So, I’ve graduated after all treadmill runs. 5k is June 3rd, and I’d like to do it outside with the crowd. Today was my first outside run and I could NOT run anywhere near 30 minutes straight. It probably didn’t help that my 5 minute warmup walk put me right at the bottom of a hill. I went for it, and soon lots of things were hurting, especially my lower shins. I walked for a while, jogged for a while, got off the sidewalks and onto the road for a while and a dirt path for a while.
All told, I think I was out there close to an hour and covered around 4 miles or so with two of them stop and go jogging (I kept pausing Runkeeper when I walked). There were hills. By the end, nothing particularly hurt. And I didn’t fall like I did last time I tried to run outside (post-chemo neuropathy in my feet). I did a good cool down and stretch.
Any advice going forward? I need to do much better.
Written by
JJAnBan
Graduate
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You are amazing but probably going too fast, they running as slow as you can to start with and expect to run walk your 5k in June, it's brilliant that you can do this so don't push yourself too hard and be proud
just keep getting out there, it's the same but different, you just need to get used to it - start somewhere flat if you can just in the beginning and build up to hills
honestly though, I would take a week of just running outside every other day somewhere flat and get used to running outside. (but that's just how I would do it)
you have a month still, once you can do 30 mins non-stop outside build up to those hills
I like this idea. I can walk the hills near home on the off days (which I sometimes do anyway). I’m hoping I can do a nice, slow, flat 30 minutes on Friday.
Ease back and slow down a tad... You are still a very new graduate and the running is only just getting going
Relax... let the new running legs do their stuff... try not to push too hard and just run. Put in some strength and stamina work on those rest days and get some walking in...
You have time... and if you have to walk/run that 5K... well so be it... you will stay injury free and you will have fun !
I'm a treadmill runner, a couple of years ago I got my wife to do the program too, yes, the primary motive was to get her running but I also used this as a way of ensuring I didn't go too fast.
As she was out doing some of the runs in the early stages I'd walk the route but then as she progressed up to week 5 for instance I'd jog along with her.
Treadmills are great but it does take a couple of attempt to learn to pace ourselves when running outside, as people have already said, you're probably going too fast.
Drop back to Week 5 and do that week outside, then skip forwards by doing a 25 minute and then a 30 minute run.
You're doing great JJAnBan but to reiterate others slow is good. Have you heard of 'jeffing' a legitimate combination of running and walking used in training. It wasn't until I tried it whilst running in a hilly area that I took it seriously (I'm old school so saw walking as failure) . It was very effective and I was surprised how far and long I could run/walk. Also if you run/walk keep your watch going. I have discovered there's no shame in listening to your body and walking for bits and only ever pause my watch when I stop. My views are my views and may not fit the rule so am happy to be corrected. Good luck JJAnBan
There are so many ways to run, including Jeffing, a valid run-walk-run method. I actually used a jeffing plan to get me back to 5k after a break due to injury. See healthunlocked.com/bridgeto... but scroll down to the bottom of the post to see how one can use run-walk-run intervals to gain running stamina and strength.
So I would also forget about starting and stopping Runkeeper. It’s your run, and you can decide how to measure progress!
Hills: many runners go through the phases of first lamenting hills and then feeling fortunate to be near them. There are hill runs to look forward to!
Just remember, C25k graduate, you are doing so well!
Woah, hang on JJAnBan ! You graduated three days ago having done all your C25K runs on a treadmill, then you go outside and do around four miles (so somewhere between 6 and 6.5km) with hills in an hour, but think you need to do much better?
Please, no. Dial it back. There's no need to pu(ni)sh yourself like that. Challenge yourself with some hills, by all means, but you don't need to run everything all the time. You can jog parts, then walk, or jog part-way up then back down again. Many runners forget that downhills can be just as demanding as uphills!
Personally I've never jeffed, but I've walked plenty of hills when it was more energy-efficient to do so, or where the terrain and/or gradient made it impossible to run.
I wasn’t trying to run 4 miles! I was alternating with walking and that’s how long it took me to accumulate 2 miles of running! I’m just trying to get ready for a June 3rd 5k because that is the goal I set for myself.
I’m definitely not wanting to punish myself. I just want to complete the 5k. I still need to Google “Jeffing”. And i totally agree about downhills. Harder on my knees.
My main thing is I’m a two time cancer survivor since 2019 and just want to prove to myself that I can manage a 5k. I was a gymnast in my youth (58 now) and have some of the mentality of pushing myself, but definitely not beyond my limits. So, I’m goal oriented at the moment, but I hear everyone loud and clear and I’ll do my best to be sensible and to enjoy myself! Thank you 😊😁
I realise that you didn't intend to run four miles. Remember, though, that a run doesn't have to be continuous running, walking counts towards the distance too. So you've already proved you can complete 5k, even if it wasn't by running non-stop.
Here's a link re jeffing : runnersworld.com/uk/health/... As you'll see , it uses particular ratios of walking and running to complete a target distance. It can even prover faster than running all the way.
My own reasons for not jeffing are two-fold : primarily, I find fixed ratios unhelpful on the sort of terrain I like to run; secondly, I find jeffing hard to manage, both physically and mentally. I need a more flexible approach.
I see what you’re saying. I did know that I could walk 5k, just not run. I did take a look at jeffing, but, like you, think I prefer more flexibility. I’m a little convinced, though, that there’s no shame in walking lol. It’s just that I WANT to run the whole thing. I’m sure I’ll work out a reasonable approach. And, if the day is hot, it’s moot. I’ll be doing it on a treadmill in that case. I have hydration difficulties due to my medical stuff. Basically I need the planets to align on June 3rd!
There are so many "outdoor" techniques! For uphill take smaller steps but at a slightly higher turnover, lean forward slightly at the waist and let gravity help you. Use the levelling out to reset your step/pace and get your breath.
Be careful going down as this is hard on your knees. If it's steep, zigzag down to take the pressure off.
Use grass verges to give your feet a welcome break on the cushiony surface, and to help strengthen your ankles.
For just a few! 👍🏻😁 plus don't forget to enjoy the view!
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First Park Run :-)
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