The longer route!

[D25K]

W7r3 done after a bit of reorganising my runs! My body is finding the move to straight runs (no walk breaks) a bit much (achey hips, sore knee), so I am listening to it and adding in the odd extra rest day and interspersing them with runs which include walk breaks, like w6r1, which seems to be working well. Interested to know when I could say I graduate doing it like this? When I complete w9r3 or do I really need to get to the point where I'm doing all the w9 runs back-to-back and all within a week? I'd just like to know where my milestones are 😊 Thanks!

[IannodaTruffe Mentor]

Very wise to listen to your body and take extra rest days.

Do you stretch after every run? Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

It can make a lot of difference as can slowing down. An easy conversational pace is the most effective to build your stamina and endurance........faster is not necessarily better. It also reduces impact stresses.

To graduate you need to complete the three W9 runs, preferably within a week, but we don't quiz anyone when they request a badge.

[D25K Graduate in reply to IannodaTruffe]

Thank you - yes I do stretch but have been paying more attention to that the last couple of weeks. Will do more 👍🏼 Have definitely cracked the speed I think, have got down to a nice steady, really slow, conversational pace and feel I could carry on for longer at the end of the run (but don't!).

Thanks for the help 😊

[Wavy-chick28 Graduate]

When I first started I had aches and pains and I have the beginnings of osteoporosis in my hip so I understand how you feel but seems you are being sensible listening to your body . Now I have been running a while and stretching properly and strengthening exercises plus proper running shoes after a gait analysis I ran for 6k today and feel great!

Think your body just has to adjust and get stronger 💪🏻

[D25K Graduate in reply to Wavy-chick28]

That's so encouraging, thank you Wavy-chick! 😊 Yes I definitely have room for improvement with my stretching so will do that. Have been planning on maybe adding in some strength sessions so so maybe now would be a good time.

[Jools2020 Graduate]

Really slow is good! Doesn’t matter how slow. Pay lots of attention to the stretches as others have said.

Every run is helping to build your stamina.

I’m not sure if adding extra runs with walking breaks will help, although you can repeat runs, even entire weeks if you need to.

[D25K Graduate in reply to Jools2020]

Thanks Jools 👍🏼 I have a foam roller too so will start using that again. Hopefully the improved stretching will help my body cope better with the longer runs

[Jools2020 Graduate in reply to D25K]

Sounds good! I’m sure you’ll do just fine. Never tried a foam roller, I’ll put it on my list 👏

[D25K Graduate in reply to Jools2020]

It huuuurts! But... I feel a lot looser after my w7r3 run this morning 👍🏼