Consolidation Run

[Cf12345]

Hi. I am on consolidation run 5 - still finding it really tough, but still doing 30 mins.

Just wondered if should still be doing the 5 minute fast walk cool down or, could I run right home and post run stretches enough please? Thanks

[Judybni Graduate]

I'm in early consolidation days too. I've no advice to offer only that I'm still finding it hard and I'll keep doing the brisk walks as it'll keep me from getting an injury. I find it boring doing 5 minutes as I want to get going but that's me being impatient.

[Running-rings Graduate in reply to Judybni]

During my warm up and down walks I listen to different tempo music that doesn't suit my running pace. I like the variety!😁

[Cf12345 Graduate in reply to Running-rings]

Good idea

[Cf12345 Graduate in reply to Judybni]

Thank you

[Running-rings Graduate]

I'm in early consolidation too so I'm not sure but like Judybni, my gut is saying walk home to prevent injuries. I love the walk at the end. Gives me a chance to enjoy the air and nature at a slower pace😄

[Cf12345 Graduate in reply to Running-rings]

Yes, I think I need to enjoy - I’m trying to squeeze everything in before work - think I just need to do it when i have time, relax and enjoy it to the full

[Running-rings Graduate in reply to Cf12345]

If you like the morning run, just get up earlier to fit everything in. When I say just I mean if you are a morning person. I am not and love every second in bed in the morning 😅

[Johnnylewis Graduate]

If it helps I always do a walk for a cool down. Doesn't matter weather its 1k or 20k I always do a cool down walk. I do stretch 1st when I finishing running. Walk then stretch again

[Snail61 Graduate]

I've always looked upon my cool down walks as a treat, sometimes they can cover 6km! Having said that there have been a few occasions when I've been pressed for time, then I have cut my cool down walk to 3 min before stretching without any ill effects.

[IannodaTruffe Mentor]

Well done.

Elite athletes with finely honed bodies still warm up to avoid injury. Perhaps us mere mortals should follow suit.

Cool down walks also are recommended rather than just stopping as it enables the body to gradually return to normal heart rate. Suddenly stopping can lead to light headedness and faints. This is caused heart rate dropping quite rapidly while veins are still dilated, which can cause pooling of blood in the legs and a subsequent drop in blood pressure. So always maintain a good five minute cooldown walk followed by static stretches to improve muscle recovery.

[Running-rings Graduate in reply to IannodaTruffe]

Ah!💡Interesting..thanks for the science behind lightheadedness/fainting!

[tmbtrain Graduate in reply to IannodaTruffe]

That's great to know the reasons for the cool down.

[Datsdwaytis Graduate]

Hey, it's 'nice' to know I'm not the only one. I graduated early April, and I've been all the more disorientated since! I'm just going out for a 30mins run every other day, not improving much if anything I struggle a lot more with the 1st 5-7 mins! Not sure how to go about or further but I'm sticking to the 30 mins. Graduated with 3.6km in the 30 mins and not sure if I'm reaching that much even after doing a fair few consolidations.

[backintime Graduate in reply to Datsdwaytis]

If you're the sort of person that needs a plan or a target you could check out the Bridge to 10k forum which has two nice running plans for going longer distances or for longer times.

There are the NHS stepping stone podcasts for speed or stamina

Or you can mix it up and change your route to be a bit more challenging (hills or trails) or do some interval runs

Or if you're happy with your 30 mins every other day, that's great too

It really is up to you, there is no right or wrong in your choices from here

[Datsdwaytis Graduate in reply to backintime]

ah thank you, I'll look for the Bridge program. I appreciate the hints/tips.

[backintime Graduate in reply to Datsdwaytis]

healthunlocked.com/bridgeto10k