WEEK 4 RUN 2 - MISTAKE!

[MoorFit44]

Hardest run yet on the c25k training program. It's the first time I've done a run the morning after a Zumba class...I don't think I'll try it again. My legs were like lead weights. I normally do MON/TUE/THU but now the runs are getting longer I figured I'd make sure I left a day off running in between so do MON/WED/FRI instead but my Zumba class is a Tuesday night and weekends are pretty impossible at the moment to fit a run in.

Slowest average time since starting c25k but I did it though...I didn't stop! Just kept on joggling with my heavy legs! No run till Friday now. Week 4 Run 2 ✔

[Instructor57 Graduate]

Well done on completing your run! Especially after your Zumba class.

The heavy legs could very easily be down to dehydration, it is often a sign !

Remember you ideally want to aim for 2.5 to 3 litres a day , even on non running days .

This post may help .

healthunlocked.com/couchto5...

Happy running !

[MoorFit44 Graduate in reply to Instructor57]

Brilliant - thanks for the advice! I probably sweated that out at Zumba the night before and my run is at 5am so not had chance to hydrate so it could well be the issue. Will try and drink more after Zumba (mind you at my age now I can't drink too much before bed lol!)

I do tend to drink about 2 litres regularly so have probably not really noticed it before.

Thanks for your helps as always.

😀

[Instructor57 Graduate in reply to MoorFit44]

I certainly notice it on my runs if I let it slip 👍

[IannodaTruffe Mentor]

Rested muscles will also respond more readily, as pointed out in this FAQ Post about run preparation healthunlocked.com/couchto5...

Well done on your run. Don't get too hung up on pace or distance covered........ only the duration is relevant.

[MoorFit44 Graduate in reply to IannodaTruffe]

Brilliant article - thanks for sharing the link to that. 😀

[John_W Graduate Ambassador]

As a beginner runner, you should always leave 1 day between your C25K runs and probably 2 days between your 'weeks'.

Once you are a not a beginner, i.e. an intermediate, *then* you can consider running on consecutive days. It takes 1-2 years (yes, years) for the body to become fully adapted to the stresses and strains of regular running.

As for the Zumba with now running added on top of that, it's not obvious, but you are increasing the overall load on your body by a considerable amount. You're doing the right thing by thinking how to balance that load.

As for speed/pace - the slower the better.

[MoorFit44 Graduate in reply to John_W]

Thanks for the advice John.

Pre- Couch to 5 k I was doing a 30 - 60 minute aerobic work at least 3 times a week, my Tuesday Zumba as well as 3 nice dog walks a day but I can honestly say that jogging really takes a toll on my body, even Weeks 1 & 2 I could feel a change to my leg muscles and hips. It certainly is different and I don't think I was fully prepared for that.

It's a little bit of trial and error at the moment. I run before taking my dogs out so it's balancing all of that as well. I must admit after today's run they got 30 mins around the block in the drizzle 😂

Cath

[John_W Graduate Ambassador in reply to MoorFit44]

Your Zumba will have you in a much better place, fitness-wise, than most. But as you're discovering, running (JOGGING!) is employing a different set of muscles and has the repeated pounding going through your bones and joints.

I think the key for you is to genuinely jog, i.e. not 'run' - you are not 'working out' like you would at Zumba, getting breathless and very sweaty (I assume!) ... no.

If you've got the pacing right, then you should feel like you have more in the tank when you finish your last run (JOG!) segment.