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?

Enell sports bras are excellent.
Pricey, but the best I've tried and I'm a GG.

Try shock absorber active multi sport

www.bravissimo.com/products/active-multi-sports-bra-be101

Expect to go to the top end of your normal back size (I’m a 34 ish normally but definitely 36 in this). Very little movement...wear a loose top over it and you’ll be fine!

Nakedavengerreturns

Thanks. It's tomorrow morning. Argh

So I’m just back from my official w1r2 now. I ran all the runs and though I didn’t find them easy at all (especially the last two) I did them. I felt so proud of myself, but annoying when they helpfully point out that it only actually equals 8 minutes of running! I did about 3k in the time does that sound ok?

Yay @NoTea! That about how far I went in the first couple of weeks. Going 4km now I’m in week 4. 16 mins of running!

Completed W2R1 this morning. This time last week I was nearly dying after 30 seconds. I went off far too fast, but now I'm super slow, it's much easier and I managed all 6 90 seconds today relatively ok. The plan does seem to work and I am a fat exercise phobic!

I'd love to know the rationale behind it. Especially when it goes from '10 mins run: 3 mins walk:10 mins run' straight to 25 mins run. If you can run for 10 mins, no way do you need a 3 minute run. And the jump from 10 mins straight, to 25 mins straight is huge.

Personally (and I'm only a physio who runs, and has a qualification you cannot possibly check!) I would gradually increase your run time and decrease your walk time - always aiming to run until you cannot run any further, and then only walk until you are able to run again.

Then once you can run for 30 mins without stopping, look at picking up the pace.

Simultaneously, I would be doing HIIT training to increase cardiovascular fitness - and this can also be running. So for example a flat out run as fast as possible until you cannot run any more, then a short rest or jog, then flat out again. But this probs needs a GP approval if you are unfit or have other health issues.

As it stands, the couch to 5k looks about as well-researched as those ludicrous 'squat challenges' you get on facebook, where you imagine you will go from 10 squats to 140 squats (or whatever) in a month.

I'm not saying don't do it, but if it doesn't work out, don't blame yourself - maybe look at a different way of training.

and yes, jogging is slow running.

'3 min walk' early on in that, not 'run' again

Well I ran for 20 minutes today non stop. Week 1 run 1 I nearly vomited during the first 69 second run

Keep at it!

20 minutes !

Well done NeverForgetYouDreams!!

Amazing work @NeverForgetYourDreams It's a great feeling isn't it? Now put your feet up!

Wow, well done NeverForgetYourDreams ! I can’t imagine even being able to run 20 mins.

My Apple Watch will often tell me that my heart rate is too high - is this something I should actually be concerned about or are they no good at tracking that? I am definitely the least fit person I know.

Well done NeverForget - the first time you do that 20 mins run is terrifying but now you know you can do it!

NoTea I don’t know how accurate the watch is, but try to run at a pace where you can have a conversation. I saw a good description of effort levels once - green is having a nice chat with your friend about the film last night, orange is just about keeping the convo going but probably not talking in full sentences and red is “what film I think I’m going to die”...

When you start C25K aim to be in green if possible. You learn to run for the time the build up pace. I started 18months ago, had to redo first few weeks several times. I ran my first 10K this week (I know “real” runners say that they can do that without breaking a sweat), and I’ve doubled my average speed! You will get there if you don’t try to rush it!

Petra thanks, that’s really helpful advice. Problem is I’m so unfit that I can barely walk and hold a conversation —slight exaggeration—

Hmm, why can’t I do the strikeout any more?

I’ve started it this week I’m struggling to do all the full 60 second jogs as I had pneumonia in January and I’m a newly diagnosed asthmatic so I do as much as I can and I will keep repeating the first week until I’m comfortable doing all the 60 second jogs. It may not seem much to some people I go really early so no one sees me but I’m trying

RE bras - M&S extra high impact (zip at the front) are bloody brilliant. I have huge boobs and nothing moves. Go a size up, though.

notea that’s where I started too! Do what you can - even if your run is slower than your walk that’s fine. Repeat week 1 until it’s seems doable if you have to - it’s not a competition. You CAN do this! Get a good audiobook and just go!

lolly don’t let anyone make you feel bad for struggling with week 1. Some people have always been runners, the rest of us have to really work at it.

@petradelphiki. Thank you, I really am struggling but I’m determined x

@Lollyjack it is tough. Ive just done week 1 and the only reason I didn't give up is because my dcs were with me. And dd (15) was shouting at me.

Keep going.

Just finished Week 4 and am really enjoying it! No idea how I'll do the 20 minute run at the end of Week 5, though?!

Petra Lollyjack week one is tougher than I expected. It’s embarrassing that I’m horrified at the thought of running 90 seconds. Just don’t see how I can do it! Also my route isn’t easy. Half the runs are through a woods and it’s really uneven floor with lots of ups and downs. My husband thinks I should go for a run on the pavement as he thinks I’ll be surprised at how well I can do. But I doubt it and would now be disappointed if it made no difference!
The messages on here are great support but I can’t help but feel people started from a better place than me!
Does everybody stick to the rule of running every other day? Thanks

Thanks all
I still can't believe I did it!

Back to intervals for W6 R1 tomorrow but from R3 onwards it's all massive amounts.

But I know I can do it now :-)

NoTeaForMe

We do every other day. And go for a walk on the 'down' days

:-)