Lovely run tonight

[PollyGray]

Out in the fields 30 minutes plus 10% as recommended and it was great 🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️ I always hate that initial first toxic 10 at the start. Is there anything I could do to reduce that struggling feeling at the beginning of a run?

[AlMorr Ambassador Graduate]

Run a little slower for the first 10 minutes, drink plenty of water to avoid dehydration, slow and steady is the mantra slogan here on C25K

[PollyGray Graduate in reply to AlMorr]

Thank you AlMor 👍

[Instructor57 Graduate]

Well done on your run today ! 👍The toxic 10 of course is just your body's way of trying to adapt to the fact that you have made it run !One minute your walking the next your running .

The best way to help it adapt is to start running slowly ,

Bear in mind also that the increase in running time or distance of 10% is for after the consolidation period

[PollyGray Graduate in reply to Instructor57]

Thank you Instructor57 I didn’t realise regards the consolidation period.

[Instructor57 Graduate in reply to PollyGray]

No problem, and I doubt that extra 3 mins will put you on the injury coach , just something to bear in mind 😁👍

Happy Running !

[drun]

PollyGray we've all been there, as already said by Instructor57 and AlMorr it's your body getting used to running and it's at this point you need to concentrate on your pace, breathing and getting into the rhythm of running.

You might find this post useful on why the first 5 to 10 minutes of a run is so hard.

healthunlocked.com/couchto5...

[PollyGray Graduate in reply to drun]

Thank you drun I will have a read 👍

[Hidden]

I too find the first 10 min difficult, but I know once I get over that it becomes a lot easier, if easier is the right word to use. I’ve tried different warm ups, and tried to slow down and pace myself. I think it will take time. Nevertheless, happy 🏃‍♀️

[PollyGray Graduate in reply to Hidden]

Me too 😆👍

[IannodaTruffe Mentor]

As AlMorr says, just start off nice and slow and/or extend your warmup.

[nowster Graduate]

I'm usually uncoordinated at the start of my runs too. The only thing to do is to take it a little more slowly until you're feeling you're past that.

[Popstess Graduate]

Well done that sounds like a beautiful post C25k run 😁 I can't wait to get there after been put back a few weeks due to an injury I was originally due to graduate beginning of June too 😞 posts like this make me feel excited for graduating!

I too find the first 5/10 minutes super hard, in fact I could swear it's already been at

Least 20 minutes when sarah says that's 5 minutes I always feel outraged that it was only 5! I find slowing down and really focusing on my breathing so I don't get too out of breath too quickly. I find it easier if I'm running with someone because I concentrate on being able to chat to them but on my own my pace can creep up at the start making that toxic ten all the more toxic.

[PollyGray Graduate in reply to Popstess]

Keep going Popstess it won’t be long till graduation 🏃‍♀️🏃‍♀️🏃‍♀️👍 xx

[Jericho2332 Graduate]

When I was running longer distances regularly it took me 3km to warm up, after that I could just relax and keep running.

Now I'm only running fairly short distances 5 to 10 k and the toxic 10 is still very real lol just don't give up, ignore the gremlins and keep on going 👍🏻 your doing great 💪🏻

[PollyGray Graduate in reply to Jericho2332]

Thank you 🏃‍♀️🏃‍♀️👍

[Pigpog Graduate]

You're doing great! I found the first 5-10 mins a struggle too but after the post suggested above by drun , about the reasons behind it, it all made sense and I just made sure I was taking it nice and slow and was well hydrated etc. You got this!

[Yesletsgo Graduate in reply to Pigpog]

I second what Pigpog says. Accept that the Toxic 10 is just an adjustment, take it really slow, look at the scenery and think about something else. Before you know it you'll get through it 😁

[John_W Graduate Ambassador]

The more effective your warm-up is, the less toxic the 10 will be

[Skiddle1 Graduate]

Hi Polly, I also get that sluggish feeling in the first 5 minutes... I think it's because your legs need to loosen up and your lungs need to open more to take in more oxygen.... Maybe some nice long stretches and deep breathing before you leave for a run would help. It's just the body going through an adjustment period from being quite still to then running. Everything needs to wake up and get with the script so to speak.. 😁

[PollyGray Graduate in reply to Skiddle1]

Thanks Skiddle1 👍

[Skiddle1 Graduate in reply to PollyGray]

Hi Polly Gray, just thought I'd add, I did a run yesterday and I did a way better warm up specially aimed at runners (just a vid on YouTube) and I didn't get any sluggish feeling this time, I also ran in the afternoon, when my body is fully flexible unlike early in a morning. Maybe that could help too. ☺️

[Riverseo Graduate]

Psychologically I found eventually doing the longer distances working up to 10k made the initial adjustment more bearable or less taxing because the adjustment time becomes an overall smaller percentage of your time running. Like now that 10mins is a third of your run time by the time you get to 10k it probably is only a fifth. Keep going you are doing grand!

[PollyGray Graduate in reply to Riverseo]

Thank you Riverseo 👍

[Hidden]

That toxic 10 i also find a huge challenge although today I really slowed down and blimey, it worked. It wasn't nearly as bad as usual. In fact, I actually enjoyed it. Wowzer!

[PollyGray Graduate in reply to Hidden]

Thanks Alan99 I am not the fastest runner but will try and slow down even more 🏃‍♀️👍