Couch to 5K / Running - Does it get easier ?

Angela Channing

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You & I were on a similar path, having taken up running around the same time. If my experience is indicative, you're due for a breakthrough; one day I was huffing at the 5 minute mark, the next I felt like I could run indefinitely. My last and longest run was 40 minutes, with only a few slowdowns to a brisk walk. Just keep plugging away at your comfort level, but be mindful of when you feel you're ready for more.

Whether I will continue running now is debatable. After that last run, I woke up to throbbing knee pain; something I have never experienced before. A general practitioner, a podiatrist and orthopaedics specialist later, and I am now in 6 weeks of physical therapy; if I resume running, I'll need a knee brace and custom insoles.
Injuries are not inevitable usually the result of one of 2 things: either the individual is training too much or not resting sufficiently between training session or they have an underlying musculoskeletal issue.

It can often be the case when someone achieves a particular training milestone they are tempted to run further or faster next time before their body has had sufficient time to fully adapt and recover. After someone's longest run their next few runs should be at around two-thirds that effort before trying that distance again and they should continue this pattern until for a few weeks before attempting to increase their training load.

If the injury is the result of a musculoskeletal issue then they get some expert advice about what kind of trainers they should wear to alleviate the problem.

You seem to be doing the right thing with getting some physio. I've been wearing orthotics (custom insoles) for many years now and they have helped me enormously.
 

J. R.'s Piece

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The most impressive part of that was walking 12 miles before you left the house. You must have a huge property.
Ha-ha!I took up walking when I was diagnosed with Type 2 diabetes. My father, who died in April 2009, had been diagnosed with it in June 2002. I was diagnosed with it in November 2015, just when I was just about to meet Lee Majors, Virginia Hey, William Russell, Anneke Wills, Deborah Watling, Wendy Padbury, Colin Baker and Sophie Aldred. By February 2016, I was joining walking groups. I keep moving around, Even when I stop to watch the tv, I’m stepping. Or pedalling on a stationary bike.

Since last March, a distant relative who I happen to share the same parents with and sadly haven’t seen since days before the first lockdown, has been walking regularly between 10000-30000 steps a day without leaving their property. Interestingly, that person was recently blocked by their local Conservative MP (or someone on behalf of them) on Twitter, after asking a question about the MP’s voting record.

Because of lockdowns, I wasn’t doing as much as I used to be before and this sort of culminated in me being hyperglycaemic on New Year’s Day. My blood glucose levels were three times higher than what they should have been. And the doctor has pointed out that it is important for me to keep walking to achieve better control. So it means me walking or cycling for a minimum two hours a day. But the medical action plan sheet puts me down for three hours activity every day or more. I’ve had to pay close attention to guidelines in terms of outdoor exercise and definitions of local . Priti Patel was no help earlier in the week in her comments on it. For not the first time, she didn’t answer the question, while insisting that she answered the question. Matt Hancock a bit more so. I liked the definition for Scotland which put it as being no more than five miles outside the local authority border.

Yesterday was my first day out this week, apart from accompanying a CEV person to their vaccine appointment on Monday. So yesterday, I had to walk to a hospital, get a family member’s prescription, cross through a park and walk to the chemist and get home again. Which was approximately six miles walked in total for that. Plus another four miles, moving about the house. The aforementioned family member (the blocked by MP one) got me a wearable fitness tracker device. Which tracks my activity, gives me updates from news sources and Dallas and Knots Landing tv show groups.
 

DallasFanForever

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I think we’re all different and all of our bodies are different. And what may work for me may not work for you and vice versa. But my experience tells me that setting small goals for urself is the best way to approach this kind of stuff. My cousin went out and run a 26 mile marathon with very little training, and I can tell you for a fact he has problems with his legs and feet now til this day. I walk many miles daily as I pretty much walk for a living with my job, and sometimes I’ll come home and walk some more. My body always tells me when I need to quit or slow down and I think it’s important to listen to it. Be serious about exercising and getting in shape but it’s important not to overdo it either. Just my opinion
 

Barbara Fan

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Feeling rather smug, did a 15km walk today up local hills to resevoir- cold and frosty but sunny.

I cant quite gauge yet what to wear, at one point i was wearing only my T shirt and waterproof trousers - jacket and cardigan both off as i was boling but it must have been less than 40F - legs dont feel like they belong to me right now, but it was lovely!
 

Barbara Fan

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Wow!! That’s terrific @Barbara Fan!! That’s almost 9.5 miles I think? Ur obviously very motivated
My motivation is once Covid is over i want to go to S America - if i cant do local hills, i cant do Machu Picchu and the rest!! on a different scale :p
 

J. R.'s Piece

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I’ve noticed that my fitness tracker seems to change zones to anaerobic extreme when I near a delicatessen or butcher’s that sells game meats. Fortunately, my favourite ones are 6.7, 5.8, 5.2 and 4.9 miles away, shortest known walking routes.

Not going to delicatessen in the first one. The other two indicate trips to delicatessens. The conclusions are obvious.
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EDD948E9-9D31-4CBC-9D36-8786045A3CF5.png
 

Barbara Fan

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Im on AL for a few days and met up with a friend and did a 10 mile hike this morning in the hills and it was picure perfect, warm, wearing t shirt and my zumba shorts and everything else stuffed in ruck sack as i was too warm'

I still cant run for more than 90 seconds @Angela Channing but i like the hills as its cardiovascular and effortful and thats good for me - it pushes me and i wont give in to it

(Just wish it wasnt so muddy in parts! Dont like getting my boots dirty!! :p )
 

J. R.'s Piece

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Im on AL for a few days and met up with a friend and did a 10 mile hike this morning in the hills and it was picure perfect, warm, wearing t shirt and my zumba shorts and everything else stuffed in ruck sack as i was too warm'

I still cant run for more than 90 seconds @Angela Channing but i like the hills as its cardiovascular and effortful and thats good for me - it pushes me and i wont give in to it

(Just wish it wasnt so muddy in parts! Dont like getting my boots dirty!! :p )
Hills are good. I like climbing up somewhere where I can see for miles. And pretend I own it all. One of the walk leaders I know absolutely adores mud and tries to get us in it wherever possible. Getting boots dirty or destroying walking boots are signs of experience.
 

Angela Channing

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Im on AL for a few days and met up with a friend and did a 10 mile hike this morning in the hills and it was picure perfect, warm, wearing t shirt and my zumba shorts and everything else stuffed in ruck sack as i was too warm'

I still cant run for more than 90 seconds @Angela Channing but i like the hills as its cardiovascular and effortful and thats good for me - it pushes me and i wont give in to it

(Just wish it wasnt so muddy in parts! Dont like getting my boots dirty!! :p )
Stick with doing what you enjoy because if you stop enjoying it, you will stop doing it. However, if you want to run more, I would aim to run for 2 mins slowly and then gradually increase the intensity at which you run and when you (eventually) find it easy, attempt to run for 3 mins. Continue with that pattern, extending your running by a minute at a time slowly at first and gradually increasing your pace on successive runs.

But there's no reason to run if you find it a struggle or don't enjoy it. Continue with your hill walking, it's still a great way to improve your cardiovascular fitness. It would be useful to set yourself targets and to monitor your progress. For example, if it takes you 30 mins to walk up and down a particularly hill, aim to do it 5 mins faster.

Well done with your progress to date.
 

J. R.'s Piece

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Yes. Fun and a bit challenging is what I like. I’m not too keen on running because I seem to destroy my clothing easily that way but I have short bursts of speediness. I discovered something called HIIT recently.
 
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