getting very hot during run

[Roadrun]

week 6 r3, ran the twenty five but have found the last two runs I am getting very hot and sweaty. I am making about 3.5 km during the run. I recover very well after my run, not overly breathless during. My question is would I be better to slow things down and focus on building duration and reduce the heat build up or is the heat and sweating about normal?

[MissUnderstanding Administrator Graduate]

What are you wearing? I’d go for layers and just remove the top one! That’s what I do.

Some of us just run hot when we run. It might take some trial and error to find what kit works best for you. I don’t think it’s anything to worry about.

[Roadrun Graduate in reply to MissUnderstanding]

Thanks for reply, yes I do run hot, it’s what put me off exercise when I was younger. I had been coping well with the heat it’s just these last two runs that have resulted in very hot and sweaty. I will have a wardrobe swap about.

[Oldfloss Administrator Graduate]

I agree with MissUnderstanding , and not to worry unduly.

But, I would suggest at this time easing back a tad...there is a way to go yet and the runs are getting longer... relax now and as you move into Week 7, just slow it down...let the running legs take you , now they know what they are doing.

Also.as the runs get longer do please try, to pop a tad more strength and stamina work in on your rest days...your body needs support... There are loads of super ideas on the Strength and Flex Forum, with lots of seasonal fun ones, that have been popped on by the amazing CBDB and me... !

Take a look, I think that slowing down and adding in some stamina work may make a difference... do keep us posted please. x

Very well done on your runs so far !

[Roadrun Graduate in reply to Oldfloss]

Thanks Oldfloss, I will look at the site for strength and stamina. I am very pleased with my progress and really don’t want to do anything to prevent continuing. I have been a bit fixated on getting the distance up and nearer the 5km in the 30 mins. Maybe a little too enthusiastic as I feel I can see the finish line. Slow and steady wins the race as they say, I will continue building strength and try a little patience .

[Oldfloss Administrator Graduate in reply to Roadrun]

It's my Mantra...I'm infamous on here for constantly saying it. But, it takes you a very long way..I did my first HM at 69...slow and steady ..🤣

[KayBee1000 Graduate in reply to Roadrun]

Hi @Roadrun, fellow treadmill runner here, for similar reasons.

Just to say, the aim of the programme isn’t to run 5k by the end (despite the name!), it’s to run for 30 mins. Very few people are running a 5k by the final week - some of us graduated from the programme years ago and have never run a 5k!

Try to ignore the distance you’re covering for now, and assess your run in terms of how you feel afterwards. You might find slowing your pace cures your heat problem - or maybe not, some of us just get very hot and sweaty when we run, myself included.

Good luck with your running journey - let us know how you get on!

[Razouski]

I often get hot when running. I also go for layers. My bottom layer is a vest, then I have a zip up jacket, possibly two (when it's very cold) so that I can unzip and take a layer off easily and ties it round my waist by the sleeves. I also wear gloves as I have poor circulation. So by the middle of my run I'm in a vest but often my gloves will stay on to the end.

If it's really, really cold I might swap my vest for a t-shirt or even a long sleeved top,

Happy running.

[Roadrun Graduate in reply to Razouski]

Thanks for your reply, I run on a treadmill at the gym. I made this decision as previously injured my ankle several times on uneven surfaces outdoors which prevented running for months. So I wear a light layer but will look at clothes again. I am wondering though now I’ve written this if the gym have turned the thermostat up? But all the advice and support from this group of wardrobe check, stamina and strength training and reducing speed, I think will help me to reach my goal thanks.

[Oldfloss Administrator Graduate in reply to Razouski]

Hello!! Long time no see! Good to know you're still running!

[Razouski in reply to Oldfloss]

hello Oldfloss,

Yes I’m still running - try to fit in three 10k runs each week but I have such a busy schedule with work and singing that I have very little time to get on line and chat.

I have also joined GoodGym which is great. It’s a bit crazy as we run and then do a volunteering task then run back to our meeting point . That’s on our group runs, but we do other good deeds as individuals or small groups too. Although I was always a lone runner I have really enjoyed being part of the group, very motivating and no expectations about being speedy (thank goodness or I wouldn’t be able to keep up). Hope all is well with you. X

[Annieapple Administrator Graduate]

🍏First of all well done for getting to this stage. It’s amazing how our bodies generate heat when we run even in snail 🐌 runners like me.

What are you wearing would be my first question? Will refer you to a post written recently by Oldfloss

to help you with that.

My base layer has a short zip that I can undo and my jacket can be unzipped or put round my waist.

healthunlocked.com/couchto5...

[grumpyoldgirl Graduate]

Don't get hung up on trying to run 5k in 30 minutes. Most people don't, it's a bit of a misnomer. The aim really is to be able to keep going for 30 minutes. If you are one of the speedy ones who can cover 5k in the time, great! Otherwise, just keep a nice easy rhythm. You can carry on towards the 5k in however long it takes once you've graduated.

[Roadrun Graduate in reply to grumpyoldgirl]

Thanks, I think that’s it getting hung up on 5 k in 30 minutes. I’m running for the entire time so fantastic achievement. Reality check complete.

[Mummycav Administrator Graduate]

crikey Roadrun …welcome to my world!!!! Doesn’t matter what I have on…or off…I get soooooo hot and end up that red that I could surely be spotted from space!!! Maybe that’s just how you are? Try the layering thing…taking a layer off at a time until there’s nothing left to take off and see how you get on…don’t worry about it though…just keep going…you’re doing fab!!

[Roadrun Graduate in reply to Mummycav]

Thanks mummycav, the red face was the reason I always avoided activity! I’m going to go for the duration but reduce speed a bit, I’ve been chasing the 5 k target! Still got 9 runs until graduation . Thought I might try parkrun this week and just keep going til I finish. Thanks for your support.

[Silverstar44 Graduate]

Hi, You are doing great 👍 I'm just out injured at the moment after pushing too hard on my 10k race in august. I just would like to say couch to 5k is named wrong, it should be couch to 30 min continuously running, but that doesn't have the same ring to it. Don't do like me an push to hard too get your 5k in 30 mins, I still can't get below 36 mins for 5k, but that doesn't matter, just keep up the good work, slow up a bit concentrate on getting to 30 mins of running, do strength training1-2 times a week, once u graduate u can work on speed and 5k time, not before graduation. Keep up the great work!

[Roadrun Graduate in reply to Silverstar44]

Thank you for you supportive words. I have settled down to stamina and duration rather than focusing on distance. To be fair, running anything at all 3 x a week is a huge achievement for me.