Help to start c25k(10 Posts)
I would really like to start the c25k. What is the minimum kit I need? First challenge I know is to get trainers. Then, for the app do you need some where to put phone and non-irratating headphones?
Next I guess is finding nice local running routes.
Finally, what advice for fitting it in to a full time working week? I am not a morning person( understatement!!!!). I need to leave the house by 7:30 or 8am, and don't get home till 6. How time consuming is it? Is it doable ?
Yes, you need trainers - and good ones. Go to a running shop and get your gait analysed, and then take their advice about which trainers to buy.
I have a small waist bag that I use for my phone, keys and tissues (for some reason my nose always runs when I'm running!). Some runners have arm bands that they use for their phones. But don't run carrying your phone in your hand.
When looking for a running route, try and find a park so you can run on softer ground, rather than running on hard surfaces all the time.
To start with it won't take you long, as you're only doing short runs, interspersed with short walks. But even when you complete it, a 5K run should take you around half an hour. 5 minute warm up, 30ish minute run, and 5 minute cool down + stretches. So around 45 mins.
BIWI why do you say not to run with your phone in your hand? I've always done this, but is it a bad thing?
I would suggest getting a good sports bra, if you have biggish boobs it can really hurt and damage/stretch your skin without decent support.
Properly fitted trainers and a high impact sports bra (even if you are not massive up top) are a must. Go to a proper running shop (not Spirts Dieect) with experienced staff who will find a shoe to fit and which suits your foot shape and running style. Allow 1-2 hrs and £70+, but this is a very good investment which will help reduce a lot of the aches and niggles which put of beginner runners.
Then any comfy leggings, shorts or jogging bottoms and a t shirt. Soft waists. There are lots of hi tech running tops and leggings etc you can get later if you carry on.
Download the podcasts rather than using the app, so than you don't 1- use up all your data and 2- lose connection.
Each session takes 30-40 mins including warm up/warm down. I go out once the DC are in bed thinking "if I go now, I cN be on my way home in 20 mins". Sometimes I take my kit to work and go at lunchtime.
Run anywhere - I vary pavements, bridle ways and canal (that's my lunchtime route) and park to keep the interest, but can't avoid hills unfortunately!
I find a tick chart on the kitchen wall a good incentive to keep going! Especially if there's a treat every 6 runs or so!!!
I wear a cycling top which has a pocket in the back to keep my phone/iPod in. Trouser pockets are fine too, or you can get armbands to fit most phones. Specialist running leggings often have a zip pocket in the back too. To start with, your hand will be fine, key on a string round your neck. Bottle of water in the other hand (those fought shaped running bottles are worth while because they are easy to hold).
I know there are several apps/podcasts, but I really like the Nhs one. There are encouraging words at all the right moments!
It can lead to poor form. Read this, which is from active.com:
We all have our hands full in our everyday lives.
Whether it's work, school, household chores or anything else on your plate, it can be tough to find time to run. When you do get a chance, however, don't replicate your daily life. Don't run with your hands full.
It may not seem like a big deal, but holding your phone, iPod, keys or water bottle while running is a dangerous habit that can lead to poor running form and higher risk of injury.
"I address it every week with my runners," says Mike Hamberger, a Washington D.C.-based running coach. "When we hold something in our hands, there are cumulative effects that can affect your body down the road."
More: Strength and Mobility Exercises to Improve Running Form
Poor Running Form
Running with something in your hand causes you to use body parts differently than you normally would.
Proper running form starts with muscle equilibrium and even distribution of weight across your body. Holding something creates asymmetry, as you use your hand and arm differently compared to when you're running hands-free.
These asymmetrical effects lead to poor form and muscular imbalance, which make you a less efficient runner.
"In our minds it sounds very trivial, but if you run with something in your hand three days a week for 30 to 60 minutes, month after month, eventually your form will be affected," Hamberger says.
i think i won't want to hold my phone in my hand as i would find it irratating more than anything !
Think i already have suitable clothes (including sports bra).
So i think for now my priorities will be trainers and phone/headphone solution.
I just get cheap "ear hooky" headphones from TKMaxx.
-NHS podcast (downloaded)
-cheap headphones (see next reason below)
-Waterproof case for phone (don't want rain to be an excuse!)
After week one I invested in some tuning capri trousers because flapping shorts annoyed me. They have one small pocket that fits my phone and house key.
Despite not being a morning person I've found getting up early around 5:00 and back before my husband leave at 630 still leave me enough time to get kid ready and to nursery by 8:00. Plus sounds daft but going for a run that early leaves you strangely invigorated for the rest of the day.
5am? yikes !
6am might be possible..... (my cat normally wakes me for breakfast at this time - he is very persistent).
think i am going to set my self 2 weeks to sort the "gear" out....
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