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?

I didn't manage to get out this weekend, went for a walk yesterday and back was a bit twangy so skipped todays run. But will try and get it in tomorrow instead.

Not looking forward to 3 min runs though after that. I may definitely die.

I have managed to complete all the week 2 runs without dying. None have been a breeze but at no point did I think that I could run the same amount again!
Tomorrow is a rest day and so I’ll be running on Tuesday. I can’t decide what to do. I don’t want to fail miserably and it put me off but maybe I should give it a try, I do need to remember the good advice I’ve had on here though. I can’t help but try and go quicker. Need to remember it’s not a race!

Also - can anyone help with trainers? I bought some new ones and have ran in them twice now. The right is very comfortable but the left hurts on the top of the foot. Do they need breaking in? Is it as simple as that? These are the ones I bought. www.sportsdirect.com/adidas-runfalcon-trainers-ladies-271131#colcode=27113102
I went for Adidas thinking that I have very comfortable trainers from them so the fit should be right...!

You really need a proper running shop gait analysis but that's hard right now.

I over pronate so need stability shoes. I buy ASICS ones as they suit me well.

Buy from them direct in last season's styles cos I don't care what colour they are!!

I didn’t think I would need a gait analysis just for the tiny bit of running I’m doing. But like you say I can’t now anyway. I only had some really cheap horrible trainers before that gave me a blister where the seam rubbed on my little toe. So I bought these and now they hurt, it’s so frustrating.
They hurt here even when not done up!

That's not right then.

A gait analysis is important as it stops you getting injured. I get shin splints if I don't use stability shoes as the fact my feet roll in on each stride puts strain up my legs.

Someone standing behind you could slo-mo film you run away from them. Then watch the film and see whether you have a neutral gait of roll in or out on your ankles.

That might help you pick shoes?

I started running in 2018. Now I run just over an hour just about every day. Love it!

I didn't do C25K as I genuinely though I wasn't very good at running from school and when I investigated C25K was put off because people seemed to find it difficult. However I was always slightly envious of regular runners.

Fast forward to 2018 and recovery after breast cancer treatment and before that bad sciatica, I was researching 'easy/beginner's' exercise on 'YouTube' and came across this:

https://m.youtube.com/watch?v=9L2b2khySLE

Found I could easily run like this for half an hour. So started going running regularly. Lesson learnt, good technique really makes a difference.

Running shoes wise I did break through the tops of a pair so have these now:

www.altrarunning.eu/uk/paradigm-4-5-1465.html

Brilliant! Fab cushioning (good for road running) and have a 'stability rail' round the edge of the shoe which is more important with cushioning as the foot could slip of the edge of it (like with platform shoes).

Oh and I forgot to say, the shoes have a roomy 'toe box' which prevents you wearing through the top of the shoe with toe movement.

Oh and I don't worry about speed. Don't do any speed work but have got faster. 9 minute something miles last time I measured it. If you look up Maffetone training, where you train mainly at low intensity, you find your body naturally gets more efficient in terms of using fat as fuel. When your body has become more efficient at burning fat for fuel, going faster is naturally less difficult so that's what you do, without especially trying.

GuyFawkes you don’t think they’ll just “break in” then? It’s obviously quite a pain to take them back at the moment.

NoTea, do they hurt where you have circled? Have you tried taking the laces out and re-lacing them? Other than that running socks can make a difference. My DH can't get on with padded running socks as it makes his shoes feel too tight whereas I like them as it prevents my toes rubbing,

veryvery yes, just where I have circled. I haven’t tried that so will give it a go. It’s only on the one trainer which is weird. The other ones is comfortable. I will try that tomorrow. Thanks.

No problem. Hope that's all the problem is and it can solve the issue. Worth trying, anyway.

Morning All,

Went for my first run yesterday. Whilst it was hard, I felt great after and looking forward to tomorrow.

Article in times today with a small section about shoes

www.thetimes.co.uk/article/common-running-injuries-and-how-to-avoid-them-2n39q6hhg?shareToken=ae94315ea0e9f62ad06c4f5878437f49

I had to relace a pair without using the bottom holes - then they were fine!

Another C25K success story here. It works if you just trust the app. If you struggle, as PPs have already said, repeat a week. I did it 3 years ago and despite putting on weight since then I can still run a slow 5k without much trouble after a lazy few months. I remember the feeling when I saw the 20 minute run....but I did it and so can you. If you can't, repeat until you can. Good luck.

I got to week 5 and then got a bit disheartened. However, I have still been going out three times a week and running about 3kms so I guess it has worked for me. Seeing as I had never so much as run for a bus in my life (and I am nearly 60) I feel pretty chuffed.

The most enjoyable part is listening to spoken podcasts instead of the dire music.

Well we did w2 r3 yesterday and did it fine. Have got 3 min runs coming up Wednesday though. Not looking forward to them, but the very first run I did I barely managed 60 secs. Found the 90 sec runs yesterday fine so I might be pleasantly surprised.

I can't ever imagine myself running for 30 mins though. Just doesn't seem physically possible 😂😂

Frouby

I felt like that too but today did week 7 run 2 and it's 25 minutes. I never could have imagined this 6 weeks ago!

Keep it up. Baby steps.

What do people plan to do when they've finished c25k? I've got my final week next week.
Im using the nhs app but can't find an nhs app that would cover longer distances....

I did C25k in 2014 and I’m still running! It was definitely worth persevering with... my mental health is SO much better when I’m running regularly. I should have run my first ultra this spring but it’ll wait...

Good luck and stick with it!

@iano Zen labs have a couch to 10k app if you want to go further. Just skip the first bit as it takes you from zero running like C25k.

Just about to go out for my 2nd run 🙌🏻

I've receny completed it, took me long than 9 weeks due to repeating weeks, injury and illness. I still struggle to run for a longer period of time, I'm.nowhere near 5k but will keep working in that. For me, the goal wasnt to be able to run 5k in 30 minutes (30 mins is the last run) but to be able to run for a solid 30 minutes and I still struggle with that so that is the bit I will continue to work on. I'm only covering about 3km in this time so reckon it'd take me about 45 mins to cover 5k! But I'm.not interested in fast, slow and steady that's me!

Same for me. It's the time not the distance. I'm doing 25 minutes now
And covering just over 3k. The app includes the walking time in the 5k. It's misleading because not many people can run 5k in 30 minutes