Had almost talked myself out of going into week 5 since some aches and pains were being a little stubborn but decided since I'd completed week 4 I should at least move on and could always redo week 4 if things don't work out.
Made a point to spend longer on the dynamic stretches since left hamstring seemed particularly tight and although the stretches didn't appear to offer relief the warm up walk did seem to help.
Lovely day but my running area doesn't have much cover and was quite windy. Usually this puts me off as I've found breathing through the runs hard enough but with an end goal of participating in running events and being unable to choose weather on those days thought this is an extra challenge to work through.
The first 5 min run felt a bit sluggish and not very comfortable and was glad when the walking interval arrived. Seemed to have been enough to shake some of the tightness tho as the second 5 run felt great - was smoother, breathing seemed better and I was a little disappointed when the walking interval came around (what? 5mins already?). The following walking session seemed much longer. The final 5 min run was tougher, probably a bit of fatigue (some times I'd have had an extra day or two before being back out). Legs felt heavier but unlike early runs in the programme I wasn't begging for the interval to end tho I was glad when it was - another successful run, yay!!
I think those moving from week 4 will notice the difference but for those with doubts about moving on - do it. You've been getting prepared for this week and unless you've got any injury you're most likely to be ready for it. In fact the overall running in w5r1 is actually a minute less than you've done in week 4 sessions so you can do it 💪🙂
Happy Easter and happy running 🏃♂️🏃♀️🏃
Written by
BrokeyNotSoBusted
Graduate
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In my opinion, post run static stretching is generally more effective than pre run dynamic stretches. 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.
Heavy legs can be symptomatic of poor hydration. As a runner you need to intake a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.
The first few minutes of any run are known as the Toxic Ten, explained here healthunlocked.com/couchto5... and why it is not a good idea to push hard at the start of a run.
Thanks for the advice. I'm definitely a bit lax on some of the static stretches afterwards. Maybe 15-20 secs then some feel particularly good and do 30 secs + and I'll need to read up again on the stretches because I can guarantee I'm missing some.
Been drinking a lot more since starting the programme but certainly not at 2ltrs every day so I'll make a point to work on that.
Well done! I completed the same run today and like you found the second run quite smooth. I am finding stretching before and after using those recommended on this site is keeping injury at bay.Good luck with the next outing!
Thanks, haven't been very disciplined with the stretching so far but improving (didn't do any first 2 weeks - no wonder it took so long to advance - doh!!).
Well done on completing yours and hope next one goes well. Off to get another drink of water now 😁
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Week 5 run 1 completed
Week 5 / run 1 revisited
Week 5 Run 1 - Done!
Week 5 Run 1 completed 😊
Run 1 of week 5 - done!
