To ask about Couch to 5k!

[Trapordo]

Just that really. I started tonight. I done it, feel great for it.

But got home and googled. A lot of websites online and old Mumsnet threads seem to suggest you shouldn't run run the first week or so, and that you should Jog?
An American blogger ive followed also says the same thing.

Can someone explain which is it, do I run or jog for now?

@NoTeaForMe I found a route I liked, went as far as I could until the bell (on the NHS app, there's a half time bell) and then turned around and came back. I must've looked a bit strange I suppose, and it's not everyone's cup of tea, but I liked seeing how much further I got each time. Now I'm running further, ds1 lopes along in front and does a different route each time (purposely making it longer/ more difficult without telling me, the swine )

As for week one day one - I had a stitch and felt sick for most of it The thought of increasing to 90 seconds in week 2 absolutely appalled me. But it works, if you trust it. And if you don't quite make it (as I didn't, the first time I tried 20 minutes) you can just go back and repeat til you feel confident.

NoTeaForMe
Not bad at all. Everyone has their own starting point.

If you find week one really tough then you can repeat weeks.

I found the first bit really easy because I already had good base fitness so I found my rhythm on the running sections and distance crept up quickly, much to my surprise. I'd almost say I felt like a duck taking to water, but later in the programme I found sustaining my preferred cadence really difficult, I struggled when the walking intervals decreased towards the end so spent a while trying to sort my legs out, work out pacing and trying not to keel over in a horrible sweaty mess. 😂

Everyone is different.

8 years ago I was on week 3 of my 4th attempt to finish the C25K program. Earlier this year I was training for my 3rd marathon (obvs had to stop under the current circumstances) so be careful it could lead to things you never even thought was possible. All good of course :)

I nearly gave up and went home in my first session, but I carried on and so pleased I did. I repeated some weeks too.

I've only skimmed the thread so apologies if this has been answered. Someone up thread asked about tracking the runs. Strava is a great app on the phone. I wear a garmin, but these can be expensive. Mine was £200, but for me I knew it was a good investment.

Good luck OP and everyone else currently giving it a go. Best thing I ever did. Really changed my life. For the better.

Just done week one day one, I’m so unfit! My legs feel a bit funny and now I have a rattling chest but apart from that I survived, just!

Well done Op for starting this program!
Have a look at this thread in chat. Everyone is at a different stage of the program, but really encouraging and it helped me to complete it.

Good luck!

Well done everyone, I help run C25k programmes for our local running club so have had the privilege of seeing hundreds of people (mainly women 30 - 55) run 5k. For those of you concerned about speed , I’d say that 95% do it in 35-50mins. They way we manage it is just to add on a minute or two to each run once you’re in week 6.

Concentrate on building stamina and mental toughness to keep going however slowly and gradually speed will come. The important thing is not to fret and worry about next week or the week after, just think how you’ve succeeded so far and go into it open minded. Don’t give up if you have a bad run, everyone has them and they make the good ones even better !

If you're finding it just go slower ! As slow as you like, even if you could walk quicker. Oh and you don’t have to love it (thats a myth) just do it and love it when you’re sat on the sofa feeling proud.

Week one run 2 done, my legs are killing me but I don’t feel like I’m going to pass out as much 🏃🏼‍♀️

Bloody love C25K. Started it last May, took me loads longer than 9 weeks as I kept going to the pub instead of for a run but I did it and I still run. More so in lockdown than I was. Keep going OP, it's fab. Although on that first massive jump to 20 minutes non stop I genuinely thought there was a glitch in the app 😳. I did it but was like this 😒 t he whole way.

Week 5 run 3 is now only days away.... 20 minute run ..... WTAF

I've just started will do week 1 run 3 tomorrow. Can anyone recommend a free app that links with Spotify?

I’ve done my second one today. I kind of did the second one yesterday but I had my children with me in their bike/scooter so had to keep stopping and went a different route for the smooth pavement for them. I’m actually classing it as week one day one as I downloaded a different app (the one that most people on the other thread have mentioned!) Just wondered if anyone can tell me how far/fast they go? Wondering how awfully slow I am...! Thanks.

Cretelover

We've got the one that says BBC at the bottom. Greenblue background. With Michael Johnson etc you can choose as trainers. Links with Spotify so music turns down when they speak

@FreckledLeopard I use Strava to measure distance and route. It’s free unless you want the advance one but I don’t need that. It’s nice to see your routes and also how far you’re going. I’m on week 4 and go just over 4k including the warm up/down walk

@NeverForgetYourDreams don't worry about repeating runs if they seem like too much of a jump. Nothing wrong with repeating for a week while you build up.
Sometimes it's best to jump straight in though. Select some good music and forget about the time and just keep going. I worked out much of running is mind over matter. I found myself settling in a comfort zone of 'ill just run up to that set of stairs' whereas I could actually just keep going if I didn't limit myself.
Start slow. If you feel tired, run even slower but don't ever stop!

I’m going to start this too. Where do you all keep your phone etc?

@barrelohflaughs I have running/yoga leggings which have pockets in the thigh I just slip it into. That's my favourite m. Otherwise an armband (but I find it a bit jiggly) or a stretchy waistband bag.

Tbh most of the time I shove it down my sports bra!

Yes, run at whatever pace suits you. You should be able to breathe and feel relatively comfortable while jogging/running. I did it and graduated to half marathons and marathons. An injury eventually stopped me from running but when I started I did so with a friend who always, ALWAYS ran faster than me. It's a good lesson to settle into your speed as during a race some runners will always take off at speed and you need to have the confidence to stick to the pace you can keep going.

Good luck!

I am doing the final run of Wk9 tomorrow. That's running for 30 minutes. Strava tells me that I cover 2.7km in that time. My Samsung Health app sees my activity as walking! But I am still keeping going till the end, and I will now be working on increasing speed. I have Sarah Millican to thank for it all

I have done week 1 three times now. The first two were fine, but the third time my shins were really painful so I am having a few days rest before giving week one a couple more runs though before attempting week 2

I use the NHS app (With Sarah Millican) and just start Spotify or a podcast - the NHS App just reduces the music volume for a moment when an instruction is given, then plays as normal

@barrelohflaughs I just held mine to start with. Don’t have ear phones. Now I have one of those arm phone holding thingys. Makes me feel like a pro!

The important thing is not how fast you go, it's more that you can jog or run for the time it says without having to give up. It will build up and you will get faster too. What worked for me was to walk as fast as possible during the walking bits and jog as slowly as possible during the running bits. That way I didn't run out of steam! Old men walking dogs overtook me when I started. When I finished I was running for half an hour non-stop but not quite making 5km in the time, so then I started putting in little bursts of speed and a week or two later I was doing 5K in half an hour. Good luck!

Sarah Millican? Have the NHS replaced the Voice of Laura?

(I used the old podcast not the app though )

Oooo glad I have found this thread.

I've put nearly a stone on during lockdown. Combination of not doing the school run, too much beer, too many days sat glued to the news eating crisps etc. I am 42 and was fat before so I need to flatten the curve.

Started it this week. I can walk miles but never ever been able to run even when I was a lithe 20 year old gym bunny doing back to back classes.

Went with dd (15, skinny and fit) and 6 year old ds and the dog (whippet). Was hilarious falling over the dog and ds and dd shouting at us but managed the first run just about. Walked a bit of the last couple of runs tho.

Went yesterday for the 2nd one and felt much better doing it and afterwards. Don't think I am fitter but I could pace myself better. And I actually enjoyed it bizarrely. Ordered myself a running belt for my phone and keys and inhaler (it's a bumbag) and am contemplating some decent trainers.

I have the app that has the different voices, also chose Sarah M but she wasn't available for the 2nd run yesterday so went with Michael whatshisface, the American athlete and he was quite soothing actually. With that app if I play music via amazon music will the voice cut it out does anyone know? Should try it really before we set off.

I’m looking to start this next week. But one problem I have- I’m a size 14-16 (depending where I buy), and I’m a 34/36H. I have 2 shock absorber sports bras I wear to the gym, but I can’t run on the treadmill as there is still ‘movement’ even though my boobs couldn’t be strapped any tighter to my chest.

Does anyone have any suggestions for a miracle sports bra that straps the boobs down so they don’t budge an inch, and stop me
feeling like I’m running with 2 watermelons strap to me.