C25K

@PoopMaster @AnotherOtter thanks both, will see how it goes for another couple of days in the hope it does down and will carry on with stretches/physio stuff in the meantime.

@MirandaWest if you download the Strava app this would record your runs, distance, where you went, times etc. It tells you after each run if you went quicker/slower etc so you could use this instead of needing a watch. I also use the Michael Johnson app!

Rory, the NHS website has some good advice on knee pain from running www.nhs.uk/live-well/exercise/knee-pain-and-other-running-injuries/ There is also a link to knee physio exercises. I injured my knee doing squats with bad form during HIIT eighteen months ago which left me with a stiff knee. I'm on week 7 of C25K now and been doing the knee physio for over two weeks and my knee is holding up well. The physio is hard going but really does help. I try to do it every day but missed the odd day when my quads were really sore at first.

Went out despite the rain this morning (am a fair weather runner) and did week 6 run 2. So no more walking now.

I’m using an app with Michael Johnson telling me when to run and walk and you can use your own music with it. Am
finding Avicii is working well for me.

Am wondering how far I am actually going when I run - might borrow DHs running watch and find out properly

Hi Rory, sadly I can't give proper advice but I completed W7R1 and felt a bit of pain at the top of my left calf (behind the knee), I realised afterwards in my excitement I'd forgotten to stretch and thought that was a one-off as a result. I decided to run again 2 days later as we were visiting friends and they live next to a gorgeous park....probably not the best idea, suffice to say I am now on day 5 of rest and hobbling slightly less but kicking myself for not listening to my muscles after the W7R1 run. I'm going to keep resting until there's no pain then go back to W6R1, but really annoyed as I was making good progress and starting to enjoy it Hope you feel better soon, hopefully someone more knowledgable will be able to offer useful advise, but you have my commiserations!

W8R3 done - found it so hard in the heat, but DS came with me again and I did it s l o w l y
Welcome to all those starting out.
Rory not sure, hopefully someone more knowledgeable will be along to advise!

Can I join please?! Started this almost two weeks ago so I'm 5 runs in.

However my knees are so painful. I think it's the muscles round them rather than the bones but they hurt just going up/down stairs. Supposed to do my third run of the week tomorrow but I'll be hobbling which I think will make it worse.

Does anyone have any ideas or suggestions? I'm pretty unfit since having my two daughters but naturally slim so I don't think it's strain from weight on my joints. Could it just be my body getting used to it?! I don't want to give up now!

Can I join you? I need accountability. I have started week 1 times than I can remember, never got past it.

Will this help me to burn some bleedin fat? I'm not overweight but I am carrying a lot of fat, like a LOT.

Also Spotify have a few running playlists for different bpm. I currently use the morning run one which I think is 150-185bpm and it suits me perfectly at the moment! I was going to change playlist last week but bottled it!

Thank you Avon! During the whole C25K track so around 40 mins I think including two lots of 5 mins walking I did 5.2k so not sure what I covered actual running! But it feels so good and I feel so proud of myself I want to tell everyone that I can run!!

Thank you so muchFateDestiny for explaining that, and well done on doing so well, the pace will pick up.

well i shall just slink back in if that's alright.

totally feeble and did notget back to it or do ay while we were away, am so cross with myself, i just have no will power.

so i started again! in the shed on the cross trainer, I am going to try and do everyday unless we are away. I am just not ready to do this in public.

and i did a big long brisk beach walk too with puppypants, so I do feel a bit pleased with myself today!

Well done to every one who is sticking to it.

30 mins and 5K are definitely not going to be one in the same for me

Im a month post-graduation and run at least 5k every day, with a longer 75 min plus run twice a week. My fastest 5k has been just under 41 minutes. Closer to 45 minutes is more usual.

So 30 mins and 5k are definitely two different things got me. I still have an obese BMI, so I wonder if I would be faster if less heavy. But I focus on running time, rather than distance. So I initially did 35 minute runs, then 40 min, 45 min and so on.

Can I play Laura NHS and Spotify?

The NHS C25K with Laura (download here) has specially designed music as part of the podcast. The music has specific BPM (beats per minute) to encourage running to a good pace and also he tracks are exactly the right length for your run/walk. So no, the point of the podcast us to not use your own music, it does the music for you. I believe the apps have no music, just tells you when you walk or run. That might be more useful if you especially want your own music.

Really don't knock the Audiofuel music though (Audiofuel are the company who provide the music for the NHS podcast with Laura). It is very motivational to have specially designed running music done to suit your specific pace.

When I graduated C25K I tried to run with my use music and no structure. I lasted about a week. I have now discovered that Audiofuel do their own podcasts/albums for extended running training (and cycling and swimming) which are avaliable on Spotify and I run to those now - extending my run length towards 2 hours.

Well done Rocket - 30 mins is fab! Do you know the distance you covered? 30 mins and 5K are definitely not going to be one in the same for me

Week nine run one done 💪
My fastest run yet and in a different location. I think it was much flatter than where I normally run but we are away for a few days so not routes that I'm used to! DH is buying me trainers for my birthday and I'm asking for vouchers/money towards decent running gear!
I'm really enjoying myself and liking being able to challenge myself to go faster/do more challenging routes!

Week 6 run 1 done

Can I play Laura NHS and Spotify? I must be doing something wrong.. can't wait to get going on W7 now.

Hi all,

Completed week 7 today. It was marginally better.

Actually the first 20 mins were surprisingly fine. Just the last 5 mins were hard.

CatNut, I wonder are you speeding up a bit? That would mean it's still challenging- a good thing! That's where you build fitness, as Laura says! I didn't mean to go faster but noticed I did my first 5min today in the same distance it took me to do my first 8mins last week!

First 25 in the bag today! Very pleased! It was extremely hot so I will now say if I did it today I can do it 3x next week(W7)! Hope everyone doing well!

Week 6 run 2 just done, on my third attempt.

On the first I had to take an important phone call and I couldn't do the second 10min.

The second time I tried on Bank Holiday Monday, but I had sinusitis and had to stop after the first 10mins as I was wheezing and couldn't breathe, walked home and sucked on my inhaler and took sudofed!

Tried again tonight and managed to do the full 2 x 10min but I was as red as a tomato afterwards, it seems more difficult than week 5 run 3, although I did do that on a treadmill in the gym (slightly cheating).

Anyway - Hooray for all of us doing the C25K!

Just discovered this thread. I did W5R2 today, and have discovered in the last couple of weeks that if I listen to a podcast rather than music, it goes much more quickly, so I’ve been catching up on The Guilty Feminist and thoroughly enjoying it!

Week 8 run 2 done... slowly. DS came out with me, he does a Parkrun in 19.30, and declared it was the longest he’s ever run for - 28 mins . Definitely made a positive difference having someone in front of me and I’m confident there’ll be plenty of folk in front at Parkrun when I do it
I stopped twice for about 20 secs each time - it’s almist like I’m scared to keep going
Well done on everyone’s progress 🏃🏼‍♀️

catnut I am still exactly the same. Not sure it will ever be easy for me but just going to keep going and try to silence that voice! Some days are definitely much better than others and not for any consistent reason I can pinpoint. Week 6 onwards for me was harder and I did repeat a few runs but I always got there, so don't give up.

Hi Travelling that is excellent news. I completed W7R2 yesterday and am feeling a bit despondent. I am not finding it any easier. It is a constant battle between the two "voices" - the one telling me to give up and the one telling I can do it/ trust the programme.