Couch to 5k- Cage your inner chimp and get started!

[cinnamongreyhound]

A thread for those thinking of starting, just starting, making good progress or finish the c25k. For all abilities and stages, come and join us for support and advice, we're a lovely bunch!

Old thread

Some of that made no sense. The podcast told me what pace to run at and it was slower than I'd naturally go.

It stopped raining so I went out :) did the speed podcast and did 3.05k in 17 min 25 seconds. Felt quite hard work doing intervals - think I prefer gradually changing speed. But is another run done (and now the sun is shining :))

Sorry to tell you Iwearblack no I haven't got over that yet, first 3 mins is always horrible!

I was told by someone at my club once you can run for 30 mins you can run as long as you want MirandaWest! Not quite sure I agree but I can see the thinking behind it :)

Hi kiwee my ds was 15 months when I started so can't really help you!

If anyone is using an Apple device there's a free app today called 5K Forever: run pace training, to help improve your 5K time. No idea if it's any good as I'm still on week four so not able to run 5K yet!

I've missed a couple more runs, including yesterday's and not well enough to do it today, but I had a minor procedure on Tuesday so being kind to myself. I'm not in a great hurry, so will just do the next run when I'm ready :)

cinnamon wow! Half marathon sounds terrifying. Well done, that sounds like a great time :)

kiwee might be worth asking your GP or health visitor? Or you could start off just walking on the days you would do the programme until you feel ready to run. That's what I did. I've no experience of pregnancy or c section but have had abdominal surgery and other treatment.

Thank you for that Ruby - have downloaded it :)

Thanks Ruby. I currently use an iPod nano so can't use that app ATM, but as it's free for now I've downloaded it for when I finally sort out getting an iPhone.

I've been out and done the 5+ speed run tonight in between cub drop off and pick up and am planning on having a 2nd go at Parkrun on Saturday.

I've been bad I've been having a tough time with baby these past few weeks so I abandoned my running. But I got back out today. Was worried that I'd have regressed hugely but I did the 25min run with no problems. So yay me!
I'm reading the posts about what's next with interest

Well done Reiltin, it's hard getting back after a break and to not have gone backwards is great!

Hi all, I haven't posted for a while but have been slowly progressing with the plan.

Was on Wk4R2 and decided to skip Wk4R3 and do some of the WK5 runs in a different order for various boring reasons of when I can run. So did Wk5R2 today which was 8mins run, 5mins walk, 8mins run. I was actually feeling fine so with the second run I carried on and did 10.5mins run. Quite pleased with myself as that's the longest I've ever run in one go.

A rather embarrassing question though and a bit TMI - the reason I had to stop running was because I realised that I was um leaking does anyone else suffer from this problem and what's the best solution? Do I really have to go and buy tenalady in my 30s? . I've already stopped drinking hardly anything before going out, going to the loo several times before going out etc. I have had 2dc but still...

I would say lots of pelvic floor exercises are the answer

I'm struggling at times with that too littleoaktree

The cold doesn't seem to help either. In fact it makes it a lot worse.

I head out with an empty bladder and am usually ok, but wear a pad in case. I'm also doing my pelvic floor exs far more diligently than I have for a while.

Just managed 5.3 kms dong the 5+ stamina run. I wimped out of the hill that I'd planned on my way home though - did an extra lap around the lake and walked up the hill (it is really steep!)

I'm just not brave enough for hills yet, even mild inclines sap my breathing!

I also find I sometimes get back home with slightly damper pants than would seem ok . More pelvic floor exercises needed.

Went out for a 5k run this morning and found myself keeping going. Got to 7k and probably could have kept going longer :) took just over 41 minutes so not too bad. Am tempted to try another longish run on Wednesday.

Evening all.

W4 finished today. I won't get to the gym again until Fri so that'll be W5 R1. Bit dubious about going to R2's 8min run interval. Seems a bit scary to jump from 5min max to 8min in the space of 2 runs. [chicken]

7k in 41mins .

I took 45 to get to 5k today. [slow lorris]

Not been here for a few weeks, but I've completed the NHS podcast and the last few runs I've been using my own music, which is much more motivating, although I miss Laura's reassuring voice! I was still running less than 4k in the 30 minutes, until a really windy day when I got blown along and broke my 4k barrier . Since then, I've been out on calm days and broken the 4k barrier each time.

Whoever asked about leaking - I am Mrs Leaky. I hate it. It's a significant problem, I've had all the NHS physio, hideous testing and had a date for a TVT but chickened out at the last minute. I have found that giving up caffeine has made a HUGE difference. I also make sure that I go to the loo after my warm-up walk, which obviously restricts my route but is worth it. Otherwise, there's a big difference depending on the time of the month. I'm really bad mid-cycle and just before I come on. But running has, surprisingly made the problem better rather than worse. I was prepared to abandon my attempts if I felt it made things worse, but that hasn't happened. I even have some runs where I hardly leak at all. During the first few weeks of C25K, during the running sections I concentrated specifically on my pelvic floor and I think that really helped. I also make an effort to run with good posture and pull up from my waist.

Cinnamon - there is no way that running for 30 mins means I can keep going for longer! I am half dead by the end of it!

I've heard a lot that running makes it worse but I think because it generally strengthens your abs it has to help. My mum is awful so I've always been religious about my pelvic floor exercises plus I'm a childminder so spend my day lifting and pushing buggies so I make a conscious effort to keep very thing pulled in to save my back.

You'll be surprised soon Bollard I'm sure!

Arg. Shin splints. Pain. Eek.

Couldn't do get to gym yesterday as DD came home from school ill, so did w5r1 this afternoon. Instead of the last 5min run + 5min cool down, I kept running, so instead of

5m walk warm up
5m r / 3m w / 6m r / 3m w / 5m r
5m walk cool down

I did

5m walk warm up
5m r / 3m w / 6m r / 3m w / 10m r
5m walk cool down

Hopefully the next run, which includes an 8min run interval, should feel better now that I've proved to myself that I can do 10mins straight relatively comfortably (treadmill set on incline).

How are the shin splints, mairead?

Sounds great UsedToBeNDP!

Painful MaireadnotMermaid :(

I've had no leaking problems, touch wood, but have had major surgery which affected my pelvic floor so have done lots of exercises. If anyone is in need of toning I can recommend Aquaflex it's just like a little weighted tampon! My physiotherapist recommended them and they've really helped. I tried a pelvic toner that you have to squeeze as well but didn't find that so comfortable.

The other tips she gave me are to breathe out when you clench your pelvic floor muscles as if your lungs are full it puts more pressure on the pelvic floor, also don't pull your stomach muscles in at the same time as then they take over from the pelvic floor and it doesn't work as hard.

I've only managed one run this week as having lots of side effects this week, but have finally done all of week 4 runs so will hopefully start week 5 tomorrow! :)

Mairead owch! hope they improve soon :(

Feeling pleased with myself this morning as just completed w5r3 which is 20mins continuous running

Never thought I'd get this far and when I went out this am didn't think I'd manage the 20mins. My pace was 7.09 min per km - is that about right for this stage? I have no idea

I think my leaky problems must be cycle related too bollard as last week just before AF I could barely do 5mins without leaking whereas today the 20min was fine. I do have an aquaflex goodbyeruby after it was recommended on another thread but haven't quite plucked up courage to use it yet

Hope you feel better soon mairead

Hello. I used to live running but was struck down by plantar fasciitis after my last pregnancy and have just got better enough to risk staying very gently again.

I've been doing the Zombies Run C25k and it is great fun. Being chased by zombies is excellent motivation.