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

Well done jussey! Move on to Week 5!

I had an interesting session with my foot physio yesterday. He's made a slight adjustment to my orthotic insoles & also given me a separate low heel raise to put under the insole in my left running shoe to sort out a minor achilles soreness.

The good news is that because of the insoles my gait has improved considerably in the last six months, which explains why I no longer get knee or hip pain when I run. I should also be much more resistant to injury now.

My DS, who is 19, also had a follow-up appointment with the physio yesterday. Thanks to six months of prescription insoles he now has perfect gait, his back pains have gone, and he can now run without his knees hurting.

Looking forward to road-testing my new orthotics this evening or tomorrow morning, depending on how hot it is. Week 4 Run 3 this time, then I start the build up to the dreaded 20 minutes.

Wk 6 r 3 done today

I can't believe I ran ( plodded ) for 25.mins . Very happy bunny .

Wow it's hard going in this weather! Well last weekend, somehow between my husband and myself I managed to lose my GPS watch at the beach - yes, I know there is some irony in losing a GPS watch. So I've been back to using mapmyrun and then comparing the distance with the Garmin site (from my old watch entries). It seems that mapmyrun is a little on the generous side. Might be my watch that is too harsh.

Anyway, had a decent run last night, definitely picking up the pace again, but more importantly limited pain.

No parkrun tomorrow - I am organising and running my school's summer fair. But I'll be running off the last of my stress on Sunday morning. Hopefully, my replacement watch will arrive tomorrow!

Happy parkrunning and running everyone!

Just persuaded DH and the dog to accompany me on the route that I ran this morning. Just so i could map my cross country route and keep my plan up to date 4.24 km of proper running so I feel I'm getting close now. Lovely evening for a walk but don't think I fancy running at the end of the day/week

Just done week 5 run 1 (well almost incline meant middle 5 min short) really pleased thanks to everyone for pushing me to progress, even feel I might be able to do the 8 minute runs.
Bloody toes and 5mph for 40mins my goodness you lot are hardcore.
Has anyone lost any weight?

No!! Not an ounce. Can you tell I'm touchy about it?!

No weight off here either definite toning up though.

No weight off here either, but definitely more toned. DH says I look 'trimmer' whatever that means

Completed W7R3 this morning and as I was still a little way from home ran in the cool down section too, so 30 mins of running and clocked up my first 5k! Really pleased. I can't believe how addictive this is - I feel so great and full of energy. It's certainly life changing (for me anyway!)

That's great Babysocksneverstayon and glad you gave it a go jussey17!!

Just walking dog then off to parkrun :)

Congratulations Jussey and Babysocks

it's not happening today. A combination of the heat, pmt and some ridiculous aching muscles means it'll be tomorrow instead.

(the aching is from some toning exercises I added to the end of Thursdays run. squats, push ups etc. While it's good to tone up I'm not enjoying the resulting soreness! running doesn't make me sore so I think I'll drop the toning for a while- or do some yoga instead! )

amiga baby I can't immediately see it on the NHS website, but there is a toning program suggested for the rest days if you want to use it. Never really looked into it, as fitting something in everyday just isn't going to happen, but might be worth a look?

I've also just seen the stretching after a run page they have. Nice of them to mention that in the podcasts!

week 7 here I come, assuming I can escape the in-laws tonight (they are staying all week)

change of heart, I got out of bed stopped feeling sorry for myself and ran.

w6r3 licked!

the run has eased out the ache. thanks nextphase I'll have a look at the nhs toning. I think I was a bit Gung ho with the one I tried

Oh hello...I've just sat and read through the whole thread. I'm not technically doing C25k but am trying to get fit again after being quite ill earlier in the year and am running around 5km at a time.

I used to be fit - 26 mins for 5km at Christmas. Then my dad died, work problems, got ill for 3 months.

Went back out for the first time three weeks ago and it took me 44 minutes to cover 5km.

Last night it took me 33 minutes

Am aiming for 25 mins - in my dreams!

Sadly I too have not lost any weight - in fact gained five pounds. But I'm definitely firmer!

Well done amigababy, it's always good web you give yourself a kick up the butt!!!

Welcome coffeeistheanswer and well done for getting your pace back so quickly! Sorry to hear about your rough time.

I didn't manage a pb but it was really hot! 27m 15s will have to do :(

It is SO hot! 27 minutes is fantastic though.

My frantic googling says the heat can make you run 10% slower - so you may have been under 25 minutes if it were a normal British summer!

Well, I got W4R3 done today. It was so hot I had to go ridiculously slowly, but I don't mind, I stuck with it even though I desperately wanted to stop.

The little heel raise my physio gave me to put in my left trainer worked a treat, I didn't feel my achilles at all. In fact, I had no discomfort anywhere today so I think getting my orthotics adjusted has worked.

I think my difficulties are mainly mental rather than physical because I have to give myself a severe talking to during most of the runs to get me through them - that and listen to some upbeat music. I'm hoping it will get easier with time.

Well done to everyone sticking with it in this weather. I've just completed W6R1 and really struggled with the heat. Happy that I stuck with it and even upped my "running" pace a little.

I walked at 4.5, plodded at 5.1 mph, managed 2.8 miles, in 36 mins, and burnt 344 calories.

I have lost 9lb since starting, and 2.5 inches off my waist! I was hoping to lose more but my IBS is awful at the moment. Sitting here with some dark chocolate and a big glass of water to hopefully get things moving IYKWIM!

Happy running. xx

Just ran 40mins at my 5k pace (5min/km) in the heat! Started at 8am but by the end I was hot. That's the furthest I've ever done and I felt like I could go further, but I'm holding back as I want to avoid injuries.

My plan is to increase by 5mins per week on my normal route. I run on a quiet country road, so when i hear an occasional car I make a point of increasing speed while it passes. Its supposed to increase your pace to do little fast bits now and then...

Eventually I should get to 10k, I'm planning to do a pre Christmas 10k with dd.

Now for the best bit-shower and real coffee!

Just back from the gym. I was supposed to do a mid run interval of 8 runs up and down a hill. Very tricky on a treadmill to coordinate all that when only going uphill for 15secs! I'll do that run outside next time. Otherwise managed faster pace today. Now off for a picnic for dh 's birthday. Keep on running all!

That's quick FoundAChopinLizt!!!!

Cinnamon

You're doing great too!

It's all very addictive as the thread title says.

I've stopped using my runtastic app on every run as I tend to try to do better each time, which made me push too hard. I think that's how I get little injuries which slow me down in the long run. So now I'm just increasing my long run time week by week to build endurance. When I get to one hour I'll measure how far I'm running and take it from there.

Blimey, it's hot!! I crawled out at 8am - very reluctantly as I'm not naturally an early morning runner, I prefer to sit and yawn over a cup of coffee - but in this weather there didn't seem much option. The heat really seems to slow me down, or maybe it's not having had breakfast first. Has anyone got any tips for running in the heat (other than just don't!) because I'm doing the Race for Life next weekend and as far as I can see the forecast is for this to continue past next weekend

DramaAlpaca, I know what you mean - a lot of it is mental not physical (well, obviously there's a physical element too, but personally I found it was my mind not my body that was sabotaging me). Well done on your pep talk and finishing W4 - it obviously worked!

Anyone got any tips for blisters? Started one on my heel on Friday from the first time I wore my new cheap shit trainers. Its big and fat and I'm resisting the urge to pop it. Been wearing flipflops all weekend so nothing touching the area and its not sore at all.

So.. Pop or not? Next run due is tomorrow morning

Don't pop! Get some special blister plasters. They allow the blister to heal properly but also give you enough padding to wear shoes comfortably.

These are what you need

I went out this morning and did That Run! So have now finished week 5. Back to shorter runs next week. Blimey, it was hot But I managed it and it wasn't too bad.