week 7, day 1 When does it get easier?

[Hamshanks68]

Just done my first 25 minuter of the week. Proper ol’ slog. I’m hoping by the end of the week, it won’t be as a gruelling.

[Oldfloss Administrator Graduate]

First off...well done you! Now, why is it a slog... are you moving a tad too quickly ?

Are you warming up well and are you taking it slow and steady...these longer runs are great for just easing back and relaxing into and letting the new running legs do their stuff.

Good hydration is key... all the time...and a healthy eating regime too.... putting in the fuel to get the performance out..

Also, adding in a tad more rest day exercise can help...as the runs get longer, your running body needs to keep up with the legs... Loads of ideas on the S and F forum !

[Hamshanks68 Graduate in reply to Oldfloss]

I’m very definitely not going too fast! Maybe I’ll bring a water bottle along for the ride, on Thursday and see if that helps. Thanks

[Oldfloss Administrator Graduate in reply to Hamshanks68]

Believe me, there is always slower...and make sure you hydrate well every day..not just run day...Take a look at some strength and stamina exercises on S and F Forum.. they really will help.

[MissUnderstanding Administrator Graduate]

It’s really hard in the heat. I’ve just been for what is usually an easy and super comfortable run and come back look g like I’ve done a half marathon!

Slowing right down can help a lot-going by your breathing is best-it can feel like you’re barely moving sometimes but if that’s what it takes to feel comfortable, that’s what’s right for your body on that run at that time. Can you speak in full sentences out loud as you’re running? If not, you can still slow down more, even if it doesn’t feel like it.

Lots of things can affect whether a run feels hard or not (as Oldfloss has already mentioned) and we can just do our best to manage what’s in our control to give ourselves the best chance of enjoying ourselves. Sometimes runs are just a slog though!

[CredenceRainyDay Graduate]

Well done on sticking with it though. Just like MissUnderstanding I ran yesterday. Temperature in Scotland a tad less gruelling but made what is usually an easy route feel like it was all uphill. Drank loads all day before hand. You might see that Autumn and Winter provide better running conditions and much more enjoyable. Am I the only one who can't wait for Winter weather to run in. ❄️🌬💧🌝

[BR808 Graduate]

it’s hot out there, I didn’t know my face had so many different shades of Tomato!

So hydration before run day is key, as well as on the day itself, but also allow yourself to be super slow, and don’t worry about it, you will have good run days and bad. Relax your body and free your mind as you go, listen to your favourite music, podcast whatever makes you happy and relaxed. Try changing your route. Mix things up a bit. But you are winning for getting out there even when you know it’s going to be hard.

Basically though this week I would just say it’s too hot!!! Maybe try a run later in the evening or very early morning if it’s possible?

[Devon_straggler Graduate]

It does get easier! I finished c25k ages ago, ran for a while working up to 10k but then stopped for a couple of months due to injury. I'm now working my way through c25k again and just about to start w7.

Like you, I found my first 25 min run a slog. It wasn't that I couldn't do it, but more that I was asking my body to step up and do more each time I went out. I long ago discovered the need for a slow speed, so it wasn't that either.

The weeks after this have a quite small step up in added time so your body has a bit more time to adjust. If you've got to W7 I think you've done the hard part, now you just need to keep repeating it till it becomes a bit easier. And it does. I felt knackered at the end of my first 5k (about 40 mins) but some months later was quite happy doing 8 or 9 k and at a (slightly!) faster speed.

And if you're still in doubt about it getting easier, look back. If you were anything like me you were probably daunted by the 5 min interval, let alone the 8 or 10 min, yet they would probably feel like nothing now.