C25K newbies support thread

Hi Marshmallow I stretch hamstrings, glutes, calf's and do some ankle raises. I also have a foam roller.

I Just typed "NHS Couch to 5k" in App Store and it came up first.

For Stretches I'd look on you tube for ideas. I mainly stretch my legs out after a run.

I'm looking for some stretching advice please if anyone wouldn't mind.

What stretches do you do after running? I did my first run yesterday but didn't stretch because a) I wasn't sure what I was doing and b) I would've felt like a bit of a wally....

If it makes a difference, I can feel it in my groin and hips today.

Thanks skibike, I don't seem to be able to find the NHS one, only a podcast of it. Do you know the name of it (I realise it might, very obviously, be NHS C25K)....

Well done shortaris that's brill! hope you continue to enjoy your running. See you on the bridge thread

marshmellow I used the NHS C25k app it was free to use and you can play your own music over the top.

Hello all,

I've been directed over here after doing my first run this afternoon so haven't read the whole thread so apologies if my question has been asked before.

I'm currently using the 5k runner app, but I realise that after the first week I'll have to pay £4.99 for it... are there any better/free/recommended apps out there please?

I take Omega 3 for my skin Empress and Ski Hope they help.

I've finished Couch to 5K. Ran my 5K last night. Feeling great and I'll be joining you on the Bridge thread.

Ha hah ha that's spooky I was watching the Trust Me I'm a Dr prog on bbc2 this week and they did a trial on Omega capsules v fish eating v white fish and the capsules scored really high so I've got some on my shopping list too!! Freaky! hope they help your knee empress
Really hoping to get a run in later when DH gets home early on Fridays from work.

Just going to put this out there in case it helps anyone.

I talked to "my" trainer at the gym this morning, because I was worried that despite all my stretching etc my knee pain wasn't going away. I showed him exactly where I was getting it - right at the front, as if I'd bashed them.

And then the penny dropped. Apparently if it hurts there it's down to wear and tear, I'm too small for it to be about weight (apparently) so it has to be about nutrition and the way to fix it is more Omega 3 in my diet, so I'm off to get supplements and see if they make a difference.

New trainers have arrived bit bright! But can't run till Friday now I think (changed my user name)

Dragged my weary self out for 5k tonight but just wasn't in the zone pretty much walked after 4K still it was better than nothing. Arrh half term with the kids is really tiring!

Thanks for all your advice. I've been trying strengthening exercises. My aches seem to have been worse after the last run where I wore a new springy pair of trainers and I'm wondering whether that's my problem. There's too much cushioning for me to feel the impact. It's what all those bare-foot running types say.

I bought a cheap version of the Flipbelt on Amazon and it's been brilliant for putting my phone in. I bought it so that it fits my hips and it doesn't move. I tried one around my waist but it was so annoying.

I mainly rolled my hip and side thigh but I need to find out how I can use it to loosen my calves.

I tried the foam roller after my run but it really hurt! Painful but actually whilst I think about it those muscles aren't too sore today so maybe it did help hoping I can run tonight whilst waiting for DD to finish her dance rehearsal but weather been awful today so it's not very appealing a dark wet run but I will do a 5k just to loosen the legs. Had an email saying my new trainers are due to be delivered today so fingers crossed I can try them out.

I've got a light running hoodie with convenient pockets. It just always ends up round my waist.

Shortaris, I've just been trying out a foam roller in my gym. I can see why you like them, I need to do that more often!

Elsie I've just been using the couch to 5k app but am going to try Strava as I can't get my speed on there. Probably just as well!

I have a flat belt type thing for your phone but like biking bought a cheap jacket for the cold and the phone goes in the pocket.

Got two smiles from boy runners tonight, wooly hat and Primark shiny jacket must have something going for them

Like empress I bought a cheap running bum bag in sports direct to carry my phone but whilst it's been cold I got myself a £18 running jacket in SD a couple of weeks ago and it's been brill very comfy and my phone fits snugly in the pocket with no bouncing. I actually prefer it to the bum bag.
rough I use free Strava app it's same type of app as map my run gives me updates every 0.5k, shows me graphs afterwards and average speed and lets me play my own music/podcast at the same time just cuts in when giving an update.

Hi Elsie. I don't know about hot knees specifically, but what fixed knee pain for me was a combination of strengthening exercises and going to a specialist running shop for advice on the best trainers to get.

Rough, I have a bumbag for my phone, or you can also get pouches that strap round your arm. I use an app called MapMyRun that gives me my time & distance after each km.

How do you all measure your time and distances? I have a phone but no idea how to transport it, it would annoy me bouncing around in my pocket!

Hi Elsie I start week 8 tomorrow so nearly at the same stage. One of my knees can be a bit annoying but I'm working on strengthening it and rest it when I need to. I've also done a bit of yoga to seesee if that helps.

Well done scarlett I had 3-4wks out sick when I'd just hit the 5k mark, take it easy and after couple weeks you'd be back there again. You know you can do it.

elsie welcome, I've not had hot knees so no real advice except listen to your body, maybe slow down? my DH used to Ice his knees with frozen peas after his runs, he kept pushing on and then injured himself and can't run for months. Gd luck.

Hello thread. I've about 6 weeks in and really enjoying it. Wondered if anyone else had experienced 'hot knees'. They're not painful but I've been reading it might be a sign of inflammation. I've been looking at strengthening exercises and I already do pilates so I'm hoping I can combat it. Knee injury is what has always put me off running before and I'll be sad if I have to give it up because of that. Any tips anyone has?

I know what you mean, it put me right off too!

Sounds like a plan.

Thanks empress I'm going to try for at least 4km on wed and hopefully build it back up to 5k after a couple of weeks. The freezing sleety stuff really didn't help spur me on today either!

It took me a couple of weeks to get back into it after my knee problems, Scarlett. You did it though, so you know you can do it again!