Week 5

[sdu60]

Slowly working thro c25k and completed wk 4 (twice) and now have started wk5. Found the first 5 min leg too much and had to walk. However completed the second and third 5 minute intervals OK. Also I found I could run (jog) in the cool down period without difficulty.

Why is the first 3 - 4 minutes running so hard? Should I run a bit in the initial warm up period?

Any suggestions?

[Annieapple Administrator Graduate]

🍏Good work in getting to Week 5. Prior to the warm up walk it’s best to do a few dynamic warm ups at home.

The first 5 min of the run (and later 10mins) your body is adjusting from walking to running. You need the walk to warm up all your muscles before running and then start your run very slowly, slowest you possibly can.. not only now but every run in the future. I will post you a link to explain it.. At this stage I wouldn’t advise running in the cool down period either as you risk injury. Best to stick to the plan!

So rule of thumb… dynamic warm up at home, warm up walk…first 5-10 mins of run extra slow 🐌 middle part of run easy pace 🏃‍♂️ & then if you have energy you can end the run a bit faster. Always cool down with a walk and some stretching when you get home!

healthunlocked.com/couchto5...

Here is a link to our Strength & Flex program which most of us find key to our running.

healthunlocked.com/strength...

[sdu60 Graduate in reply to Annieapple]

thanks for the advice. I did run 1 wk5 again and got through without much difficulty by keeping at a slow pace. I then tried to speed up on the third leg and hope this will improve my stamina. So onto wk5 run 2!

[SueAppleRun Graduate]

What Annieapple says, just take it easy, it doesn't matter how slow you run and the longer the runs the slower we go

[Oldfloss Administrator Graduate]

Firstly, well done you. You have had some super advice from Annieapple ... and that warm up walk is essential as a walk.. You can even lengthen it if you feel the need.

Do please, too, head across to the Strength and Flex Forum, to find some exercises which will support your runs.

Those first moments of running... the toxic ten ( or more), is so well documented.., it is a very real thing... and there are reasons for that.

So... ease back... start getting on some strength and stamina work and keep it slow and steady.