C25K newbies support thread

Not too late at all, waiting, welcome!

Hello, I hope it's not too late for me to join! I started this programme recently and today did my first workout of week 3. Pleased with myself so far as have managed all the workouts to date, and don't feel out of my depth yet!

Keep going justfor any run is better than sitting on the couch - that's what I tell myself - well done, the treadmill must be hard going mentally.
I had wanted to go out and run tonight but alas the school Xmas concert over ran so I missed my opportunity but will squeeze one in tom.

Well done everyone! I can't imagine being able to run 8km right now, or to run for 30 mins. But I know I will soon enough if I keep it up

Today I did w6/r1 (2 10-min runs with a 5-min walk in between). I almost didn't do it because it was raining so I had to do it in the gym, and I didn't have any headphones - when I run outside I don't listen to anything, but I can't stand the boredom of the treadmill without a podcast or an audiobook. Anyway, I forced myself and I'm glad I did, not least because it was interesting to see that my desire to give up was the result of boredom, and not because I couldn't do it physically. It was also really encouraging to see that the speed at which I can run comfortably has increased since I last ran on the treadmill. Though i was a bit discouraged to realise that I'm still a good way off being able to run 5km. But I've done it before, so I know I'll get there.

Well done everyone! Empress, 8km is fantastic, and Scarlett running for 30 mins is such an achievement. I've just done W5R1 and managed it ok (a really hot morning here which was a first), but I was hanging out at the end of every 5 min run for a rest. The thought of being able to run for 30 mins non stop is still quite beyond me.

I've just bought the kids Fitbits for Christmas (if the post can get them here on time). I'm sort of hoping at least one of them gets bored of it fairly quickly so I can use it. .

Biking could you go and see a Sports Physio re the shoulder and neck pain? They may be able to give some tips?? I don't have similar issues but then I don't have huge norks either sadly

I'm wondering if my V.large boobs could be a factor?! Even though strapped up tight

That's great Scarlett running for 30mins.
Empress I'm dreaming of getting upto 8-10K by spring
Today felt gd went out early did 4km in 30mins walked about 1k of that as I'm still recovering after virus but lovely to have energy back, I had PB on my km and mile splits but I was on a flat run and normally I run round our hse which is more undulating I find the build upto full moon always gives me energy but boy do my neck muscles hurt!? I've had to take ibuprofen to ease them. I tried hard to run relaxed arms with lose hands but still my shoulders and neck sore? Does anyone else suffer with these?

I'm thinking I took things too fast now, going to move back a few weeks. There's no should, though - you don't have a time limit! You're doing great.

Wow, 8k is amazing, I can't imagine even getting to 5k at the min! I'm only running twice a week though as I don't fancy going out in the dark so maybe that's why I'm not moving on as fast as I should be.

Exactly - I still remember how tough W1R1 was!

My longest so far is 8K, but I'm going to slow things down a bit to hopefully stop my knees kicking off again.

Glad I'm not the only one Empress! Don't think I could carry on running for any longer than 30 mins though to do the extra half kilometre! Still, when I think how hard I found running for one minute just a few months ago, I've def made progress.

I find exactly the same thing with the first 5 minutes, Scarlett!

As for making the 5K in 30 mins, I didn't. Still can't. For the last week, I went by distance instead of time.

Well done Archduke and Biking.

Well, I've done week 9, the 30 min runs. V proud of myself but disappointed that im only managing 4.5 km in the 30 mins instead of 5k. I still find it soooo hard too. The first 5 mins I find particularly awful, and am always convinced I'll never make it.

I tried listening to a different podcast today instead of the awful music of the nhs couch to 5k podcast. I listened to 'one bad mother' which is funny and made the whole thing a bit less painful!!

Well done Arch your brave running with your DDs my eldest is 9.75yrs and would also whoop me if I ran with her, we don't have a park run near me, but we do have a seafront 5k run on Boxing Day I was really hoping to do but I'm not sure I can get there in 2wks now and not look like a red tomato jogging along my DH wants to do it in 20mins!
Thanks for the encouragement empress I like your new trainers on the 5 to 10K thread, my fav colour!

Just done my W4R3 at PARKRUN. Although I'm back down to 38 mins after my 36 min run of glory last week, it was great. After a slow achey start I found the last km really easy - for the first time ever I got into the zone and just ran. It felt fantastic.

I was still beaten by my daughters - this week dd aged 11 did it in 28 mins and dd aged 9 (recovering from a serious accident) did it in 34. So I've a bit of a way to go before I thrash them.

Biking so glad you got out - it must have felt great to be able to run at last. Well done too Squirrels and Justfor

Whoop whoop keep it up!

Good on you Squirrels!

Biking, so glad you're feeling better.

Well done everyone.
I finally got out tonight after nearly 3wks out of action with horrid virus. Felt SO good to stretch my legs, was really worried I'd lost all my fitness but after 1k walk warm up I ran for 2k non-stop pleased with myself and hopefully will not get any more injuries or illness to slow me down for a few more weeks so I can get back upto 5k!

I've done w4r1. Weirdly despite my apprehension it didn't feel hard, tho my trainers have rubbed a bit.

W5R1 this morning, another great run through the fields on a freezing cold sunny day. I've done C25k before, but I don't remember enjoying it this much.

Oh yes there's no harm at all in repeating weeks. And the knees do get easier with less weight on them so that's a virtuous circle.

Thanks heaps for the knee and exercise advice. My shoes are new and I got them fitted by a shop that does that gait stuff - so I think it's more likely to be running whilst fat and unfit .

I'll do the exercises and try to build up slowly. Maybe repeat W3 like you ginger.

I can always tell when my shoes need replacing as my knees start to hurt.

That's what my runner friend said, Bit, and I'm hoping she's right.

I second the suggestion of shoes to help knees. Make sure you have the right shoes for your gait and terrain. I can always tell when my shoes need replacing as my knees start to hurt.

W4 does feel like a big jump up- I have repeated W3R1 today and it was tough but manageable, hopefully I can build some stamina this week and reattempt W4 next week- even if I have to do laps round the garden while the kids are off school. No advice on knees I'm afraid- I definitely feel if I don't run every other day I lose the stamina built up quickly but you don't want to hurt yourself.

My knees have been hurting too, Archduke.

I went to a branch of www.runnersneed.com yesterday to get my gait analysed. They film you running on a treadmill and recommend shoes, so I've got new trainers on the way.

Plus I've just signed up at the local gym, explained what I wanted and came out with a workout plan. He recommended using weights for several bits of it & there's also a machine for doing back stretches which made me feel like a vampire bat.

The non-gym-specific bits are:

20 lunges on each leg

15 step-ups on each leg

12 squats

Planks with diagonal leg stretches (15 for each leg)

And use stairs as often as possible!

So I'm seeing if it helps.