Struggling with Couch to 5k

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  • kittiwakeh
    kittiwakeh Posts: 8 Member
    I agree with the others. Go slow then go even slower. What helps for me is to go slow enough I can talk easily but not sing. Sometimes it feels as if I am jogging on the spot and I am often running slower than I can walk (and can be overtaken by pedestrians walking on occasions). I find I run out off energy on those runs where my pace has increased but can go for much longer if I reduce the speed.

    It may help working out what your pace is in the running sections. Pick one of your run routes and see how far you get from the point you start running till the point at which you start the walk segment. Now run the next part and make a conscious effort to really slow down, Again measure the distance travelled. If you managed to slow down then you shouldn't have travelled as far. Try deliberately running your running sections so you only go as far as you did at the slow pace and see if that helps.

    I use the measure that if I can talk out loud happily but cant sing without gaps and gasps between the words then I am going at about the right pace.

    Softer or uneven ground will definitely make the run tougher so again as it is more effort just slow down. When you get to a pavement or flat even ground the easier terrain will make it feel as if you are flying along.

    If you like gadgets then you can get smart or sports watches / apps that can tell you your pace as you are running. I found the Garmin watch virtual pacer useful for this as it buzzed when I exceeded my target pace.

    Why not try week two and see how you go. Even if you only manage half of the increased time segments then you have already exceeded your week 1 abilities.

  • Madwife2009
    Madwife2009 Posts: 1,369 Member
    girlinahat wrote: »
    If you keep it slow you'll find that when you hit the 20 minute continuous run, you'll make it to the end of that run.

    This is true. I couldn't run at all when I started C25K. Running was a distant dream. I've been following the program, along with the advice to run slowly and I'm amazed by the results.

    Today I completed Week 6 with a 22-minute run. And it wasn't that hard. Sure, I was relieved to hear the "you have one minute left" but I actually found the last run harder, which had 2 x 10-minute runs with a 3-minute walking interval.

  • melonmoo91
    melonmoo91 Posts: 19 Member
    I just tried it along the road rather than the field and it was defo easier on my legs! I went mega slow! My run was slower than my walk but still about 30 second into first run i got a mega bad stitch and couldn't make it to the end of the 60 seconds!
  • thebuz
    thebuz Posts: 221 Member
    melonmoo91 wrote: »
    I just tried it along the road rather than the field and it was defo easier on my legs! I went mega slow! My run was slower than my walk but still about 30 second into first run i got a mega bad stitch and couldn't make it to the end of the 60 seconds!

    Stitches generally mean you are still running a bit too fast. Trust me you can run slower than you ever thought possible. I ran my first 5K in 48 minutes. I am pretty sure I could walk it faster however now 3 years later I can run a full 10K and my 5K runs come in under 32 minutes. I had to do the painfully slow runs for ages before my body adapted.

    Your body is adapting on many levels. The intervals are teaching your body recovery and allowing you to find a pace you can complete the intervals in. Your body is adapting physically to the new strain and work that running puts on your body. Your lungs are adapting also. It's a lot of changes so be patient. I promise you that if you do the time that everything will fall into place.
  • kittiwakeh
    kittiwakeh Posts: 8 Member
    The general recommendation is to exhale deeply when the foot on the opposite side to the stitch hits the ground. I have found exhaling deeply and holding that exhalation for a beat helps me - I have never thought to check which step I was doing that on though :-)

    Try and make your breathing even and dont take shallow breaths. Also if you regularly get stitch have a look at what and when you are eating before your run.
  • cecekay19
    cecekay19 Posts: 89 Member
    Congrats for getting off the couch and trying it.

    1. Make sure that you are hydrated properly before running. Drink a bottle the night before and at least a cup of water in the morning or a while before running.

    2. Make sure you stretch a little before and after running. A little bit of yoga or typical runner's stretches may make it easier on your muscles. A quick walk and then stretch while your muscles are warm is a good way to stretch. Stretching will help prevent injury.

    3. I find it useful to "shake it out" while running. A lot of times we who are not used to running tend to run in a very cramped body position - strides are short, the body is tight. It's practically jogging in place. At some point when you start to feel stressed, slow down, lower your arms, roll your neck and shoulders, unclench your fists and shake your hands out. Basically stretch in the middle of running, to stay loose.

    4. In addition to the advice given above about intervals, try to work on elongating your stride. A longer stride is a more efficient stride. One way to do that is to work on extending your arms further forward while you run, which also opens your leg stride commensurately.
  • rianneonamission
    rianneonamission Posts: 854 Member
    melonmoo91 wrote: »
    I did my first run of week 2!! I almost collapsed in a heap on the floor by the end of it but i did it!!!

    When you complete day 3 you'll wonder why day 1 felt so tough!

  • maddymama
    maddymama Posts: 1,183 Member
    melonmoo91 wrote: »
    I did my first run of week 2!! I almost collapsed in a heap on the floor by the end of it but i did it!!!

    Good job!

  • RoteBook
    RoteBook Posts: 171 Member
    melonmoo91 wrote: »
    I did my first run of week 2!! I almost collapsed in a heap on the floor by the end of it but i did it!!!

    Well done! You might also want to check out the C25k group: http://community.myfitnesspal.com/en/group/30-couch-to-5k-running-program-c25k
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Run slower...
  • Lizzypb88
    Lizzypb88 Posts: 367 Member
    I'm leaning towards it being a mental thing... honestly I still have to get passed that too!
    Do you feel sore when you're running, sharp pains? If you have dull pains then you're okay.. sharp pains then you're doing it too fast. Are you focusing on your breathing? Shorter strides?
    For me when I'm doing the c25k, I turn my phone over while on the treadmill and don't even look at the time- when I look at how much time I have left, I start to get winded and lose my energy- that's mental- I watch the tv at the gym and listen to music, I try my best to zone out and focus on my breathing.
  • girlinahat
    girlinahat Posts: 2,956 Member
    . In addition to the advice given above about intervals, try to work on elongating your stride. A longer stride is a more efficient stride. One way to do that is to work on extending your arms further forward while you run, which also opens your leg stride commensurately.

    No. Don't do this. Elite racers will barely bring their arms in front of the body, keeping their foot landing beneath them and their lower leg vertical. What you are proposing leads to overstriding and the potential for injury.
  • rianneonamission
    rianneonamission Posts: 854 Member
    Don't elongate your stride! You're supposed to propel yourself up rather than forward, propelling yourself forward will a) increase the likelihood of injury and b) not be sustainable for a long period of time.
  • Ann262
    Ann262 Posts: 266 Member
    melonmoo91 wrote: »
    My run is no faster than my walk at the moment!! I can comfortably walk for miles ive always walked alot! Im doing it in fields do you think it would be easier if i stopped running in the fields so the grounds flatter??

    Yes, grass is very difficult to run in.

  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    girlinahat wrote: »
    . In addition to the advice given above about intervals, try to work on elongating your stride. A longer stride is a more efficient stride. One way to do that is to work on extending your arms further forward while you run, which also opens your leg stride commensurately.

    No. Don't do this. Elite racers will barely bring their arms in front of the body, keeping their foot landing beneath them and their lower leg vertical. What you are proposing leads to overstriding and the potential for injury.

    Fully agree with this. Particularly in new runners if encourage a very short pace, with the leading foot landing under the centre of mass. Reaching too far forward leads to excessive stress on the lower leg and leads to injury.
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