Nearly completed Week 2 - still pretty tough!

[RovingWestie]

So I’m definitely even more unfit than I thought! I repeated Week 1 having been away from any sort of running for about 10 years. I’m cycling fit (a little bit anyway), but the running is so much harder.

I’m seem to recover reasonably well between run intervals (doesn’t feel like it), but it is definitely tough. I’m 56 and need to lose a couple of stone/12ish kilos.

When did it start to feel better for you guys? I won’t quit but needing some positive vibes. Attached is my Strava feedback from W2R2 yesterday …

[Oldfloss Administrator Graduate]

Well done on doing this... ! Are you taking it slowly and steadily? Are you warming up well?

If you are finding it tough, then usually we would say, slow down. I know you will have taken a look at the pinned post on How to run C25K, where there are loads of tips to help you along.

Taking it gently...a healthy eating regime and great hydration every day, all help... Many folk find the programme tricky at first, mainly because it is something totally new for their body!

Just move on... each run builds on the one before and with each one, each week you will feel stronger. !

[RovingWestie in reply to Oldfloss]

Thanks - I guess it's just frustrating. I've checked out all the links and they are very useful. I did another run today and it did feel better. I think I'm trying to compare to my 30 something self!

[John_W Graduate Ambassador]

Do you consider yourself to be running or jogging?

You say it feels tough? How are you physically feeling at the end of the last 1 minute 'run' ?

[RovingWestie in reply to John_W]

Thank you. I've been wondering about this and have tried to vary my pace. As I'm using a treadmill currently, I've been working around the 8km/h mark, which feels like a jog rather than a run. I tried a little less and it didn't make mu ch difference, although faster (e.g., 8.5) did feel like more of a run, so I slowed down a bit.

I've just completed Week 2 and at the end of the 90 second run today, I felt tired but OK physically. My heart rate was lower than on previous Week 2 runs, so I'm thinking I just need to be more patient and not worry about repeating weeks if beneficial. It is entirely possible that the 'torture' element is more psychological ...

[John_W Graduate Ambassador in reply to RovingWestie]

As someone 'cycling fit', and probably generally active, you might, understandably, have a preconceived idea of what 'running' should look and feel like ... maybe you think you should finish a session feeling red-faced, out of breath, like you've had a good workout. I find this is quite common with C25K beginners who are already active like yourself. They then get a bit of a shock, like you've done to some degree.

The trick here, with it being weight-bearing and all about impact with every step, is to go *much slower* than you realise. You'll have decent aerobic fitness from your cycling, but muscle/joint wise, running (in the generic sense) is very very different - you're having to lift your bodyweight against gravity with every step AND absorb twice your bodyweight with every step. It takes time and patience for the body to get used that.

You've done the right thing by reducing to 8 from 8.5 km/h and your HR profile shows that you're getting a good signal from your watch/device.

So, you should absolutely embrace the concept of jogging - which should feel VERY easy, very comfortable and NEVER leave you feeling out of breath - you should at every point, be able to talk comfortably - we call it a 'conversational' or 'chatty' pace.

I'd challenge you to go even slower ... maybe 7.5 or even 7.0 km/h - making it really really easy for yourself. It seems counter-intuitive but it will work and you'll be pleasantly surprised by your HR response.

Hope that helps.

[RovingWestie in reply to John_W]

Thank you, @John_W, that is really useful advice and I’ll put it to the test tomorrow 👍

[RunBrianRun Graduate]

That’s a nice strong heart response 👍 I’d be happy with that if I had to start again.

John_w has captured my thoughts on what would be a more detailed response.

[RovingWestie in reply to RunBrianRun]

Thank you - will definitely experiment more and try slowing the pace.

[RovingWestie]

So I tried W3R1 earlier today and slowed down a bit (to 7.5kph). It all felt very achievable, so thanks again for the advice. I was still puffed but not badly so, and my HR profile was lower than W2. Amazingly, by the end I felt as if I could do more, so that is definitely progress