Couch To 5K: You’ve Got This…Haven’t You? Week 7

Week 7 was going to be a fresh start; no more putting it off or thinking up excuses as to why I should give up – I just had to do this.

Having felt more than a little elated at being able to run for 25 minutes without stopping, I made it my mission to carry this positive energy and mental lightness through to week 7. I kept reminding myself that only a few weeks ago I struggled to run for 5 minutes, and now I can do 5 times over. As well as having Jo Whiley egging me on I also use songs to judge how long I have left to go, so I guessed that week 7 would basically mean me running for another 2 songs.

Week 7 consisted of the following routines:

Run 1
Warm-up – 5 minute walk
Run – 25 mins
Cool down – 5 minutes

Run 2
Warm-up – 5 minute walk
Run – 25 mins
Cool down – 5 minutes

Run 3
Warm-up – 5 minute walk
Run – 25 mins
Cool down – 5 minutes

Run 1

It’s just 2 more songs, I kept telling myself, you can definitely keep running for 2 more songs. And I did – I took some deep breaths, adjusted my pace and shortened my stride a little to make sure that I had enough puff in me to make it to 25 minutes. I can’t tell you how happy I was with myself – despite being red, sweaty and generally gross – it truly amazed me that I’d managed the run without having to stop.

Run 2

Another comfortable run, I even managed to pick my speed up and cover a greater distance. My recovery felt a lot better too – by the end of the cool down I almost felt back to normal. Despite the fact that I was in desperate need of a shower and a glass of cold water!

Run 3

I’ve got this. I’d done 2 of these runs already that week and I was feeling pretty confident about finishing week 7 on a high. But then, disaster struck – I damaged my knee. The next morning it was swollen and very painful to walk on, even in trainers. I felt so disheartened; all of this hard work and effort had resulted in me hurting my body. Was this the end of my running journey?

Week 7 outcome

Run 3 ruined me. I honestly felt so disappointed in myself for having sustained an injury. I’m a pretty impatient person, so it took a lot for me to make the decision to have a week’s break before starting again. Once my knee felt rested and the swelling had reduced, I treated myself to a new pair of Nike trainers and started week 7 again. The trainers definitely helped and wearing the support reduced the swelling afterwards. After three much slower runs, I managed to successfully complete week 7.

I can’t stress enough how important it is to wear supportive trainers and comfortable sportswear when running. It’s important to protect yourself from the elements; road running can be really tough on your joints, especially your knees. Take time to research what trainers’ suit you the best, perhaps have your gait tested in a running shop to make sure you’re wearing the correct shoe – it will make all the difference, trust me. Be sure to stretch properly before heading off on your run, protect your muscles and joints by easing them into your routine and apply cold and hot compress afterwards to reduce swelling.

For more information about the Couch to 5k challenge visit the dedicated BBC page here.

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