**EDIT to say I 'follow' a 5k route, I don't 'run' it**
Feeling deflated. Attempted W8R1 today and didn't make it the to the full 28mins of running. I'm a slooooow (aka snail) runner but last 2 runs of w7 I managed to make it to 5k in sub 40 mins (38 and 39mins - I run a 5k route, follow c25k programme to start then add remainder time it takes to complete the route). Today I couldn't even reach 25mins of "running" before having to slow to a walk. Gutted that I'm back to over 40mins for a 5k. Worried I'll not be motivated to complete the remaining runs.
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beat-the-bubba-chub
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and includes advice on pacing, minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.
You don't say why you stopped, but if you take it slower, you will manage it.
Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.
You have to be realistic, as all runners do, that your pace is your pace and that by continuing to run it will improve in time........there are no magic quick fixes.
Stick to the plan, complete C25k, then after a period of consolidation, you can start to build your distance.
Don't be too hard on yourself........you are where you are and won't get anywhere else simply by wishing it, only by application.
Thank you for the link, it has reminded me of some key points. Having looked back at my progress on my previous runs I can see that I seem to 'perform' much better in the mornings and when the temperature is a lot cooler...I suspect that that is MY optimal range. W8R1 was towards the end of the day and although overcast with a mist of rain, it was about 19deg . Think it was a number of factors that caused me to just feel I couldn't finish, too hot, too many people about (I'm a nervous/self conscious runner) which probably set me off on a faster pace than normal...and finally a fluctuation in hormones is likely afoot. I seem to recall reading a post previously where the poster suggested that some people's running pace was possibly no faster than their walking pace. I found this encouraging/reassuring. Was it a post by yourself??
No need to "jump the gun" by running a 5K at all before you even graduate from C25K, I advise you to take a extra day off running and try running run 1 of week 8 again, this time a little slower than you did today when you could not complete the run.
After you do graduate which won't be long, run several 30 minute consolidation runs, after that you can try again and run a 5K., good luck for your graduation run 🏃🏾 😊.
Hi, thanks. I think that today's run was likely a combination of factors...I was feeling a little off my game. My pace today was all over the place. Need to just remind myself to relax as I carry all the tension in my shoulders and chest especially when nervous.
Yes, Dtsy1978 is right, some days it’s just a struggle. What’s more, I can’t pinpoint when those days might be. I can have good runs after too little sleep or too much wine, and I can have bad runs when I’m well hydrated, the birds are singing and everything (except my running) is good with the world!
After the bad runs (and thankfully there are more good than bad), I just remind myself that I’ve got another few km done and it’s all good groundwork for the future. Look forward to your next good run, I’m sure it’ll be along very soon!
Thank you for this. You are right...too much focusing on what wasnt achieved and not enough focusing on what was. Today was a 'bad' run, but still better than a 'bad' night on me butt watching 'bad' tv. 😊
Next run will be a new day...and even if that run doesnt go to plan either...still beats being a couch potato. Perspective. Thank you 🙏🏽
Definitely much better than being a couch potato! Every run adds mileage, experience, stamina, and so many other physical and mental benefits, not least the feeling of pride in yourself for sticking with it through the tough runs, so you can enjoy a real sense of achievement from the good ones.
yes... and it's definitely a lesson in managing my own expectations. Both my siblings are what you might call 'natural' runners. I, however am not. I know this and am fine with it, however sometimes I need to remind myself not to be marking my progress by others standards. I may not be a 'natural' runner by the end of it, but I can be a 'better' runner. Small steps. 😊
You’re absolutely right! And there’s a much greater sense of pride when the achievement has been hard won than if it came easily. I applaud you! 👏🏼 👏🏼👏🏼
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