Week 2

[HAPPYPLODDER18]

So I’ve just done week 2 run 2 .. I cannot work out why this week is harder surely it’s not the extra 30secs onto the minute run which makes it feel like 30mins . Today was so hard legs felt heavy feet just wouldn’t lift of the ground . Has anyone stayed at week 2 until they felt it started to feel right and work

[Mummycav Administrator Graduate]

hello HAPPYPLODDER18 …congratulations on starting the programme and getting so far…I know, you would think that each week would feel easier wouldn’t you? But sometimes it takes a little bit longer for your body to adjust to what you’re now doing to it…it’s a whole new activity you've started so it’s going to take time…if you’re completing the runs, the move on…if you’re not or you’re finding them extremely difficult then it’s absolutely ok to repeat a week until it feels better…

The programme is only 9 weeks long but it doesn’t have to take 9 weeks, it can take as many weeks as you need…keep going, you’re doing well

[HAPPYPLODDER18 Graduate in reply to Mummycav]

hi Mummycav and thanks . Yea I’ve been running for over 7+ years had to overcome fracturing my ankle on a run and then the last 12 weeks getting over plantar fasciitis in one foot so I decided to start couch to 5k to build me back up . It’s super hard knowing I can run I mean I’ve ran 2 half marathons but boy oh boy when you get injured and recover it’s hard to get back into it . Hence why I opted to start this couch to 5k . Being a woman who’s going thru peri menopause too my body is having good days and off days . Hopefully it’s just an off run and I may stay at week 2 until I’m happy with my progress

[Mummycav Administrator Graduate in reply to HAPPYPLODDER18]

Sounds like a plan

[Yesletsgo Administrator Graduate]

Hi HAPPYPLODDER18 , well done for getting through Week 1.

There's a few things to consider. 30 seconds is actually half as long again as a minute. If you were going from 60 minutes to 90 minutes you wouldn't be at all surprised it felt like more effort, would you?

Now some practical stuff. First of all, are you drinking enough? It's been warm recently so we are sweating more. For running your body needs to have lots of water to lubricate all the joints, especially the knees. Make sure you drink plenty of water the day before your run as well as before you go out. Check the colour of your wee - if it's very pale, almost transparent, you're hydrated enough. Running when you're not hydrated enough will make your legs feel heavy, even for more experienced runners.

Secondly, are you stretching before your run? Many of us lead sedentary lives which means that all the tendons, muscles and moving parts get very sluggish. Doing specific stretches before you run will loosen these and make running easier.

There are two sorts of stretches. Before you run you need to do dynamic stretches ie lots of movement. After the run is the time for static stretches, the ones you hold for a long time to release any tension. I am sure someone else will be able to point you to a pinned post that will help, I just googled 'dynamic stretches for runners', there's lots of information out there.

Good luck and let us know how you get on

[HAPPYPLODDER18 Graduate in reply to Yesletsgo]

Hi Yesletsgo and thanks . Yup always hydrated I drink 3-3.5 litres of water every day always have done . I do stretch too. I do strength training yoga and walking. It has been ridiculously hot here and being a woman going thru peri menopause it affects our body twice as hard . It’s mad how those 30secs can feel like 30mins . Ha ha . Legs just didn’t feel it today . I’m always hard on myself I even told myself off saying what’s wrong with you why are you struggling

[Yesletsgo Administrator Graduate]

The heat is tough. I find it really hard to run when it's hot so you're definitely not alone. Sometimes it all comes together, others it just doesn't. Maybe you just need an extra rest day, it can make a world of difference.This last week I've taken to running really really slowly and it's made such a positive difference. When we start to run the general impression is that to succeed we need to go as fast as we can. Nope, not necessary. There's a slow, comfortable pace where it's all easy. Find that and everything else slips into place.

Hoping your legs are more cooperative on the next run 😁

[HAPPYPLODDER18 Graduate in reply to Yesletsgo]

Good thinking thanks . Yes I’m having a longer break between today’s run and run 3 of this week . See how I fair . Thanks

[Folkylass Graduate]

Well done starting C25K there’s not much more I can say that’s not already been said by Mummycav and Yesletsgo . Just slow and steady , and enjoy it. If you can’t run a certain week then maybe repeat it until you comfortable with it and then move onto the next. This is your running program you navigate it which ever way you want.

Good luck👍

[HAPPYPLODDER18 Graduate in reply to Folkylass]

Thanks folkylass that’s what I’m thinking too

[NorwegianWood Graduate]

As others have said, you can take it as slow as you need. Your body will adapt and over time running will be easier but not necessarily in a linear way. If there are any joint or tendon issues, slow down and make sure you are looking after yourself.

[HAPPYPLODDER18 Graduate in reply to NorwegianWood]

NorwegianWood will do and thank you

[Bhavin1120 Graduate]

Your doing great. Just stick to week 2 run 1 until you feel your ready for w2 r2. You got this.

[HAPPYPLODDER18 Graduate in reply to Bhavin1120]

Bhavin1120 thanks . Tomorrow is going to be week 2 run 3 so I’ll see how I go as I’ve had a longer rest this time between the last . So if it goes well I may move on or if it doesn’t feel right I’ll stay at week 2 till I’m happy .

[Annieapple Administrator Graduate]

🍏 Let us know how week 2 runs go… I struggled with week 1 and 2 and repeated many a run & took extra rest days. However I eventually got to week 3 and you will too 🤗👍

[HAPPYPLODDER18 Graduate in reply to Annieapple]

Ah good to hear thank you now I don’t feel so alone .

[Newbie59 Graduate]

Hi, I keep notes and when I first did C25k I hit a block at week 3 and returned to week 2. From week 4 onwards I took two days of rest in between runs to give me more time to recover. I find it hard to be active when it's very warm so tend to go out first thing. You are fighting on two fronts, being peri menopausal as well!

[HAPPYPLODDER18 Graduate in reply to Newbie59]

Newbie59 that’s a good idea . I’m going to have a longer rest this week and maybe do day 3 week 2 on Friday see how I go . I am an active person I’m on my feet all day with work .

[drl212 Graduate]

Well done on getting started with C25K!

Every run is different - but then you probably know that from your own experience. Might have been an off day.

Give the next run a try and see how you do (and be sure to keep us posted) and if you want to repeat the week, certainly nothing wrong with that...you'll know what to do, I feel sure.

[HAPPYPLODDER18 Graduate in reply to drl212]

Thanks and yes I will see how run 3 feels and if I’m still struggling I’ll repeat it .