fatigue

[11272]

I’ve just started c25k as I haven’t run for a few years. I really paced myself for the first run but I feel exhausted afterwards. I have always felt exhausted after running. I’m being sensible and not overdoing it. Has anyone got any tips please?

[Instructor57 Graduate]

welcome to the forum and the program!

Well done for starting .

Have you read the program guide ?

healthunlocked.com/couchto5....

If you feel exhausted then the chances are you may be trying to run too fast .

You should try and run at a pace where you could speak full sentences while running without gasping for breath

Most people start too fast !

Enjoy the program!

[IannodaTruffe Mentor]

Welcome to the forum.

You haven't run for a few years..........so you are older and will not match your former glories.

If you have always felt exhausted after every run then you are simply running too hard.......you are overdoing it.

Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.

Counterintuitively, it is 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.

Do read the guide for tips but also consider that 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...

Prepare well, relax, slow down and enjoy your running...........otherwise you will likely not persist and it will be another few years before you try again.

Make it fun, not a slog.

[John_W Graduate]

Just for clarity, you felt exhausted after eight 1 minute gentle jogs with a 1 minute walk between each one, yes?

Also, what was your running level previously?

[GoogleMe Graduate]

When you say 'afterwards', could you tell us a bit more about that?

And more about 'being sensible and not overdoing it'?

And also what the motivation is for returning to running now (which is great BTW)