After reading many posts I would like to know if I am doing something wrong?
I am on week 9 now and I just follow Laura telling me to do a brisk 5 minute walk as my warm up, should I be doing something else before this?
I still struggle with 3/4litres of water, managed 6 pints yesterday must try harder before my next run on monday
I’d check out the water advice. I think 6-8 glasses.
As for warming up I usually do a 10 min dynamic warm up before leaving the house to get moving. Then 10 mins of cool down stretches afterwards. There’ll probably be a link here on HealthUnlocked.
I’m sure you’re not doing anything wrong at all 😀😀😀
The advice that has always accompanied C25K has been that a five minute brisk walk is adequate to get the heart pumping, joints lubricated and muscles loosened up. Many people, myself included, only do this as the norm. Many others prefer to do a more extensive dynamic warm up, as linked to in the guide to the plan.
This extra warm up may reduce injury risk but if it were part of the programme it would probably put off a lot of people.
Personally, I believe that post cool down static stretches are more critical and I never miss them. Stretching immediately after every run, 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.
The advice in the guide to the plan is to drink 2.5 to 3litres of water daily.
You might find a reread of the guide healthunlocked.com/couchto5... will be of more use to you now.... I know it is a lot to take in, but the idea was to put all the basic information in one place.
No, your not doing anything wrong !I personally always do the Dynamic warm ups , and the Static after run stretches.
I have done these on every run since suffering after week 1 run 1 when I didn't do any !
How much the pre run excercises help me I'm not sure , but it's now a habit I have got into .
Here is a link if you are interested
runnersworld.com/health-inj...
As for the water 2.5 to 3 litres is a guide !
I do usually drink this most days , do I do it every day , probably not , however I Always make sure I do from the day before I run .
At times when I have forgotten, I do notice the heavy legs .
Hope this helps .
Hydration - it's important but I really wouldn't worry too much about it.
I've been running for 6.5 years now, 7000 km in that time ... and there's no way I'm going to down 2-3 litres of water everyday.
I always go by the age-old Dr/medics test of hydration: my pee colour. If it's light, straw coloured, I'm good to go. It really is that simple.
I'd go with the colour of the pee too.
I do try to get about 2.5 litres inside me most days but don't sweat it if I only manage 2 litres.
However after a really hot 10km run in the midweek I needed 3.5 litres throughout that day, starting with a long drink and a packet of ready salted crisps immediately after I'd finished it. It felt like I'd lost a kilo just through sweating.
Before I realised how important hydration was, my pee would become very dark on run days, which is one of the factors why I had to give up the first two attempts at C25K.
Hi Doggytail... Here’s my own ideas, I think the important thing is - how do you feel? Maybe Be guided by that? Remember, people do not all have the same bodies or live in the same conditions, and any advice , however good, can only be general. Some people need to do more extensive warm up/ cool down to avoid injuries -some are comfortable without. I have never in my entire life been a big water drinker. I do know when I am dehydrated and need to drink more though. I dont often get heavy legs when doing my very unambitious running schedule, but if I started to put more pressure on myself, no doubt my needs would change.
There are so many rules in life I am very reluctant to start applying more - must drink x amount of glasses etc. If you are feeling good the way you are doing things now, then I think that’s great. If not, try some fixes as the experienced people on here advise to help you feel better and achieve more.
Congratulations on Week 9. - you must be doing a lot right!
Thank you so much for your feedback. Apart from the first 5 minutes I feel ok👍 other lady runners🏃♀️ I have spoken to have also said that the first 5 minutes are the worse for them too , so I will continue to do what I'm doing and hope that in time it will get easier which I am sure it will. Run 2 tomorrow 🏃♀️ so plenty of water today plus 1 large glass of wine😁 hope it doesn't make to much difference
The Toxic ten, as the first few minutes of a run are known, is explained in this FAQ post healthunlocked.com/couchto5... and this FAQ Post explains the crucial nature of hydration healthunlocked.com/couchto5...
There are no shoulds in runnning, only recommendations based on science and experience.
Sounds like you are doing great and if it were me the glass of wine would make it even better.. as long as I stop at one!
Warm up walks
Warm up 
Confused about warm up / stretches 
Warm up
5k Race Warm-Up Advice Needed
