Couch to 5km newbies

@ThisIsMyExerciseName 😂🤣 Glad it’s easier now!

Ok, it is definitely easier running slower!

Now I just have to find a happy medium between the pace I seem to want to go, and feeling like I'm trying to re-enact Chariots of Fire...

Hi @ThisIsMyExerciseName you consciously slow down your steps (so yes, fewer steps). Focus on the fewest number of steps that can keep the running action. It is really ‘running’ slower than you can walk. You can increase speed much later if you want to, but it’s the action (having both feet off the ground for a moment) that gives us the health benefits.

Try that and please come back and tell us how it goes 🙂

Ok, I'm coming back to ask for help!

I had a horrible cold/cough thing, so didn't run for a fortnight. I'd just done W5R1 then and found it quite hard. To get back into it, I did one run from W2, one from W3 (both fine) and am repeating W4 now. I'm finding the five minutes absolutely horrendous.

I think I probably go too fast for conversational pace, but can get away with it on the shorter stretches.

I don't understand how to go slower... Do I do fewer steps in the same amount of time? Or the same number of steps but make them smaller? I've tried the fewer steps, but it feels like I'm doing dramatic slow-mo running... or I start bouncing.

I'm halfway through week 3 (weather and family things have meant nearly always two days between runs so probably going quite slowly through the programme).

Three minutes wasn't as scary as I thought it might be. I did peek at some of the future weeks though, and I can't quite see at the moment how I'll get to 20 mins in three weeks! I'll keep following it though and trust that lots of people have done it before.

Interested in the acupuncture… my Achilles are very tender in both legs. Feel a bit grumpy actually. I think I have forgotten that I am in my 50s and not my 20s. I’m 3 stone overweight and haven’t exercised for ages so shouldn’t be surprised that everything is sore and achy!! Rested for most of last week and back to it today.

Sorry, reading that back 20k steps wasn't a good thing- doh!

That sounds painful @Judystilldreamsofhorses. Hopefully the physio goes well. 20k steps is great!

I'm intrigued by the acupuncture @BogRollBOGOF. I find my right Achilles bothers me intermittently so trying some extra stretching and calf building exercises just now. Will hold the pointy things in reserve!

PF sucks! Physios do tend to be good at dealing with that kind of thing.
Accupuncture on my tendon was interesting... flipping hurt in the moment but did help ease it within days.

Back on injury time here. I ran three times last week, then on Monday - all fine. On Thursday I did over 20k steps at work then could hardly bear weight on my right foot by the evening - PF back with a vengeance. I’ve spoken to a physio and am booked in on 5 October (first available appointment). They recommended some shockwave therapy (?) costing £££. I self-referred through my GP about eight weeks ago but realistically it will be into next year I suspect.

Currently sporting a foot support bandage thing with a gel pad I bought from Boots, and feeling sorry for myself!

My long runs 12'30, gotta work on my stamina

Agree it's lovely running weather at the moment - got to build up the distance during the nice time before the dark slog of wet winter!

10:15's a great pace!
Mine was a good bit slower but that's good for building distance up.

I'm working from 5k towards 6k. Trying to do shorter tempo runs and some hill runs in the week with one 'long' run.
Managed a mile at 10'15 pace today which was a big achievement!
Was thinking maybe I should do what you are and try a longer run with walking intervals but I just find it so hard to get going again when I've slowed to a walk!

How's everyone doing?

Routine is still being evasive here, but I am extending past 5k by "Jeffing" basically running/ walking intervals and using the C25k+ podcasts. It's begining to feel like I'm doing "normal" runs again and getting out on routes I haven't seen since the start of the year.

This is one of the best times of the year for running. Warm sun, fresh breezes, good daylight, changing nature.

I'm still digging the C25k podcasts out. New term, new routines and my ankle needs to adjust to different levels of regular walking around so getting ambitious on longer/ harder runs wouldn't be great, and while I'm in catch-up mode over the next week or two, it's nice having those fixed times for runs.

I did w2r1 tonight, it should have been yesterday but it was absolutely bucketing it down! It was ok, hopefully I'll find it easier next time. I have a bit of a fear of the unknown, so now I've done it once I think I'll be better.

I’ve run twice this week using Runkeeper and three minute intervals - trying to go gently while my foot is still not 100%. I’m averaging out about 9mins per KM including the walking bits which I am fine with. My plan is to do four minute intervals of run/walk next week and increase it gradually I think.

It’s annoying when I was doing 30 minutes straight six weeks ago but better than sitting on my arse, I suppose!

Hello and welcome!
It does come back better than you expect.

I'd planned a run today but will defer until tomorrow to recover from a squat-heavy return to my circuits class. My quads are not happy and are pleading for a rest day!

Hi all
May I join please ?
I completed last July , moved house the same week and never took up a single run since so totally will be back to run 1 week 1
Feel so worried and nervous to start again so been putting off starting

Can I join too? I used to run a lot about 20 years ago but just stopped doing anything! I’ve been walking 10,000 steps a day for the last month to build up and then started using the 5k runner app last week. I will train 3 times a week with a Parkrun on Saturdays. My goal is to complete a marathon by the end of next year but gonna take it slow and steady and crack the 5k first 😅.

Hope you don't mind me joining. I completed c25k for second time in March (having done it in 2020) only to completely lose the plot so this morning I put my trainers on and started again. Switched from Sanjeev to Jo W and aiming to be running 5k (not in 30 mins!) Regularly by Christmas

I've done the second one now. I swam 2.5 km last night, so suspect I will sleep very well tonight!

I have no idea if I'm going too fast or too slow. I was consistent though — 160 steps in each 60 seconds of running which surprised me, I thought I'd slow down over time.

I found tonight easier than the first one, probably because I knew what I was doing. I might have to find a bigger lap to do, although I did appreciate the lady who gave me a thumbs up when I passed her waiting in her car for the third time.

I'm looking forwards to getting my routines back again next week 😎

Well done, @ThisIsMyExerciseName !

I did a gentle “run” today - my first in a month after injuring my foot. I used Runkeeper and alternated run/walk at three minute intervals, and stayed close to home in case I got pain and needed to return quickly. Nine minutes per KM so very slow but I am glad I went. Hopefully my foot is okay tomorrow.

Well, I decided to just give it a go, and went to some houses fairly near to me that do have pavements and did the first one! It worked well actually, I found a place I could do 'laps' without having to cross any roads.

One slightly rubbed heel and slightly achy legs this morning, but I'm very pleased I did it!