Tips for starting long runs

[BradStar89]

Coming into the last run of week 6 and it’s all long runs now with no rest. Will I be able to cope?? I’m nervous any tips?

[AlMorr Ambassador Graduate]

You will be able to cope, the course has prepared you for it, take all the longer runs slowly, drink plenty of water the day before you run and some before you run, take a deep breath, off you go, once you have completed run 3 of week 6 you will be very proud of yourself and you will be officially a runner. 😊 🏃🏾

[BradStar89 in reply to AlMorr]

thanks!!

[David_G]

Hi, yes you can do it. That’s what the other runs have been preparing you for.

Just take it slow and steady and you’ll be fine. As AlMorr says, make sure you drink plenty of water the day before and a little more before you run.

During the run try not to start off too fast. There’s no such thing as ‘too slow’ by the way. Just go at a pace that feels comfortable for you.

I don’t know if you listen to music while running, but if you do try to find things with a slow beat as your steps will tend to fall into line with it. Otherwise maybe listen to a podcast or audiobook as they haven’t got any beat at all!

Good luck, believe in yourself and think how good it’ll feel when you’ve finished the run!

[BradStar89 in reply to David_G]

Thanks David! The slow music idea helped so much and got me on a good pace

[BradC Graduate in reply to David_G]

Good point! I like to listen to music that relaxes me, not stuff that stresses me out😉

[Hidden]

I will also be starting W6 on Saturday. You can do it and I'll be running with you in spirit. Go for it!

[BradStar89 in reply to Hidden]

Yay!! Hope it went well

[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 may benefit from following the link in the guide to the post about mental approach.

Relax and enjoy it, do not pile pressure on yourself.

Enjoy your journey.

[Papillon17 Graduate]

The only tips I have is follow the programme, drink plenty before and run slowly and when you think you can’t go slower do it. Have a look at youtu.be/9L2b2khySLE(Not working as expected?). Good luck and you can do it.

[BradStar89 in reply to Papillon17]

This made me feel better. I did feel like I was going super slow

[Papillon17 Graduate in reply to BradStar89]

Lots use it to get the 30 mins running time

[BradC Graduate in reply to Papillon17]

Yes, I do. Over the weeks it’s helped me to build up my strength and stamina and my pace has gradually increased all by itself!

[Hidden in reply to Papillon17]

Since slowing down my jogging I find that I have better endurance and enjoy it. I feel like I can run for miles!

[Papillon17 Graduate in reply to Hidden]

Well done and in time your speed will increase

[Hidden in reply to Papillon17]

Great post

[John_W Graduate Ambassador]

If you managed W5R3 ok, then nothing else in the program should faze or concern you. Take confidence from your progress so far. You managed the big leap that was Week 4 (from 9 minutes of running per outing in W3 to 16 minutes in W4) and also the big mental hurdle that is W5R3.

Nothing to fear - get out there and crack on!

[BradStar89 in reply to John_W]

Thanks John! I’ve got one run left of W7 now and know I can do it now

[John_W Graduate Ambassador in reply to BradStar89]

Excellent! Keep going !

[Ian5K Graduate]

Take your sights off the 5k and just run the time each run requires of you. It isn’t about speed or distance but duration. That is, as slow as you like.

Often, I think, the walk interval can be counterproductive. We imagine it’s a good break but sometimes it’s hard to get going again, whereas continuous running can set us right mentally. 🙂

[BradStar89 in reply to Ian5K]

Feel so much better now. Hope I get faster in time haha. Thanks

[Jericho2332 Graduate]

It's all in your head, your body's ready! Slow and steady wins the race, don't worry about times or distances just do what the plan suggests, keep putting one foot in front of the other! You WILL do it 💪🏻

[BradStar89 in reply to Jericho2332]

Thanks!! I did it! One run left of week 7 😊

[Jericho2332 Graduate in reply to BradStar89]

Well done 😁👍🏻