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?

Well done Slev! Extra well done for going out when you weren't in the mood. Seems most of us are having a bad run or two this week so you're in good company

Shame that you'll need to take a week out but thanks to our back markers you won't be alone when you get out again next.

Thanks for reply Tinwe Really useful and encouraging.

I find that running early before the kids get up and dh goes to work is the only possible way to fit it in, so I will concentrate on stretching before as we'll as after like you said. The leg does hurt mainly on my inner thigh and my hip (but only on one side). If I do loose weight and tone up I'm beginning to worry it'll only be on one side

I haven't worked out how to log distance and calories yet. It only seems to log the workout and what day I'm on. I'll have a play with the settings maybe.

Do you have an iPhone? I use Map my Run which is free to download. You'll need to enter some details about yourself when you set it up so it can calculate calories etc. When you're about to leave you need to turn on "location services" and, below that, allow Map My Run to use those services then just press record, select "run" and go. It's more straight forward than it sounds

Yes I have an iPhone. So I can still have that app running while listening to the C25K app? Sorry I sound really dense

I think so. You can have more than one app running at once. My routine is turn on the iPhones music, then turn on Map my Run app (it gives you 15 seconds before it starts recording) then quickly turn on my Get Running app. They all work together and when my app tells me my cool down is over I turn off Map my Run (even if I'm not quite home) so the measurement is just for the plan part. Get Running cost me about £2 but I wanted to play my own music and follow the same programme as the NHS/normal plan, I know other posters use apps with slightly different running plans still classed as C25K.

Hey harry welcome to the thread! I've lost about 5lbs I think but have been watching what I eat (literally - have been doing a food diary to see where I could improve my diet).

I use rundouble app rather than c25k NHS app - it gives me distance, speed and a map showing my run and you can play your own music underneath.

Not sure about one leg aching more than the other - do you favour it when you run? I.e lead off stronger on that side, also what's your posture like? Maybe you could get someone to film you to see whether you can spot anything odd goingon?

Film you running I mean...

@Dotty!

I know, lots of bad runs all round - I blame the weather, much harder to motivate yourself when it's grey and miserable.

And welcome harry! Personally I'm not sure I've lost weight but then I do have the psychology that I've done exercise so can have another biscuit . DH did say I looked more toned but then he has to say that really. But if you want to improve fitness, then a big fat yes - you'd be amazed how much a very unfit normal person can achieve in a short space of time.

And no idea on the lopsided running I'm afraid - but aches and pains generally are quite normal if you've not run before. Oh, and I'd second the Rundouble app if you want to become a complete geek - it tells you your speed after every interval etc. - and you get a pretty map afterwards so you can see how far you went!

Thanks Tinwe and Slev. What a supportive thread.

I've downloaded the MapmyRun app do I'll give that a whirl. I'm doing ok with the actual C25K app at the moment so I'll stuck with it for now as its early days.

I think I'll go back to the running shoe shop soon to treat myself to new shoes and they can check my posture maybe. I think I run quite flatfooted. I think I'll just push through the one leg ache thing!

I'm only flirting with a diet at the moment so I'll look at that too. At the moment the idea of even being able to run solid for 10 mins is out of my reach, but I know somehow I'll get to it. That alone would be amazing for me.

X

Hi everyone

W5R2 went well yesterday. It was warm and sunny (but not so warm that I was a sweaty mass of redness by the end) and I ran along the canal path (I tend to avoid it through the week as it's a bit too quiet) which was perfectly flat. Found myself actually getting into my stride for a few minutes on each run, as opposed to just getting through it and feeling great after the event. There is definitely something easier about just running rather than doing all the stops and starts and having to start running several times.

Stats for all you stat geeks out there:

3.83 km/2.38 miles (this one was a shorter run than last time)
average pace 7:25 mins/km 11.57 mins/mile
running pace 6:36 mins/km 10.37 mins/mile

I am actually getting a bit faster (moving up from "glacial" to "snail-like" ), but I think that happens with the long runs, so I'm feeling quite optimistic that the next four weeks will get me up to a reasonable pace. Hats off to all of you sprinting along much faster than I am! And tinwe, thanks so much for the useful tips on how to approach the 20 minuter. I must start shouting "legs, legs!" at myself, if only for my own entertainment.

slev - well done! Extra points for going out when you didn't feel like it, and I will still be here dragging myself along to keep you company when you're back next weekend.

Finally, welcome harry. Very nice to have a new recruit on the thread . I use an app called "Ease into 5K" which has built-in GPS and plays my own music automatically whenever I start a run. It's handy because I don't need to have any more than the one app going but the runs are very slightly different from the apps the others are using. It doesn't make much difference in the end because I'll get to the same point in the same amount of time, but the walk/run combinations are just a little bit different.

Re weight loss ... in theory you shouldn't count on running alone to lose weight. This is because you need to burn 3500 calories to lose 1 pound. If you assume that the average rate is to burn around 100 per mile, then you'd have to be running for 35 miles a week to lose that pound.

However, there are so many benefits to running that will help with weight loss. It speeds up your metabolism, so you will lose weight faster, it builds muscle mass and you will just look and feel more toned. I feel so much better after less than two months. I'm not sure if I've lost weight but I do feel that everything just feels a bit leaner. I'm also watching what I eat and keeping a food diary like dotty so hoping the combination shifts a little bit of poundage. I don't really need to lose much but going down one dress size wouldn't hurt ...

And with the uneven running, the very best thing you could do is get yourself to a running shop and get them to look at you as you run on the treadmill there. I think it's very common to favour one side over the other and the people in the shop can give you lots of advice to stop this causing an injury. Mind you, it may well sort itself out as you get into the programme. For the first three weeks, I ached constantly from the waist down, apart from the actual injuries that stopped me running altogether for two weeks, but I'm fine now. It is amazing how you can build fitness and stamina in a matter of a month or two.

Is anyone else going out today? It is pouring with rain and howling with gale-force winds up here so I'm glad this is a rest day for me. Although I guess I'm going to have to get used to going out in all weathers. Will check in again after tomorrow's W5R3.

Cross-posted with harry there. I know what you mean - yesterday I ran for 7 minutes without stopping (twice) and couldn't have believed a month ago that it was possible. I can now actually imagine that running for 30 minutes in another month might be within my grasp

Remember to report back after every run and that we like our stats here

Thanks Lurking. Great advice there. It's great to have everyone here who's slightly ahead of me. I haven't got anywhere near the point of enjoying a run, but I am enjoying the feeling afterwards. Also, the smug feeling that I've done my exercise when I'm sat at my desk later on

Well done Lurking, onto week 6 next is it then? 2/3 of the way through when you finish this week Nice to know someone's had a good run this week! I really felt like going out yesterday but was on a rest day and today is horrible weather so I'm glad I'm on my 2 day break

My ankle/foot is just as tender as it was before my last run on Friday and now I've pulled my back too (DD has moved into the lie-down-to-protest-at-the-drop-of-a-hat phase) so I'm sure there's a cosmic message in there for me to rest up a bit! I just worry about getting my motivation back if I take a break...

Lurking - I think they're good, solid speeds. Don't be comparing yourself with Speedy Gonzales Slev

Oops sorry Lurking! I'd forgotten you've got the W5 20 minuter yet before you're onto week 6 - how could I forget that?

Harry - when go you next run? I think 2 weeks of following the programme definitely shows sufficient dedication to warrant new shoes and kit

Hi tinwe and everyone else! Yep, still on W5 but it's R3 today. My 20 minuter isn't until the end of W6 so I have another week's grace, thank goodness. Off out later. It looks like the perfect day for running - sunny but quite cold. I will report back.

So sorry to hear about your ongoing injuries. Are you any better today after another rest day? And how are you treating your ankle? Are you putting an ice pack on it regularly?

I too worried about all motivation disappearing out the window when I had to stop for two whole weeks but as long as I kept coming on this thread every day I was fine. Just reading about all the progress everyone else was making gave me the incentive to get better and get back out there.

I did it!! 20 minute run done! Feeling pretty good right now, it wasn't fast (stat attack - 1.81miles at 11.03/min mile pace) but slow and steady wins the race etc etc...

tinwe I think.now you're a proper runner you need to take the long view? I.e if you don't rest for a couple of days now you could do something really bad and be out for weeks which would be harder to come back from. I had a 10day break and getting back into it was fine - I just told myself I'd have to repeat those endless w1 and w2 repetitions if I didn't which was enough inspiration as I found them quite boring after a while!

lurking enjoy your run today, is lovely weather for it. Anyone else out today?

I can recommend going to watch a half marathon (etc) by the way - very inspiring!

Oh dotty, that's fantastic! Another Proper Runner in the ranks! Very well done indeed. This is so inspirational - everyone seems to be taking the 20-minuter in their stride (ha! pardon the pun ... )

Predictably the weather has turned and it is about to rain so I am just heading out now. Will remember to keep shouting "Legs! Legs!" at myself if it all gets too difficult. Back with stats later.

I am back from my W5R3. Another week over. Hurrah! .

That was a really tough one - not because the run itself was especially difficult, but because it is blowing a gale out there and the entire way home I was battling the wind head-on. It was not fun - I felt like I was running through porridge. Gaaah. But never mind - I did it and can look forward to the joys of Week 6 now.

My stats are hilariously bad - I honestly couldn't pick up any pace at all as the wind was practically blowing me backwards (oh I know, excuses, excuses...).

Distance: 2.73 miles or 4.39 km
Average pace: 12.12 mins/mile or 7.35 mins/km
Run pace: 11.05 mins/mile or 6.53 mins/km

On another alarming note, I have just looked ahead and my app apprently has me running the full 30 minutes at the end of Week 8. Yikes! I thought it was a 9-week programme but clearly not. Those of you using the other app - when do you have to tackle the full 30 minuter? I am a bit scared now

Thanks lurking and well done on getting to week 6! My app has me running 28 mins in week 8 and 30 in week 9 so not really that different.

Running into the wind is hard, guess we've had some lovely weather to get us started with and now wd have to get used to the British autumn/winter!

Brilliant news from dotty and lurking. Well done!

dotty absolutely right about the slow and steady approach too. Everything I've heard on the podcasts and read on here seems to be able keeping the legs moving for the duration rather than dashing out fast and then having to stop. Fantastic to have another 20-minute 'graduate' here.

lurking it is all sounding great. The weather really can make a difference, can't it. Well done for getting out there!

harry welcome. I can't add many words of wisdom to what you have been told ready - my grasp of technology is pretty poor and most of it gleaned from here! I know I run in a slightly uneven way as well, but so far it hasn't caused any major aches and pains. Shoes can make a difference I think, but I'm not planning to invest in a new pair until I'm in a routine that looks like a runner. It is amazing how something as easy as putting one leg in front of the other can be so hard sometimes

I went out this morning for week 8 run 1. I did what I had wondered about doing last week after the strange calculations that 'mapmyrun' had done on my last run of week 7, and thought I would test out the distance covered by using my local Park Run course - not on a Saturday when there would be runners there, but on a Monday morning when it was just me and the dog walkers.

I did some of the earlier runs in the plan there, in about week 3 or 4 I think, and I remember running around one side of the park and then being really relieved that it was time for a walk break. It was great to measure progress today though - jogging that side of the park was hardly any effort, which was really proof that the plan has been working.

But now a bit of a confession. I was meant to be on a 28 minute run today, with a warm-up and warm down. It was quite hard in the middle sections (still not getting that 'I love running vibe'), but then I heard NHS Laura tell me that I'd been running for 23 minutes. I looked where I was going and in the distance I could see the opening in the bushes that marks the end of the Park Run 5K course. I switched off the podcast, and just tried to keep my legs moving and moving and moving without looking at the time. And I made it to the 'finish' line

Then I got my watch out and..... I ran a 5 kilometre Park Run course in 29 minutes and 50 seconds!!!

I think that has to be right - the course is just laps round the edge of the park, so no option to get lost or take a short cut, and the speed per mile fits with what I'd been doing last week. soooooo for being so naughty and not following the plan, but.....

Oh my goodness!

That is amazing! What an absolutely fantastic achievement. I am so delighted for you! And there you were thinking it would take you weeks after the programme ended to be able to do 5K in 30 mins. I think we can safely say you will have to set yourself some new goals

So pleased our thread has its first Proper 5K Runner. If that's not inspirational I don't know what is ...