Just finished W7R3 woo.I'm starting to check my pace now after each run and look for improvements but it just dawned on me, I always start my activity tracker (in my case Apple Watch) as soon as set off on my 5 min warm up. I've done this from the beginning when it was alternate running/walking so seemed right to include it. But now I'm running for longer periods and want to track my pace when running so I can work on improving that over time... so it seems right I should do my 5 min walk then start the tracker just as I start my run? Then do I stop it it once I've finished the run and before the 5 min cool down?! Sorry sounds like a daft question. Just wondering what's best way to measure my actual pace and what other people do? Plus when I get to week 9 (hopefully) I want to see how close I am to running 5k in 30 minutes and work towards this goal, so surely including the 5min walk up is "cheating?!" 😅 not sure why I'm so bogged down by this tbh but I am 🤷🏽♀️😅
As another side question, do long time experienced runners still tend to start off with a walk or does there come a day you just set off straight on a (gentle) run after doing maybe some warm up stretches in the house first?
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dawnchorus1718
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Sounds like your doing really well there. If you’ve reached Week 7 and this is the main thing that’s bugging you that’s fantastic :-). I wasn’t so lucky so quite envious really.
I’ve stuck rigorously to the 5 minute walk as a warm up with some prior dynamic stretching before I leave the house. I’d highly recommend sticking with it for now as it certainly won’t do you and harm and I’m certain it made a huge difference avoiding injury in my case.
I track the walk separately from the run. That way on unfamiliar routes I know I’ve not skimped 5 minutes walking and measure my running distance/pace separately. As well as being nice to accurately track the running only I also use it to monitor my pace to check I’m not running too fast as it’s the main reason I get injured (minority so far). If I included the walk it’d make it more difficult to measure my running pace for the first 5 minutes or running which is when I really have to be careful to not get carried away and run like I’m being chased by wolves.
Thanks so much for the supportive words! I've definitely had other things bugging me ha but getting there and starting to actually enjoy running continuously!It didn't occur to me to just track them separately! 🙈 I'm going to do that from now on, thank you!
Yes that's my issue too; I still find the first couple of mins of running my pace is a bit all over, sometimes I feel after just 2 mins I'm like woah I feel tired already no way I can keep this up for another >20mins, then I find my proper pace and stick with it and feel ok! I don't actually check my watch for my pace at this point but think I will start, so I'm not starting off too fast! Thanks again for the helpful tips 😊
To check pace and monitor progress, just measure the running portion. I no longer start with a walk but I have been running for a few years now. I would stick with it for a while.
Thank you, going to start doing that. Oh yes def not considering dropping the run but just wondered what experienced runners did. I can't ever see myself dropping it to be honest 😅
No, I just start off nice and slowIf you think about it, it’s only graduates of this programme who walk at the beginning and end, most runners I know, just set off.
It was week 8 that I began starting my tracker the second Laura says go and stopping it when she says stop, for the same reasons you mention. I felt I needed a new challenge after stopping the intervals and knowing I could easily run for 25 minutes. The challenge is now my own pace. I’m also curious to know how far I can run in 30 minutes. Week 9 Run 3 for me tomorrow! Good luck with your running!
Yes this is exactly me! Sometimes the pace doesn't look too impressive then realise I've been tracking my walking too both sides , so going to start tracking seperately!Oooh good luck for today on your graduate run, how exciting! 🙌🏽 Xx
I think I included warm up walk at beginning and end during whole thing on Strava . Once I got a running watch I began only recording the running bits! I still do my warm up and cool down walks 3 years on!
That's good to know thank you! Yes I can't ever see myself dropping it either. Amazing you're still running 3years on and have made it a lifetime habit, so inspirational! Really hope that's me too 🤞🏽
It really depends what you want to see really, your pace over the running bits or the total distance covered. Sometimes I have a much longer cool down walk to get home, longer than 5 minutes, so I usually include it all to see total distance.
Things can get even more complicated if you ever get a watch that downloads plans....I'm following one from Garmin Connect, and you need to include the warm up to set the session going! The warm up and cool down for this is usually gentle jogging.
Some people do run/walk too, where you run for a set period like 60 seconds then walk for 30, this is called the Galloway method, and is a bone fide running method.
So you see, lots of different methods, it really depends on what you want Xx
First time around doing C25K I set it off as soon as I started the running part and stopped my watch whenI came to the end of the run. After I graduated I continued to do warm up and cool down walk for all my runs.
This time around doing C25K I’m setting watch off at the start of warm up walk and stop it after the cool down walk.If you want to see how far you run, just measure the running section 😀.
If you want to measure running, just measure running.
If you want to know your total ground covered, measure it all.
Elite athletes with finely honed bodies still warm up to avoid injury. Perhaps us mere mortals should follow suit, regardless of what some "experienced" runners do.
That's good to know. Just I could never see myself setting straight off for a run, I feel the walk really helps my joints and everything open up first too as well as warm the muscles, if that makes sense. But sometimes wonder if my running pace is what some pro runners probably call their warm up pace 😅if they start with a light jog first then run.. not that it bothers me. The only person I aim to be better than is my previous self!
I am afraid that we recreational runners have to accept that our performance is unlikely to ever match that of elite athletes, but as you say, you are doing it for yourself, so comparison is of no importance.
If you would like to monitor your pace I would just record the running sections. I still mostly do the 5 min warm up and cool down walk. I think it’s beneficial to warm the body up and cool it down at the end, & then stretch.
I did the same as you until around week 7 when I just used the tracker for the running section. I'm certainly still doing the walks before and after running.
Hi dawnchorus1718 , I didn't track anything until I'd completed C25K, as I knew I'd get hung up on pace and distance. If you want to see how far you've run in 30 minutes, then yes, start your watch when you start to run and stop it when you stop.
As for the warm-up walk, I've been running just over 11 months and don't do a warm-up walk. However, I always do around 5 minutes of dynamic stretches before setting out; I'd never run without some form of warm-up first.
I dropped the warm-up walk in winter, after realising that when I went out of a warm house into below-zero temperatures I was getting thoroughly chilled and tensed up before I started running. I may well go back to it sometime, as well as the stretches.
I always wondered how runners coped in winter, I always go out feeling cold but end up boiling so now just take my running jacket if needed then tie it round my waist at the end of the warm up walk. Running in the height of winter will be interesting!
Layers are usually the way to go dawnchorus1718 . I react really badly to overheating so would rather feel too cold than too hot. However, your muscles need to be warmed up one way or another before you start running. I can't claim to have run in the height of winter - too much snow and ice made it impossible to get out safely for a few days.
Yea can imagine it's tricky. Not going to worry about it too much, still got the height of summer to worry about getting through first 🙈 I have definitely been enjoying running in spring! Need to update my running wardrobe as the seasons change!
dawnchorus1718 When I did C25K I never bothered to measure my distance it was only after a fair few consolidation runs when I got my Garmin is when I started measuring my running, I measured only my running time though as it,s been already said being well warmed up before and cooling down afterwards is equally important. I'm not in it to race I want to keep fit and build up my stamina. Hopes this helps.
It does, thank you! Exactly, I don't want to get too hung up on my pace but it does give me motivation sometimes seeing in figures that I am improving. But even the fact I can run 25mins without stopping and I could never do that 2 months ago should be all the proof I need that I'm getting better!
dawnchorus1718 Absolutely right you have already noticed that you're improving and you will continue to do so. It's nice to see the stats for comparison. Keep up the excellent work.
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How do you occupy your mind when running?
When do you start enjoying it? 🤓
Do you include the warm up walk when recording distance covered?
Runny nose when you run? What do you do? 
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