Week 4 run 3 - the 5 minutes hurt!

[CheshireCatkin]

Got the last run of week 4 today and I'm not looking forward to it. My breathing is fine but my legs hurt! Week 5 will be a real challenge for me, any advice? I hope I can do it I've tried so hard to get this far.

[LMS2110 Graduate]

Hiya, and well done for getting this far! I think the only times I have experienced 'lead legs' was on the change of weeks and moving into a new 'time' requirement - so your complaint is real enough but not an impossible one to overcome!

I think you have probably entered the part of the programme which almost becomes as much about psychology as your running capability. Be assured that the programme (if followed carefully,) will prepare your body for the following weeks. The sticking point is almost certainly in your head - it is really scary to contemplate increasing the duration of a run with the notorious gremlin in your head telling you that you can't do it or it will hurt.

Try the following:

Have a huge glass of water and a banana about 1 hr before your outing

Make sure your running shoes are giving you the required support for feet, knees, hips etc

Set out in a happy, positive, 'can do' mood

Wait for sunshine if that makes you feel/run more enthusiastically

Go steadily and slowly (see all of Greenlegs postings ). It truly doesn't matter if your jog is slower than a walk!

Keep your stride short; let your foot fall as gently as possible under your body - this greatly minimises impact and stress for your feet/knees/legs

Consider changing your route - there is often a real problem reaching a place where you might have stopped, exhausted in an earlier outing (it's all in the head!)

Adopt a mantra for yourself - along the lines of 'I can do this, easy peasy'. Repeat as you go.

Relax and enjoy this time which is YOURS: soften your shoulders, forget the rest of the world, and smile your way along your route

You can do this, lots of luck for your next run, Cheers Linda x

[bethbrit in reply to LMS2110]

Linda- what a great response. I am also on week 4 (third time lucky) and am worrying about week 5. I know I have completed it before but still worry whether I will be able to complete the 20 mins. Your suggestions are most helpful. Thank you.

[CheshireCatkin in reply to LMS2110]

Thanks for the wisdom Linda it really helped and I made it. Week 5 here I come. Running at a slower pace really helped and it felt good. X

[PamJK Graduate]

My advice would be to banish negative thoughts and try concentrating on your surroundings. Take in the buildings, the view, the flowers - whatever it is you pass on your route. It worked for me for W5R3 quite well. You'll be fine

[sheffkezz Graduate]

Thanks Linda I am doing W5R2 tomorrow morning and was feeling very similar. Will keep all these ideas in my mind.

[Mysticalmaid Graduate]

You are doing really well. My legs haven't hurt much during, but I'm taking it very slowly. Try and relax as you go and think of the surroundings for distraction. Good luck!

[alcopop Graduate]

I fully support what Linda has posted, listen to your body, it will let you know if you need to slow down, better to slow down and finish than to push it only to find you have to stop mid run.

You will find that you will settle in to it just as you have for week four.

Happy running