Hoping someone can help. Sounds like most people suffer from a toxic 10 but I seem to really suffer with it for more like 20 mins. I’ve tried slowing down (even more) and making sure I’m hydrated but no improvement. I run with a club twice a week and I really struggle to keep up at the beginning. Once we’ve done 2-3 miles I’m fine and able to forge ahead but I’m hating the toxic 20.
Info:
I’m now 57
Did C25K early 2017
A fall resulting in 3 broken ribs put me out of action for 6 weeks mid 2017
Ran on and off for next 6-8 months but not as regularly as still had pain in ribs.
Dec 2017 gave up running in hope of helping it all mend. Took months. Very little running in 2018
October 2018 restarted C25K at week 3 and graduated Dec
Since then been running 3 times a week religiously. Twice with club (joined Jan) and one long run on my own.
5k time around 33 mins
First 10K race in Feb 1h 13
Now Run 10K once a week and can go for longer (once I get past 2-3miles)
Hoping someone on here has some expertise/ words of wisdom or tips to help reduce the time I suffer.
Thank you all 😊👍🏻
Written by
Biddy62
Half Marathon
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Morning to you.... Well done on the running so far!
I have no magic answer... if you are running at a comfortable and slow and steady pace which works for you, are well fed, and well hydrated.
Maybe experiment with the type of food you have before runs and which, if any, runs are worse than others? Keep a log and see if there is a pattern anywhere?
I like many have and do experience, Toxic 10 and sometimes much longer... but sometimes not at all...I have struggled more running on flat surfaces, but have practised, with that... Have you experienced the same thing on all routes, flat or hilly?
I get into my, run for ever zone, at 6K on longer runs... after that I feel absolutely wonderful...
Are you doing rest day stamina and strength work on some rest days... that may help... ?Our sister site, Strength and Flex is brilliant with some great exercise links. Lots of us there at the moment!
Maybe also, although you like your club running, you may be feeling, even subconsciously, pressured, and some running alone could break that pattern, short routes and different routes and the lovely strength building longer runs.
I am sorry I cannot be more helpful, but as it is me, I would recommend as ever, slow down a tad...forget the pace and time for now... just relax and run... something you cannot do within your group...
Thank you OF - great words of wisdom as always and definitely of help 😉
I think you are correct about the pressure from running with others. I want to be with them but although most are slow runners and beginners most also have at least 10-20 years on me so as they improve they generally make better gains than I can so the gap actually grows a little. That said the group is very very supportive and always loop back when necessary. I knew you’d say slow down 😜and to be honest as my confidence in the group has grown I have just run at my pace and taken it slower to begin with.
Thinking about your advice and that from others I think I need to:
Definitely do more strength on rest days (I used to do this religiously when I started - because I wanted to run but knew I shouldn’t 😂) as I don’t do it anyway near enough
Take a warm up walk for 5-10 mins before meeting the group ( we always go straight off at a jog which is an effort for me).
Keep a log of when it’s worse although I am usually well fed and watered.
Thank you again OF - hope you continue to improve from your IC stint.
I too feel a bit under pressure in club tempo runs. I find it helps if I do a 1k warm up first and then stop for a few minutes before embarking on a longer continuous run, especially if I’ve been in the office all day and need to loosen things up a bit. Might be worth trying?
I think that will help. We go off at a jog and I think having ALWAYS started my solo runs with a brisk 5 min walk and then gone at my pace, I’m forcing myself more than I should be. It’s something I’ve been thinking about so I should do it 👍🏻
What makes the first 20 minutes toxic? is it breathing? energy? stiffness? I take quite a while to find my groove on runs, but that is mostly due to stiffness and niggles until everything warms up. Most of my runs now start with a 10 minute warm up jog (after a 5 minute walk) so I'm already 15 minutes on before I have any pace to achieve. That change in expectation makes the toxic period feel much shorter/less toxic for me, although I guess it's still there. Somehow or other, you need a period of time for your own body to come up to speed I think - I certainly haven't found any way to avoid it, but will watch with interest in case anyone has any ideas here
Great questions Linda9389. Thank you. Really got me thinking.
Yes it is muscle stiffness and breathing that slow me down for the first 1-2miles. Then it seems everything loosens up and I feel fine (usually 😜)
I think based on your questions and advice from others on here I need to do my own little warmup before heading out with the group if I want to run with them without sometimes feeling like it’s just hard work.
Thank you again. Hope you continue to enjoy your runs! 😊
Thank you for your advice Tasha99. I think you and others are right. My warmup is being compromised so I need to do my own little one or at least get it started before I join the group run.
I wouldn't worry about it. You have identified it and naming the monster reduces its fear. Take it as paert-and-parcel of your run.
For the record I suffer longer 'toxic' periods on longer runs. Yesterday I did a HM and It was a good 6-7 Km before I could break out of the cloud of doubt.
Thank you WhatsApp. I like that - naming the monster - I already feel more confident about facing it! As I’ve mentioned above I think I need to make my warm up more user friendly for me. And as you say be ready for my monster and face it down 🤣 or run it down.
I agree with what others have said. I think a good warm up will probably help you a lot. Experiment with it. You can try jogging for 10 minutes or more, alternate walking and jogging, try some dynamic stretches and/or some short sprints after your jog. Taking a warm shower before heading out might help too, maybe follow that with some gentle loosening movements.
There are some dynamic stretches to try in this article:
Thank you Roseabi. I agree with the others too 😊. You will see from above that I recognise (as I probably did anyway but was hoping for a miracle cure 🤪) that my warm up needs to be more suited to me and I need to make the time to do it before going out straight into a fast jog.
Once I’m going I’m fine but I need time to get going 😊
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Well done on the running so far!
First 10 mile run
Toxic 5k? 
Another HM 
My first 20 miler!!!
