Couch to 5K- join us if you dare, running is highly addictive!!

[cinnamongreyhound]

Another thread for us long termers and a new one for those just starting. Whatever stage you're at come and join us for lots of advice and moral support.

Old thread here

I think once you get further into the plan 4 in 4 out is totally doable though nextphase. I average about 100calories per 10 mins and I'm 9st 8 at 5'5".

That's great pennygallops

To go along with breathing, I would also suggest to relax your shoulders. I find it helps to take deeper breaths - I try to do long slower breaths (unless I'm really pushing it).

alovelybunchofcoconuts I'm about 9st 4lbs and 5 foot 6. I have actual put on weight since running (about 4 or 5 lbs) but not changed dressed size. And definitely a lot fitter.

I'm 5'6" and 10 St 7. not a happy 10 St 7 and hoping this plus not eating junk will shift 7 pounds minimum.

Holy crap you lot are skinny minnies . I'm 6ft and just over 15stone I'm not that fussed about losing weight so much as toning up. Really want to shift some flab

I did w1r3 tonight, so 2 nights in a row because I have to go to Scotland on Thursday after work and it's not a very nice area so won't run again til Monday at the earliest I will use my friends cross trainer while I'm there so hopefully that will keep me going

Oh goodness - now I've got to think about my breathing as well?!

At the moment I'm just focussing on getting to the end of the programme. I don't seem to have too much of an issue with the breathing thing, although I know I'm pretty fit, so hopefully that should help.

Interestingly, though, I have noticed a definite improvement in my cardiovascular fitness recently, and I can only put this down to the running. I go to the gym either on my own or with a trainer at least twice a week (1 x PT session and 1 x on my own), and usually start on the treadmill. I walk at 5.5km/hour, starting on a 10% gradient, rising to 13%. I've noticed that my heart rate is much lower than it used to be, even after a year or so of serious training - I now have to work very hard to get it up to 120. As the only thing I'm doing differently is running, it has to be that!

Nextphase I run on a treadmill so it's all done for me. It's not on an incline and I cannot say how accurate the data is but as my "speed" and run time increases my calorie count is very slightly going up, so it is consistent.

I am 5'5" and about 10st13lb......and hopeful! x

I was nearly 15st at my height when I started though TallyGrenshall a combination of regular running and cutting down a lot on calories has meant I've lost. But I did the two together so not sure how much running contributed!

I ran 45 mins Sunday and 53 last night, first time I've run over 30 for a few weeks apart from my race. I ached Monday and I ache today but not as bad. Planning to run again tonight after committee meeting so it will definitely be shorter and hopefully help my stiffness :)

TallyGrenshall - I'm 5'11 and I was well over 17 stone when I started Lsot 4 stone, but running totally changed my body, I'm not so pear shaped any more, it's trimmed my legs, arse, hips down. Just need to work on my stomach really!

ALovelyBunchOfCoconuts I was actually dieting at the same time. That was a fab burn! I burn about 800 cals an hour running.

Bakign novice, I find that too, a good run always makes me happier.

I remember Laura saying about the breathing and I felt hopeless because I couldn't get anywhere near breathing as slowly as she said! Right from the start I tried not to pant to much and keep my breathing even and calm and take deeper breaths rather than pant. I don't count my breaths or try to make them rhythmic, but it has slowed over time. Then it gets easy just to pootle along without really breaking a sweat too much and I must work harder! Relaxing your shoulders is a good tip, and keep your back straight, and head up.

My dad also told me to try to make sure your arms are free and not tight up near your chest. He used to run in the cross country team while in the RAF, many moons ago! When first dating my mum, he's walk her home then run the three miles back to his house each day

The niggles in my knee finally seem to be gone. Probably helps that with this weather and being knackered from pole fitness on a thurs I've only run 2 x a week for the past couple of weeks. My speed has really picked up, which I am dead chuffed about, just want to increase mileage a bit again now.

Attempted w4r1 last night but iPod kept turning itself off. In the end gave up and did 4 runs for as long as I could, but no idea if they approached 5 mins or not. Try again on Thursday!

Whoop whoop, lost another 1lb taking me to 10st12lb, that's a 9lb lost since starting.

Day off today but I want to run! LOL Got just over 4 weeks till my hols and set myself a target of 10st7lb.

What do you do on the in between daysplease????

I go to the gym, Dingle, although I do have one or two days off a week - 3 x running and 2 x gym (unless I'm feeling especially virtuous!)

dingle - you could try looking for exercise vids online. Jillian's shred is on youtube, I've also tried pilates and body combat. Preferred body combat, though pilates would be great for stretching sore muscles!

I personally cycle a lot, and I started pole fitness, with the idea that pole fitness would help the upper body strength which running doesn't do.

I cycle or walk to work on rest days. It's about a 40min walk.

I still haven't worked out what to do - my achilles (I think, googling it) seems to be sore. Not really pain but an ache when I wake up, aware of it twinging during the day. I've not run for a week and miss it (although it is really hot now).

Not sure if I overdid it or what but its still achey a bit - I can't get a physio appointment for another week - I'm tempted to go back a week (to week 3) just to keep in, but don't want to make it worse!

I have just done a half hearted attempt on Wii fit, but it was very mish mash! I did the free step and used a few light weights but I want to concentrate on toning my tummy and arms....I love the structure of C25K.

Oh well, best go jump in shower, off to work this afto. xx

Just back from Week 5/Run 2 - I'd forgotten it was 2 x 8 minutes! But it was fine, even though it was hot.

So that just leaves That Run to do this week!

I am a day ahead of you BIWI! eek

Eek!

I have been doing this for about three months and am still only on week 4 and struggling to progress. The hills are awful. Also doing 5:2 diet and gained 4 pounds last week (about half of total weight loss since start and i am 5:5 and over 12 stone) so fairly demoralised. Any ideas as to why so hard.

I got up early to do Week 4 Run 2 today.

Someone above suggested I use an electric fan to help cool the room down, so I did that & I'd also left the windows open all night so the heat was bearable. Thank you for that tip!

I just did a very slow jog to make sure I could get through the runs. I'm more interested in building up my stamina at the moments so that I can get through the runs. The plan is that I will work on my speed later.

Anyway, I managed the run reasonably comfortably. I still had a beetroot complexion when I arrived at the office a while later, though, and there were a few comments along the lines of "what have you been up to...?"

watching - I'm also on the website where you get a badge for graduating. I was on there last year & got as far as Week 5 Run 3, but had to stop due to injury - I'm determined to get through it this time because I want my badge!! You'll find me there as Scipio.

I'm 5'10" and a couple of stone overweight - I don't actually know by how much because I don't want to know . I can already feel that I am toning up, and I think my clothes are looser.

Managed w3r3 today. Actually quite enjoyed it!!! I'm not skinny!!! 5'8" and over 14 stone!

I've not lost weight really (my diet is too poor for that!) but I can feel my body changing and my clothes becoming looser.

jussey this may well sound harsh but most likely the only thing stopping you is yourself. Just get out and do the next run. The one you've struggled with. Just do it. It's only hard because you believe it is. You can absolutely do it. So why not?!

Hello all , I am still here with my stupid sodding phone .

Today I did Wk 6 r 2 , it wasn't easy but I did it

It feels serious now .

< Wibble>

jussey - are you trying to run too fast? If you slow things down to a very light jog it might make it a bit easier for you to progress.

Jussey is there any way you can avoid hills? Keep trying and don't worry about your pace. Re weight - I'm on week 6 now and I'm fasting too. I've gained aswell. It's really frustrating and I'm sure it's linked. I've stopped fasting now to see if just running will help me lose something. Good luck.

Biwi - good luck with THAT run.

Trazzle - it's addictive isn't it?! I'm enjoying it too.

Baking voice that cheers me up to kow I'm not the only one, I must admit I do feel better if not thinner certainly fitter. I will try to slow things down and just go for it as drama and frazzle toes suggest.
Does anyone have any thoughts on rest days?