I decided to go with the none to run programme to get me back running. It has 3 runs per week and has a strength routine to do twice a week. There is an app for my iphone, which also downloads to my Apple Watch.
On Monday I headed out for session 1. The first time I had laced up my running shoes for over 2 years (I think). I loaded the none to run app on my Apple Watch, found my running playlist on spotify on my iphone which I was listening to through my trusty aftershokz, laced up my brooks adrenaline (which were the shoes I first started running in) and headed out of the door.
The app on my watch vibrates to let you know when to change from walk to run. I started the app and the first 5 minutes was a brisk walk. This was followed by 8 x 30 sec run and 2 minute walk.
It felt so good to be back out there, but i would be lying if I said it was easy! I planned a route around my village which enabled me to walk uphill as well as run along flatter ground. I had a big smile on my face as well as a bright red face!! My foot held up ok and no pain from it afterwards.
I did a total of 1.49 miles run/walk for a total of 25 minutes. My average pace was 16.47/mile and my average heart rate was 146bpm.
My second run was on Wednesday. I had been looking forward to this run/walk all day (even though I had achey legs!) I got home, laced up my running shoes, put on my music (if you want to see what songs I run to, check out my songs to run to) and headed out of the door. I started the none to run app. Run/walk 2 was also 5 minutes brisk walk, followed by 8 x 30 sec run and 2 minutes walking. I misjudged my route slightly and ended up running uphill 3 times. I guess that will only help me with my running. This made me slightly out of breath but I was able to recover my breathing during the walk phase ready for the next run phase. I finished my run/walk and walked back home. Another session done and another step on my journey back to running.
I did a total of 1.59 miles run/walk for a total of 25 minutes. My average pace was 16.01/mile and my average heart rate was 146bpm.
I felt strong during the 30 seconds running. And I really enjoyed it.
My third run was scheduled for Friday but the weather here was awful – heavy rain – and I didn’t feel badass enough to go out in the rain. In hindsight i probably should have put on my big girl pants and gone out for my run/walk. It was only 30 minutes after all.
I had my second COVID vaccine on Saturday (I work in the NHS in case you were wondering why I was able to have the vaccine) and my arm is very sore and achy. I also have a headache, which may or may not be related. All of this meant no running for me today.
I hope that I feel better tomorrow morning so I can go out for run/walk 3 and finish off my first week getting back to running.
So I woke up this morning (Sunday) and I still didn’t feel 100% and didn’t want to risk going for a run walk when I felt like this and my arm was still sore. Instead I took my nana for a walk around the block as she isn’t able to go for a walk on her own and then I walked for 30 minutes. A walk is better than doing nothing and I was able to listen to some more of my audiobook whilst I was walking – well until the wind gusted through the trees and I kept missing what was said! I then decided to change for the last 10 minutes to listen to some music. It’s always lovely to get out and explore the areas local to you. I am looking forward to getting out and exploring more, although if I go further afield I might drag my friend along for a walk so I’m not on my own.
How is my foot?
I have gone back to my first pair of running shoes and I made sure I put in the insoles I was recommended by the physio a few years back. My foot was a little sore on Wednesday night so I put my support sock on and it was fine when i woke up on Thursday. I haven’t had any other adverse effects so let’s hope it continues like this.
I am starting a 6 week accountability group with some friends and a nutrition coach tomorrow which should be just the kick up the bum that I need.
I have lost 14lbs since July last year and still have a few more pounds to go, but the most important thing to get right is mindset. I might talk about this in another post.
Sorry for the long post!
I’m going to try week 1 of Non to run again this week coming and I will get 3 run/walks in.
K x
getupoffathatcouch 