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Couch to 5km newbies

381 replies

MistySkiesAfterRain · 17/04/2022 20:16

I'm redoing the NHS Couch to 5km. Last did 5km in 2016 and most recently have got to Week 4 before losing interest! Not this time. I am going on holiday in 5 weeks and would love to get to week five by then.

Week 1 Run 1 (W1R1) done today. I ran really slowly but it did get easier.

Here is the link for anyone new:
www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/

Recommend the app (my favourite is Jo Whiley).

OP posts:
JalapenoLover · 26/05/2022 19:23

BogRollBOGOF · 25/05/2022 17:39

Just scuffed my hands lightly, no dramatics this time! The ground was slightly dampened by the recent rain which probably helped.

Having a rest day today, well busy with other stuff. Will probably next run on Friday.

Glad to hear it :). I did week 6 run 2 today - 2 x 10 mins. I think I preferred the 20mins non stop.

BogRollBOGOF · 25/05/2022 17:39

Just scuffed my hands lightly, no dramatics this time! The ground was slightly dampened by the recent rain which probably helped.

Having a rest day today, well busy with other stuff. Will probably next run on Friday.

JalapenoLover · 24/05/2022 16:36

BogRollBOGOF · 24/05/2022 16:20

You should be fine to pick up where you left off. It may even feel better after a good rest. Maybe one of the week 6 runs if you need the confidence boost, but the progress from week1 to week 6 won't be undone that rapidly 😊

5.3 done. It went well despite not doing the easiest route. I fell over again though, similar area to a few weeks ago. Not as gymnastic this time, but it's funny that I've never really fallen over when running for the past 8 years. I think my balance must be slightly off from injury. I've gone through that area squillions of times and it's not unusal terrain to me.

Thank you :). Sorry to hear you fell over. Injuries do have quite an impact in balance. Did you hurt yourself?

BogRollBOGOF · 24/05/2022 16:20

JalapenoLover · 24/05/2022 06:45

Good to know about the recovery week. I'm away from Sat for a week. I'll be 2 runs into week 6 so I think I'll just not run for a week then come back and repeat week 6 again. Or would it be better to do week 5 again when I come back?

You should be fine to pick up where you left off. It may even feel better after a good rest. Maybe one of the week 6 runs if you need the confidence boost, but the progress from week1 to week 6 won't be undone that rapidly 😊

5.3 done. It went well despite not doing the easiest route. I fell over again though, similar area to a few weeks ago. Not as gymnastic this time, but it's funny that I've never really fallen over when running for the past 8 years. I think my balance must be slightly off from injury. I've gone through that area squillions of times and it's not unusal terrain to me.

JalapenoLover · 24/05/2022 06:45

BogRollBOGOF · 23/05/2022 22:00

It's really lovely seeing updates where it's "clicked" for people 😊

I've had a decent rest and ready for 5.3...
Week 6 is easier, so I'm not so concerned about my ankle although it was actually my hips giving me aggro last week which is kind of good. If the 25 min runs from 6.3/ wk 7 are a bit much, I might alternate in some of the easier ones to ease the load...

Longer term it's good to have a monthly, lighter "recovery week" which is why 6.1 and 6.2 dial it back a bit after 5.3.

Good to know about the recovery week. I'm away from Sat for a week. I'll be 2 runs into week 6 so I think I'll just not run for a week then come back and repeat week 6 again. Or would it be better to do week 5 again when I come back?

BogRollBOGOF · 23/05/2022 22:00

It's really lovely seeing updates where it's "clicked" for people 😊

I've had a decent rest and ready for 5.3...
Week 6 is easier, so I'm not so concerned about my ankle although it was actually my hips giving me aggro last week which is kind of good. If the 25 min runs from 6.3/ wk 7 are a bit much, I might alternate in some of the easier ones to ease the load...

Longer term it's good to have a monthly, lighter "recovery week" which is why 6.1 and 6.2 dial it back a bit after 5.3.

BonjourCrisette · 23/05/2022 21:38

Hi all, glad to see this thread. I'm starting week 5 tomorrow. I've tried C25K twice before and injured myself both times so this time I am taking it really easy and leaving two days between each run for recovery. It is going pretty well so far and I'm actually finding myself looking forward to getting out there (apart from I think it is going to rain tomorrow).

Haggisfish3 · 23/05/2022 21:11

@Thighdentitycrisis it took me 42 minutes to run my first 5km. I got faster fairly quickly after that.

milkfromthesleepycow · 23/05/2022 17:50

Week 3 complete! Looks like quite a jump in week 4 with 5 minutes runs. Strangely looking forward to it!

Thighdentitycrisis · 23/05/2022 17:15

I run 3.6 km in 28 minutes that’s not going get me to 5k in 2 weeks! How do I run faster? It felt fast to me!!

Thighdentitycrisis · 23/05/2022 17:10

Im on week 8
have found I can’t run if I have drunk alcohol the day before

im interested in finding out how to run faster. I’m still only light jogging

biscuitcat · 22/05/2022 20:48

Thanks for the tips about trainers ladies - I've just had to splash out on hiking boots to replace my leaky ones so will see how far I get on my current trainers!

@JalapenoLover I absolutely know what you mean - I would say this is the first time I've actually enjoyed exercise, which feels so lovely as before doing this it's always felt like something I have to do rather than want to do.

@Nidan2Sandan wow that's incredible! You must be so chuffed with yourself xx

JalapenoLover · 22/05/2022 19:59

Nidan2Sandan · 22/05/2022 19:45

I did W9R2 yesterday and felt fantastic so carried on running for longer & did over 5k!

I felt amazing!!

I have the 5k race for life in 3 weeks so its given me the confidence to think that I might be able to do this.

That's brilliant!!

Nidan2Sandan · 22/05/2022 19:45

I did W9R2 yesterday and felt fantastic so carried on running for longer & did over 5k!

I felt amazing!!

I have the 5k race for life in 3 weeks so its given me the confidence to think that I might be able to do this.

Haggisfish3 · 22/05/2022 18:05

@JalapenoLover yay!! I know exactly what you mean. I love feeling the earth disappear below my feet. And knowing I can run 5km without stopping so could run far in an emergency if I had to!

JalapenoLover · 22/05/2022 13:35

Hope that makes sense! I just love the freedom running offers. It's kind of meditative.

JalapenoLover · 22/05/2022 13:29

I did w5r3 today! Can't believe I might actually be becoming a runner! I've always be envious when seeing people running, because I knew they must get something from it and plus it's free and you can do it whenever/wherever you want, but I didn't think I would ever enjoy it, like they seemed too. Anyway, now I do enjoy it and I'm excited to get fitter and stronger and also at the idea of having something free/flexible that makes me feel good.

BogRollBOGOF · 21/05/2022 08:50

biscuitcat · 20/05/2022 10:07

There really is something in trusting the programme isn't there - did W3R1 today and was dreading the 3 minutes, but not only was it fine, I enjoyed it! I felt so chuffed when I got home (and even ran in the rain - feeling like a proper pro!).

In terms of trainers, when does it become important to start thinking about proper running ones does anyone know? I'm using a pair of normal sports trainers at the moment, but haven't had gait analysis done or anything at a running shop and I know my ones could be more comfortable. Keen not to injure myself just as I'm feeling more confident.

It will vary from person to person.

I had notions of running, bought some decent trainers did a pregnancy test 2 weeks later and two babies later, (so after about 3.5 years) did C25k, so the trainers were a bit elderly and knackered. I can't remember when I replaced them but it was probably roughly around completing when I realised I actually quite like running so was worth it.

Weight puts more pressure through the shoe, as do "odd" gaits. Some people are more prone to niggles and injury. If you're happy and feeling good, I wouldn't rush for the sake of it. Up to 5k a few times a week is a fairly light load.

In a typical year where I'd race 2-3 HMs I'd get through 1.5- 2 pairs per year, but I'm a niggly runner, in need of support and while I'm not "heavy" my feet are dispropotionately small for my build which is pressure on the shoe. I tend to find that niggles (such as tired shins) creep in around the same point that wear patterns show on the soles, and uppers look worse for wear. I tend to then semi-retire the old pair for walking around and get another year out of that.

JalapenoLover · 21/05/2022 07:55

biscuitcat · 20/05/2022 10:07

There really is something in trusting the programme isn't there - did W3R1 today and was dreading the 3 minutes, but not only was it fine, I enjoyed it! I felt so chuffed when I got home (and even ran in the rain - feeling like a proper pro!).

In terms of trainers, when does it become important to start thinking about proper running ones does anyone know? I'm using a pair of normal sports trainers at the moment, but haven't had gait analysis done or anything at a running shop and I know my ones could be more comfortable. Keen not to injure myself just as I'm feeling more confident.

I'm not sure about the trainers but have heard people say after week 4. I have some good trainers and I wear thin running socks and another pair of socks with them. As I'm running very slow, I'm really concentrating in foot placement and alignment. I haven't had any niggles so I haven't had a gait analysis yet. Will see how it goes.... I think it's a great idea if you want to see how you run so I may do it sooner.

biscuitcat · 20/05/2022 10:07

There really is something in trusting the programme isn't there - did W3R1 today and was dreading the 3 minutes, but not only was it fine, I enjoyed it! I felt so chuffed when I got home (and even ran in the rain - feeling like a proper pro!).

In terms of trainers, when does it become important to start thinking about proper running ones does anyone know? I'm using a pair of normal sports trainers at the moment, but haven't had gait analysis done or anything at a running shop and I know my ones could be more comfortable. Keen not to injure myself just as I'm feeling more confident.

BogRollBOGOF · 19/05/2022 13:46

It took me 5 months to complete first time, rest days, baby, bronchiolitis, mastitis, Christmas, repeating runs if I'd had a really tough one, starting a new job.

Fit it in when you can. Do some strength exercises when you can't- 10 mins a few times a week makes a difference. You'll get there.

I like trail and have been keeping to it recently. I find it interesting and long-term it's good for ankles/ balance although maybe not the easiest starting point. If running road/ pavements, change directions as there's a camber on the road/ dropped kerbs and that can cause strain on ankles/ knees. Running on the actual road can be hard if mainly keeping right for visibility.

I don't think my balance is quite where it usually is as I tripped and went flying bruising my shoulder a few weeks back. I normally manage to save my fall and stay upright.

JalapenoLover · 19/05/2022 13:36

Tortoisetroubles · 19/05/2022 08:49

I've ended up having to miss this week as I did run on my really mild ankle pain last Sunday for W3R2 and have now had a really painful swollen ankle all week, can barely walk, so that was a mistake. Frustrating as I really felt I was getting the hang of the 3min runs for week 3, and I didn't even slip or fall, no idea what happened. I bet I'll have to start all over again once my ankle feels better. I've been looking at what I can do to support my ankles for when I re-start, does anyone run with ankle supports/compression socks and do they help if you've had an injury? I was running on rocky uneven ground too so I'm going to stick to the pavement when I start again.

Sorry to hear about your ankle injury. I also have issues with ankle stability. Keeping to flatter ground will help. Ankle/balance exercises too. Maybe see a physio if you feel it's not improving. Running is hard on ankles and they take time to adjust to the new demands so take it slowly. I know it's frustrating.

Tortoisetroubles · 19/05/2022 08:49

I've ended up having to miss this week as I did run on my really mild ankle pain last Sunday for W3R2 and have now had a really painful swollen ankle all week, can barely walk, so that was a mistake. Frustrating as I really felt I was getting the hang of the 3min runs for week 3, and I didn't even slip or fall, no idea what happened. I bet I'll have to start all over again once my ankle feels better. I've been looking at what I can do to support my ankles for when I re-start, does anyone run with ankle supports/compression socks and do they help if you've had an injury? I was running on rocky uneven ground too so I'm going to stick to the pavement when I start again.

Nidan2Sandan · 18/05/2022 19:32

I'm mostly struggling with time to fit it in. I am only managing to run once a week currently.

I do martial arts 3 times a week as well, but with kids, shift working husband, clubs, a full time job which is so mental I rarely get lunch breaks or finish on time I just cant find that spare 45 mins I need.

JalapenoLover · 18/05/2022 15:32

Glad to hear you are feeling an improvement :). Combining earlier/later weeks could work well. I will try it. Thanks x