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?

here I come...

Poor you Tally! I bet you feel thwarted in all your efforts. Hopefully it's nothing serious, enjoy the rest

Well done Ilove! I've cheated and skipped a rest day to fit in with my schedule so my next run will be W3R1. I'm nervous about it but not as much as W4!

I've just realised something (probably obvious to you all) which made me feel a bit better when looking at the next week ahead- each time you move on a week there's less "cycles" to go through, ie 8 runs in week 1, 6 in week 2, 4 in week 3 etc. although they are longer runs at least there's only a very few more to the end! I remember week 1's sessions dragged...

Well done RedWelly!

Rosina- someone up thread talked about the knee leading when running. I tried to focus on that tonight, maybe that will feel more natural than focusing on foot strike?

Also Rosina, I've noticed the first runs seem harder than later ones too. DH says he always feels that way when running (ie starts jogging gently then builds to a run in his case) as it takes a while to get into your breathing pattern etc.

Sorry for lots of little posts, I can't scroll on my phone when commenting to name check

Tinwe, i hadn't realised about there being fewer sessions as the weeks go by. Oh yeah! Agree, the runs in w1 seemed endless.

Update us with how you find w3r1 - prob far easier than me!

Well done redwelly!

I didn't really struggle until the free style run at the end when I only managed two bursts of jogging - I needed a wee and was a bit worried about my pelvic floor!

But what I did discover is that my right thigh has even less feeling in it postCS spinal than I thought. Its as if when I run I can't even feel a part of the muscle stiffening or tensing.

Well done over the weekend those of you who were out. And big hugs to those of you who are nursing injuries. It probably makes sense to rest and repeat enough that you're comfortable with the running but I can imagine how frustrating it is to be making progress and then have to stop. How was the massage lurking? Well done welly and Iloveaglassofwine.

I tried the w3r1 podcast this morning with NHS Laura and I'm not as certain about the whole running with ease thing as she sounds! I've been trying to push through the weeks a bit (one day run, one day off rather than a seven day cycle) because I doubt that I'll run much or at all on holiday in a few weeks. Fortunately no major aches and pains, but I can still hear myself puffing away even with my headphones in and Laura chattering away in my ears. I might need to take a weekend off to recover from this week!

I have to confess that I gave up thinking about running style in the second 3-minute run, but thanks for all the info and links. I tried to run on the front on my foot but it started to hurt a bit, so I went back to my slightly more plodding 'natural' style. I must read the 'midfoot' link and have a shot at that sometime when I'm less tired.

For those of you about to do week 3 - yes, the 'runs' are longer but there are fewer repetitions of the 'run/walk' cycles. When I discovered that the second 3-minute run was the last of session I reckoned that the C25K plan was about right. Any more might have been a struggle, but there are some signs of progress being made. I'm not sure that I could have run 3 minutes even two weeks ago . It helps to build confidence, but there are some pretty big leaps in running time ahead. Yikes. Live in the moment!

Going for my massage later, thanks workatemylife, so will report back. So far I have a dodgy Achilles tendon on one leg, a sore knee on the other and my lower back is giving me grief. I don't think it helped that for the last three days I have been walking for miles - had lots of things on in town and was meeting various friends and going to different places all at opposite ends of the city. Should probably have replied a bit more on public transport but it's noce to wander through the city when the weather is good. What counted as rest days weren't very restful, though

I'm glad today is a real rest day - have never been so glad to sit at my desk and not move all day although I have been reading lots of articles on how this pain is actually A Good Thing and simply evidence of my strengthening muscles. They don't feel like they're strengthening, but I'll give them the benefit of the doubt. Will start again with W2 tomorrow and try not to be discouraged that everyone is overtaking me . Well done everyone who is embarking on Week 3. Yay!

replied? relied!

Deep-tissue massage was fantastic! I want the masseuse to move into my house and just be at hand before and after every run. Going back next week for another treatment. If it wasn't so pricey I'd be there twice a week at the moment

So this morning I went out for W2R1 again. In terms of stamina I was definitely ready to move up to W3 but my Achilles tendon is still really painful and I seem to have pulled a muscle in my back which doesn't hurt at all except when I run, so I want to take it a bit easier. Hmmm. The deep-tissue massage has definitely helped me feel less achey but hasn't done much for the tendon so far. Will see what the week brings.

Listen to me! I have turned into an old lady boring everyone to death about my aches and pains. Good grief, is this what the future holds? Will go out and do another W2R2 on Thursday and W3R3 on Saturday and then am going to move on to W3 no matter what.

Anyone else venturing out today?

Massage sounds amazing! I just got back from w2r3. Missed my run the other day for no reason which now I think about it has really annoyed me! I found it a bit harder too, possibly because I missed the other day but also think I'm running too fast. Trying to get a further distance but realising I need to just worry about time and then as my stamina increases then worry about distance. Ellie xXx

Yes I'm due to run today but need to get working on my hydration as ive had two cups of coffee so far today and thats all.

I'm also really stiff, the fronts of my calf muscles ache as does my CS scar. I suspect I didn't do enough cooling down stretches after Sunday. I'll run W1R2 tonight but if im still in pain I might just put c25k on hold for a fortnight and power walk alternate days instead.

Wondering if ithers who run alone in the early evenings stay on main roads? It would be nice to run out of sight in the parks but I'm a little cautious

Hello
I've finally run out of excuses and am planning on starting c25k this weekend. For those of you who listen to your own music, what tracks do you listen to? I think I need a playlist so I don't end up with something slow when I need to be fired up. Also, how many k do you cover on week one runs? I'm presuming that if its a mix of running & walking, it's going to be about 3 or 4k. This would be useful to know as then I'll know which direction to head in. And how many runs are there in week one?
Thanks

Sounds lovely lurking. I hope you start to feel the benefits soon - it must be time to move on a week especially since some of your problems were to do with technology rather than actual running! I went out yesterday so today was more leisurely - I went for a walk rather than running, just to stay loose.

Well done welly on sticking with it. I had a CS and was nowhere near as energetic as this for a long time afterwards. Look after yourself!

I know what you mean about safety. I ran around the park in the morning the other day and felt quite conspicuous, although I'm sure I saw another lady doing C25K or similar - headphones, walking, running, walking, running, and quite frankly, who cares (in theory - I still think passers by worry about my wellbeing!). My other route is round some playing fields which are deserted. The first couple of runs I did were there and i appreciated the lack of spectators, but after that I started to wonder whether it was really the best place to be. Running alone, not capable of sprinting away from danger, wearing headphones etc etc. Even more simply, if I stuck my foot down a rabbit hole I could wait weeks before anyone came along and rescued me. I've almost talked myself into heading back to the park.

Maybe have a look at your local park in the evening? You might find that there are a lot of people around anyway. Ours tends to have a fair number of folk jogging and cycling

One of my parks is so busy all the time that I dare not go there for fear of bumping into someone I know. The other one is much more beautiful but quite deserted and I do know what you mean about feeling a little bit vulnerable. I tend to run on busy streets.

Welcome, murtette. In wk 1, you do a 5-minute brisk walk to warm up and then run for 60 seconds, walk for 90 seconds, with 8 repeats (so you're actually only running for 8 minutes in total). I think that covers just over 3K but I'm not exactly sure

My playlist is a bit embarrassing, I'm afraid . Lots of Abba, lots of Blondie, lots of Donna Summer, "Tusk" by Fleetwood Mac - in short, all the things I would never listen to at home or my DH would laugh at me too much.

I too would be delighted to hear more suggestions as I'm having to change the playlist every couple of runs to keep my interest and I usually listen to Massive Attack and Portishead type stuff which is far far too mellow for running

Hi Oscarwilde

what issues were you having with your knees and what trainers were you using?

Are you currently pain free and did you see a specialist about them?

Hi Leon. I tore some ligaments running on sand (not a good plan) and had physiotherapy for long time. Diagnosis was poor strength in glutes, knee caps sliding off to one side so I wore a brace for a long time and then gave up running when I got pregnant.

Just started running again after 4 yrs off so hoping that's enough to stop a reoccurance. Using Saucony trainers (new 4 yrs ago and barely worn but fitted after gait analysis). Haven't started any strength training, squats etc as yet and running on grass to reduce joint damage.

Why do you ask?

Hi Oscarwilde

I have been lurking on the site for the best part of the last 10 months, as I have recently joined the happy/tired world of parenting. Having found this site very useful, I wanted to start giving something back by helping out with health, fitness and general wellbeing questions.

I have been in the industry for almost 14 years now, run my own strength and conditioning facility, so I have plenty of hands on experience...

I wondered what the issue was, as the chances are I can help you strengthen the imbalances and ensure that you're at way less risk of this happening again.

I have just posted on the site under the exercise section regarding any questions people may have and that I would be happy to help.

Do you currently train at a gym or do you have any home equipment? and has anything been done as yet to strengthen the glutes?

Thanks
Leon

Hi Leon - that's brilliant. Thank you.

About to run off home so sorry to be brief. C2k is my first attempt at exercise in a lonnnng time. I think I may have briefly used a cross trainer and cycled a bit in between pregnancies but clearly not enough to make an impression.
So far I've done wk 1 and start wk 2 tomorrow. I have a set of dumbells still in their wrappers at home, a pilates ball (not inflated), a long sausage shaped foam roller and a hybrid bike which I plan to start commuting 6 miles to work on in the very near future when I stop procrastinating
So no squats or anything similar done yet. Glutes are already tightening up and giving sciatic like pain but not down the leg so I know I need to get moving.
I've had a lot of personal training in the past so I've got a reasonable idea of "form" and posture for exercises. I know that I was quite good on one leg but very weak on the other for one legged squats for example.
I'm not sure where to start though leaving aside finding the time. What would you recommend as a basic set of strengthening exercises with someone starting out? Would you do them on the night off or after a run?
What's a good sign that you are running incorrectly? Tight hamstrings?

I've downloaded the app. I have all the clothing so no excuses
8 weeks off exercise due to sciatica (caused by weak core) so I've been hammering the core exercises
Just eaten so should give it half an hour? Hoping people won't laugh at me

I'm just feeding the baby then putting the older child to bed then getting changed to go and run. Thats the plan!

Ok 15.38 done
It's my legs that hurt, my breathing is fine