struggling!!

[Bratwust92]

i am going on to wk8, and during the last two25 min runs of week ,7 I have struggled,but it seems to be the heat,I had gone out later in the morning about 8am rather than 7 and I had to walk twice,only for about 30 secs, but definitely found it more difficult than any other of the runs previously!! Any advice?

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Just slow down. Your only aim is to complete each session. There is no prize for being fast.

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.

[Liono Graduate]

I found those runs hard too and I wasn't exactly sure why! I think the euphoria of Week 5 has long gone but the graduation goal still seems like a way away (even though it's really not).

I made a different playlist and found some different routes to shake things up a little, which seemed to do the trick!

[Bratwust92 Graduate in reply to Liono]

Thank you maybe I will do that , go a different way thanks, the weeks up to then had been fine, but yes another 5 mins seems like a mountain!!

[Liono Graduate in reply to Bratwust92]

Do whatever it takes! Running very early in the morning or at sunset is a totally different experience too, and of course beats the heat.

[j-runs Graduate]

I struggled with week 7 and decided to consolidate before attempting week 8 – in effect, ‘training’ for it. Don’t be afraid to go back a few weeks and practice shorter runs – slowing down the program as well as the runs. I’m doing a modified Week 5 run 2 – that’s 2 x 8 minute runs inside a 40 minute brisk walk. I’ll do it until it feels right to increase again, there’s no rush. Just getting out there is the thing 😊 And completing week 9, although I’ll be so pleased and proud to have done it, is just another stage on the running journey. Good luck!

[Bratwust92 Graduate in reply to j-runs]

Thank you good advice

[030961 Graduate]

Hi Bratwust92,I always found it helpful to have a nice treat to look forward to when I made it home however long it took me. Something to look forward to and to help you get over the line. For me it was a cream slice or custard tart! Whatever is your treat will help to see you home always.

030961

[Bratwust92 Graduate in reply to 030961]

Good idea

[Cmoi Graduate]

Hi Bratwust92 , as well as slowing down and maybe changing routes and/or playlists, I recommend you avoid thinking that there are extra minutes on top of what you've run before. That just makes it seem more difficult.

Instead, try counting down by breaking your run down mentally into do-able sections, each no longer than the previous ones. Example: 28 minutes = 15 minutes (over half-way!), 7 minutes (less than half what you just did), 4 minutes (not very long at all) and 2 minutes (almost finished, and a only a fraction of what you've already achieved.)

The actual numbers don't matter (as long as they add up!) It's the principle that's important. Once you're at this point running is a mental game, not just a physical one.

Heat doesn't help most of us though and I do sympathise - it was 26° in the sun when i got back this morning.

[Bratwust92 Graduate in reply to Cmoi]

That's a positive way of looking at it thank you, lots of tips from everyone so glad I posted on here .

[Devon_straggler Graduate]

As well as the good advice given by others, I would say that yes, the heat doesn't help. I've been running several times a week for quite a while now, but have found the last month or so hard work. It's particularly misleading when it's not sunny but it's still fairly humid and warm, especially when there's no breeze.