Week 3 Run 2 - Snail's pace: Hi all, I've just... - Couch to 5K

Couch to 5K

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Week 3 Run 2 - Snail's pace

Pigpog profile image
PigpogGraduate
20 Replies

Hi all, I've just completed W3R2 this morning and I feel like I'm getting slower. To be honest, an elderly person with a zimmer frame would be faster than me! Is it ok, do you think that I'm running (slow jogging to be precise) slower than I'm brisk walking? Does anyone else find this? I'm managing to get through the runs and feel great straight afterwards but worry that I'm going too slowly?

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Pigpog profile image
Pigpog
Graduate
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20 Replies
IannodaTruffe profile image
IannodaTruffeMentor

Welcome to the forum and well done on your progress.

Running at an easy conversational pace is recommended for C25k because that is the optimal pace to build your stamina and endurance..........faster is not necessarily better.

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.

Enjoy your journey.

Pigpog profile image
PigpogGraduate in reply to IannodaTruffe

I always do lots of stretches after the run, keep well hydrated and try to get a walk in on my rest days. to keep my legs going. I did read the plan and watch the video on slow jogging but felt I was going too slow. Thanks for the advice.

Skyblueandblack profile image
SkyblueandblackGraduate

Don't worry about speed during C25K. Just worry about being able run slow enough that you can talk without gasping for breath.

Pigpog profile image
PigpogGraduate in reply to Skyblueandblack

Thanks for the advice :)

Oldgirlruns profile image
OldgirlrunsGraduate

You’re not in a race Pigpog so don’t worry about your speed at the moment! Slow is good - and yes, it is possible to run slower than you can walk. I’m the personification of that - I definitely walked faster than I ran when I was doing my C25K and regularly got overtaken by walkers! That’s fine, I’m sure you’ll gradually speed up but in the meantime just carry on as you are! Enjoy!

Pigpog profile image
PigpogGraduate in reply to Oldgirlruns

Thanks, that's helpful advice. Luckily, I haven't been overtaken by a zimmer frame wielding person yet! 😂

Wwps profile image
WwpsGraduate

I’m in the same boat! But I keep telling myself it’s all about duration and not speed! I am similarly very slow and got worried to the point of trying to figure out how fast I was going. Turns out slow, not the slowest, but it doesn’t matter! The point is to build up so you can run (ie slow jog) for 30 minutes and then you can work on building up your speed.

Pigpog profile image
PigpogGraduate in reply to Wwps

Thanks, Wwps, I'm sure you're right. Running even for five minutes at a time seems daunting at the moment but I'm sure I'll get there, even if I am a snail!

Wwps profile image
WwpsGraduate in reply to Pigpog

I am also a snail! There’s no shame in our snail like status 😆 we’re getting out there and running - just did 3 x 5 min runs today, never thought that was possible!! You can do it, keep at it! Conversational pace only!

Mildred1 profile image
Mildred1

Don't fret about that you're still building strength. Muscles still recovering from last time etc. I was outpaced by walkers until end of week 4. I still run as slow as I can when doing my 5k runs now, so that I can make it to the end!

Pigpog profile image
PigpogGraduate in reply to Mildred1

Thanks, Mildred1, I guess even snails need to build strength!

carolyn90 profile image
carolyn90Graduate

I’m exactly the same! I’m on week 8 and I’m only about 13 mins per mile.. I use a pedometer alongside the 5K app..anyone else miss Michael Johnson??

Pigpog profile image
PigpogGraduate in reply to carolyn90

I don't use a pedometer or any running apps so I've no idea what pace or distance I'm doing. I just listen to the podcasts that have music with them (the original ones) and try not to worry about speed or distance. I just felt I was maybe running too slowly. But I do want to avoid injuries so will continue to snail along :)

carolyn90 profile image
carolyn90Graduate in reply to Pigpog

You certainly don’t have to! I use the app, Spotify and started using the pedometer cos I was curious about how much distance I’m running! I’m on week 8 and way off 5K I’m running just over 2 miles (3.5K) per 28 min run. I know if I go any faster I won’t be able to complete the length of the run. After I graduate I may start the program again and gradually increase my speed then

Buglet14 profile image
Buglet14

I "run" slower than I can walk too and regularly get overtaken by people on a stroll. What people seem to be saying about building stamina makes sense, though. It seems like there's no such thing as too slow if you feel like your body is working. And I'm sure your body is making it very clear that it's working hard!

This may not be an issue for you at all, but half the battle for me seems to be overcoming the feeling that I "should" have already met a particular standard, that the people around me agree that, yes, I should have met that standard, and then dealing with the subsequent embarrassment I feel.

It takes effort for me to quieten the voice that's telling me everyone around me thinks I look pathetic and is wondering why I'm bothering. It takes effort to remind myself that they probably don't care all that much. Either that or they may even be thinking "good for you". And it's effort to remember that even if someone patently looks like they're judging me, it says far more about them than it does about me. Furthermore, the likelihood is that they don't run themselves and would be too afraid to start because THEY would fear being judged, which is sweetly ironic.

It sounds rather pretentious, but I've started taking training my head as seriously as I take training my body. Or rather, I'm allowing for my head needing training as much as my body does. As good as the C25K app is, it doesn't really delve much into the psychological side of learning to run, so it's easy for me to forget how hard, and how important, that aspect of it is.

As such, there is no "wrong" speed to run at, even if it's slower than a leisurely walk, as long as your muscles, lungs, and heart are working harder than they would while walking normally. There's just the feeling that we "should" have already reached a certain point and then feeling bad or worried for not meeting it.

Pigpog profile image
PigpogGraduate in reply to Buglet14

That's so true Buglet14, it is definitely a mental game. My physical body is working hard even if I'm going at a snail's pace, my heart rate goes up, my muscles are aching and I know for sure that even if I am going slower than many people walk, I'm still off the couch and getting exercise. Luckily for me, I go early morning and rarely see others and I try not to worry what other people are thinking anyway. My walking is brisk, actually, I've always been a fast walker but my running is slow. I want to avoid injuries and actually be able to complete the C25K course and then continue running 3 x week so probably, slow and steady is the way forward. Even when my body is saying 'No!" my mind says 'Yes, you can do this!" and as many others have said before me, sometimes it is just my will that keeps me going. Tomorrow will be my 3rd run of week 3 and I will now be a proud snail, knowing I'm still moving faster than those people sitting on their couches! Thanks for your reply :)

Buglet14 profile image
Buglet14 in reply to Pigpog

Thank you for your reply too! Your approach sounds really good, to be honest. I know a few people who run but are so concerned with their speed that they get injured easily and then complain about injuries while clearly showing no understanding of WHY they're injured (or are just not willing to accept the reason). As you've said, you'll perform much better in the long run if you stay injury-free. Best of luck with your progress, it sounds like you're doing really well!

Pigpog profile image
PigpogGraduate in reply to Buglet14

Thanks, Buglet14! Good luck to you too :)

DylanTheRabbit profile image
DylanTheRabbitGraduate

Don't worry you're doing well. I also slowed down for the first few weeks, while I got my head round what a conversational pace actually is for me. I'm now in week 8 and starting to notice my pace gradually increasing without me pushing it.

I wouldn't have got this far if I'd insisted on running faster than my brisk walk and I consider myself to be fairly fit.

Pigpog profile image
PigpogGraduate in reply to DylanTheRabbit

Thanks, DylanTheRabbit, that's good to know. You've nearly made it to week 9, so well done! You must be doing something right and taking it steady :)

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