Just joining this thread as I didn't realise it existed and was pleased to see it here! Hey guys!
If it is super cold I wear a long sleeve running jacket over a long sleeve top, leggings to the ankles, and then gloves. I'm lucky with having thick hair so I don't tend to wear a hat, and then my headphones act as a type of ear muff However, I always run for the second mile, because you warm up so quickly and the worst thing is overheating and having to faff about getting undressed on your run.
I can also recommend Couch to 5k. It’s how I started running five years ago having never run before. I believe there is a 10k one as well that you can progress to afterwards.
Finally started week 8 today. My first experience of running at night. only one pedestrian and not many cars etc. Took it fairly easy and due to the calf problems I have been having was reluctant to go quicker. Ran the full 28 minutes for the first time and could have done more which surprised me. Calf is sore now but the adrenaline and sense of achievement numb it somewhat
Need some advice please! I really got in to C25K and completed week 6, but a progressive pain in my foot got too much and I've had to rest for two weeks (I am angry!!!!!)
It seems like the tendon that goes over my ankle/front of my foot has been strained to the point where it was painful to even touch the skin.
Anyway - after complete rest it feels fully recovered now. I don't want to go back to week 1 - what do you all think my best bet would be to get back in to running again? I really miss it and am desperate to get back out!
I got injured in week 7 first time round. As the pools were open I went swimming instead but when I tried to run agai I picked a week 4 run and struggled. This lead me to start again and wee 7 again saw me injured. This time the pools were shut. I have been off running for around 3 weeks but managed the last of my week 7 runs first time back. I think the shorter time off helped.
I would try whatever your next one was. If you have to stop and walk so be it. Then next time try one a little easier or continue with the program depending on how you did
Hi guys, I've a question for some of you who have probably a lot more running experience than me. There's a local 4k route that I'd generally try to do twice/three times a week. I generally finish it in around 22 minutes at a comfortable enough pace. However, there are some days (today) where I really struggle to get around it - today I was around 2 minutes slower than usual. I can't really put it down to sleep/diet etc as they're fairly constant. Do any of ye have any experience or reasons as to why some days are more of a slog than usual? Or how to improve overall pace?
Professional athletes don’t break their PBs every time they run. There could be a number of different factors as to why you dip sometimes. The important thing is you are out there doing it. I know I can run faster but don’t have the confidence in my stamina so hold back. As I get fitter I’m hoping the speed will increase
I’m struggling to get my stamina back - I know it’s all in my head, but I did two weeks of SI, prior to that I was back running (plodding) comfortably for 30 mins...now I’m back to ten so I’m trying to run for as long as possible and then do intervals to give myself a walk break.
I have been trying to do C25k for the last three years and have never got passed week 3 as ruinning is not really my thing.
I normally spend about 2 or 3 weeks doing each week as I just can't do it, I think that I forget to breathe my pal told me to sing whilst running as it regulates your breathing.
I went back to it during lockdown 1 But took to doing cardio work instead.
Lockdown 2 - my pals and I have joined up and together we will get this done
Same re: week 3. Always do that for months then give up. I am on week 4 now and think I’ll do that for a 2 weeks but definitely going for it this time.
ETA: great thread !! Running is such a great thing as is walking // fast walking but it is nice to do some running as well. Helps that I’ve got a Labrador who likes to join me and some great podcasts to listen to.
I really want to start running but I’m worried that I’m too obese. I have been going for walks after work every day but find them hard work so probably have a way to go before I can run but have been reading some of the great advice on here in the meantime!
Anyone can be a runner! All you’ve got to do is run, you don’t need a certain body type or to be fast. I’m still pretty slow and I’ve been running on and off for almost a year now! It’s a solo sport so all you need to compare yourself to is yourself, and you will have some days where you struggle and others which are easy. I ran 2k the other day and was absolutely exhausted afterwards, but then a few days later ran 5k at a very similar pace and felt great.
Walking is great for fitness too, and you can definitely work yourself up if you don’t feel comfortable running just yet. As everyone else has said couch to 5k is a great plan, there’s an NHS app you can download for your phone and it works very well. If you want to track distance you can use something like strava or Nike run club to tell you how far you have run. It starts off with intervals of running and walking and progresses from there, one of the good things about it is you can repeat weeks if you’re finding them hard and aren’t ready to progress just yet, I repeated some weeks when I did was injured and didn’t feel able to progress to the next one.
Running is a great sport once you get into it, it become so addictive! I really look forward to my runs now, when I first started it was a struggle, but now I really love it
I knocked out a 12km run today with 6km of quality. My legs didn't like it at all but they're still getting used to cycling again. Pre-lockdown I cycle-commuted so would be riding about 12km per day and would run without feeling the cycling fatigue but now they're complaining a lot lol
I’m struggling to get my stamina back - I know it’s all in my head, but I did two weeks of SI, prior to that I was back running (plodding) comfortably for 30 mins...now I’m back to ten so I’m trying to run for as long as possible and then do intervals to give myself a walk break.
What sounds good! What I'd do is to start off with the intervals 2-3 times per week and then do a longer more continuous run on another day if you want too. If you keep running to exhaustion and then try to do intervals you won't really get the aerobic benefits you'd normally get.
My legs aren’t bad at all but can feel the 8k I ran the last 2 days so a walk it is today instead for exercise. Had very little sleep last night worrying about a family member who isn’t well Going to go for a walk along the coast and hope that will make me sleep better tonight, and that I’ll be fresh to go out for a run again tomorrow morning. Also I think some new reflective running gear I ordered is coming today so that should spur me on
Glad I’ve found this thread! I ran my first sub-30 5k the other day and I was so excited about it. Does anyone else really struggle with running on their own though? Like I find myself getting bored even with music or a podcast?
Hi guys, I read all of the posts in this thread and felt so motivated to run today! Thank you for sharing all your tips!
I usually need to stop running (more like a slow jog) after 18 mins, but after taking on board all your suggestions (as well as not constantly checking my watch), I somehow managed to run for 34 mins today!
Really looking forward to running more in January and hope to quicken my pace
Hi everyone! Does anyone have any suggestions as to why I’m not getting any faster? I go running about 4 times a week, usually a 5k (or the odd 10k but they’re so hard!). My 5k time is about 28 minutes, which I got about 2 months ago and was so so happy with, but now I just can’t get any faster and it’s really frustrating! If anything I’m getting slower? Anyone got any tips?
Hihi, I haven't been back here in a while! I've set myself the goal not of running x distance, but of identifying all the parks near me (even the little ones) and working my way through running to each of them & back, working my way further out as I get through the closer ones. On Friday I managed to run to my favourite park and back which is 8.5km round trip, so very happy with that - now I can go there even if I don't have the time to walk there! Today, went to one that was a 6k round trip.
Also, I went for a run with my bf the other week and ran the fastest I ever have - he is super speedy, so it's motivating having him running ahead of me to try and chase him.
Thanks for the Nike run club recommendation! Will try that next
Lockdown part 54..... will be heading out tomorrow morning for a run for sure..need to clear my head before work and work out how husband and I will juggle our keyworker duties with a 2 and 6 year old. (Childminder has to quit as she has her own kids, fair enough I fully understand).
Awesome there's loads you can do! Generally for running strengthening calves, quads, hip flexors and abs are always a good place to start. That said if you're feeling like a muscle is particularly weak let me know and we can work out something specific for it.
Calf Raises
Start with double leg (3x 10) and once that feels easy you can do single leg (3x 10). Once that feels easy you can hold a weight in one hand (and use one hand to balance on the wall). These should be done with your leg straight (this targets the upper calf). If you have a step, drop your heel off the edge and do a single leg calf raise with a bent knee. This will strengthen your lower calf/ soleus.
Hopping
This will strengthen your tendons in your ankle giving you more power and better shock absorption. Work up to 3x 20 single leg hops. You should be landing and lifting off from the ball of your foot with your heel not touching the ground. Aim for as little contact time with the ground as possible.
Glute Bridges
Start off with a double leg glute bridge. Your heels should be roughly in line with your knees and your back flat. Imagine you're tucking your butt in/ clenching it and make sure it feels like you're using those muscles. Work up to 3x 8 and then start on single leg bridges.
Plank
Start off with 3x 30s and work up from there. Make sure your abs and glutes are engaged. Make sure your shoulders and elbows are in line with each other.
Squats
Make sure you knees don't flare or go inwards, focus on your knees going over your big toes. Keep your back straight. Try for 3x8. Once these feel easy enough you can add some weight in your hands if you feel like.
Reverse Crunch
See this video - that said I like straightening my legs at the top of the crunch (so they're straight in the air). What's key for this exercise is to make sure your back, including your lower back, is touching the floor at all times! Work up to 3x8.
Wall Sit
Start off with 3x 20s. Make sure everything is at right angles, engage your core and remember to breatheeeee.
If you do these a couple of times a week you'll be doing well!
Ran my first 10k this morning since like August! Didn’t plan to run that far but just kept going. Did it in just under an hour and ten. Really happy with my progress the last few weeks, only thing is I’m working from home and the real challenge will be fitting it in around my normal work schedule with the lack of daylight. It’s mostly unlit where I am so I don’t feel particularly safe in the dark.
It's still a no go which is super annoying! We can do it via here if you like and work on private communication later?
The questions that I wanted to ask are:
- how many days per week would you like to run (and think you'll be able to run)
- what's the Max amount of time you want to spend on each session? 40-60min would be ideal?
- most importantly for you, what do you want to work towards?!
Also if you could give me a quick run down of your running routine at the moment (frequency, what distances you're comfortable with etc) that would be amazing!
I used to be big into running until earlier this year. Between lockdown/restrictions and pregnancy complications I had to stop. I'm 14 weeks post partum, I have the all clear from my GP to start back but I'm finding it so hard. My core is so weak and my legs are like lead. Has anyone else here been in my situation? How did you get back into it?
I’m 5 months PP from my 2nd c section, my best advice is take it slow. Just start of with walking & add in small bits of running. I also found focusing on doing some leg exercises at the gym has helped as my inner thighs are very weak from baby. Plenty of these you can do at home too. I managed 2.3k non stop today so you will get there
Congrats at getting back into it and for you bub! A stitch could be caused by a couple of things:
- are you eating before you run? If so, what, how much and how close to your run?
- are you overexerting yourself on runs? Try to keep to a pace where you could have a conversation easily. This may feel slower than walking atm but it'll help you get fitter faster and prevent injury (and stitches!)
In terms of getting rid of a stitch I normally start walking and clasp my hands behind my head. Basically that position really opens up your lungs so they can take in more oxygen and then get it to the muscles that are hurting.
Thanx for your advice I managed to get to 2.3k today with out stopping (16mins). An extra 1k after 2 days rest so was very surprised. Took on all the advice I had read from this thread, I think my new runners & headphones helped too
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However, I always run for the second mile, because you warm up so quickly and the worst thing is overheating and having to faff about getting undressed on your run.
so I’m trying to run for as long as possible and then do intervals to give myself a walk break.
Going to go for a walk along the coast and hope that will make me sleep better tonight, and that I’ll be fresh to go out for a run again tomorrow morning. Also I think some new reflective running gear I ordered is coming today so that should spur me on 
home gym please 
Iv got bands and some hand weights (5kg are the heaviest Iv got) thank you so much 
