Stepping Stones 3rd Run

[Busboyglyn]

After a full 2 days off from running I did C25K Stepping Stones for the 3rd time, today was nice and easy compared to my last run, so the rest did me a power of good, just signed up for couch to fitness. thought I would give it a go to improve overall fitness levels 🏃‍♂️🏃‍♂️🏃‍♂️

[MissUnderstanding Administrator On a break Graduate]

Glad you had a good run. That’s always a nice update to read! What are your plans for the rest of your runs this week? The stepping stones runs are new and I’m interested in how people are finding them and how they’re using them.

Good luck with couch to fitness. I don’t know that programme at all and hope to hear how it goes!

[RunByTheSea64 Graduate in reply to MissUnderstanding]

I did runs 1 and 2 of Stepping Stones about 3 times after graduating but then saw a few recommendations (on here) to consolidate first, before doing Stepping Stones runs. As a newbie runner in my 60s I am keen to avoid injury, so have assumed this means to carry on doing regular 30-35 mins runs, rather than introducing variable speed runs/intervals/fartleks (are these all the same thing?!) Interesting that the NHS 12 week plan doesn't use the Stepping Stones runs until the later weeks......

[Lentlily Graduate in reply to MissUnderstanding]

I've been trying the beyond 5K runs. The stamina run I've been using to run 5k, first three times took longer than 40 minutes but last time out was 38 minutes, wondering if the other two runs influenced pace? My experience of the Stepping Stone & Speed Interval run tell me that I have absolutely no control over pace whatever! Have been reading about hill reps, thought I might some times do those instead of the speed intervals but unfortunately this week I have a really bad cold, I can't breathe sitting down never mind running! So that experiment will have to wait. In meantime, I am wondering why I can't run at a steady pace, I think I am but the watch says not.

[MissUnderstanding Administrator On a break Graduate in reply to Lentlily]

Oh no! Get well soon. You’re right recovering first before running. Hope you’re not out too long!

Pace tends to come with experience! It’s not easy. What’s your watch telling you about your runs? Sometimes they can be right cheeky little things and are best ignored…

[Lentlily Graduate in reply to MissUnderstanding]

thank you, the watch mainly says that my pace oscillates wildly! I don't take a vast amount of notice of it though, just trying to take more notice of what slow etc feels like and spot it if I move up or down a gear.

[MissUnderstanding Administrator On a break Graduate in reply to Lentlily]

Totally agree with Annieapple …Nike Run Club is brilliant for getting used to running at different paces. The breakthrough moment for me was realising it was all about effort, not the numbers on my watch. They’re great fun and I’d totally recommend them if you fancy trying out some faster runs. Just make sure that the bulk of your runs stay at a comfortable pace. That’s what the pros do do!

[Annieapple Administrator Graduate in reply to Lentlily]

🍏I was the worst with pace setting until an online coach said “your own slow , medium, or fast pace” not anyone else’s… So start very simply by running as slowly as you possibly can for the first third of your run… pick up your pace a little more in the middle of the run & then towards the end of the run take it all the way home at a comfortable faster pace. Once I mastered this I tried out the fancy name runs like fartleks, speed runs etc. You will get lots of good coaching on the free Nike Run Club App. Recover first then have a go!

[Lentlily Graduate in reply to Annieapple]

Thank you, I will keep trying that, I guess it is a matter of practice & gaining experience. Finding it all fascinating and rather more complex than just going out for a run three times a week sounds!

[Annieapple Administrator Graduate in reply to Lentlily]

🍏The main thing is to keep going out and enjoying your runs! None of he above really matters until you want it to! I was happy to just go for a slow run 3x a week.. some short ones of 2-3 k and a longer one 3-4 k & once a week a 5 k sometimes going further but mostly not! I was happy doing this for 3 years.. changing my route, changing my music, listening to podcasts and many a time just doing a sensory run… what can I hear, see smell etc.. Do what ever it takes to keep running and getting the most out of it! You are in control! Xx