So I did the race for life last week (very proud of myself 😊) but I haven’t yet finished the programme, I took a week off after it, rest days and far too hot days. I think I was almost about to quit the programme, when I thought I’ll do the school run and go straight after. (Before it’s too hot)
It was still too hot 🥵 but I got out there! Before my brain realised what I was doing, I was running 😉
Last time I did a run from the programme I stopped after 10mins and continued with a run/walk to finish off the last 18mins. It went so much better for me. After a full week off from running, my lungs had that burning sensation when you go too hard. Even though I didn’t feel like I was pushing it too much. (Not had that on any runs before) so after about 10 mins again-I did the run/walk thing.
I feel so much better to do it like this, I enjoy it more and it just takes the pressure off me. I’m going to keep on week 8, until I can actually run the fulltime without stopping to walk. I know this isn’t the way you’re ‘supposed’ to do the programme, but if means I get out and do it-it’s gotta be worth it right?
And after looking at my stats (Strava) I had a fair few pb’s. Probably why my lungs were burning. So that made me feel even better doing it the way I did. And bonus points for not quitting!
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Puffed-out
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If your lungs are burning and your needing to walk then your probably pushing too hard .Your best development will come by running at a conversational pace .
I really really do try to start off slow and keep reminding myself to keep slow on my route. I promise! All the advice I get from here is to go slow and steady and it has stuck with me. I just can’t seem to take my pace down anymore-well not until the end anyway. I’m doing small steps as much as possible too to keep me slower.
Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.
Counterintuitively, it is an easy conversational pace running that builds your stamina and endurance, not fast running.
Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" If you cannot, you are going too fast.
I agree with everyone else-it sounds like you’re pushing a bit hard. My personal experience that might be relevant here is that I genuinely thought that I was running as slowly and easily as I possibly could through the c25k programme and had even graduated. One day I started a run with really sore legs from a hiit class the previous day and they forced me to cut my run speed. I realised that I absolutely could go more slowly. A whole minute and a half per km more slowly! I would never have believed it and that was actually the day I ran my first ever 10km because I was finally running at the right pace.
I wouldn’t recommend starting a run feeling achey but if you’re running out of breath rather than legs, it’s most likely your pace that’s causing your issue.
I guess the other thing to bear in mind is the toxic ten… many runs start off horribly for the first ten minutes and then you settle into a rhythm as your body adjusts. Maybe you’re starting to walk a little soon? It really helped me to know to expect the first ten minutes to be harder than the rest of the run. Combined with going as easily as you can at the start, maybe that will help you keep going. It’s hard in the heat at the moment. I’m only out in the early morning or late evening until it cools down.
Yes. I often promise myself (still a year after graduating 🤣) that I can stop at 12 minutes and everytime, somewhere around the 10 minute mark it gets much, much easier and I do the longer run. Knowing about the toxic 10 and riding it out is really helpful..
It was a total game changer for me. It’s a shame (as far as I can remember-happy to be corrected if I’m wrong) it isn’t discussed on the c25k podcast. When I’ve swum, I’ve always hated the first ten lengths then into it. Never made the link that it would transfer to running too!
Oh. Over 50 years of swimming and now I learn that has toxic 10 too! Thanks 😁I always found the first bit really hard and then didn't want to leave the pool when time was up!
I am on week 8. First run was tough but ok. Did run 2 today, got through it but struggled and the last 5 minutes was horrendous. Hoping that it will get easier : /
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