Heatwave

[Marmite33]

Hi all,

My first post Last Friday I tried but failed to do session of Wk6. I was out early but it was still really hot. Was due to have weekend off and start again Monday, but it is still too hot so I haven't run again. Looking like Friday is the first day it will be cooler at 23 degrees.

I'm worried though, as I am finding the programme very challenging, and feel like I might be going backwards whilst not running. I began early March when we went into lockdown so it is taking me a lot longer than expected.

Does anyone have any advice for me as to how to proceed, please?

[Instructor57 Graduate]

Hi,

Think you would need to post a bit more info to get useful help.

if you started in march have you been repeating runs or weeks ?

If so , why ?

Does it cause pain ?

Or is it difficult to breathe

And how often have you been running ?

Are you following the advice in the guide? with regard to dynamic excercises before running and static stretches after running ?

Are you properly hydrated ie, drinking 2.5 to 3 litres of water a day even on rest days ?

Are you taking at least one rest day between runs ?

As you see, so many questions, but it is the only way you can get accurate advice !

You say also you went our early but it was still hot , how early ?

I went at 06:10 this morning to avoid the heat .

If you can answer some/all these questions, then someone or a few people can give you satisfactory advice .

🙂👍

[Marmite33 in reply to Instructor57]

Hi, thanks for your post and help.

I have repeated some weeks and runs, yes, because I am overweight, and it was so hard (I have mental health problems and so motivation is very low also, but started it at beginning of lockdown as I thought I needed to do something that would give me a better chance of getting through lockdown). I began running using another programme called personal trainer, and got to about wk4 but couldn't manage the week (it was run for 2 mins walk for 1 min x 10). I then started on the C25K, on wk3 or 4.

No pain, but often am out of breath.

Been running 3 times weekly.

Don't know what a dynamic exercise is. I do the 5 minute walk beforehand and afterwards, and 2 pilates classes during the week. I have had aching legs once since March, and it was only for one day

I am properly hydrated, and rest for a day between runs.

It was 8am when I ran, but it was on the day that broke records for the hottest day.

phew

[Roxdog Graduate in reply to Marmite33]

You might want to think about yourself Alison slowing down a bit if you are getting out of breath?

[Roxdog Graduate in reply to Roxdog]

Sorry, typo! Don't know where Alison came from!

[Instructor57 Graduate in reply to Marmite33]

If you are getting out of breath then you really need to slow it down more , remember, this is not about speed, it's more about building strength and stamina

You should be able to speak full sentences while running and not gasping for breath , if you are then it's too fast .

The dynamic warm up excercises are here

runnersworld.com/health-inj...

It's probably even more important that you do the static stretches after you run as well, this is probably why you have the aching legs

They are here

nhs.uk/live-well/exercise/h...

Even at 8am it's probably be too hot .

I also ran on the hottest day but was out around 6am, by 7 it was already getting too warm .

I hope this helps you 🙂👍

[Marmite33 in reply to Instructor57]

Thank you

[Instructor57 Graduate in reply to Marmite33]

No problem, hope it helps somewhat

[Roxdog Graduate]

I wouldn't worry too much about having a few days break. It took me about 12 weeks to complete the programme as I often took 2 rest days. As long as you are mentally committed to completing it shouldn't be a problem.

It's hot and that makes running a bit problematic unless you go in the very early morning!

Don't lose heart or give up. The later weeks are challenging, but they are supposed to be, so perhaps try not to see the challenge as a negative thing. A lot about running is in our minds!

Good luck.

[Marmite33 in reply to Roxdog]

Thank you so much, that was reassuring and I appreciate it, thanks.

[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.

You lose no significant condition in the first two weeks of non running.

After that loss of condition is gradual.

Run when the conditions suit you.

Enjoy your journey.

[Marmite33 in reply to IannodaTruffe]

oh what a relief, thank you so much. I'll check out the link. Thanks again

[StuartMcIntyre]

I hope you continue to run at a sensible rate and keep your motivation up to keep working at it.

Sometimes it might feel like you are swimming up a river and making slow progress or even going backwards... but remember that you are still doing a lot better than those that aren't swimming at all!

[Marmite33 in reply to StuartMcIntyre]

Thank you so much.