Those who competed C25K / went from unfit to a runner- I have some ques

When i started running I found the breakthrough was when i could run and keep going. As others have said - start slower so you don't get in oxygen debt.

The way I did this was the usual run, walk, run walk. But I used my phone to see what sort of pace I was doing. I realised that the first bit was faster than the last bit. So i used the pace thing on Strava to start off, and stick to, the pace that I ended up with on the previous run (including the walking sections).

It worked! Having a device showing me I was going too fast was much better than relying on my gut feel. Once I could run for 20 minutes without stopping it opened things up and i have since sped up - doing park run. Then I changed focus to longer distance (to burn fat) so last year did a 10k, this weekend a half marathon!

Worth a go. Don't compare pace to others, just to yourself to get a pace you can sustain.

Sorry, the aerobic routine is 20 minutes, I meant to type.

I'm feeling like that too. My weight has gone up in the last decade and the strained piriformis gave me sciatica which was quite debilitating. Walking any distance was an issue for a while. Many exercises just seemed to worsen it. However I bought an electric muscle stimulator belt and set it to work on my stomach muscles which has seemed to help. From there I started walking most days and recently started doing this easy 30 minute aerobic routine mostly everyday:

(I liked it because it said 'low impact! and is just 20 minutes!). This is along with some exercises the hospital gave me after a mastectomy. Now I've added the running! It's made me feel really empowered!

Amazing! I was so unfit at school, literally never exercised as an adult and even now sometimes when I’m running (not do much this week as I’ve struggled with stitch and knees!) I almost have to pinch myself that it’s really me! It’s changed my life!

And I did my second, ever, 30 minute run without stopping, today!

I'm new to running. Cross country at school used to half kill me yet I could cycle for miles! That always put me off running. I just thought I couldn't do it because I knew I was fit enough to cycle. However after straining my piriformis muscle cycling has been out for the last few years.

Thanks. Did you run before your treatment and have to stop, or are you new to it?

I’m new (started as absolute non-exerciser in January) so it’s taken this long really to build up fitness and stamina, I haven’t really considered technique. Now I’m doing 10km regularly I am feeling the burden of poor technique- I feel like fitness wise i could run further but I’m scared to push on in case I end up injuring myself!

Thanks. So far, so good ! This article about some of the science behind the technique is also interesting, I think.

www.championseverywhere.com/niko-niko-pace-gentle-path-success/

I’m sort of doing half of it anyway, but I’ve been pushing myself a bit recently and now have made my knee sore- I think in trying to speed up I’ve lost track of landing on the balls of my feet. Definitely will try this tonight.

Hope you are recovering well

thenewwaver, thanks, I thought so too. I just absolutely bowled over I can actually run! Just recovering from having cancer treatment and felt so unfit but did not want to go for the burn whilst recovering. This is ideal.

Slowrun that’s a very interesting video and I’m definitely trying that technique tonight!

I could not run at all. Not even 100 meters. At school, I was always competing for the second to last place. I am now always in the first 1/3 in any race I've participated in, including half marathon.

But C25K didn't work for me. I never improved. I needed to find a speed I could keep for a few K , no walking. Sure, at first the tempo was slower than walking speed, but once I got the endurance, I could start working on that.

I thought I couldn't run at all. Turns out I just had awful technique. I saw this YouTube clip yesterday, corrected my technique and ran for half an hour and didn't feel fit to drop. Here it is:

I did post this in a thread I started, it has been such a revelation. But it has really made me excited. I can actually build from here. I think the running coach on this clip is lovely, it makes me want to visit Japan. From looking at this I watched more clips about natural running techniques and barefoot running. What he said really seems to concur with other people too.

25 minutes nailed tonight and no foot pain. Weird!

Done my 17 minutes of 25 today as had to cut it short due to pain in my foot. I have plantar fasciitis flaring up and I’m really worried I’m going to do some lasting damage like I did to myself before.

I’m so annoyed. I’ve just started to get myself on track and this happens. Not happy!

I’m on week 8 of C25 and the difference between how I felt at W1 and now is immense. It’s still bloody hard and I’m basically being lapped by snails but I’m doing it! I really rate the cC25 podcasts as I have the mindset that I’m not ‘allowed’ to stop until I’m told to - it’s really helped get over that strong urge to walk instead. I’ve also just signed up for my first ParkRun - am aiming to start that once I’ve cracked the 5k distance.

Oh and I didn’t start tracking my runs until week 7 - I’m using Strava and it’s been great to seem improvements run after run.

Even if you are walking some of the time, I think it's fun to track your runs, and in the future you can see how much progress you have made. You may also be running a lot faster than you think on the run sections!

Some people find music really helpful, so it is worth a try.

The 8 minutes on C25k was the first time I had EVER run that far in my life without walking. Breathing was always a big factor, and the shin splints from my untrendy M&S trainers.

Breathing in 1, 2 and then "relax" for two counts helps me. I don't often have to conciously do it now, usually at the end of a long race.

Music you like helps. I was doing a HM today and by 11am it was a scorcher. I ended up croaking along out loud to the Red Hot Chilli Peppers as I ran because by mile 12, anything that distracts you is a good thing. My pace picked up just from singing! It also means you're breathing enough

You may need to slow down a little, even if you're not convinced that you're fast to begin with. I liked the NHS podcasts as the (naff) music is a good pace and beat. I still use the C25k+ ones.

I find running to things with strong lyrics helps me as I sort of breath it as I’m running. And slowing down the pace as I find I’m more likely to go too fast then need to slow down if I’m alone. Breath in for four, out for four

Another tip I was given was to run up the hills and recover on the flat/down hill rather than walk up the hills- it’s improved my fitness a lot.

I take it very slowly for the first km or so and find that really helps. If I start off too fast the rest of the run never really gets easy, but if I go slowly and let my body get going then it’s much easier.

And there will always be someone else for whom it’s their parkrun too, so don’t be shy - you’ll love it!

Go to a parkrun.
I am one of the slowest and it s fine. Just follow everyone else... and listen to the briefing they give beforehand.

Whereabouts are you Op as I'm sure there would be a MN in your area who would do Park run with you (I know I would - I'm in the West Midlands).

I did couch to 5 k from Jan onwards and finished my 10th park run today. The first mile, or third of the way, is the worst for breathing, and then like everyone says you find your rhythm and settle down. My best breathing is 2 in, 3 out.

The hardest transition for me was going up from 8 minutes. I just had to keep going until 10 minutes. Your body can do it when your mind says 'no!' You just have to keep on. I still to this day go, I am lapping that bin, that bench, that lamppost, that hillock, I can keep going ten more paces...ten more paces...

Breaking it down into small (tiny) chunks is helpful to me. Good luck! You can do it for sure, if I can!

I am week 8 c25k and have had to break for a bit as my back was agony last week and I have had some issues with my foot and concerns about plantar fasciitis creeping back. I am dying to get back out running and I never thought I would feel like that!!

I’m going out tomorrow - I haven’t hit 5k yet but am hoping I will this week with the extra time. It’s taken me longer than the 9 weeks due to problems with my feet and being ill with a cold for a fortnight but I’m back on it!

Entered a 10K in September so I have that to aim for!