Does the agonic last part of the run gets bett... - Couch to 5K

Couch to 5K

134,190 members159,536 posts

Does the agonic last part of the run gets better? A bit afraid I might not get to the point of running happy and at ease (W6 R3)

Ballesta profile image
BallestaGraduate
18 Replies

I have so far mostly been astonished at how easily I have gotten into the program routine, never skipping a day, neither quiting before the end of the run. I am a chaotic person and definitely a quitter when it comes to fitness. Although I have good gens and a more than able body, I grew up with zero confidence in my physical abilities and I had never grown out of that feeling. The program has been such a life changer: I never dread going for a run nor look for excuses, which I find unbelievable considering how I have related to sports all my life.

However, today after W6R3, for the first time I started dreading that the slightly agonic last part of the run will always be a part of my runs instead of a phase that I will overcome. The evolution from week 1 suggests my body will adjust and long runs will get lighter, but I am still afraid that if there is an inherent element of suffering in running, I might never get to the point of just purely enjoying it.

What is your experience from week7 onwards? Does the feeling of agonic running somewhat dissipates or is it every time there?

Written by
Ballesta profile image
Ballesta
Graduate
To view profiles and participate in discussions please or .
18 Replies
Speedy60 profile image
Speedy60Graduate

Hi, well done for getting out there!👏👏👏

You need to change that narrative. The more you tell yourself you're a 'quitter', the more likely you are to make it true. How about: I've learned so much about myself, I now know how to overcome the obstacles I set myself. Or: the last time I quit at x, y or z, I learned this ... Remember: the things we tell ourselves in our heads aren't true until we act on them.

And as for running - yes it's tough to begin with, and no, that feeling won't go away in the next week or two, but boy is it worth it! I started running last September. I've certainly had my fair share of ups and downs over the months, but when it works, it works. I went out this afternoon and my run was an absolute joy. I will be feeding off that feeling for weeks. I wouldn't give that up for anything.

Good luck 👍

Ballesta profile image
BallestaGraduate in reply toSpeedy60

Thank you very much for your words, you are absolutely right! Actually one of the things I am loving is that the program has totally changed how I see myself and my physical potential. It certainly forces me to rephrase it: I am not a quitter I just needed a proper progressive plan, and it is really working.

Whydothis profile image
WhydothisGraduate

I am just one run ahead of you - I started week 7 yesterday. I was amazed to find that doing 25 minutes for the second time was much easier than the first time. Partly, I think, because the steady increases in time prepare us so well, and partly because I took it much more slowly - I could have walked it as fast! This really helped.

Ballesta profile image
BallestaGraduate in reply toWhydothis

Great! Your words give me much relief! 😊

Hanfel profile image
HanfelGraduate in reply toWhydothis

I was the same today- week 7 run 1 I would have walked faster but was much easier than week 6 run3 where I think I ran too fast and exhausted myself

IannodaTruffe profile image
IannodaTruffeMentor

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.

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.

Enjoy your journey.

Ballesta profile image
BallestaGraduate in reply toIannodaTruffe

Thank you very much.

I sometimes run with a friend who has run on and off since his teens (we are mid thirties now) and I can talk during the first part of the run (although I try not to talk much), but it gets really hard or impossible towards the end (I just tell him to do the talking). So I guess I have been going too fast, although it looked slow to me.

I also mistakenly thought that being able to talk was the advice only for the brisk walk, and that not pushing myself enough might be lazyness instead of the best way to progress. Thank you for correcting me!

IannodaTruffe profile image
IannodaTruffeMentor in reply toBallesta

Being able to talk as you run approximately equates to 75% of your maximum heart rate, which is the most efficient zone to build stamina and endurance which is why elite athletes spend up to 80% of their training time at this pace.

Ask your mate to slow to your comfortable pace.

Ballesta profile image
BallestaGraduate in reply toIannodaTruffe

Thank you! That is an enlightening fact.

Yes, we always try to adjust to my pace, but I guess it is harder to find my own pace when I am concerned about boring him. However, I was alone during that last run that I found so hard in the end.

I have already told him that we will be extra slow tomorrow. I will report back! 😊

Have a nice Sunday!

HennieR62 profile image
HennieR62Graduate

You’ve come so far already! Well done!! And keep going!! I can agree totally with other replies, when it’s tough - slow down, then slow down more. Week 8 was my pain barrier, my legs really hurt after runs. I kept going but the last 10 minutes or so of every run since has been hard. I’ve now done 2 weeks of consolidation runs, and on my last run made myself slow down even more, What do you know, I did a 5 k really comfortably. 🐌 Not fast. Not in 30 minutes 🐌 Comfortable. And best of all enjoyed it. It will come, you learn about your running self every time you go out. Your successes in the programme are something to be proud of.

Advice I read somewhere on this forum was when the negative thoughts pop up, start to notice other things eg birds singing, sunshine, and your thoughts will reframe.

Happy running 🏃‍♀️

Ballesta profile image
BallestaGraduate in reply toHennieR62

Congratulations on your 5k!! I will bear in mind your advice about slowing down and distracting the negative thoughts. It is just hard to escape them sometimes! 😅

Thank you for your words!

Ballesta profile image
BallestaGraduate

That is amazing! One extra slow run a week for consolidation sounds like a great plan. Thanks!

Ballesta profile image
BallestaGraduate

Thank you all very much!!

I see that you all agree that slowing down is the answer and I will put it in practice in my 7 week that starts tomorrow.

Some of you have said or hinted that there will be more tough runs among the more pleasant ones. I have found an old post with a similar question to mine, and the answers also confirmed this.

To my surprise, this has given me some peace of mind. I just need to accept that tough runs or tough parts of them will happen now and then and that does not have to mean that I don't generally enjoy rumning or that I can only aspire to becoming a sort of phoney runner. I was somehow mythicising "real runners" as gazelles that don't suffer or only suffer when breaking records.

I feel much reassured now and I will repeat the slow down mantra. Thank you all and have a great next run!

Larrykat profile image
LarrykatGraduate

I agree with the others if you are struggling you are going too fast. I am really slow, still not got sub 40 mins for my 5k, but I don't care. I want to enjoy my run, so pushing until it is uncomfortable is self defeating. When I was fit to run I did, 1 long conversational pace run of 90 minutes, 1 training session with my running club and 1 quicker 5k. Currently I am doing 2 to 3 9k walks a week to keep fit until my hip recovers. Keep going it is worth it. Good luck finding the pace that suits you.

Ballesta profile image
BallestaGraduate in reply toLarrykat

Thank you, Larrykat! I wish you a prompt recovery, but walking in the meantime seems like a great alternative 😊

Ballesta profile image
BallestaGraduate

Update W7R1.

I followed your advice and what a difference it makes!

I was running with a friend so I was able to put to the test the "talking without gasping".

We were very slow (I am sorry for him) and I was amazed that not only was I making conversation during the whole run (well mostly commenting on his story, but still), but I was actually IN the conversation instead of secretly thinking in a loop "when the hell is Sarah going to announce that it is already x minutes?".

I did not suffer at all and I had never finished with as much energy as today.

Thank you all for your advice and support!

Hanfel profile image
HanfelGraduate in reply toBallesta

That’s great news! I’m sure you’re friend is glad of the company regardless how slow 🤗 Ive just done week7 run1 too although I do still struggle to talk when running but that’s my fitness level still getting better, not gasping for a breath like I did a few weeks ago. Sounds like you’re doing great!😉

Only 2 more weeks......

Ballesta profile image
BallestaGraduate in reply toHanfel

Thank you, Hanfel! I also struggled to talk before I slowed down. I am sure that is all you need!

Have fun with week 7!!

Not what you're looking for?

You may also like...

The Joy of the Exe........and at last....a negative split run.

No, I don't have a lisp. Today Madame Truffe and I did it together, for the first time, despite...
IannodaTruffe profile image
Mentor

Hey, I just started the C25K today and i'm not sure if i should to the running part just yet..?

I managed to get to the second run but i had to stop (around the 13 min mark), because of chest...
Sigoogle profile image

Wk1 Run1. Wooohooo, I am running

Got the ok from the physio last night to start running again. So obviously that was what I was...
Realfoodieclub profile image
Graduate

To get from running 5k to 10k can you just increase the time of longest run bit by bit? Not sure I can go back to walking now I can run..

Not that I'm going much faster than a brisk walker you understand - it's more psychological. I'm...
parkbirdy profile image
Graduate

Now I have just lost all confidence!

I was doing really well, running about twice a week after graduating, going further and further...
Mitch15 profile image
Graduate

Moderation team

See all
Yesletsgo profile image
YesletsgoAdministrator
Annieapple profile image
AnnieappleAdministrator
MissUnderstanding profile image
MissUnderstandingAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.