Just back from W5R3, the run I feared already for a week. And the fear became real. I did not give up, so I did run the full 20 minutes. But I died a couple of times...
Up until W5R1 I loved running. W5R2 I started to hesitate in my love for running. W5R3 I think I remember why I disliked / hated running years ago.
I am going to continue following the program until it finishes. But once I am at the CR's and I don't feel any progress, I am returning to run - walk - run. It has to be fun, not a struggle to stay alive...
By the end I had aches at several places in my body, despite running slow slow as usual. The breathing was a bit harsher, but I have had worse breathing in the past.
I tried running a few years back and even succeeded in getting to 7 km without walking. But I seriously disliked running. Now going as slow as I run, I actually liked it. Until now ...
If , after C25K, you end up going back to a walk/run (JOG!) method because that's what enjoy more, then that's great. In fact, there's a name for that... it's called 'jeffing' - after Jeff Galloway who popularised it. Look him up
It's a very popular way of training for half and full marathoners who don't feel or want to be running (jogging!) continuously.
Remember that when it comes to regular exercise - which is vitally important as we all know - then the *best* one is the one that you actually do, whatever it is.
Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.
Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one breath?" If you cannot, you are going too fast.
I run slow, I thought. I think I am close to the speed of slow jogging. I will try talking next time, but I have the feeling that I can't talk even when running slower than I walk 😅
If you cannot speak full sentences you are going too fast for your current fitness level. Many people jog slower than they can walk.......that is fine and is how you build your stamina and endurance.
An easy conversational pace equates to approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time.
I am the same. The man in the slow running video above is fast compared to me. I am on Week 8 Run 3 and there is no way I can talk while jogging. Doesn't matter what anyone else says, I can't and I know I am not the only one. I have a colleague at work who regularly runs 5K and can't talk while running. Do what you feel is comfortable.
You feared it for a week, so you’d have felt tense and apprehensive going out, which makes it so much harder. You did it, so be proud, forget consolidation runs etc, stay focused. One word RELAX I know it’s not easy, but boy does it make a such a difference. Next time you go out be positive and remember to get your breathing right, nice steady deep breaths. Come on Evy you’ve got this 💪🏻🏃♀️
Well done Hidden keep remembering you did it though!!! Major congrats!
Definitely look at your pace, if you’re going to fast then it’s not going to be enjoyable gasping for air... and all. I’m finding on an energetic level, there is a difference between struggling and pushing myself ... experiment and find your sweet spot x
I agree with Couchphoenix though: if you'd already been fearing the run for a week, it's not really surprising that you didn't enjoy it.
Also, you say you loved running up to W5R1, so has something changed? Apart from the difference in walk and run times, of course. Completing weeks 1-4 should have prepared you physically for Week 5, so I'm wondering if it's more a mental challenge.
I completed C25K at the end of June, and as a 60 year old woman who was useless at sports at school, I definitely have impostor syndrome when it comes to running. I often have to tell myself I can do it, otherwise the name-calling, confidence-destroying gremlins would get to me. My usual technique for beating them off is to break things down into mini-targets and tell myself that I can easily run for just another 2/ 5/10 minutes, or to the next bend/tree/etc, because I've done it before. By the time I've reached my target the gremlins have usually slunk off.
Final thing: I absolutely don't enjoy every minute of every run. However, to my astonishment, I *do* enjoy running. It took me quite a while to realise that there's a difference!
What changed between W5R1 and W5R2? I think the length of the running parts. The 8 minutes of running felt too long for me. Let alone running 20 minutes without a walking break to recuperate. I feel as if I am not yet ready for anything above 5 minutes of straight running.
Oh well, just going to keep following the program and I will see what I do afterwards. Keep pushing myself or do run walk run in intervals I enjoy. Time will tell 😉
Well, if you're really struggling physically you can always repeat earlier runs until you're feeling more confident. Lots of people do!
I won't repeat others' advice about going slow, breathing and hydration, I'll just suggest again that mental reframing might help.
For example, I preferred to think of each walking interval as preparation for the next running interval, rather than as recovery from the previous one.
And for my first 20 minute run, I broke it up mentally into four parts. I thought of it as 5 minutes (OK I can do that, no problem), 5 minutes (I just did that, I can do it again), 5 minutes (yay, I'm halfway now, and I just ran for 10 minutes so I can clearly run half that time again now) and 5 minutes ( I only have to do another 5 minutes, I know I can do that, it's be a shame to stop now.)
Whatever you decide, I admire you for continuing despite your misgivings. I just wish your experience was proving happier!
PS I've come back to edit this post. Since writing it I've been for a run, and can safely say I felt dreadful, due to horrible painful breathing, for pretty much the first kilometre. So I slowed down, used my mind tricks, ended up feeling much better and completed my run. Not my fastest, nor my longest, but a good one nonetheless.
having graduated less than a month ago and never being a runner I sympathise completely. That first 20 minute run is a shock to the system.
Being overweight and having a dodgy knee didn't help either but it does get better. I often surprise myself as to how much better my breathing is or how well my muscles and joints are holding up 👍
So I would say hang on in there, get a few CRs in and you may change your mind. I'm have now exceeded any expectations I had and I'm running 5km in about 34 minutes and that's out on the roads, hills and all 😀
All the best 🤞 you find the running easier as you progress
Congratulations on finishing challenging run!! These monsters are the worst but there is another exhilirating run just around the corner! People posted great tips already but i wanted to applaud you as i think its amazing that you have managed to finish it despite it being so difficult, good luck on your next one!
As others have said: approach a run with fear and that will be what dominates your mood through the session.
It's not supposed to be easy but, as you've proved, the runs are possible.
I'd say about one in five runs I'm doing feel "fun" at the time, but I am trying to progress to longer distances/times, so am pushing myself a little by doing that.
There will always be good runs and not so good ones. A lot is dictated by your mood at the time and how the rest of the week has gone.
I saw your post and wanted to pop in to say well done.
As I am sure you realise by now running is as much a physical as it is a mental challenge. The physical becomes easier over time as we build our stamina and then the enjoyment will follow. But to get there we have to stay strong mentally.
Believe in yourself and if you are struggling slow it down. Remember it is not a race. You can always redo a week or a run of you want to - there is no rule that says you must finish in 9 weeks.
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x
Arg! W5R3 fear, help!
Adios W3! W4 Fear is real.
W5R3
W5R3 👏🏻👏🏻👏🏻👏🏻
W5R3
