What am I doing wrong?

CFM102012

I'm on week 4 of C25K (distance) with the goal of running a 5k on July 21.  Monday I had a great run. I was able to complete all of the run intervals. Wednesday was okay.  I got part way through the 2nd 1/4 mile run and was just so hot I couldn't run anymore.  Today...I'm completely discouraged. I ran the first 1/4 mile interval at a much slower pace than I've been doing and only got about halfway through the 1st 1/2 mile interval when I had to slow to a walk. My muscles are tight and sore.  Before each run I stretch for about 5 mintues and each run starts with a 5 minute warm up walk. Today that didn't seem to matter.  My muscles seemed nice and loose until about halfway into the 1/4 run interval and then they seemed to tighten up and started hurting. It wasnt unil the last half of the second 1/2 mile interval that they seemed to have loosened up some.

If it matters I run on a paved bike path and wear Saucony running shoes that I got fitted for at a running store.  I'd like to continue to run on the paved surface since the 5K is going to be on streets.

Any advice or tips are greatly appreciated.  I'm still going to do the 5K either way and it's not timed so I don't  have to run but I'd really like to be able to run the whole thing.

maribeth721

Are you dehydrated? If I don't drink enough water I have a tough time completing a run or any work out. Try drinking some more before you go on your runs and through out the day. I was only drinking about one bottle of water a day - and this was not enough at all. I didn't realize how little water I was consuming until I started making a point to drink it all day long.

Having a small snack before a run may help too, to give you some energy. An apple or a piece of fruit or even a protein shake (if you like shakes) can help give you a boost of energy for a work out.

 And this happens to me too, don't get too discouraged. If I work out really long the day before, the next day I have a hard time getting thru more than 10 minutes of running or any kind of cardio. Or if I don't get enough sleep - consider that too, did you sleep enough the night before you did your run? Don't beat yourself up. Happens to the best of us!

CFM102012

I realized I forgot to mention that I try to run MWF, though sometimes it gets switched to TThSat. In light of the fact that most of today's run was mostly walking, would it be okay to attempt the run again tomorrow?

Mari-Lately I've only been drinking water and I carry a sport bottle of water with me when I run.  I had a bowl of cereal before my run this morning.  I'd read (or heard) somewhere to eat something before a workout so you have the energy for the workout.  As for sleep, I got probably about 7 hours or so last night.

maribeth721

Yes, it would be totally ok to try this again tomorrow. I usually do cardio 5 days a week. As long as you aren't really sore or in pain, you should be good to go.

The other thing to consider is are you getting in your own head? I have a tendency to do this. When you feel like you can't do anymore - push harder. This is probably easier on the treadmill, but just for an example this is what I do. When I start thinking to myself omg I can't get thru this, I need to stop, etc etc, I increase the speed on the treadmill. And I do this until I get to the point of feeling like oh yeah, I got this. You will be surprised what your body is capable of even though your mind is telling you, you have to stop. So when you start having all of those "I can't do this I have to stop" thoughts, pick up the pace and push yourself. I think you will be surprised with the results.

kimandjosh22

Definitely make sure you're drinking enough water throughout the day, even days you don't run.  Try a banana instead of cereal 20 minutes before your run. 

When you stretch it is best for your muscles to be a little warm before you start...try switching, walking first then stretching.  you should stretch when you're done running too.  you want your muscles to cool down slowly.

The other thing to keep in mind is that in most cases you burn the same number of calories walking a mile as you do running...you just do it in less time running.  You'll get to your 5K goal

Sarah5200

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_what-am-i-doing-wrong?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:d9cead9a-fa4e-4cd5-8c2a-502e655b72bePost:6103eeec-54fc-4df6-9b32-f547f0b0d15f">Re: What am I doing wrong?</a>:
[QUOTE]Definitely make sure you're drinking enough water throughout the day, even days you don't run.  Try a banana instead of cereal 20 minutes before your run.  <strong>When you stretch it is best for your muscles to be a little warm before you start...try switching, walking first then stretching.  you should stretch when you're done running too.</strong>  you want your muscles to cool down slowly. The other thing to keep in mind is that in most cases you burn the same number of calories walking a mile as you do running...you just do it in less time running.  You'll get to your 5K goal :)
Posted by kimandjosh22[/QUOTE]

This.. stretching cold muscles is like stretching a cold rubber band... not good! Make sure you get those stretches in after too - they are so important!

I was told by someone too to make sure you're getting enough potassium because if you're not it can lead to your muscles cramping earlier/easier.. I don't know much about that though.

And like Maribeth said - don't let your head rule your body. Half of running is mental for sure! Good luck - you will do this!

kimandjosh22

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_what-am-i-doing-wrong?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:d9cead9a-fa4e-4cd5-8c2a-502e655b72bePost:035ab1c6-cbbf-41fe-a6bf-e924a5667985">Re: What am I doing wrong?</a>:
[QUOTE]In Response to Re: What am I doing wrong? : This.. stretching cold muscles is like stretching a cold rubber band... not good! Make sure you get those stretches in after too - they are so important! I was told by someone too to make sure you're getting enough <strong>potassium because if you're not it can lead to your muscles cramping earlier/easier</strong>.. I don't know much about that though. And like Maribeth said - don't let your head rule your body. Half of running is mental for sure! Good luck - you will do this!
Posted by Sarah5200[/QUOTE]


This too! Potassium plays a key roal in preventing muscle cramps....this is why i suggest a banana. Potatoes are also high in potassium.

CFM102012

Thanks for the tips ladies.  Now that I've had a couple hours to reflect on it, a lot of it probably was in my head.  I'll start doing the warm up walk then pause the app (I'm using Rundouble on my droid) to stretch and see how much that helps.  Is any fruit okay? I don't really like bananas (10 years working at an ice cream place making dozens of banana splits everydayand I don't even like the smell of them anymore, never liked the flavor).

I'm also making a music playlist on my phone.  I've been streaming a Pandora playlist with a Pop/hip-hop workout base and added in some extra seed tracks.  I noticed today though that halway through a song the signal gives out so I've got 3 mins or so of no music. 

Hopefully with following your tips and consistant music I can get back on track. I'll stop back in here tomorrow when I attempt the run again, though it might be late evening.  I'm going to my parents' house to do wedding stuff.

Thanks again ladies

kimandjosh22

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_what-am-i-doing-wrong?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:d9cead9a-fa4e-4cd5-8c2a-502e655b72bePost:4b55e7e7-7e4e-4cf7-9c73-09a339b110bd">Re: What am I doing wrong?</a>:
[QUOTE]Thanks for the tips ladies.  Now that I've had a couple hours to reflect on it, a lot of it probably was in my head.  I'll start doing the warm up walk then pause the app (I'm using Rundouble on my droid) to stretch and see how much that helps.  Is any fruit okay? I don't really like bananas (10 years working at an ice cream place making dozens of banana splits everydayand I don't even like the smell of them anymore, never liked the flavor). I'm also making a music playlist on my phone.  I've been streaming a Pandora playlist with a Pop/hip-hop workout base and added in some extra seed tracks.  I noticed today though that halway through a song the signal gives out so I've got 3 mins or so of no music.  Hopefully with following your tips and consistant music I can get back on track. I'll stop back in here tomorrow when I attempt the run again, though it might be late evening.  I'm going to my parents' house to do wedding stuff. Thanks again ladies
Posted by CFM102012[/QUOTE]


I know bananas have the most potassium out of any fruit...but eating something like an orange would probably be good too, just for energy. I would not recommend something high fiber like an apple or strawberries (for me this stimulates my GI tract too much on a run and I get crampy).  But maybe try to incorporate some potato into lunch or dinner so you're getting the potassium you need.

dewingedpixie

Another thing is running is very mental it took running with a group to get me to pass the 5 mile mark a few years back. I now run on my own predominently but maybe look into a fitness pal.

firsttimersluck

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_what-am-i-doing-wrong?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:d9cead9a-fa4e-4cd5-8c2a-502e655b72bePost:4a435797-e296-4b85-af09-83f1f2c537f2">Re: What am I doing wrong?</a>:
[QUOTE]In Response to Re: What am I doing wrong? : This too! Potassium plays a key roal in preventing muscle cramps....this is why i suggest a banana. Potatoes are also high in potassium.
Posted by kimandjosh22[/QUOTE]

<div>
</div><div>I just squirt yellow mustard in my mouth after a work out a lot of the time.. Fastest way to get the postassium in ;) and CLEARLY super delicious? :P</div>

runpipparun

Your body goes through cycles of being broken down by training and rebuilding and getting stronger. I don't know what program C25K is, but it's certainly not specifically tailored to any one individual person's body. What it sounds like to me is that your body needs a "recovery" week to get adjusted to your new activity and heal from what you've done so far. This is nothing you've done wrong, it's just a human body thing. When I train for marathons I got through the same thing after a couple weeks of hard workouts. I get exhuasted and my legs start feeling heavy, and I think, "Ah, time for a week of easy runs."

You really can't just go and go and go, especially if you're new to it. The easy stuff is as important as the hard stuff, because it's when your body catches up.

runpipparun

Also, go easy on yourself. Even if it's hard and it sucks, you're still out there doing it. If you put too much pressure on yourself in the beginning, you won't enjoy it. And running is super fun. I love my running pals and my training team and going to races and carbo-loading and buying cute skirts and beating boys and running with my dog Pippa.

planingweddinggirl

Haven't read all of the posts or replies, but just in case:

• Instead of eating, make a protein drink or all vegetable and fruit juice before your run. That way the nutrients will flow through your body faster.
• Always drink water before and after.
• Bananas and other potassium friendly foods will help muscle soreness.
• Diet is key: make sure you eat enough protein and stay away from the typical bad stuff, aka fast food and soda.
• Lifting weights and/or muscle training on your off days can greatly improve your body's stamina and conditioning.

Hope this helps!

unicusweddingbootcamp

Agreed, it could be hydration, calorie intake, a number of things.  Our bodies are different day to day depending on the day before; stress, sleep, nutrition, etc.  Don't get down, your body might need a rest. I would also recommend using a foam roller to help relieve tightness in your muscles.

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_what-am-i-doing-wrong?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:d9cead9a-fa4e-4cd5-8c2a-502e655b72bePost:aa97a0c5-184a-4805-a23a-7cb47060df73">What am I doing wrong?</a>:
[QUOTE]I'm on week 4 of C25K (distance) with the goal of running a 5k on July 21.  Monday I had a great run. I was able to complete all of the run intervals. Wednesday was okay.  I got part way through the 2nd 1/4 mile run and was just so hot I couldn't run anymore.  Today...I'm completely discouraged. I ran the first 1/4 mile interval at a much slower pace than I've been doing and only got about halfway through the 1st 1/2 mile interval when I had to slow to a walk. My muscles are tight and sore.  Before each run I stretch for about 5 mintues and each run starts with a 5 minute warm up walk. Today that didn't seem to matter.  My muscles seemed nice and loose until about halfway into the 1/4 run interval and then they seemed to tighten up and started hurting. It wasnt unil the last half of the second 1/2 mile interval that they seemed to have loosened up some. If it matters I run on a paved bike path and wear Saucony running shoes that I got fitted for at a running store.  I'd like to continue to run on the paved surface since the 5K is going to be on streets. Any advice or tips are greatly appreciated.  I'm still going to do the 5K either way and it's not timed so I don't   have  to run but I'd really like to be able to run the whole thing.
Posted by CFM102012[/QUOTE]