Couch to 5k...it's not about speed (thread no 2)

I do the stretches for runners on the NHS website and they work for me. I know about it the next day if I skip them.

except I don't do ITB and hamstring as I can't actually work out what I'm supposed to be doing.

Can someone please link to some useful stretches? Thank you !

Well done to all those who have been putting on trainers for the first time - you've done the hardest run!

Yes, I need to stretch afterwards, or I really know about it the following day. I found some ideas on the NHS website, but needed to add in standing on one leg with the other leg curled up as far as possible iyswim? I don't do any of the sitting / lying down stretches the NHS show tho.

I did a w3 run today while dd was at gymnastics, it felt fab to be back just wished I hadn't bottled it and did w5 like I should be on

Well done private

I'll be here with my boring run logs too. I find it motivational to keep a log of how far/long I was running.

I'll be doing W1R2 later today when it cools down. I did W1R1 a couple of days ago and covered 2.9km so trying to beat that today :).

Well done PrivateBenjamin! Now you've done one run, there's no excuse for not doing another!

Hi PrivateBenjamin! Come and tell us how it went.

Thanks Chameleon and Spooky! Yes it was the 3 minute run.

That's awesome, running up hills is hard work.

I did it! It wasn't as hard as I thought (though I was red faced and sweating when I got home) and I managed to run all the run parts. I did 3.53km according to mapmyrun. I also discovered that a road I have been driving on for over a year is actually uphill and not flat like I supposed, who'da thunk?

One of the main things that encouraged me to get out of bed was the thought of having to come back here and explain myself, so that was great motivation. I will definitely keep coming back and boring you all to death logging my runs. It's so motivational to read everybody's stories.

Does anybody do stretching after the run? Should I do it, or is the 5 minute cool down walk enough?

Crikey Spooky!! I'm impressed! Go, you.

Thanks chameleon and yes, please scream at me 'til I discover a plucky, can-do attitude!

Welcome PrivateBenjamin. Do we have to name change to CaptDoreenLewis and yell at you in a military fashion?

Hello All, please can I join? My weight has been creeping up ever since I quit smoking in December. I did the 30 Day Shred regularly from mid-April to mid-July, but after 45 Shred days in that time (roughly every other day) I'd put half a stone on and went up a trouser size. C25K is my last hope! before having to give up biscuits

I have my clothes out all ready for 6am tomorrow, I have to leave for work at 7.10 so need to go that early. I bought myself an arm strap thing to hold my phone and I have some comfortable trainers. I worry that people will laugh at me stumbling along, or that i'll fall, but I need to do this. I want to be healthy and I know i'll love running once I get over the first, unfit part.

I will come back tomorrow once I've done it. Please harangue me across the boards if I don't!

Thanks Chameleon .

Edwinias, I found it okay overall - some of the 1min runs seemed okay, and others seemed harder somewhat randomly though. I ran a loop this time, which was better than an out and back.

I know it's crazy, but I'm looking forward to trying to run for longer than a minute .

Fair enough. Your Strava buddies should be giving you kudos though - and you them.

I dont boast on fb. Too personal. I text my dp (he's forces and motivating me) and my Strava friends can see.

wasting how was W1r2 compared to r1? I think I'll go out and do r2 later.

And why can't you boast on FB? I share the C25K finish, AND my Strava results. There is no escape from it. You should be proud of yourself. Well done!

Hi everyone . Just checking in to say Woop! I just did W1R2. I have to tell you lot instead of boasting about it on FB . Eurgh, I am sweaty though. A proper runner said Hello to me, which was nice.

Yay! Brilliant news, CruCru, on both counts. How did you feel with the runs? Are they the 3 minute ones?

Hi all, I did W3R1 today! My neck feels so much better.

Drop back a week or so, use your inhaler before and during the runs/walks, and I reckon you'll be whizzing through it!

Help! I need a motivation boost.

Realised I started C25k September last year and still not managed to finish the bastard! Two injuries, one complete loss of motivation and 3 restarts later, I've completed a few 20 minute runs but had umpteen tries at w6r3 and still not completed 25 mins.

I asked on here a few weeks back about exercise induced asthma as thought I might have it, I did book an appointment with GP but carried on running in the meantime, it was only after I finished a run I felt really breathless and it usually passed so I wasn't too worried. The day before my appointment I set off trying yet another 25 minute run. I had to stop after 5 minutes and I usually run 10min quite comfortably, I felt worn out, I just couldn't go another step. After 2 minutes I felt fine so started again but stopped within a minute as couldn't get my breath, had to walk back the route struggling and worrying I was going to collapse or something, but it didn't get any worse.

Anyway. did peak flow meter for GP and it was well below what it should be so I have an inhaler and need to see nurse next week for more tests. So I'm all set for another run but think it has scared me as not been out since then and keep putting it off! I do not want to reach September and still not have finished this, which doesn't give me long!

I think rest days are crucial to avoiding injury with running.

I finished c25k a few weeks ago but then had a calf injury so I have gone back to week 7 to get my fitness up again. I did try some of the speed podcasts but they were hard.

Does anyone know if 'real' runners run every day or whether it's always a good idea to have a rest day in between?

I was thinking this would speed up the fitness and may help with actual speed but I don't want to get injured again.