1st run outside

[Ruby_Ru]

I have being doing my C25K on the treadmill.

Today I ventured out in to the big wild world and ran my wk8 run1... Inc warm up and cool down I ran a massive 5.4km!!! I am over the moon!!! Almost died, but over the moon! Can't stop smiling.

[Frenc Graduate]

That’s brilliant! Well done - I take it you enjoyed being outside? It was great running weather today. Best of luck with the next run 😊😊😊.

[Ruby_Ru in reply to Frenc]

Thank you. I didn't think I would tbh. But yes it was nice to have the fresh air. I have worked out that I do need some more supportive trainers for an outdoor run!

[Frenc Graduate in reply to Ruby_Ru]

Yes totally different outside, different surfaces etc! And who doesn’t like an excuse for new trainers 🤣. You could get a gait analysis and some new ones as a graduation pressie to yourself 😁.

[Ruby_Ru in reply to Frenc]

What's a gait analysis???

[Instructor57 Graduate in reply to Ruby_Ru]

Have a look at this .

healthunlocked.com/couchto5...

[nowster Graduate in reply to Ruby_Ru]

What makes you think you need more supportive trainers?

My guess is that you're probably going to need to work a bit on ankle strength instead.

[Ruby_Ru in reply to nowster]

My feet are just really painful today! I'm even thinking of skipping tomorrow.

How do I work on improving my ankle strength? TIA

[IannodaTruffe Mentor]

Welcome back to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5....

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Ruby_Ru in reply to IannodaTruffe]

Thank you!

[MaisieR]

That's brilliant...well done 🏃‍♀️😊

[Frizzbomb67 Graduate]

I started on the treadmill and ventured out at week 5. It’s great isn’t it! I much prefer running outside and, yes, it was an excuse for new ‘road’ trainers 😁I do use the treadmill if it’s dark or very wet but only when I have to.

It’s very warm outside at the moment but I love running in the cold weather 🥶😁

Enjoy your new found freedom!

[Ruby_Ru in reply to Frizzbomb67]

My feet are hurting me this morning from the outdoor run, clearly used muscles that I don't use when running on the treadmill. It's mainly my arch. Funny as it's only in one foot. So will definitely be getting a new pair!My next run is tomorrow, but may not be able to do it outside if my foot is still sore!

[Frizzbomb67 Graduate in reply to Ruby_Ru]

Yeah my ankles ached when I first ran outside. Now they ache when I run on the treadmill 🤷🏻‍♀️. It is obviously a different set of muscles as you say. It’s sensible to rest your foot if it’s still sore but you’ll soon adjust.

[Roxdog Graduate]

Running outside is great isn't it!

[Ruby_Ru in reply to Roxdog]

It was nice. In hoping when I build up my confidence a bit more I will start to enjoy it more.

[nowster Graduate]

You might find it easier if you to try to slow down a bit and take shorter steps compared with the treadmill. It's all too easy to let it rip when you don't have a dial to set the speed for you.

Disclaimer: I have only ever run outside. I've only walked on a treadmill.

Welcome to the outside. It has slopes and uneven ground and all sorts of adventures.

[Ruby_Ru in reply to nowster]

Very true!!! My average pace was much quicker than on the treadmill!

[MissUnderstanding Administrator Graduate]

When you say you ran 5.4km including your warm up and cool down, you weren’t running those are you? That seems quite a big distance to cover in week 8 and you really don’t want to risk injuring yourself when you’ve done so well. I suspect everything’s aching partly because you got carried away went a bit fast! We all do it. Next time perhaps it’s best to really focus on keeping it at a slow and comfortable pace, especially since you’ll be learning how to run outdoors and not a treadmill. Give your body chance to adjust. You don’t need to be almost dying at the end for it to be a good run-slow and steady really is better.

Really good luck for the next run. You’re so close to finishing now!

[Ruby_Ru in reply to MissUnderstanding]

Including the 5 min warm up walk and 5 min cool down walk I covered 5.4km. Error in my initial post!! Oops!! It was my first outdoor run so I just ran at a pace I thought was good for me at the time. Turns out I was a tad too fast and that's why I was exhausted by the end of it. A big lesson learnt. Will be having a couple of days off to recover!

Thanks for the good luck mesg!! 😊

[MissUnderstanding Administrator Graduate in reply to Ruby_Ru]

Excellent! Thanks for clarifying. Really glad you’re not accidentally running your warm up and cool down!

You’ll get there with your outdoor pace. It’s brilliant running outside and it’s definitely worth persevering. Have fun next time!