Week 7 run one

[142608]

Why am I struggling so much with the 25min runs? I slow down when needed I pick up when feeling ok but keep getting cramp in side of bum lol having to stop and stretch my legs out

[IannodaTruffe Mentor]

Why are you speeding up?

C25k is designed to be carried out at a gentle jog.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

An easy conversational pace is the most effective to build your stamina and endurance........faster is not necessarily better.

[142608 Graduate in reply to IannodaTruffe]

I speed up because I feel like I’m going to slow and my pace doesn’t feel right, pace feels fine it’s just the cramp in my side lol really making me struggle

[IannodaTruffe Mentor in reply to 142608]

Okay, but can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

[Cmoi Graduate]

Hi 142608 , why speed up when you're feeling OK? Logically that means you're going to end up not feeling OK! You'd do better to stay at a comfortable pace.

Also, are you well hydrated, taking at least one rest day between run days, and warming up and cooling down after every run? Those are all important factors too.

[142608 Graduate in reply to Cmoi]

Yes hydrated and taking one day off in between, doing the warm up and cool down walk aswell 😞

[Roxdog Graduate]

Maybe try more stretching after your runs? As well as the cool down walk, it's so important to stretch.

[grumpyoldgirl Graduate]

I think maybe you need to do some strengthening exercises on a non running day. I have one side stronger than the other after years of favouring mainly one leg, then breaking my ankle that side too. So, squats, balancing on one leg, clamshell exercises, will all help strengthen you up. Also the dynamic stretches before every run will help to wake up the nerves and muscles before you start. (The leg swings in particular). Then the held stretches after the run - for hamstrings, glutes, hip flexors, will all help. I think there's a link to them in the pinned posts.

[Hidden in reply to grumpyoldgirl]

Good points made by grumpyoldgirl 👍

[Jenny1974 Graduate]

Sounds silly but I find singing or at least mining helps with my breathing which helps with my runs