I am on Week 7 of my 8 week C25k iPhone app... Runs are similar to Laura's, but the intervals were a bit more challenging for the first few weeks, which (to my surprise and utter astonishment) my body coped with.
I am currently 18st 11lb, down from 21st 6lb in August.
My problem is with these longer runs. I feel fine cardiovascularly, ie my breath although slightly erratic isn't an issue, I feel I'm getting plenty of oxygen through my body. However after around 10 mins, it feels like my legs are holding me back. I can push through and get to 20 mins, but I have twice failed the 25 min run, I think this is a strength issue, which I am sure will get better through repetition, but I'm getting a little frustrated!! I have tried to reduce speed, but i find that this actually makes the problem worse....currently running at around 6.5mins per km. This problem has lead to disillusionment and I actually gained 3lb last week due to my lack of focus.
My question is, I should be resting, especially my legs, on rest days in order to try and let them heal....does anyone do weights/squats/lunges on the rest days to try and gain that strength, and if so, do you feel it is worthwhile me trying?
Thanks for listening....
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Sedge
Graduate
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Weight can be an issue - I mean if you get right down to brass tacks, those of us that are of size are asking the same muscles to do twice the work of the skinny minnies. This leads to an increased risk of injury as we know and I also know anecdotaly that many fellow big guys & gals have said they feel the benefit from an extra days rest every once in a while - not just because they want a break but because they experience muscular benefit. What we are doing when we are increasing muscle is causing small amounts of damage that the body repairs - building up the amount of muscle and making it even stronger - so I guess logically that if we are placing increased loads we are likely to be causing bigger injuries and therefore need more time to recover.
Which is a long, rambling and certainly unqualified way of saying - you might be right! Hopefully though someone has a more substantiated response, but if not - it cant harm to try can it? MAybe give it a fortnight and see what you get.
Hello, I found that as the runs we're longer I needed 2 days rest between runs, it's frustrating cause it slows the programme down but it really did help me (someone carrying an extra 4 stone!) good luck x
Hi Sedge - this chimes with me, a fat bird running! My knees and hips say no sometimes. I have actually found that if I have an extra rest day it really helps. I know this is frustrating if you are trying to lose weight though. I've finally graduated - it took me quite a bit longer than 9 weeks, and I repeated a few of the weeks or took longer to do them. At one point I took a week of couch to 5 k and went on a walking holiday, which funnily enough really helped as I think going up those hills made me strengthen my quads. So maybe take a week off running and do some weight training on those quads? Then pick up where you left off.
According to personal trainers I have known (long story) weight training is great for reducing body fat, because it builds muscle which burns up calories at rest. So resting from running for a week while you do some weight training may help.
Rest the legs on rest days and try varying your route as much as possible.
I'm one of those skinnymalinks but I had exactly the same problem as you did for the last 3 weeks of the c25k and for a week or so after I joined the running club. It has gradually eased off as I built up the distance although there are still times where my legs shout 'no more' after the 2k mark, but it's a mental barrier now and I always win.
I do weight training on rest days - have a google for weight training for runners and you'll find lots of ideas. As well as your legs, it is also worth working on your core strength and stability. As others have said, an extra rest day between runs will probably beneficial too.
Firstly Sedge, well done on the weight loss, thats brilliant! Well done too for keeping to your programme and nearly completing it, you must be very pleased with how far you have come!
I too do free weights and core work to build strength in other muscles rather than just the legs and strength training can help boost your weight loss by increasing your lean body mass and decreasing your percentage of body fat.
Why not have 2 real rest days, where you dont do any kind of exercise and on the other 2 days do some strength, weight bearing exercise.and other aerobic exercise like swimming or rowing.
good luck and I hope you get your mojo back very soon! Sue
I'm obese (I think - I must check my BMI) (It's 29.3, so I'm overweight/obese), but I have never had problems with my legs when running, but I'm fairly strong. I have had problems with minor injuries, cramp, swelling in my ankle, and unbelievable pain flooding my arthritic hip within 3 minutes of starting running. However, a year on and most of these problems have subsided as I have got fitter and stronger, except for the calf cramp, which can hit suddenly and put me out of action for days.
Rest your legs on off days - you'll gain nothing running wise by exerting yourself between sessions - us big lads are delicate sould really! After the programme, you can mix it up to suit your own needs, but for now, I would definately rest up.
My furthest run has been 4.5 miles and my fastest 5k is 36 minutes. I have had to build myself up slowly to get there and due to my route being extrordinarilly hilly (that's what you get living in the valleys!) I feel that this has helped build up endurance specifically.
Can you build a few hills into your route? Don't worry about speed as that will come as you get fitter and lighter.
I am running a flat 5k race for chairty on the 18th November and I can't wait to see what I can do. Not having to run up 100ft inclines twice during a session will be a real treat! Ha! 35 minutes is my goal and I've now been running for 22 weeks straight. I still have issues with my calves - they have a weight to burden!
In short, it all takes time if you listen to your body, as you are indeed doing. Let us know how you get on.
I love it that Runkeeper keeps congratulating me on my greatest climb - 14 meters I think. I can't imagine what running up real hills is like. It gives me the Fear (tm).
Thanks for all the advice chaps and chapesses, feel a bit more positive today....need to remember that W1R1 was absolute hell....death didn't seem far away... And now I can run nonstop for 22 mins...won't be long before I hit the magical 5km mark!
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really struggling and slow, need some inspiration
Need some advice
