Week 3 run 3... argh!

[Ellesbelles5943]

Just had my hardest run of all.. last run of week three, breathing was fine but legs felt like lead, struggled with the last 3 minute run... so hard running against the wind too in this cold! 🥶

[Hidden]

Honestly I think you might have run too fast. Running against the wind can seriously distort your feeling of how fast you are running. Also, what time of the day did you run? I often get heavy legs due to having sat down the whole day at my desk and then going for a run. Those are most of my runs and also the harder ones. Just my idea!

[Ellesbelles5943 in reply to Hidden]

It’s hard to tell how fast I’m running but it’s more of a jog - I use strava but because of the walking it just gives an average. I went at 10am this morning, live by the coast so it’s hard to escape the wind, ran up and around the houses to try and avoid it!

[Frenc Graduate]

Well done for going out on a very windy day! Judging by your photo, there’s no escape from it where you’re running. I remember week 3 being tough as well, but as BlackScorpion says, it may be that you need to slow down a bit. And next time the wind might be behind you! And although you struggled you still did it, so you should be feeling proud of yourself - the next one will be better 👏🏼🤞😊

[Ellesbelles5943 in reply to Frenc]

Thank you! Feel better now but at the time it was a struggle. Dreading week 4 now 😬 thank you for the support!

[Frenc Graduate in reply to Ellesbelles5943]

You’re welcome! Take your next run nice and slow, and you will amaze yourself 😀

[Hidden]

Keep at it, and maybe slow down a bit..? Was the best advice I got and helped me get through to nearly the end, now I’m starting to pick up the pace, knowing I can run 30mins +. Well done getting out even though it’s cold and yeah running against the wind I’d imagine would make it even harder 😬! Keep going x

[Ellesbelles5943 in reply to Hidden]

Thank you! I don’t feel like I’m running fast at all, can’t wait for that feeling to just get up and run! 👏🏼

[John_W Graduate Ambassador]

Many beginners go too fast - they think they're going slow, but they're not. Maybe you have an idea of what 'running' should look and feel like. Forget it!

It might be hard to believe, but even in Week 1, it's possible to go at a pace that is comfortable. You should not find any session physically hard, if you go at the right pace.

Instead think 'jog' instead - this is a great video. Hope it helps.

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

[Ellesbelles5943 in reply to John_W]

I’ve been doing just a light jog the whole time... not sure why today felt so tough, none of the other runs have felt too bad - my breathing is good it was just my legs really felt it today. Thank you for the video! 🙏🏼

[Ellesbelles5943 in reply to John_W]

My Strava says that I average 12:06/mi but that’s with the walking too including warm up and cool down - so it’s hard to tell, does that sound about right?

[John_W Graduate Ambassador in reply to Ellesbelles5943]

Very hard to say to be honest. It will become clearer as there's less and less walking in the program. But our paces are all different.

The best way to tell is by perception of your own effort. So... your breathing is is your best measure of that. If you can breathe easily, not struggling in any way, you can chat easily, then THAT is the perfect pace.

Jogging (not running) should not feel like any effort at all. You should finish the last 'running' segment of each session, feeling like you could carry on if you had to.

Hope that helps.

EASY DOES IT!

[Voldatort Graduate in reply to John_W]

Thank you that's really useful. I've been struggling with jogging impact as I have a knee tear that should have been fixed a couple of years ago and so have developed a sort of butt wriggle power walk, and the smaller steps have helped build my stamina.....so now keeping it up and on Wk3,3. The video is encouraging.

[Badguy in reply to John_W]

Nice tip. .. this really helped me with my 2nd run today.

[Elfe5 Graduate]

Well done getting out there with determination. 👍🏻😄Heavy legs can be a sign of dehydration. It’s a good idea to be well hydrated every day, not just run days. 😄

[Ellesbelles5943 in reply to Elfe5]

Thank you - feel good now just not at the time! I drink a lot of water every day, something I’ve always done - maybe I just need to up it on the days that I’ve been for a run!

[IannodaTruffe Mentor in reply to Ellesbelles5943]

Do you drink 2-3 litres per day, running or not, as recommended?

[Ellesbelles5943 in reply to IannodaTruffe]

I drink about 2L a day, depending on what I’m doing, if I’m working usually more because I’m on my feet for 12 hours, on a run day I probably drink about 500mls extra.

[Ellesbelles5943 in reply to IannodaTruffe]

Would you say that’s enough? I’m 5ft 1 and 52kg.

[IannodaTruffe Mentor in reply to Ellesbelles5943]

That sounds adequate, but we are all different and fluid intake is crucial as highlighted in this post about hydration healthunlocked.com/couchto5... and is the best way to avoid heavy legs.

[Couchphoenix Graduate]

Well done on completing Week 3 👏🏻👏🏻Some runs are just better than others, don’t dread week 4, you’ll struggle if you have that mindset, do the opposite, go out feeling positive and say to yourself this is going to be my best run yet, don’t set off too fast, slow and steady and you’ll do fine, if you find you’ve got some energy left at the end you can always finish with a flourish... Good Luck 👍🏃‍♀️

[Ellesbelles5943 in reply to Couchphoenix]

Thank you! I needed that motivation - I honestly don’t think I’ve been too fast, I’m not a fast runner! I’ll try and slow down next time but I think if I go any slower I’ll just stop 😂

[Couchphoenix Graduate in reply to Ellesbelles5943]

Before I go out I put my earphones on and watch a few running motivational videos on You Tube, there’s a good one called You Versus You with The Rock, and another good one is called Rise and Shine. They get you into the right mindset, give it a go 👍🏃‍♀️

[KatyemmaSeashells]

Partner found it hard going today too !!