Jogging to fast in week 2

[justmec25k]

I am completing my 2nd week of C25k, I still feel that I am jogging to fast.

Does anyone have any advice for slowing my pace?

[DylanTheRabbit Graduate]

There are two things I did that helped.

One was literally talking out loud to myself and the other was at the be start of each running interval run the first few steps on the spot.

I'm still occasionally going off too fast, but I guess with more experience I'll get it right. 😁

[justmec25k in reply to DylanTheRabbit]

Thanks, I will try that

[Instructor57 Graduate]

Are you running a to a conversational pace ?ie can you speak full sentences while running without gasping for breath ?

[justmec25k in reply to Instructor57]

my pace just feels weird going that slow

[Instructor57 Graduate in reply to justmec25k]

If you are running at a conversational pace then that is ideal for completing this program (you haven't said if you are or not ?)If your running faster than that then I would certainly suggest slowing it down .

The way to do this would be to shorten your stride length but increase your cadence .

Take a look at this video.

Distance and pace are irrelevant to the program

youtu.be/9L2b2khySLE(Not working as expected?)

[Instructor57 Graduate in reply to justmec25k]

Also take a look at my post here

healthunlocked.com/couchto5...

[justmec25k in reply to Instructor57]

I am running a lone so i will have to talk to myself to see if I am running at a conversational pace

[Instructor57 Graduate in reply to justmec25k]

Sure, that's what I do.

Also did you read the program guide ?

healthunlocked.com/couchto5...

[justmec25k in reply to Instructor57]

Thank you for all the information

[Instructor57 Graduate in reply to justmec25k]

No problem, I hope it helps

[justmec25k in reply to Instructor57]

I will let you know

[Couchpotato2 Graduate]

Well done for starting the programme, it's amazing! I think 2 things: make sure you can hold a proper conversation with someone and secondly go as slow as you can without standing still It does feel you'd be faster walking sometimes when you start!

[justmec25k in reply to Couchpotato2]

So the goal is just to get the jogging action going don't worry about distance or speed?

[DylanTheRabbit Graduate in reply to justmec25k]

Correct, if you're hopping from foot to foot, it counts as running. You'll be getting fitter and speed can come later. 👍🏼

[Couchpotato2 Graduate in reply to justmec25k]

Yes actually only 15% of people get to 5km at the end of the programme, i didnt for sure. As you say for now it’s just getting the engine going and building your strength. It’s also important to leave one (or 2 ) days rest in between runs so that your body has time to repair the microtears in your muscles. Rest is actually productive!

[justmec25k in reply to Couchpotato2]

Thanks for your help

[justmec25k in reply to justmec25k]

thanks

[IannodaTruffe Mentor]

An easy conversational pace is the most effective for your body to adapt and develop. Faster is not better at this stage.

Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" If you cannot, you are going too fast.

Don't worry, nobody is listening, but it really is the best way to find this key pace.

[Cmoi Graduate in reply to IannodaTruffe]

Confession: since starting C25K just under 14 months ago I have never, ever been able to remember this sentence.

[IannodaTruffe Mentor in reply to Cmoi]

Any other sentence of roughly the same length will do.

Just talk out loud as you run and if it leaves you gasping then you need to slow down.

[Cmoi Graduate in reply to IannodaTruffe]

Thanks IannodaTruffe , I realise that - I gave up with the original sentence a loooong time ago as it just didn't work for me. I chat with the local cows instead!

[IannodaTruffe Mentor in reply to Cmoi]

Cows are great, they rarely answer back

[Cmoi Graduate in reply to IannodaTruffe]

True, they just give me odd looks! 🐮 🏃‍♀️

[Tansycat Graduate]

I found some music with slower beats to the minute - like 155 to 158 and run to that. Really helped me

[Bracken2018 Graduate]

I used PODRUNNER 127 beats per minute (bpm) to keep me at a slow pace in this heat.

You can play both ( PODRUNNER and NHS C25K) at the same time . It works well.

I went out this morning at 6am after four months off.

I stretch for a good 5/10 minutes first , then started at week 2 & played it twice , it was an enjoyable jog/run.

I will repeat this again on Wednesday and Friday , the weekend will be an early or very late 5 k walk.

Well this is my plan on getting back to running 5-7 k in a reasonable time. Although time has no valve to me . It’s the great feeling you get when you get home and repeat your stretch 🐾