Which app do you use for couch to 10k? I used the bbc one for couch to 5k before, looking to start 10k now but don’t know where to start!
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Sounds so basic but I never used to warm up or stretch before a run - so made sure I walked at a fast pace for five mins first and followed emmakirkyo’s 4 min running warm up (she has lots of helpful running tips on her Instagram - I followed the warm up she posted 20th Nov
) Also had a black coffee an hour before... think that gave me some energy haha
I use 10K runner (has a yellow logo) you have to pay like £7 for a lifetime membership or something but it’s quite good and you can skip ahead if you feel like you’re further than it says and it optimises workouts for you depending on your feedback. I like it!
I'm so bad at not warming up, so I'm off to check out your recommendation.Sounds so basic but I never used to warm up or stretch before a run - so made sure I walked at a fast pace for five mins first and followed emmakirkyo’s 4 min running warm up (she has lots of helpful running tips on her Instagram - I followed the warm up she posted 20th Nov
Also had a black coffee an hour before... think that gave me some energy haha
Also I know is off topic, but a bit anxious about COVID. Last night I started just random cough, it's like one firm exhale, it carried one for an hour, do decided to go to bed. Didn't cough at all through night and woke up fine, took the dog out and did a workout fine, but in the past hour it's started again. I'm 99% sure it's anxiety cos I feel pressure in my throat, but there's a very nagging 1% in me....
Is this after running? If so (I’m not doctor) but could be exercise induced asthma, I think a few people on here have mentioned it before, I get it now and again after a hard run. Try not to worry too much if you’re feeling otherwise OK (easier said than done I know!).
Yes that’s exactly it. It’s grim isn’t it
This is a great thread! Does anyone have any tips for people who suffer with tendinitis? I have really short Achilles and I am prone to getting tendinitis. I go running with my dog but I’m not sure if going 2/3 times a week will make my tendinitis flare up? I would love to start this year as the gyms are closed around me but afraid of screwing up my ankles!
No it's totally unrelated to running. When I started last night it was at 10pm. I'm convinced I have a temperature now as well (I don't). Have booked myself a test.
Thanks for the emmakirkyo recommendation! Followed.Sounds so basic but I never used to warm up or stretch before a run - so made sure I walked at a fast pace for five mins first and followed emmakirkyo’s 4 min running warm up (she has lots of helpful running tips on her Instagram - I followed the warm up she posted 20th Nov
Also had a black coffee an hour before... think that gave me some energy haha
Well done! It’s such a good feeling isn’t it?! I’m going to try couch 2 10K today. I never thought (I’m naturally lazy) I’d enjoy the high from runningI did it! 1 min running /1.15 walking x15 and it was a lot more enjoyable than I expected after six weeks. Missed the endorphins
This will probably sound silly but I record my runs on Strava and when I’m running, I’m constantly checking my pace and time because I want it to be good. There’s not much other way to distract my brain whilst running, anyone got any tips to not try so hard to get a good time?
I am the same, constantly check. I use it on my watch, with the colder weather it’s usually covered which helps but I’m thinking of recording via Strava on my phone instead, which is tucked away in my belt.This will probably sound silly but I record my runs on Strava and when I’m running, I’m constantly checking my pace and time because I want it to be good. There’s not much other way to distract my brain whilst running, anyone got any tips to not try so hard to get a good time?
Have just downloaded this and will do my first run shortly. If I can stick out the first week I will definitely look into the membership but is it also good without the extras?
I don’t think it goes the whole way without the payment (I could be wrong) which is why I paid for it. If it does go the whole way without payment I think the only difference is you can’t skip ahead / get the optimisation element.
Ohh how smart/cruel of them! Then I guess I’ll have to pay
The first run was definitely too easy so it’ll be worth it alone for the skipping I used a C25k app and really struggled to get passed week 3. I had some outdoor PT sessions and told her I've been trying to run. Anyway she took me out. Showed me how improve my technique (wow what a difference) and the 2nd time we went i ran for 38 minutes non stop and managed 5k
All be it my time is slow....but now i know I can do it I can improve on that.I also think the start stop was hindering me too as I struggled to get going again once I stopped.
amazing! have you got any technique tips? I think this is stopping me progressing my time!I used a C25k app and really struggled to get passed week 3. I had some outdoor PT sessions and told her I've been trying to run. Anyway she took me out. Showed me how improve my technique (wow what a difference) and the 2nd time we went i ran for 38 minutes non stop and managed 5k
I also think the start stop was hindering me too as I struggled to get going again once I stopped.
Some of the things she showed me was
Breath!! Many of us forget to breath properly...slow controlled breathing.
Uphill, use your arms more, smaller lighter steps more on your toes and if you have to slow down thats ok
Downhill, use your arms less to conserve energy, land more on your heals, again smaller steps
Posture, I found I was running head first so head up, stomach in and feel confidence and strength within. It may sound a bit daft but it honestly works x
Also think about your foot placement...try not to slam your foot down...rather than place it down heal first and lightly. This is a major part to prevent injuries x
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This will probably sound silly but I record my runs on Strava and when I’m running, I’m constantly checking my pace and time because I want it to be good. There’s not much other way to distract my brain whilst running, anyone got any tips to not try so hard to get a good time?
I think 'good' is so relative to each individual, but also relative to the current day/ hour/ second that you're living. I can have an amazing run one day and then because of fatigue/ lack of sleep/ heat/ cold the next day's run will be terrible. So trying to hold yourself to some kind of extrinsic idea of 'good' that doesn't take into account any of the other potential mitigating factors for that run in my mind will make you more likely to injure yourself from over exertion and just make you dejected because you aren't achieving some kind of (probably random) standard you've set for yourself.
I would instead on focus on how you're feeling in the moment. How do your legs feel? Is there pop or are they heavy? How is your breathing? Can you slow it down/ control it more? What's your heart rate like? Try keeping it under 150bpm for a run. What's your posture like? Are your shoulders relaxed? There are so many other things and goals to focus on rather than just pace and time. I'd recommend thinking about a few that jump out to you as interesting or where you believe you could improve and focus on them
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