Couch to 5k - just started! Help with podcasts, iphone apps and timing please.

[TinaSurrey]

Hi all, Hoping this is the correct place to post.

I have just done my 2nd Couch to 5k "run" from week one. The 1st time I went i timed myself using the clock on my phone so I knew when to run, when to walk etc but it was far from ideal. I used the Nike app to track my run and loved the fact it told me how far I had covered, average speed and calories burnt.

This time I had worked out how to get the NHS podcast on my iphone and played that and followed Laura's instructions which was much easier.

Questions are...
Can I make the podcast play AND monitor my run on the Nike app at the same time and if so how? I couldn't find a way to do it. Secondly, is there an alternative podcast without the music. Laura was great but I'd prefer silence in between her instructions rather than their music. Finally if you are running using the podcast how do you know when to turn round (at the half way point) as I expected Laura to tell me when it was half way but she didn't so I ended up too far away from my car before I realised I should have turned round!

I am determind to do this having not done any exercise to speak of ever!

Um well I think my Nike app went a bit wrong earlier - went for my run & it informed me that I had run a mile after 3 minutes . I could obviously give Hussein Bolt a run for his money (sorry, couldn't resist..)

Hi all,
So, having waited for podiatrist to get back from holiday he calls yesterday and tells me its £250 for the analysis and inserts! Damn. I know I want this sorted but £250!!

So after feeling very deflated for a while I came up with another plan of action. The gym/sports centre recommended a running shop and I booked an appointment there for today. They offer analysis and inserts for £55 or analysis for £10 (free if you buy shoes). They were great. Turns out the £45 trainers Sports Direct sold me were trail shoes with minimum level of cushioning as not designed for road running. They also said that I over pronate slightly. I was with them ages and (as I had never run on a treadmill before) they had me running outside in the street and observed me doing that which was great. I bought new trainers (£95) that have highest level of cushioning and correct the over pronation. I have been told that I must let my knees improve before running again but to wear the trainers round the house in the meantime.

I've canceled my plans (hotel booking) to do my 5k next week and won't be doing the last two runs of c25k until there is an improvement. (I have had 4 rest days already & knees still hurt). When there is I will re-start in the new shoes and hope (very much) that I can continue without injury.

So near yet so far. I will stay on the thread and read your messages and let you know as soon as I'm able to run again. I've rebooked the hotel for the 5k target run for 27 Aug but will cancel again if I have to. Lets hope not!

Keep running for me :-)

Glad you've got it sorted, Tina - and hope your knees recover soon.

Oh Tina, I'm glad you've got the correct shoes, but that's a bugger about your knees! Make sure you relax & get them better. You've done so well to get this far so don't get despondent - you'll be running again before you know it!

hope it's sorted Tina .. Definitely keep checking in :)

I Sean yesterday instead of running but aiming to do run tonight after all errands after work :)

Sean - ing sounds interesting - should we all try?

i got waylaid this morning due to feeling a tad hungover - so will run tomorrow morning.

Sending good wishes to Tina's knees - hopefully your plan will all work out

Autocorrect on phone!!! Sean = run!!

I just tried to take the dog with me and gave up as he was constantly tripping me up or wanting to sniff and stopping abruptly.. I did mange two miles in 20 minutes though so quite good.. This I've worked out that when I do my proper running along the steets it will be approximately two and a but circuits of the village :)

will go by myself in the morning!

Steets - streets!!

Week6 run 2done.. 25 mins next run.
Has anyone got this far and lost the will?

I found a rabbit hole on field and wrung my ankle over today.. It's now throbbing so hoping its ok..

Yes Worley! I'm really struggling with the 28 min runs! My speed is shockingly slow too!

Well done Worley. You are going great guns! You are not going to lose the will now - no way! You are two thirds of the way through this. Can you make any changes to distract you for a couple of runs? Add music, different music, new place to run, anyone who would run with you? Whatever you can think of really!

Mog - you are running for 28 MINUTES!! Could you even believe you'd be saying that a couple of months ago? You are also doing this with a tiny person zapping your sleep and energy! It would be a little strange if you weren't struggling BUT you are doing it with bells on. We will be scoffing Pom Bears at our graduation party before you know it!

In not quite brave enough to do a full fun on the pavement yet.. Would still like to Lose weight before attempting it in light.. Plus I need to find a decent sports bra.. As self conscious of my bust wobbling around !!

Opps posted to soon..

I think the heat is getting too much also and it's such an effort at moment. I enjoy it while going it though its just getting going.. I have my music though.. Have stared that the past couple of week. That did make a difference :)

Mog I couldn't do this without a decent sleep so your doing so well ! :)

Worley I feel the same. Been doing w6 r2 for the last 5 or 6 runs and don't feel as motivated. I know moving on would probably help mentally but I don't feel I can go that long without a break. I'm doing it, 3 times a week, but not feeling the progress as much as I did earlier. Although I'm trying to go further each time it's not changing that quickly

I think I'm also a bit despondent as originally it seemed to help weight loss but since the school holidays I've been going nowhere with that. Weight has gone on, not off. And I'm still working as usual it's just the holiday atmosphere and change in routine at home seems to have changed things and I'm not as focused on dieting

Last few days I've got a bit of a grip, had quite a good run on Friday. Reached 3.9k. Rubbish compared with many I know but a best for me in the time slot of the total runs and warm ups and have made the scales move in the right direction.

So maybe it's time to get back in the groove. Although I go to Spain on Friday and can't imagine being able to run there. It's 37 degrees apparently so may have to switch to pool based exercise.

Anyway Worley and forgetful as Tina says we've come a long way so should feel good about that and stick with it. No pain, no gain as they say and there's a lot to play for.

Off now to run. Maybe I can crack 4k today. Good luck all.

Hello! Just thought I'd check back in and see how everyone was doing. I started same time as Tina but had to stop a few weeks ago as ankle was sore.

Sorry to see you've had an injury too Tina. Glad to see you're getting it seen to.

I really felt low when I stopped, and missed the sense of achievement from this. I've decided to go to my Dr as I'd hoped a week or so not running would fix my ache but it hasn't. I feel a bit of a fraud as I'm not really sure what it is, but I hobble in the mornings and bits of my heel and calf just ache. I really want to run again but I'm not even walking far at the nonmemt!

Good luck to everyone, its really encouraging to see you've become runners! I so hope to start again and joini you all when I can. I've no idea if the Dr will have anything useful to say.

Where do runners go with injuries?

Hi 'twas, good to hear from you. Very sorry to hear you are still suffering. I have thought that... Where DO runners go with injuries? I haven't run for 8 days now and my knees are still not right. To be honest I felt pretty fed up today. I can see the benefit having CC and C25k'd for over 8 weeks and I feel like its all slipping away. Today my energy level was low and I struggled to stop my mood following. We had a short walk by the river today with the kids and my knees seemed to even be worsened by that.

I want to get back to it before the weight creeps back, causing lower mood, eating to feel better cycle! I think i am also missing the little bit of "me" time the running gave me especially as that was my only time away from kids during the school holidays. (They are driving me crazy with their arguing, whining and bickering!).

I am not taking the Nurofen anymore as pain no longer bad enough to need painkillers but should I be taking them for the anti inflammatory properties?

Am thinking do I give it until mid week then go out in the new trainers?

Have you tried the new trainers yet Tina? How are the knees?

I tried to do run3 week 6 today but hot to the field and it must be start of the football season as a match was going on.. So let ds2 play in park then we ran home again.. May.. Get up tomorrow early.. Possibly .

yeah, go on Worley - lets do it. I was planning yet another w6 r2 tomorrow but maybe I'll go for w3 and be brave.

I may have overslept mittens.. Alarm went off at 6 and just couldn't get up :( did you go?
I hope there's not another football match tonight!

Best to sleep Worley - sounded like you needed it!

Apologies if you said Tina (am on iPhone do can't read your post whilst writing), but do you know when you'll be able to start running again? Hang in there, I do appreciate the comfort eating thing & it's a horrible cycle to get into. Maybe you could just go walking instead of running for the time being? Don't know if that would be good/bad for your knees.

I tried w9 on Monday & had a bit of a scare -
I go running in some playing fields near my house, usually lots of kids/families & dog walkers there. I got about 15 mins in to the run when I felt a dog jump up at me from behind - it was a Doberman - some idiot was walking 2 Dobermans unleashed & they kept circling me (obviously looking to play, but clearly untrained so I was quite scared as to what they might do). Anyway I called out to the owner to put them on a lead & he got really aggressive. I the called him an arsehole & he said "whose an arsehole? You're an arsehole". I was really shaking by then with fear & anger & I ended up going home. I just couldn't believe his attitude - I mean seriously wtf?!

So now it looks like I'm going to have to stick to the pavements which I hate because of my back, but I don't really want to be in that situation again!

Oh forgetful, that's such a shame. Must have been really scary - I love dogs but at the end of the day they're animals and if their people haven't trained them properly then there's always a risk.
But what a shame to feel you cant run there anymore - how dare he mess with your plans! I do think grass is so much better for backs and knees - maybe he's not a regular visitor there? Feels awful that you might feel forced out.

And Worley you may have been catching up your sleep but your post inspired me to get out there and I did w6 r3 - 25 minutes running! quite surprised myself. it was slow, just 4.1k including warm up walks - but i didnt stop. Amazing really to think i can run for that long.

So thanks for the inspiration - hopefully you'll have the chance to do it soon.

And Tina, agree with forgetful - can you go walking? I've found one of the pleasures of this whole c25k thing has been getting outside, in the fresh air, by myself. Can you still have that part of it even if its at a slower pace or are your knees just really not up to it?

Thanks Mitten. Tbh I'd have to start running on the pavements as it gets into winter anyway - the short days would mean I wouldn't be comfortable running in the playing fields. I did w9r1 today - went ok I think. I'm averaging about 12.3 mins/mile which is slow, but it's been consistently that for the last couple of weeks so looks like that's my pace for now.

Well done all. Thanks for keeping the thread & our little gang going!

Mitten - well done Mitten on the 25 minutes. Can you believe it - 25 mins running!!

Worley - I'm sure that taking the rest when you needed it was sensible. Wishing I had listened to my body when it was loudly telling me not to run.

Mog - what a horrid horrid thing to happen. Some people defy belief. What an arrogant, ignorant man. Whilst its wrong that you should be made to feel that you are not safe to run at the park I wouldn't go back either if that happened to me. We are level again now as my last run was w9r1. I have no idea where I will be after the time off though.

Thanks so much for the good wishes. Now ten days since running. Was hoping to be back out this morning but one knee still not right so I am forcing myself to wait longer. I am away visiting family with my children until Sunday so have left my running gear at home so I can't be tempted. We should be doing a fair bit of walking so hopefully that will be a good interim. I have been careful with the food intake whilst not running so have managed to not put on anything and in fact have lost another 1lb in the ten days,

Did any of you see Horizon this week? Just watched it on
BBC iplayer. So interesting and I now want a gadget (or the right apps) to monitor everything! (Well steps, heart rate and sleep actually). Sleep tracking would be fascinating! Recommended watching by the way. I am really intrigued to know how many of the suggested 10,000 steps I do a day.

Anyone reading who monitors this stuff - do post specific apps etc that you'd recommend :-)

Have been away at my dad's, which has involved too much to drink and way too many carbs (for me ), but I did take my running shoes and managed Week 7Run 2).

A couple of things:

• when I was injured, I went to see my osteopath. She regularly deals with sports injuries. I'd recommend an osteopath if you know one - otherwise, try your local gym. Some of them have dedicated sports medicine/surgeries

• it's definitely worth pressing on with the programme; much of it really is in your head.

• music definitely helps with the running; When you're running 25 minutes, and the app breaks it into 5 minute 'slots', I think of it as being one track and half of a second. So I can think about the music, rather than the time, IYSWIM.

Well done mitten :) glad I was some use. I did w6r3 this evening with ds2.. Was very slow though as he was doing a fast walk next to me.. He is 7! I wish I could trust him in his bike next to me then would be better but unfortunately I can't..

Mog.. Not good.. Would you go back at a different time ? dogs aren't allowed on our community field thankfully. But those big dogs really need more control over them when in public!

Welcome back BIWI, well done on the run and you can have some extra carbs now and then?

Tina, walking is still good.. I'm taking my dc to Wales next week and were going to be walking down Mount Snowdon..
I should have finished the program by next week but due to Illness I've had to repeat. Week and had a few extra non running days.. But at least I'm still going..

I can definitely notice a change in shape of my legs and waist now.. And in sure my tummys a bit flatter although still not lost weight.. But the change in leg shape is very rewarding.. Proof it's doing something :)