Any Couch25K new starters?

[ASecretLemonadeDrinker]

I got abit fitter a while back (had a trainer), he moved away and I kept it up and jumped in at about week 4 or 5, but that was months ago now I really need to get fit for a job and lose at least 1 stone (ideally about 4!) Anyone want to start with me? Or are all the newbies jumping straight onto the massive thread? :)

OHugeWerewolef, that is a great idea - stick with the 30 min runs in the week and then longer ones at the weekend.

I am already beginning to think that running for only 30 mins, and only 3 days/week is not very much and I should do more, which is crazy talk for an exercise-phobe like me.

On a different note, I have suddenly just started to notice how many joggers there are in my area, at all times of day. It's a lovely feeling to watch them go by, and think 'ooh, I'm one of you lot too' instead of thinking 'hmmm, I really should do some exercise'

:)

It's addictive, isn't it?

According to brother, that's a perfectly reasonable way to keep pushing yourself a bit: if you're pushed for time during the week you can do shorter, more intense workouts or just enjoy the run, and then when you've got a bit more time - say at the weekend - you can start gradually extending your run.

I think the trick is to keep a balance between not pushing too hard and putting yourself off, and making sure you don't get stuck in a comfort zone that you struggle to get out of.

I have had very achey legs after running the 20 mins straight, and was so tired I feel asleep in front of the tv at around 9pm that evening. But wierdly, looking forward to doing it again tomorrow.

I totally agree, it's about getting that balance right of enjoying yourself but also pushing yourself to do better.

I have ordered a new sports bra, and am ridiculously excited about trying that out at the moment. Now I have some proper Nike capri running pants (instead of my old trackies), I feel like a proper runner.

What do you guys wear when it gets cold? Will I need some sort of running jacket?

All the times I've run in the past I've always just put a jumper on, or a waterproof if it's chucking it down. I suppose I'm a bit 1950s like that You can buy wicking underlayers, as these apparently keep you warmer, but IMO for a 30-minute run it's no big deal to just get rained on for a bit

I do get tempted by those criminally expensive fancy breathable jackets you can buy though...

ristretto you can do it - i was very nervous at the start of each week - but so proud when I got through each stage. Just done week 9 run 1 - 30 minutes solid! It can be done. Keep going, you can do it!

ristretto Don't panic. You can always repeat weeks. I repeated wk5 three times, first because I was struggling a bit and then because I had a bit of knee pain. I'm now on wk7 and really enjoying my 25-minute run! I'm at myself because I had no idea I'd ever be able to manage 25 minutes at a decent pace.

If you're struggling with the last 3-minute run, just do the week again - by the time you've done a second week at that level it'll be a breeze to move on, and you won't have put yourself off by making yourself too uncomfortable.

AH that's good to know about the (lack of) running jackets, I shall continue running in my old hoodie top.

Rissetro,can you run in the mornings? It will be lighter once the clocks change - I usually go out around 6.45am, when it's still dark, and return home by 7.15am, by which time it is light. I also see a lot of early risers out and about, who are less scary than the night owls! I'd also second (third?) the suggestions of repeating weeks if yuou can't complete them.

OHugeWereWolef, well done on your 25 min run [hgrin]

W6r1 completed this morning, the first 5 min run was tough, I was not out of breath, but just had very achey legs after finishing w5.

My shins in particular were really sore throughout, does anyone else get this? Any idea what would help me before my next run on Monday? A bit worried that this will throw me off course.

ristretto I totally agree, I love having that me time in the morning, and getting back home before DH and DDs are awake :)

Run, then cup of tea, in a silent house - bliss!

Ugh, I am hoping the shin pain is not shin splints, does anyone have any experience of this?

I don't want to have to stop running :(

did my first week 9 run - why does that extra 2 minute make me ache so much!!! 30 minutes is definitely a real workout!

Good on you Idealism!!! I should have done run 3 week 8 today but its DHs birthday tomorrow so we went out for lunch and shared a bottle of wine (which went straight to my head!!) and then came home and he decorated the round chocolate cake I made him into a lightening McQueen cake except the red icing isn't very red- more pink. DS and DD are delighted with it though!!
He's 32 going on 3!!
Anyway I'll finish week 8 tomorrow and then look forward to week 9!

Vanimal, if you're getting shin pain then pay attention to that! I doubt it's shin splints yet but if you ignore shin pain that can develop.

What's your warmup routine before you start a run? If you don't have one that's probably what's causing it. You need to stretch out the muscles at both back and front of your legs. 5 mins can be plenty, but I have a tendency to leg pain (I am sturdily built) and find stretching before (and preferably after as well) is essential if I don't want twinges for the rest of the day.

Have a google around 'running shin pain stretches' and 'running warmup' and similar. There's lots of good ideas for stretching out there, as well as ideas for strengthening the muscles around the shins and knees. Don't ignore it - you don't want to end up withstress fractures

OTheHugeWerewolef thank you, I have looked online but there is so much info on there, I just want some advice from friends instead. I don't know anyone in RL who runs, so thank you.

I don't do any warm up except the 5 min warm up walk. The day-long pain has gone, but they are still sore if I press them. Should I continue to run, but do some stretches beforehand, or do I need to take a break to let them recover first? And then continue where I left off or go back a few weeks?

Ladies, sorry to butt in but I thought you may like to know that Aldi have some running stuff in at the moment.

If you go to www.coolrunning.com, there's a page called 'Stay Loose' that has some great stretching exercises to loosen you up before running. I do a compact version of the routine they suggest and find it makes a massive difference to how much I enjoy the run, and also how much I feel it afterwards - especially knee and shin aches.

I had a bout of sore shins a few weeks ago - I found a few exercises that seemed to help.

• Calf stretch: Standing with your heels hanging off a step or kerb, then dropping until you feel the calf stretch, standing up on tiptoes, then dropping again for a few reps
• Shin stretch: Bring your heel up to your bum, grab hold of your toes, and pull your toes toward your buttock. Feel the muscle stretch out along your front upper leg and shin.
• Shin strengthen: This one seems weird but really helped. Sit in a chair, and put one foot on the other. Pull up with the toes of the lower foot, and push down with the upper foot as though you're trying to stop the lower foot rising. Hold for 10-15 seconds then swap feet.

Off the top of my head, those were the key ones that seemed to help. But generally if you spend a few minutes stretching before you head out, or between your warmup walk and starting to run, you should head the problem off (hopefully)

Thank you so much OHugeTheWerewolef, this is great.

Did you continue running after your shin pains, or did you take 2 weeks off (!!) as many sites seem to recommend?

I am thinking of maybe taking this week off and just doing lots of stretching,a nd then starting again next week. I'll then maybe repeat W6r1 and w6r2 before moving on.

Ristretto, no tips I'm afraid, I get quite wheezy breathing in really cold air, but I have no idea what to do about it. Good on you for running the morning after drinking though, I wouldn't get out of bed :)

JelliBelli, thanks for that link. I might have to get myself an £9 running top - bargain!

Vanimal - you're the best judge of how your legs feel. When I had very sore legs I decided to repeat a week of the C25K and skip runs if necessary. On the day of R1 of the repeated week, I got up and flexed a bit but was still sore so decided to skip the run and just do some targeted stretches and leg strengthening instead.

I stretched and flexed whenever I had a few moments over the next couple of days (got some very looks on the Tube) and felt ok for R2, so did it ver ver gently. After that I read up a bit on running downhill, as that seemed to be what caused the problem to start with, and (touch wood) have been ok since.

Morning all! Thanks again Wolef, I have been doing the exercises you suggested over the past few days, the pain is a thing of the past!

I am still skipping today's run though :( I'll do a few more stretches, plus I am on my period, which is super-heavy (tmi!) and means I don't think I'll get through a run without needing to visit a loo halfway through. I am going to use it as a break for my shins to recover and strengthen up, and will start up again later on this week.

I saw an FB post from a friend of mine this week - this time last year, she could 'only' run a few miles at a time, but this year, she has just completed her third half-marathon. How impressive is that!

Finished week 8- bring on week 9!!!

Go Febes! I just did W8R1 this morning and really enjoyed it. Still can't believe I can run for 28 minutes without needing an ambulance

It's funny though, how your body gets used to running for a certain time - at 24 minutes and 45 seconds I could feel my body saying 'OK, so this is where we stop running, right?'. It felt as though I was really tired and my legs wanted to slow down, but then when I carried on (and speeded up to a decent run for the last 2 minutes) it was actually fine.

Vanimal - so glad those stretches are helping. I've no idea what your build is like, but I'm very sturdily built (the lightest I've been as an adult was 10st and then I was really underweight) and find that I have to be meticulous about stretching my leg muscles out or I get strains and problems really easily.

Sympathy as well for the period. Mine is, um, abundant as well and it's grim. Hope you're not too cramped

Week 8 Well done guys! How are you both feeling? It'll be sad and great to reach the end, even though I am a way behind you.

Wolef, I am of an average build really - 5'2" and 10 and a half stone--. But I have chunky legs, and quite stiff calves, so I will definitely be taking care to stretch properly before runs.

DH wants me to stop running altogether because of the shin pain , so I now thinking of training for a 10K once I have mastered the 5K run ;) !