stats to km and I am did 3.28km in 27 mins (I ran over because I didn't realise the C25K app had stopped and Laura wasn't talking to me!).

So I am ok with not hitting the 5k target and I will carry on at my pace and reading the above info. Thank you

[IannodaTruffe Mentor in reply to Jenny115]

So are the trainers on your tracking app?

In most cases you can disable all voice notifications in settings.

[Jenny115 Graduate in reply to IannodaTruffe]

Yes, they give me all sorts of stats that I don't really understand! I have disabled all voice settings and still that grumpy woman pipes up and tells me my cadence is too low for my pace! I will ignore and concentrate on Laura's reassuring voice!

[Sabrina77 Graduate]

Jenny- as long as you are working out, out of breath and sweating, you’re doing it right. Im 5”2 as well. Forget about the steps, you run continuously for 25 minutes and feel like you’ve been working out then you’re doing very well and with time you may start being a little faster. Well done for getting out there and putting your trainers on! I have a run this eve and im on w3R2! Long way to go😉

[Jenny115 Graduate in reply to Sabrina77]

Yes, definitely out of breath and sweating! I just catch my shadow sonetimes and its a harsh reminder that I am not nipping along like Paula Radcliffe!

You will be surprised at how quickly time passes on C25K. It realky doesn't seem any time at all since I was struggling through my first run!

[Sabrina77 Graduate in reply to Jenny115]

In that case its all good, you are exercising and you feel like you’ve worked out, things will built up from now on. I have no idea how ill be able to run continuously! 🙄

[John_W Graduate in reply to Sabrina77]

"I have no idea how ill be able to run continuously!"

Maybe that's cos you're out of breath!

S L O W D O W N and then you'll have a much better understanding of *how* you'll be able to run continuously.

[John_W Graduate in reply to Jenny115]

"as long as you are working out, out of breath and sweating, you’re doing it right."

WRONG.

Being out of breath is actually NOT the right way to C25K ... you should be aiming for a pace that means your breathing is comfortable throughout and that you can comfortably chat and hold a conversation while jogging.

Have a look at this as a guide

youtube.com/results?search_...

[Sabrina77 Graduate in reply to John_W]

Ok! I’ll slow right down! Promise!

[Sabrina77 Graduate in reply to John_W]

Hi John, thought id let u know that this evening i did slow down and did the run with no struggle at all. Im no longer worried for next week. Completed W3R2. 😉

[John_W Graduate in reply to Sabrina77]

Excellent! Keep that up and you'll have a wonderful time 😎

[John_W Graduate]

Hi Jenny115

Your enthusiasm for your tech is admirable - I love my tech and stats. I totally get that you want to know distance etc.

But really.... >>> WHO CARES WHAT YOUR CADENCE IS? <<<

You're a beginner and as such your focus should simply be to get out 3 times a week, follow the program, and JOG at a nice and easy pace, one foot in front of the other.

Honestly... until you decide you want to improve your half-marathon personal best or become a superbly efficient endurance runner taking on marathons etc, then really, what your cadence is in Week 8 of C25K has no relevance whatsoever. You've bought yourself some nice flash tech, but giving you stats that just baffle and stress you. Why do that to yourself?

You said it best yourself: "I am just pleased to be able to 'run' for 25 mins."

So why let some stoppy voice tell you that you need to be turning your legs over faster. Just tell them to 'do one'.

Cheers!

John

[Jenny115 Graduate in reply to John_W]

Haha, thanks John! I bought my trainers mainly because they got good reviews for a reasonable price. I didn't even register that they had bluetooth. Its great because part of my run is off the track and that confuses my fitbit app so it's nice to see how far I run 2.04 miles so far!

I definitely pace myself but my breathing is laboured. I think I could hold a convo though. I don't think I can slow down either. Any slower and I will be walking!!

[John_W Graduate in reply to Jenny115]

Great! Just stick to that nice slow pace and you'll have a whale of a time