On the 10% that is a great guide for an existing runner on how little they should increase their own daily output at once.
But you will find most beginner runner programs include jumps of vastly more than 10%. If you're not even running for 5-10 mins at a time yet, you will find you can make significant improvements in the early stages, hence those programs doing that.
That is more for longer term runners who want to increase how much they run each week than for absolute beginners. :)
Deb, in New Zealand
5/18/13 9:42 P
I must admit I haven't been stretching after my runs. I warm up with a five minute walk and cool down with another 5-10 minute walk (depending on how far away from my house I end up).
Definitely going to make this change! I found the ten minute stretch video for runners, so I'll incorporate this in from now on!
5/18/13 7:57 P
You are doing something right by allowing a rest/recovery day in between the run days. You are doing something else right by challenging yourself at a reasonable pace.
One rule of thumb is to increase your distance by 10% every two weeks. There can be discussion and likely some disagreement to this.
Yes, after 40 years of running/jogging, I agree that some days are easy, some are hard. Some days you feel like you can go with the wind, other days you struggle to get the first 1/2 mile completed.
Are you warming up by walking, and cooling down with the same? Are you stretching after your runs and on the recovery days? Stretching is terribly important, especially when you go back to the same routine every other day.
Fitness Minutes: (29,419)
5/18/13 10:16 A
5/18/13 12:05 A
I DID IT! I'm back at 20 minutes!! :D
I think I am going to repeat this week of the plan, but it feels really great to have gotten back to 20 minutes! I just kept thinking; If I make it through I can come on here and say I made it.. It helped!
My first suggestion would be to slow down your running pace. At this stage, it is more important to get used to the motion of running, rather than worrying about your speed. Once you are running continuously comfortably, then you can work on your speed.
Also, don't be afraid to repeat a week of C25K if you feel you have to. This doesn't make you a failure, it means you are giving your body more time to adapt to the stresses and impact of running.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
5/17/13 2:07 A
Thanks for all of the awesome responses guys! I'm glad to know that what I'm experiencing is normal. Looking back at the C25K plan I noticed that these last few weeks I've been running there has been a larger jump in running times, so I suppose I shouldn't be too surprised that I'm struggling a little!
Generally speaking, I'm fairly good about keeping hydrated. I learned really early on that if I don't have enough water to drink the day *before* I run, I can really feel the difference.. It's been a great reminder to keep on top of that!
I'm also giving a second day break between runs a try. Between work and commutes Wednesdays are a sixteen hour ordeal for me, and I hardly get any sleep the day before. Maybe I am asking my body for a bit too much by trying to run after that! I'm hitting the pavement again tomorrow, and I have high hopes! :) Thanks!!
I agree with everyone before me, and wanted to add that you might feel better with more than one rest day in between. I know I like to work out every day, but I find it's much easier to run when I've rested at least two days between my runs. :) Good luck!
I blog at www.fitnessfaythe.blospot.com -- check me out! :)
Are you eating enough? Staying properly hydrated through out the day? Getting enough sleep?
I think we ALL have days where suddenly our workout gets reeeaaally hard - even if it's exactly the same work out we nailed 2 days ago. I've noticed mine is usually tied to not eating enough calories that day up to that point (if I go too small on lunch especially). But yes, it is also very possible to hit jogging plateaus. I have a friend that was able to add a half mile almost every time she went running. I started at the same time as her and I can only just barely get to 2.5 miles in more-jogging-than-walking increments. It's taken quite a while for me to add more distance, but then I am also heavier than she is. Sometimes you just need to practice the same distance you did last week, rather than add more.
Do something everyday that your future self will thank you for.
Fitness Minutes: (131,727)
5/15/13 5:40 A
+1 to what everyone else said.
I am wondering if you are going too fast.
"Sometimes the moments that challenge us the most, define us." - Deena Kastor
Fitness Minutes: (35,117)
5/15/13 4:05 A
In general, linear progress in performance happens in the beginning of a new exercise routine, and soon after it is not linear any more, it is rather full of ups and downs soon after this initial stage. Some weeks I can't lift the weight I lifted a week before. Did my body get worse over a week? Not really. It is more probable that I did not sleep well enough that day or may be I had a nagging problem in my head and thus could not focus on the exercise.
However, it is important to take your rest days. Your body does not get better while exercising. It gets better while recovering. The most important daily rest is sleep. You need to sleep well to perform well.
Edited by: MPLANE37 at: 5/15/2013 (04:08)
``Don't break the chain." -Jerry Seinfeld ``Moments of silence are part of the music." -Anonymous
If it keeps up, it could indicate overtraining. Are you only working out 'moderately' if at all on the non-C25K days?
Stick with whatever day is achievable, and don't be afraid to repeat days, or to allow yourself today "Today, my body doesn't want to do that" and scale it back a bit. Just remember to push it again the following session.
Stress, sleep, food, etc can all affect how your run feels. I have had days that I feel like the wind, and others where I struggle to do barely what I should be easily capable of. In the end, it all averages out.
Just hope that doesn't happen on a race day as it did to me once!
Deb, in New Zealand
5/15/13 1:28 A
Kind of a lurker here. I'll do a proper introduction at another time though. XD
I started running back in February following the couch to 5K plan. It's actually been going really well. As someone who never ran much at all in her life and made avoiding jogs in gym class an art form, I never thought I'd be able to do what I'm doing now. Last week I managed to jog for 20 minutes straight which was amazing, but that's where my problems started.
So last Tuesday I ran for 18 minutes and all was well. It was a minute up from my jog two days prior, and as I had come to expect, I was a little winded, but recovered quickly and felt pretty great during my cool down walk. Thursday rolls around, and I go for 20 and make it. It was a struggle, but not more than what I've felt in the past. It takes a little longer for me to recover afterwards, but no huge issue. Sunday rolls around and I'm out to do another 20, and I start to feel really, really winded. I cramp up and have to slow down to a walk at the 15 minute mark. I catch my breath and finish the run, but the next day I am SORE. I'm used to a few twinges, but nothing like this. Spent the morning feeling crappy but I recovered, and today I did another run. I was slated for two 12 minute runs with a five minute walk between, but after Sunday I decided to scale back and do two 11's. I managed to do as planned, but I started feeling more winded than normal, and my legs felt enormously heavy. I feel like I'm regressing rather than progressing now.
Can you hit plateaus when you jog? If so, is this what I'm experiencing? I'm trying to keep a positive attitude, but it's really discouraging to hit such an awesome goal and then suddenly take a nose dive. :( Keep in mind that I've been adding minutes to my jog like this the entire time. I'm doing nothing differently than before..
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.