Anyone fancy starting Couch to 5K on Monday 5th Aug?

Lurking - I think they're good, solid speeds. Don't be comparing yourself with Speedy Gonzales Slev

Well done Lurking, onto week 6 next is it then? 2/3 of the way through when you finish this week Nice to know someone's had a good run this week! I really felt like going out yesterday but was on a rest day and today is horrible weather so I'm glad I'm on my 2 day break

My ankle/foot is just as tender as it was before my last run on Friday and now I've pulled my back too (DD has moved into the lie-down-to-protest-at-the-drop-of-a-hat phase) so I'm sure there's a cosmic message in there for me to rest up a bit! I just worry about getting my motivation back if I take a break...

Thanks Lurking. Great advice there. It's great to have everyone here who's slightly ahead of me. I haven't got anywhere near the point of enjoying a run, but I am enjoying the feeling afterwards. Also, the smug feeling that I've done my exercise when I'm sat at my desk later on

Cross-posted with harry there. I know what you mean - yesterday I ran for 7 minutes without stopping (twice) and couldn't have believed a month ago that it was possible. I can now actually imagine that running for 30 minutes in another month might be within my grasp

Remember to report back after every run and that we like our stats here

Hi everyone

W5R2 went well yesterday. It was warm and sunny (but not so warm that I was a sweaty mass of redness by the end) and I ran along the canal path (I tend to avoid it through the week as it's a bit too quiet) which was perfectly flat. Found myself actually getting into my stride for a few minutes on each run, as opposed to just getting through it and feeling great after the event. There is definitely something easier about just running rather than doing all the stops and starts and having to start running several times.

Stats for all you stat geeks out there:

3.83 km/2.38 miles (this one was a shorter run than last time)
average pace 7:25 mins/km 11.57 mins/mile
running pace 6:36 mins/km 10.37 mins/mile

I am actually getting a bit faster (moving up from "glacial" to "snail-like" ), but I think that happens with the long runs, so I'm feeling quite optimistic that the next four weeks will get me up to a reasonable pace. Hats off to all of you sprinting along much faster than I am! And tinwe, thanks so much for the useful tips on how to approach the 20 minuter. I must start shouting "legs, legs!" at myself, if only for my own entertainment.

slev - well done! Extra points for going out when you didn't feel like it, and I will still be here dragging myself along to keep you company when you're back next weekend.

Finally, welcome harry. Very nice to have a new recruit on the thread . I use an app called "Ease into 5K" which has built-in GPS and plays my own music automatically whenever I start a run. It's handy because I don't need to have any more than the one app going but the runs are very slightly different from the apps the others are using. It doesn't make much difference in the end because I'll get to the same point in the same amount of time, but the walk/run combinations are just a little bit different.

Re weight loss ... in theory you shouldn't count on running alone to lose weight. This is because you need to burn 3500 calories to lose 1 pound. If you assume that the average rate is to burn around 100 per mile, then you'd have to be running for 35 miles a week to lose that pound.

However, there are so many benefits to running that will help with weight loss. It speeds up your metabolism, so you will lose weight faster, it builds muscle mass and you will just look and feel more toned. I feel so much better after less than two months. I'm not sure if I've lost weight but I do feel that everything just feels a bit leaner. I'm also watching what I eat and keeping a food diary like dotty so hoping the combination shifts a little bit of poundage. I don't really need to lose much but going down one dress size wouldn't hurt ...

And with the uneven running, the very best thing you could do is get yourself to a running shop and get them to look at you as you run on the treadmill there. I think it's very common to favour one side over the other and the people in the shop can give you lots of advice to stop this causing an injury. Mind you, it may well sort itself out as you get into the programme. For the first three weeks, I ached constantly from the waist down, apart from the actual injuries that stopped me running altogether for two weeks, but I'm fine now. It is amazing how you can build fitness and stamina in a matter of a month or two.

Is anyone else going out today? It is pouring with rain and howling with gale-force winds up here so I'm glad this is a rest day for me. Although I guess I'm going to have to get used to going out in all weathers. Will check in again after tomorrow's W5R3.

Thanks Tinwe and Slev. What a supportive thread.

I've downloaded the MapmyRun app do I'll give that a whirl. I'm doing ok with the actual C25K app at the moment so I'll stuck with it for now as its early days.

I think I'll go back to the running shoe shop soon to treat myself to new shoes and they can check my posture maybe. I think I run quite flatfooted. I think I'll just push through the one leg ache thing!

I'm only flirting with a diet at the moment so I'll look at that too. At the moment the idea of even being able to run solid for 10 mins is out of my reach, but I know somehow I'll get to it. That alone would be amazing for me.

X

I know, lots of bad runs all round - I blame the weather, much harder to motivate yourself when it's grey and miserable.

And welcome harry! Personally I'm not sure I've lost weight but then I do have the psychology that I've done exercise so can have another biscuit . DH did say I looked more toned but then he has to say that really. But if you want to improve fitness, then a big fat yes - you'd be amazed how much a very unfit normal person can achieve in a short space of time.

And no idea on the lopsided running I'm afraid - but aches and pains generally are quite normal if you've not run before. Oh, and I'd second the Rundouble app if you want to become a complete geek - it tells you your speed after every interval etc. - and you get a pretty map afterwards so you can see how far you went!

@Dotty!

Film you running I mean...

Hey harry welcome to the thread! I've lost about 5lbs I think but have been watching what I eat (literally - have been doing a food diary to see where I could improve my diet).

I use rundouble app rather than c25k NHS app - it gives me distance, speed and a map showing my run and you can play your own music underneath.

Not sure about one leg aching more than the other - do you favour it when you run? I.e lead off stronger on that side, also what's your posture like? Maybe you could get someone to film you to see whether you can spot anything odd goingon?

I think so. You can have more than one app running at once. My routine is turn on the iPhones music, then turn on Map my Run app (it gives you 15 seconds before it starts recording) then quickly turn on my Get Running app. They all work together and when my app tells me my cool down is over I turn off Map my Run (even if I'm not quite home) so the measurement is just for the plan part. Get Running cost me about £2 but I wanted to play my own music and follow the same programme as the NHS/normal plan, I know other posters use apps with slightly different running plans still classed as C25K.

Yes I have an iPhone. So I can still have that app running while listening to the C25K app? Sorry I sound really dense

Do you have an iPhone? I use Map my Run which is free to download. You'll need to enter some details about yourself when you set it up so it can calculate calories etc. When you're about to leave you need to turn on "location services" and, below that, allow Map My Run to use those services then just press record, select "run" and go. It's more straight forward than it sounds

Thanks for reply Tinwe Really useful and encouraging.

I find that running early before the kids get up and dh goes to work is the only possible way to fit it in, so I will concentrate on stretching before as we'll as after like you said. The leg does hurt mainly on my inner thigh and my hip (but only on one side). If I do loose weight and tone up I'm beginning to worry it'll only be on one side

I haven't worked out how to log distance and calories yet. It only seems to log the workout and what day I'm on. I'll have a play with the settings maybe.

Well done Slev! Extra well done for going out when you weren't in the mood. Seems most of us are having a bad run or two this week so you're in good company

Shame that you'll need to take a week out but thanks to our back markers you won't be alone when you get out again next.

Welcome Harry! I've lost weight with this plan. More so as the runs have increased in length. I'm week 7 now and the GPS map app says I'm burning just short of 600 calories a run (so every other day) but I also think my metabolism has speeded up and I've toned up. I've lost a couple of dress sizes but also been watching what I eat sometimes. My weight's plateaued now but I've been eating a lot of "treats"

Not sure about one leg hurting more than another. I've not had that problem but I have had a lot of aches and pains which have now started to pass more quickly the next day after a run than when I was starting out. My aches were inner thighs and hips particularly but I found that stretching thoroughly really helped. I'd advise running later in the day so you can loosen up first, stretching after and possibly before running, checking your shoes are right for you and seeing a Physio/some professional if it doesn't ease.

Can I join this thread?

I started C25K just over 2 weeks ago. I'm finding it really good, although I run very early in the morning and find it soooo hard to crawl out of bed.

I have a few questions. My main motivation is weightloss, but also fitness of course. How realistic is it to loose weight by following this program?
Also, I think I tend to favour one leg when running. This leg hurts the most and aches in lots of places. Is this normal? I have proper running shoes but they are fairly old.

dotty - what tinwe said! It really is possible, although you won't believe it until you've done it.

Did W6R1 this evening and not a good run. Think a combination of a busy day, not much food and general lack of enthusiasm for going out running meant I was never going to have a great run. No idea on speed as my GPS kept cutting out (either that or I've developed the ability to run through buildings according to my map) but I doubt it was too quick.

Still, it's done, that's the main thing and hopefully the next one will be better. Although DH is travelling for work next week and not back until Saturday so won't be able to run again until then. Which means I'm going to end up at about the same point as dotty and lurking so at least I'll have running buddies!

Ahh thanks tinwe you've made me smile, I think ignoring speed and just chanting legs legs will be my tactic!

Off to cheer on friends at the Bristol half tomorrow which should also be v inspiring!

lurking I'll be there with pompoms!

Dotty - inspiration for the 20 minuter:

• It's not much further than you've been running so far (just pushed the time blocks together). Your body can handle it!
• Remember all you have to do is complete the run, don't worry about speed at all. You can bounce along at walking speed if necessary as long as you keep a running motion going for the duration
• A block of running allows you to get into a rhythm. Also, unlike run-stop-run patterns, your heart rate doesn't keep going up and down, it kind of levels off and you get used to it IYKWIM
• Everyone who's done it so far on this thread (and hundreds of other people) have made it so it IS achievable
• You never thought running for 12 minutes (or longest run so far according to your app) would be possible but you made it. Your body is ready, this is about conquering the mental side of things
• Imagine how you'll feel when you've graduated to "proper runner"
• This is the beginning of a running hobby which will keep you fit and healthy (if you have a weight loss target or a special event you want to tone up for think about that like the wedding I'm going to )
• If all else fails, a wise woman once said mentally chanting "legs, legs!" helps

Don't eat too soon before you run and try to run later in the day as early morning runs are tough.

Workate- love the NASA idea
Only 6 runs left Makes me feel a bit :(

Dotty - nothing wrong with bringing up the rear, not giving up is the biggest thing. I'm that you're only 3 months post birth!!

Lurking- I agree about this thread being brilliant! I really, really appreciate the support, especially as I think I've bored everyone in real life to death with this, including DH who actually IS a runner I will really miss checking in to keep me focused once we've all finished

Lurking - how did it go?

Oh hello dotty - cross-posts there! I too am just about to go out for W5R2 - I hadn't realised we were at the same stage, more or less (ie, so far behind the others ). slev, did I miss your 20-minuter? if I did.

I'm using a slightly different app from the rest of you so the joys of the 20-minuter don't come until W6R3. Today is 6/1/4/1/6, W5R3 is 7/2/5/2/7, then I have an 8/3/8, a 10/3/10 and then The Dreaded 20. I'll definitely be last to take it on and will expect you to be cheering me on and greeting me at the end with a tinfoil blanket and a medal on a ribbon