pace/slow jogging

[Neots73]

hi, new to c5k and will be doing w1r3. I keep reading lots about the benefits of slower running. I did R1 at what felt like a natural pace and felt fine. Really struggled with R2 and tried to run a lot slower/smaller paces. Can anyone suggest a rhythm or song that would be ideal pace for an early stages novice or is it more about finding your own comfort level and listening to your body?

[John_W Graduate]

Use your breathing as a measure of effort - look up the 'talk test'

You're aiming for a pace at which you can very comfortably talk at - we call it 'conversational' or 'chatty' pace - that is the secret sauce - the 'cheat code' - to C25K success.

[Neots73 in reply to John_W]

that’s great thanks

[Oldfloss Administrator Graduate]

Very well done you.. and welcome. do please check out the essential reading in the post..

healthunlocked.com/couchto5...

The advice given there has helped many, many runners reach that 30 minute goal

Slow and steady is the way and at the famous conversational pace that we hear about so many times

Taken from that post...

"The commonest mistake by those starting this plan is to go too fast. You will be told to do your running intervals at a gentle jog, which means you should still be able to hold a conversation, not just gasp the odd word".

As you ,move on, you fond what the happy pace is for you

I find, of I want to listen to a beat... then I listen to my favourite running music... ABBA.( sad I know ), Their songs have a lovely 1,2,3,4 beat which really works for me!

Do keep posting here and d too take a peek at the Strength and Flex Forum too, which will help support your running body!

[squire2k Graduate]

I listened to music during all of it - some fast some slow - since graduating I gave Podcasts a try and was really surprised how much they helped me - it really takes your mind off the fact you are running, as you are concentrating on the chat… rather than how knackered you are

[Annieapple Administrator Graduate]

🍏Welcome to our forum Neots73 Well done for getting two runs under your belt. Excellent question which has been well answered by Oldfloss & John_W plus lots of good advice. Do keep posting your questions plus let us know how your runs are going. We will encourage and help you all the way! If you have time read other posts too. This is your forum now! 😊

[Frizzbomb67 Graduate]

When I started C25K I realised that Happy by Pharell Williams exactly matched my slow happy pace. I googled it and found that it has 160 beats per minute (bpm). Then I Googled other songs with the same tempo to make myself a playlist. I’ve added some pics of the songs or just Google it and find some songs to your own taste. If they are too fast try 155 or 150bpm. Hope you find your playlist 🎶 I listened to mine all through C25K and well beyond but I’ve just realised I haven’t listened to it for ages. Think I’ll give it a spin on my next run 😁

Playlist

[Frizzbomb67 Graduate]

part 2

Playlist 2

[Neots73 in reply to Frizzbomb67]

that’s great thank you

[Fionamags Graduate]

Great that you have two runs under your belt. I didn't really fully understand the slow running thing until I inadvertently clicked on the heart rate thing on my watch when I was out for a run. I decided to keep to a low heart rate and it was a revelation. I could have run for miles. This translates into the v slow run. I found that what I needed to do was to slow down to the point where I felt slightly ridiculous. Give it a try then work up from there until you feel really comfortable.