My Forum

Hi Xorro

I think I know what you're talking about. I started out run/walking last year and have built up to being able to run 10k. From the beginning, I've always found the last few minutes of each session really tough, constantly waiting for my watch to beep so I could stop. The good thing I've found is that the longer the running sessions in your walk/run plan, the less of them you run, so there are fewer lots of "last three minutes of pain". No matter how far I run, the last few minutes always feel a bit more dificult, but I'm sure its just because I know I'm stopping soon.

If you're physically hurting and you're really out of breath/wheezing, slow down a bit (no matter how slow you're already going). I only started enjoying long runs when I decided to slow down - I find that 12-minute miles are fun! You can work on pace later, for now you just want to build up time on your feet. Its a lot easier to sort out your head while you run if the running is gentle.

Also, if you find the steps up too scary, add some extra steps to the plan (instead of jumping from 5 to 7 minutes, do a session at 6 minutes in between).

Some people find music helps their running, or audio books, or just giving yourself something to think about while you're running so you're not focussing on the run the whole time. How about planning your dream holiday in your head next time you're out?

I never thought I'd really enjoy running, but I do now. Its made the world of difference to me just working at it slowly. I'm 11kg lighter and taking much less asthma medication than a year ago.

You're doing really well, and I'm sure you'll get to the 5k.

Good luck,

Fran

Hi

 I recently (8 weeks ago) took up running again after about a year away.  I currently run four times per week (one long slow run, one shorter slow run, one moderate paced 3 mile run and one speed work session).  My longest run so far is 10k in 1hr 12 mins and my "fast" pace (that I can only maintain for about a mile) is just over a 10 minute mile.  I also strength train 4 times per week at the gym, giving me two rest days per week.

 My goals are losing weight (11kg down, 7 to go) and running a 5 mile race in June (hopefully beating last year's time of an hour and 5 minutes).

 I'm wondering if I'm working myself too hard and a little worried that I'll get bored at following the same routine week after week!  Should I drop one of my runs or some of the strength training in favour of cross training (excercise class, swimming, circuits,yoga etc)?

 What would you do if you were me?

 Any suggestions greatfully received!