newbie calling for help! :-o

[changing-woman]

hi all i am on week 4 run 1 of the c25k and totally stuck. it has been suggested i build up more strength to get me thru the next few weeks. i am therefore here in case it helps me ... i have tried w4r1 3 times and only got up to a continuous 3 minutes 40 seconds, or 11 minutes in total all added up, and it's... i will not give up. no way. i am going to graduate. it just might take me longer than i had hoped. this is something i really want in life. i am starting from total scratch. and i do mean that. i got thru weeks 1, 2, 3 exhaustedly but in one go. then week 4 happened. i wonder if this could help me get stronger so i can manage the longer runs. i long to be able to run for 30 minutes.

[AlMorr]

Sounds like self punishment, C25K has never meant to be the way you describe your runs, I think you have probably been running too fast, take a few extra days off running then restart with the last run of week 3, take all the runs slow and steady, a little slower than you have been recently, drink plenty of water the day before you run and some before you run, you can repeat any runs or week's if you want to, that repeat of run 3 of week 3 is a good restart, no running on consecutive days as that could cause a injury, good luck for your running journey with C25K 😊 🏃🏾.

[changing-woman in reply to AlMorr]

Thanks!

👍

[CBDB Administrator Graduate Gold]

Yes, as AlMorr suggests, I would also try running slower. See this video:

youtu.be/9L2b2khySLE(Not working as expected?)

(I’m probably the slowest runner on this forum, but I think this is the reason that my runs are so enjoyable!)

For strength exercises, see this 12-week programme by NHS that has the C25k incorporated but also strength and flex workouts which have been great for me, as they were all completely new to me. Link :

nhs.uk/live-well/exercise/1...

And: you are doing great! So well done! Now you only have to “keep on keeping on“! 👍🏽🏃🏻‍♀️💪

[changing-woman in reply to CBDB]

thank you. yes i have studied that video for hours at a time... i think i am doing it ! i wouldn't say my runs are enjoyable though. not yet.

[CBDB Administrator Graduate Gold in reply to changing-woman]

💪👍🏽

[changing-woman in reply to CBDB]

Indeed. I won’t quit.

[changing-woman in reply to CBDB]

i am flexing my little muscles as we speak!

[CBDB Administrator Graduate Gold in reply to changing-woman]

😂😀👍🏽 And so well done for your run today! 🏃🏻‍♀️💪

[changing-woman in reply to CBDB]

i knowwww...i didn't think i would make it but i increased my running time by another minute! x

[CBDB Administrator Graduate Gold in reply to changing-woman]

And more successes to come, I’m sure! Starting running has been an extraordinary journey for me, I am still a relative newbie and super slow, but that journey is great! You also will get to a point where you run 60min, and think nothing of it! I’m sure! Happy running and working out!

[changing-woman in reply to CBDB]

thats my dream... it really is

[GoogleMe Graduate]

Fundamentally, as others have said, it's almost certainly mainly about pacing yourself and pulling it right back. It might be slower than your walk - it's a different movement and it has a different impact on the body. It could also be worth slowing down your walk too. Checking what audio input you have might help - sometimes switching to spoken word - audiobooks, podcasts - works better than music for finding a sustainable pace.

Some tweaking of hydration and timing of your run might be worthwhile too. A different route often helps if something has become a bit of a bogey.

The other thing I'll suggest, just in case you don't manage to keep a running motion throughout the run segments (which I suspect if you can dial back the pace will not be an issue) is to walk the rest of the session the moment you can't sustain the run any longer, rather than stopping and starting again.

Stretching is certainly a worthwhile thing to incorporate in your overall routine but my hunch is that it isn't a significant element in what you need right now.

[changing-woman in reply to GoogleMe]

i was advised to come here for the strength and flex to help my running but in the in between days! i think if i went any slower i would stop; i am on a treadmill . thank you for being kind enough to reply x

[changing-woman in reply to GoogleMe]

great advice too x

[Lifluf]

I would say try and relax. It's much easier if your shoulders are loose. Completely agree that slow running works - you can work on speed much, much later. Don't worry what other people think either. This is for you, not them. You can do this.

[changing-woman in reply to Lifluf]

thats hard for me as i am so upset by this whole being stuck thing. x

[Lifluf in reply to changing-woman]

Yes I do understand. But it's a vicious circle when you stop believing you can do it. But you really can do it. So slow down, if necessary until walkers could overtake you. Think happy thoughts, don't worry what other people think and you will definitely manage it.Lots of us have been in your situation.

[changing-woman in reply to Lifluf]

thats a really kind and understanding comment. thank you x

[changing-woman in reply to Lifluf]

thats comforting, thank you x

[changing-woman]

i want to thank you all for coming here to try to help me x

[changing-woman]

tomorrow i am going to try week 3.5 which is a hybrid of weeks 3 and 4 which has been made by a friend on here...so here goes for that... i do hope i can manage it especially on a day when i found out my friend who also goes running runs for 2 hours a day! *feeling bad about self*

[Hidden]

Right Young Lady we know you can accomplish this, you know it's within you so hey no problemo 💪....

You've ran for 3 minutes however fast or slow in week 3 that 5 minute run you'll breeze it. Segment it dying-to-change. Let's look at a 2 minute run then perhaps a slow / fast walk middle minute and then back to running for the final 2 minutes YOU CAN DO THIS🏆.

Did I see you do your runs on a treadmill. Now be brave open the door, see that world outside it's your playground. Leave the treadmill behind. You'll love it !!

[changing-woman in reply to Hidden]

lovely man

[changing-woman]

but seriously i cant go outside yet, when i can jog i will... but i cant be collapsing after a minute or two in front of the whole city....lol