Need some tips please

[Florida04]

Hi everyone I wonder if anyone else feels the same or could give me some. I did couch to 5k last year and started again this year. I am on week 5 run 2. In my head I could run for miles but my body can’t. I am overweight sore knee but as soon as I go to start running I am overheating , wanting to know if I am near finished and basically just so hard on myself. When I finish I feel amazing it is the i between. Lol

My husband is a runner and has lost 7 stone he loves it. I have been running running four weeks and haven’t shifted a pound . He has came out running with and is brilliant but i get so nervous . Please any help or advice would be great fullor even if others felt the same . Why do we put so much pressure of ourselves

Many thanks

[Roxdog Graduate]

Well done for restarting. I think it's pretty normal to feel nervous before a run. Even though you've done it before,,so you know you can do it, maybe you're comparing it to last time, or thinking too much about your husband's achievements. Just keep going, I'm sure you're doing brilliantly. Just one run at a time....

[Instructor57 Graduate]

Firstly, well done on starting again !Very good decision.

However, if your husband is a seasoned runner (or infact, even if he wasn't)

Please don't compare yourself to him !

You mentioned overheating.

Are you pushing too hard or are you running at a pace where you could hold a conversation?

A conversational pace is the ideal pace for developing your aerobic base.

Also how is your hydration ?

Are you fully hydrated when you run ?

Remember to keep your hydration up even on non run days.

Remember also that C25k is not a weight loss program.

You say you have been running four weeks and not lost a pound .

Well, let's put this into perspective!

Running one mile burns (on average) 100 calories. If you want to lose one pound of fat (which is approximately 3500 calories) then, you should run 35 miles. If you were to run 7 days a week, you would need to run 5 miles each day in order to lose one pound of fat in a week.

Of course running can certainly help when combined with a balanced diet but it won't happen overnight .

So yes , don't put so much pressure on yourself !

Relax, make sure your fully hydrated, run at a conversational pace and enjoy the journey, you are heading towards a fitter you but it is not a race, enjoy the journey as well 🙂

[Florida04 in reply to Instructor57]

Thank u so much I probably don’t drink enough and will try this morning to run slower instead of beating myself up will let you know lolth

[Florida04 in reply to Florida04]

Hi took your advice had a large glass of water before my run and slowed my pace and enjoyed it better so week 5 run 2 done

Thank u

[Oldfloss Administrator Graduate]

You have had some great advice already... YOUR run, YOUR way....

healthunlocked.com/couchto5...

Do have a read of this post... and then relax... you are doing wonderfully, by just being out there... and remember,

" Comparison is the thief of joy".

This running is for enjoyment... slow and steady... you will get there!

[Florida04 in reply to Oldfloss]

Thank u so much took the advice week 5 run 2 completed . Why do we put so much pressure on ourselves ? I am just doing it for my mental health and I feel so much better afterwards

[Florida04]

thanknu

[Cmoi Graduate]

Hi  Florida04 , well done on your run today.

Personally I find being well-hydrated absolutely crucial to being able to run comfortably, and for me a large glass of water just before a run would be nowhere near enough. Maybe (re)read the programme guide, in particular the advice re hydration? healthunlocked.com/couchto5...

Regarding overheating, I loathe being too hot when running. Remember that you'll warm up once you get moving, so it's advisable to dress for how you feel once you've got going, not when you've just gone out. Layering clothes can help.

Concerning weight loss, it's great that your husband lost seven stone, but logically that means he must have been pretty big to start with. A heavier person uses up more calories running than someone who weighs less. C25K got me from "overweight" in BMI terms into "healthy" as I found I was making better eating choices, but it's only when I'm running longer distances regularly that I lose weight. I am, however, much fitter and more toned, even though I'll never be skinny and speedy.

Run for you. When it comes down to it, that's all that counts.

[Florida04 in reply to Cmoi]

thanknu so much I will read up the information and will let u know how i get on thanknu

[Crittermad Graduate]

I bought some cooling towels, you wet them and can hang them over your neck and they do help in the heat, as well as the other advice you’ve had

[Florida04 in reply to Crittermad]

thank u

[Irish-John Graduate]

It's tough. By our nature, we equate "running" with "speed"...and that's just for starters.😬Then there is the "primitive" part of our brain. The section that is the oldest part and that has a lot more practise at working the messages we think than the higher functioning, but more recently evolved, parts.

"Lizard brain" has only one concern - to be "safe". Survival at all costs. Always pick the easier, softer, more apparently secure way.

So when you run - LB is horrified! It's DANGEROUS to leave the comfort, security and familiarity of the Cave(sofa)! It's DANGEROUS to put pressure on your body! It's a potential death-trap "out there".

And of course running is indeed physically demanding - in my case it never has "gotten easy", but its sure "gotten better" 🙂

Three things keep me motivated -

Absolutely important, the friendships, shared experience and support from this Forum.

Listening to music, audio books, radio mystery plays etc as I run - this really makes it "Me Time". I can listen without anyone interrupting or being distracted by the unending "to do" stuff that otherwise clutters my days

And - signing up for events 🙂 I have had amazing trip around the country to various races,and met all sorys of people 🙂 This would never happen otjerwise 🙂 In general, because of my field of employment, lifestyle and so forth, I lead a fairly solitary life. The social aspect of events is a real break in the routine, and lots of fun "people watching" and so forth

And of course - as tough as it can be for me to run...I do enjoy it.

Remember, the biggest challenge can be the shortest distance - that being from the sofa to the front door. After that, the run will go as it will - maybe short, maybe longer, maybe easy, maybe not. But however it goes, it's still running 🙂

Wishing you many happy miles in your future 🙂👍🏻

[Florida04]

Awh thank u