consolidation runs - advice needed

[Leotigris]

I completed C25K fairly recently and have been consolidating by continuing to run the final run three times a week. It has been going ok until this week when I manged the first two runs - extending both to 36 minutes (not sure how far though). The problem came on my third run when I just couldn't get into my stride and every footfall seemed heavy. I ended up abandoning it a few minutes in. I thought I might try again the following day but the same thing happened. What am I doing wrong. What should I be doing? Any advice would be welcome as I don't want to give up!

[IannodaTruffe Mentor]

As stated in the guide to post C25k running healthunlocked.com/couchto5... we define consolidation on this forum as continuing to run for 30mins/5k, whichever you achieved during C25k, until you are wholly comfortable with that duration BEFORE increasing or working on speed.

Everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running.

This FAQ post expands on the theme. healthunlocked.com/couchto5...

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.

[Leotigris Graduate in reply to IannodaTruffe]

Thanks for this. It wasn't my legs that were feeling heavy, more that my feet seemed to be landing more heavily on the ground (difficult to describe really).

[nowster Graduate]

Is every run so far 30 minutes or more? If so, add a few shorter runs into the mix for variety.

[Leotigris Graduate in reply to nowster]

Thanks nowster, the first few were 30, followed by the two at 36. I will try some shorter runs too.

[Instructor57 Graduate]

As advised by IannodaTruffe , consolidation is not for extending the run.

That is for after consolidation once you have become comfortable with running the 30 minutes.

What you are describing sounds like either lack of hydration or the Toxic 10.

[Leotigris Graduate in reply to Instructor57]

Thanks. I did actually do a few 30 min runs which I felt comfortable with before deciding to extend. My runs are quite slow and I would like to try to get to 5k

[Instructor57 Graduate in reply to Leotigris]

I'm sure you will get to the 5k very soon.

But my advice would be just to gradually extend one of your runs per week not 2 so you are not increasing the overall weekly mileage too soon (it's still early days) and starting off at a slower pace will improve not only the first few minutes of the run but the whole run

[Leotigris Graduate in reply to Instructor57]

Thanks for this.

[Yesletsgo Graduate]

Maybe you started off too fast? It's better to take it slowly at first and spend the first 5-10 minutes concentrating on getting your breathing right. Once you're breathing is sorted out everything else will follow.You might find guided runs helpful. The Nike Running Club app is free (and you don't have to buy Nike stuff to join!) and has loads of runs. I've learned a lot and found them especially helpful when I was consolidating.

[Leotigris Graduate in reply to Yesletsgo]

Thanks, I will look into that. I don't think I was going too fast though.

[Yesletsgo Graduate in reply to Leotigris]

Sometimes I start off, effortless, full of the joys of spring, and when I check my speed its way faster than I intended. If I tried to carry on like that it wouldn't work. Much better to deliberately and consciously start slow. Speed comes later.

[Frizzbomb67 Graduate]

We all have runs like that from time to time. Some seem much harder than others. Rest up and stay hydrated and try again. Try mixing it up a bit to add interest. I find going on the same route each time boring and my brain and legs know exactly how far I’ve got to go. A new route can freshen things up and motivate. Try a Guided run from Nike Run Club. There’s loads to choose from and all free. Try the Zombie Run app 🧟‍♂️. It’s hard to give up when zombies are chasing you 😂😂. Chalk it up to experience and just keep getting out there 🏃‍♂️ 🏃‍♀️

[Leotigris Graduate in reply to Frizzbomb67]

Thanks frizzbomb67

[John_W Graduate Ambassador]

I won't add to the good advice above but I will point to:

" ... as I don't want to give up!"

and ask ... why would you do that?

[Leotigris Graduate in reply to John_W]

I suppose because I felt that I couldn't get going properly

[John_W Graduate Ambassador in reply to Leotigris]

but surely not giving up running altogether??

This may be difficult to do conceptually, but try and project forward for a moment. It's 1 year from now - you have run consistently, 3 times a week and so have completed about 150 runs. Looking back, did every single run feel ok , feel great? No! Of course not! Why would they? You're only human and all manner of different things can affect how a run might feel: sleep, nutrition, hydration, stress levels, etc.