Anyone fancy starting Couch to 5K on Monday 5th Aug?

[workatemylife]

I have not run for YEARS. In the last 18 months I have lost a lot of weight through diet and exercise (walking), and, it would appear, breastfeeding. But I'm back at work, LO isn't drinking me dry any more, my diet is not all that it could be, and the weight is sneaking back on. I don't have the opportunity for long buggy walks with a gurgling baby to toddler groups and playparks, but I do try to cycle to work to get a bit of exercise, although probably not enough. A couple of friends do Park Run eack weekend and I'd love to join them, but at the moment I suspect it would be Park Huff and Puff before Collapsing rather than actually a RUN .

I'm planning to start a C25K plan on Monday next week, and would love some (virtual) run buddies until I feel brave / fit enough to run with real people as well. I've seen some positive comments about the plan on here, although I think I'm still a little about whether it is possible to progress like that through the weeks and actually get as far as a 5K. Still nothing ventured nothing gained.

I have running shoes somewhere at the back of the wardrobe, but might need to invest in some suitable clothing, and have a weekend of overindulgence lined up. So Monday is the day I think. First Monday of the month, and counting. I'll put a big ring around a late Sept Park Run on the calendar and start counting.....

Anyone care to join me?

Did it.
Didn't burn as many calories apparently but I think I paced myself better finishing with a solid five minute jog..

Did W2R1 on Monday but didn't leave enough time wafter dinner and ended up with stomach cramps 3/4 of the way through so just speed walked home. Up to that point I was feeling good, the 90 second runs seemed to go much quicker than the shorter ones last week. I've found some local woods I'm going to try out tomorrow, I'm still struggling to find somewhere I want to run in my area.

Evening all, sounds like everyone is doing well! Hope those with injuries/niggles feel better soon.

W3r1 tomorrow (was meant to be on Monday but forgot to upgrade my app from the free 2 wk trial, so had to redo w2r3 - doh!)

red are you doing a different plan? Mine ends in a slow 5 min cool down not a jog? Just curious

lurking jealous of the massage!

Hopefully dd lets us sleep tonight so I have some energy tomorrow!

X post with mydaydream Garr silly cramps!

Yes I think I am - slightly concerned - its meant to be c25k and its called Zombies! Run! but seems to have a different setup. I'll see how I go but even if I do this foreeight weeks and then the NHS version it'll all be good exercise andmI'm using map my run as well so can compare increasing fitness.

I think I will be repeating w1r1 until I can do it
Having to dodge gates, drinking teenagers and small children throwing tomatoes possibly didn't help

Dotty! You'll be my run buddy as I'm doing W3R1 tomorrow too

Have just had a 2 day break and really missed running today as I've only had 1 day gaps so far. Hoping that extra break will have helped me when I move on up tomorrow! As someone else described for themselves up thread I've got weak glutes, inner thighs and core so my knee caps are tracking wrongly too. I've started Pilates today though to build my core strength and balance my muscles. I'm also doing weights and stretches on my rest days to sort my upper body!

Running tracks - I have quite a few on shuffle so here's a sample. I consider I have eclectic tastes but for my upbeat running list I chose mainly cheesy, "bouncy beat", old stuff... feel free to critique! I'm sure music choices reflect a lot about personality too so I'm enjoying reading other people's

theme tune from the A team,
theme tune from Shaft,
Thorn in my side - Eurythmics,
Dance to the music - Sly and the Family Stone,
Think - Aretha Franklin,
Don't get me wrong - The Pretenders,
Little L - Jamiroquai,
Everyday is a winding road - ,
Rasputin - Boney M,
I am what I am - Gloria Gaynor,
Take me Out -Franz Ferdinand,
St Elmos Fire by ?,
Suddenly I see - K T Tunstall,
Bat Out of Hell - Meatloaf,
Live and Let Die - Wings,
Moving on Up - Screamadelica, Clocks - Coldplay
I don't want a lover - Texas
Everyday is a winding road - Sheryl Crow

Wow Goodas! Sounds like you're doing the hurdles not jogging!

Hi RedWelly, I'm using Map my Run too. It's great! Do you know whether the calorie count bit considers gradient? I went on a hill walk yesterday and it says we covered 8km but mostly almost vertical.

MyDaydream - how long do you normally leave after a meal? I think I'd need at least 3-4 hours! Stomach cramps must be awful, I hear there's something like runners' belly too

Good as - which core exercises are you/have you been doing?

Well I think I've just joined you! Went for my first run this evening and feel surprisingly okay after it - and quite chuffed with myself for getting off my fat backside the sofa and getting out there.

Planning on doing W1R2 onThursday - fingers crossed I can keep the motivation going. Must sort out the GPS on my phone as well - ended up doing laps of the park and lost count so no idea how far I actually went. Fortunately I had it to myself so nobody to see me running round and round like a nutter!

RedWelly/ Workate - good point about safety. It has crossed my mind that having earphones in when running in a secluded area is somewhat risky. I live in a country area which means more bushes/trees and less lights than main streets but also feels like I'm less likely to meet anyone at all! Now I'm using my phone to Map my Run I feel a bit safer should I fall and need to get help and I try to keep the volume down but loud enough so I can hear it through my gasping breath so I can hear any cars coming.

Well done Selv! The first step is the hardest

Hmm

I tried a decent cool down tonight and stretches but my CS scar is really sore and pulling inside. I know if I stop doing this I'll lose momentum but at the same time don't want to cause long term damage.

Any thoughts?

Sorry Slev not Selv

How about Power Walking for a while RedWelly? Once you can walk really briskly for 30 mins without pain you know you can try jogging. Or (just an idea) would spandex/elastic knickers help offer some support?

Tinwe -

One on all fours, arch back, draw core in, lift one leg and opposite arm and hold
One on my back - roll hips back and hip raise with one leg held out
Plank

Hi Redwelly. I forget how long you are post partum but not v long if memory serves. If your insides are hurting I would back off, take a two day break and drop down a level of intensity and see how you are then. It's really not worth doing some damage over and you can see from the rest of the thread that everyone is already on different levels.

Absolutely true - I'm still on the 30 sec runs! Went out on Saturday, been off two days as we have guests, but hoping to get back out tomorrow.
I really think it's worth seeing how you go with the shorter runs, redwelly - it'll take a bit longer to get to the full 30 mins/5k, but it might make the difference between giving up and getting there but more slowly as you'd anticipated.
Got to be worth a try.

Did it!w3r1 done - and I have you to thank tinwe, had a bad night with baby and came close to bottling it for the first time but the thought of having to type that I bailed was enough to get me out of the door

red if your programme is different (and sounds harder?) you could try the NHS one? Might be worth comparing the difficulty level anyway. Otherwise I think I agree with pp - maybe just fast walking for a couple of weeks to give yourself longer to heal.

Hi oscarwilde

How heavy are the dumbbells that you have? You could get started with them and do some Romanian deadlifts with them, but because the glutes are the biggest muscle in the body they need plenty of heavy weight over time to get strong. A barbell is the best tool for that as you can keep adding weight as you get stronger. If you can get yourself a ladies bar and a few pairs of weight plates (Olympic) from 1.25 through to 10s then you will be able to work some real magic.

I would fit the strength work in before the runs when you are fresh, so that form doesn?t become an issue, you?re not pre-fatigued and are not tight from the run. Weak glutes and tight hamstrings usually go hand in hand and typically, we find that with these issues come low back problems and often sciatica.

Do you have a foam roller? Stretching the hamstrings, rolling the glutes and stretching/rolling the piriformis will help with the back issues. A simple and effective exercise for the glutes are mule kicks and they can be made harder by adding ankle weights as you get stronger. Just remember that the body quickly adapts and soon exercises that were once hard become easy and no longer provide the response you?re seeking.

For running technique, take a look at this and study it as best you can. It is often best to get some video of yourself in practice. Initially, it may mean running a little slower, but you will become more efficient over time and you will get a lot faster.

I finished W2R2 this morning without problem. I waited 2 hours after eating and could do the whole thing, I stopped to walk on a couple of runs only for Laura to tell me it was time to slow down within seconds. Because I went out after breakfast I could go in the local woods rather than on well lit roads as usual and I think the lovely scenery did help. Unfortunately I can't get out so early very often because the woods aren't pram friendly.
Redwelly, I agree with stepping back for a while and building up at a more gradual pace. Are you still seeing your HV, could she refer you to someone who could give you some advice?

Well done Dotty! Me too, glad I helped! W3R1 done after a bad night with the girls too. Felt on the edge of being poorly with a cold but I didn't want to wait another day and feel fine now. How did you find it? As I was worrying about stepping up beforehand I was really pleased it wasn't so bad! It really helped to remember 2 things: 1) There are only 4 runs in total each session this week and 2) It's ok to run slowly and build up speed once I have the endurance. I think I could have jogged for longer at that pace so I'm beginning to trust the programme at last and that I might get to the 5k!

Well done Daydream too! I prefer running off road but find the uneven ground tougher on joints. So there's benefits to both your routes