Week 4

[Dodgylungs]

I have started week 4 over again today. I found week 3 hard enough but week 4 is tricky. I have a lung condition (possible COPD and long-standing asthma) and so it’s proving doubly difficult to get to 16 minutes. So far the most I’ve managed to run is 12 minutes. Even though I’m 57 and have put on weight during lockdown, I was running 5ks at the gym without too much trouble. However, the inclines outside are proving tricky and my legs are far more achy (and I have a tiny hernia on my left leg which doesn’t affect me at the gym but does a bit outside). The trouble is at the moment I can run the 3 minute stints but the 5 minute ones are proving tricky. Today I was stopping all over the place as my legs were achy and I was wheezy (my medication has recently been upped. I’m actually wondering whether I had the virus at one point). I always give myself a day’s rest in between runs. Despite all of the difficulty I am determined and will get there eventually. However, for me it always seems like snakes and ladders. I never seem to progress and move forward, I always fall back before I go forward. Anyone else struggling to keep moving forward?

[LottieMW Graduate]

I’m new to this (week 2), but most advice I’ve seen for people with difficulties has been to slow down.

I’m also wondering if it may help to have a 2 day rest. What do you do on your rest days?

[Dodgylungs Graduate in reply to LottieMW]

Hey Lottie,

Thanks for your reply. Yes, I’ve been wondering about the 2 day rest also. I know when I was running at the gym I would usually have 1 day rest but sometimes my body complained and I took an extra day and always felt better. Trouble is I’m trying to lose the weight I’ve put on during lockdown. I was very trim and fit last year and during lockdown I’ve developed a shoulder problem which is going to take a while to heal and means I can lift weights and my lungs haven’t been great since February. Not to mention eating more and being less active during lockdown. So I find myself getting back to running for weight loss and fitness. It’s extra hard going outside rather than the treadmill but I know I can run the distance given time. It took me a while to build up to it on the treadmill too. I sometimes go walking on my rest days but didn’t do much yesterday so I shouldn’t be especially tired today. This will be a real achievement when I get there. How are you finding it?

[LottieMW Graduate in reply to Dodgylungs]

Firstly you:

You didn’t suddenly become unfit and gain weight...it was a gradual process during lock down. Therefore regaining your fitness and weight loss should be a gradual process too. You know that as you already commented that it took a while to build up your distance on the treadmill 😊

So well done on reaching week 4, and also for repeating it as you felt it wasn’t going well 👍

I would definitely try slowing down...have you seen the slow running (Niko niko running) video...

m.youtube.com/watch?ebc=ANy...

I would also suggest “active recovery” days...lots of info out there (including here) about the benefits of staying active on the “rest days”. Walking is the easiest. Drink lots of water, and get plenty of sleep!

Myself: health wake up call end of January. Started eating more healthily and 2 mile brisk walks 3-4 times a week. 6 months on, lost weight and inches, improved blood results.

Retired 2 weeks ago, and decided to start C25k. Finding it not as bad as I thought. My “running” is probably slower than my brisk walk 😂

Slowly but surely, we will both get there in the end!

[Dodgylungs Graduate in reply to LottieMW]

I was just going back over my posts and I don’t think I ever replied to this so my apologies. I did actually take a look at the video and found it extremely helpful. In fact it’s been the difference between where I was and where I am now. I also took on board your active recovery suggestion and walk a fair bit in between running days.

Like you, I have also been eating more healthily in the last week or so and I wish you well in your retirement and running.

Thank you for all the great advice!

[PhoenixRise Graduate]

Hey 👋 Firstly, well done for sticking with the plan and pushing on! Secondly, slow down! When you think you are going slow - slow down even more! You can also have a second rest day if you feel you need it - you’ve got this 💪

[Dodgylungs Graduate in reply to PhoenixRise]

Thanks Phoenix. I feel that if I go any slower I’ll be walking but I’ll try it again on Thursday much slower and see how I go. Thanks!

[PhoenixRise Graduate in reply to Dodgylungs]

I know what you mean! I often felt like I was walking faster than running at the beginning but the slower pace really did help me to pick it up later on and meant I had enough gas for running longer/faster. Good luck for Thursday and keep us posted 😉

[Hidden]

My lungs aren’t great either, but unfortunately mine is self inflicted after 30 years of smoking. I’m also trying to lose weight and have an injured shoulder stopping me from lifting too. I really struggled on all 3 runs of week 4, I redid it again today and managed to complete. I really focused on slowing down today, making sure I was taking deep breaths and tried to plan the route better so I wasn’t running on the inclines so much. Good on you for doing this when you have problematic lungs. And good luck with finishing this week 😊

[itselenax Graduate]

I'm new to this, just started week 2, but as someone who also suffers from pretty bad asthma - do you take your blue inhaler 5-10 minutes before you start? I don't need to do that anymore as my asthma is ok at the moment, but on my bad days it really helped me out. It was something my asthma nurse recommended. Good luck with your journey!

[Dodgylungs Graduate in reply to itselenax]

Hi itselsnax,

Thanks for your reply. Yes I do take my blue inhaler and it does help but I’m still struggling in a way I wouldn’t necessarily expect to given the level of fitness I had not so long ago. My big fear is that I had the virus in February when I was ill (asthma suddenly got worse ie very wheezy and I felt weirdly fatigued for about 3 weeks) and it’s perhaps left me with more lung damage. I’m due to get a check up at the hospital at some point soon. I’m just fed up that there seems to be no progress at all. It might also be that I’ve put on weight in lockdown whereas I was slim and fit last year. Going to keep running and watching my diet and hopefully things will improve. How are you finding the running?

[itselenax Graduate in reply to Dodgylungs]

Ah okay! If your GP would be able to organise it for you, I definitely would recommend having the antibody test done. I work for the NHS & had it done, it’s really reliving just to find out if you had it or not - luckily I hadn’t! But if it turns out you did, maybe tour GP could give you some extra meds like steroid tablets for a while to give your lungs a bit of extra help.

I’m finding the running pretty good at the moment but in fairness I usually walk for about 50-60 minutes each day and have done so for over a year so my fitness level wasn’t at zero when I started. I’m worried for when my running time increases but fine as of right now. I would definitely say diet is a big part of it too - defo recommend trying to incorporate healthier foods.

[Dodgylungs Graduate in reply to itselenax]

Absolutely. I’m usually very fit and healthy but my marriage broke up in February and my eating has gone awry. Need to get back on my healthy diet. My doctor is monitoring me but I definitely need some help as I’m really struggling. It might just be that I’ve put on weight though. I’m trying to shift a stone and see if that improves my breathing. They seem to be doing everything online at the moment so will push my doctor to take a look at me in person, though I want to lose sought or he’ll nag me as I’m type 2 diabetic on top of everything else. Do we have to pay for the antibodies test?

[itselenax Graduate in reply to Dodgylungs]

Oh I’m sorry to hear that! I’ve recently started a healthy diet as well and have lost 11 pounds, always happy to lend an ear and help if I can!

I have noticed that as I’ve lost weight I’ve found exercise easier so perhaps that could be a reason. & with regards to the antibody test - I got it for free, not sure if you would need to pay at your GP surgery but don’t imagine it would cost more than a flu jab.

[Dodgylungs Graduate in reply to itselenax]

Thank you for your kind offer. You can only get the antibodies test if you’re an NHS worker. Non NHS workers have to pay something like £100 to get it.