Has anyone actually ‘got fit’ from c25k?

[CheesePleaseCheese]

I do a lot of walking and I’m on my feet a lot, always average 10,000 steps a day. But i feel terribly unfit.
I have around a stone to lose but my primary goal is to build up fitness and hopefully lower my resting heart rate.

Has this worked for anyone? I’ve just done w1r1 and couldn’t wait for it to end 😆

Yes me. Still running 20 years later. Do it op.

@Gelatibon brava that woman! I’m inspired to keep upping my distances.

I did it and at first couldn’t run for the full 60 seconds intervals. I now run half marathons!

Yep!

April 2023 I did the first run. It nearly killed me. Nose bleed afterwards, could hardly walk the next day.

Am stubborn though, so kept on trying.

I'm running half marathons now, and last week managed my first ever sub 30 min 5 k.

Slow and steady may not win the race, but but it has probably increased my life expectancy. Resting heart rate is 56 bpm and I've lost 4 stone.

This is so encouraging, thank you and well done to you all!

Do you stick rigidly to the plan? 3 times a week with a rest day in between or do you up it a bit?

I wouldn't recommend doing more and if you find it hard slow down. The biggest mistake beginner runners make is doing too much too quickly.

If you want to exercise in between sessions, do some yoga or body weight exercise and stretching, maybe swimming.

I've restarted it several times over the years, and often repeat a week if I need to. I certainly don't ramp it up and skip the rest days!

That’s definitely been my problem in the past, tried to overhaul every aspect of my life all in one go, going against advice of taking it slow.

I shall stick to walking tomorrow then and attempt another ‘run’ on Friday 😬

I did it post babies and it pushed me back into fitness. I always wonder why the NHS doesn't have more basic yoga/basic HIIT/basic exercise sessions on its site. Would cost peanuts (in the grand scheme of NHS spend!) and if it got a few thousand people doing that exercise, it has to be worth it! They've got a few at the moment, but they're pretty shonky and hard to find.

I did it once and no. It just made my joints hurt. Walking is better if I can manage.

Yes. Started C25k 10 years ago. Now 3 stone lighter and regularly running up to half marathon distances.

I did it years ago. It started me on a route to doing half marathons in under 2 hours in my 50s, sub-50 minutes 10kms. And motivated me to get cycling as well, so I could do up to 100 miles easy.
It's a starting point, not the answer to everything.

I restarted yesterday, having had surgery in January and it is going to be an easy reintroduction to running for me, to prevent me going in too hard too soon.

There is a club near me which runs C25K sessions to help people keep at it. Maybe look for one of them?

In my view, to be truly fit you need weight and abs training in addition to cardio.

Try...
Caroline Girvan
Bowflex 3-minute plank
Growingannanas

And The Blood Sugar Solution will help with cutting down on sugar.

yes, I'm cv fit due to running.
but running (or walking) alone will not do much. you also need to add strength training.

It's all relative isn't it. Running 5k three times a week will get you a lot fitter than not doing anything.

There's always going to be someone fitter and 'better', running 10k every day and doing 60 mins of weightlifting, along with a dawn yoga session and a lunchtime swim.

@CheesePleaseCheese in short, yes. Just stick with it. When I began my C25K journey I was 3 stone over weight and hideously unfit. I couldn’t run for all the intervals of week 1 run 1, I just did what I could for as long as I could. And I stuck to it, sometimes repeating the same week 2 or 3 times before moving on. It took me 9 months in total, but I can now run 5km+, and complete faster, shorter runs too. I sometimes re-do a week so I can listen to Sarah Millican pushing me on for a bit of a boost!
The irony is I haven’t dropped a load of weight, but I have gone down nearly 2 dress sizes.
Treat yourself to some decent trainers, sports bra and work out gear and listen to some good music. One step at a time is all it takes. Good luck!

Yup it sparked not just a love of running but a need to run! I’ve since done several half marathons but now do more gym stuff as I’m old and knees are knackered!! Still feel that need twice a week at least particularly on gorgeous days

I stuck to the programme, as knew if I missed one I’d just stop. I am not a natural runner, but can’t tell you the sense of achievement when I completed it.

I run 30minutes 2x per week on a treadmill at home & do an online Pilates class 3x per week & try to get out for a walk each lunch hour.

I find this suits me & feel proud of myself, which in turn encourages me to keep going.

Since May 2020 I’ve dropped around 3stone & stayed at this weight despite peri & then menopause

I’m 51 & feel my fitness levels are the best they’ve ever been.

Stick with it. Run REALLY slowly if you are finding it hard work. The speed does not matter at all, just keep moving. It's a really good programme and you will be amazed at how long you can run for in a few weeks time. I find listening to music while running helps as a distraction so I don't spend too much time thinking about how I hate running!

I used it to get my little jack russel used to jogging so he could jog with me. Worked for him.

Why not just try increasing your walking intensity? Do it intervals, fast as you can for a few minutes then brisk for a few minutes. Include hills and stairs. The weight drops off me when I do that compared to plodding through my 10k steps at a 'moderate' pace.

Just to add to the positive chorus, the programme is so so good. As others have said, go slow. The key is to actually get out there and do it, regardless of how slowly you have to go. It was designed so well that when the runs jumped up in length (I think it goes from 5 to 20 minutes at one point!) I actually found it easy, and keep in mind I started as the most unfit person ever.
One bit of advice I'd give is do a route with some hills - even very gentle ones - if possible as I noticed a big difference between me and friends who only ran on the flat.
I'd also say that once you've finished it you might find that your speed means you're not covering 5k in 30 mins or anywhere near - but that is where interval training and the beautiful motivation of Park Runs kicks in.

I’m on week couch to 5k week 7 and running 25 minutes. A few weeks ago I was struggling to run for a minute. For context I’m 42, I’ve lost 13 stone (but still quite overweight). I run early so there aren’t many people around.

I found running where people are was soul-destroying. I'd be going so slowly walkers would hear me puffing and wheezing behind them, move over to let me pass, then having to wait five minutes before I'd eventually lumber past. To be overtaken by some sprightly young thing with a swishy ponytail. All just dreadful.

Hence no park running for me.

Ridiculously lively music helped me find a pace that averted death - Saturday Night Fever album, 20s piano jazz and big band.

I did C25K about 15 years ago and the scariest week was about half way through when you jump to running 20 minutes continuously- but you’ll manage it and be amazed at yourself! After that it’s building up further to 30 minutes of running which happens easily.

I kept running regularly, including weekly 10K’s and further as well as half a marathon. About 3 yrs ago I got a dog which took up all my time so running fell by the wayside along with a questionable knee - but I am trying to get back into it as I do miss it (and the dog can join in depending on route).

Stick with it, you’ll surprise yourself, feel fitter and eventually become confident and actually enjoy running.
Good luck and enjoy ☺️🏃🏻‍♀️🏃🏻

yes - in fact doing a 10k run end of May. BUT I also do weights in addition