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

Hellooo all

I got back in the saddle today after a festive break. I should be on wk7 but am repeating wk6 due to the 10day hiatus. Felt good actually and was easier than anticipated given the amount of booze, chocolate, pate, cheese, bread etc I've put away in the last few days! It's really nice to be back and I feel much more awake and perky for having done it.

I'm impressed at the dedication of the Christmas Day & Boxing Day runners. I was going to go on BD but we had a houseful so I unfortunately was just too busy.

Well done lookout, it's great to feel an improvement. I started January 2012 having never run before. I now run between 4 and 6 miles three times a week minimum and have done a half marathon and signed up for a second.

So much is mental solveproblem!!!! You do have bad runs for no reason at all but do look at anything that was different that day, not enough to drink, eat, late night etc.

Welcome ShinyBlackShoes! Enjoy your rest day and well done for getting back at it. I used to run alone but have joined a running club and also run with my dogs. Dh used to push me out the door if I was going alone and procrastinating!

Welcome Rugbylovingmum! They do vary a bit but essentially building up slowly to the same 30min run.

Welcome CadiM, definitely take it slowly or you will feel defeated and not carry on.

Well done UsedToBeNDP!

Rugbylovingmum, I don't think they're all exactly the same but all work the same way. I'm using the nhs podcasts which are great and encouraging but the music is dire!

I tried W7R1again last night and it went really well. I think I'm better at running in the evenings. My last run was in the morning so that might be why I found it difficult.

Am going to do week 6 day 3 today. Just need rain and wind to calm down. Its not nice out.

W6r2 done and dusted. Strangely enough I could have probably kept running.

Am having problems with runkeeper it keeps adding bits to my run. I use the iphone version. Anyone else have the same issue?

Halle, I haven't noticed any problems with runkeeper on my iPhone.

Was it run 2 or 3 you did? 25 minutes? How did it feel?

Week 1 Run 2 done (Run 1min Walk 2min for 8 repeats). It was hard work and I was a bit worried about going from 1min runs to 2min runs for my next run/walk session. I did the last little run really slowly but did 2mins instead of 1. It was tough but okay so I walked for a bit then did another 2min run. I feel better about doing run 3 now.

I feel really good for doing it but seriously, is running for 60sec really meant to hurt this much .

Rugby it gets easier. I remember struggling in the earlier runs and not believing I would find running more than 5 minutes ok. Actually make that 2 minutes.

I stopped using runkeeper, endomondo or mapmyrun are more accurate ime.

Well done rugby!! You've almost completed the first week, which is awesome. You will see progress, absolutely, and it feels so rewarding

solve, totally agree about the nhs music. I keep waiting for a good one, but no I do like Laura though.

Week 5 run 1 done today. Was better than I thought. I kept saying to my self 'I CAN do this' and it helped! 8 minutes of running next time. Yikes!

Can anyone explain the point of having 20m continuous running at the end of week 5 then going backwards in week 6 to intervals again? I find that odd

I think the 20m is to show you you can, to give you confidence and then you only do week 6 as intervals and it's back to constant running. A lot of us found w6r1 TOUGH! Mentally you expect it to be easy but it's still the same an so feel harder.

Cam I join in? I've somehow ended up entered for a 10k in the new year damn wine when I started out I struggled to run for a minute, then got a horrible virus and only just got back into it 2 weeks ago! I decided yesterday to give c25k a go and jumped in at week 5 and really surprised myself! Once I'd got my breathing sorted I felt like I could go on forever! I think it's definitely just as much mental as physical, when I got over the "I'll never manage this" stage and started thinking I can do it, it all seemed to click into place!

A quick question though, I've read conflicting things about whether it's best to just do 3 days a week or to do 5? My head's saying take it easy and slowly build up, but the part of me that's already managed to catch the bug is desperate to go out this afternoon! Would I be best to do something else today? I think part of it is me being worried I may be a little fragile tomorrow!

I found that I could run several days in a row but I know others who say have a rest day. You have to go with your body! I did 21 miles over 4 days before Christmas as I wasn't sure when I'd get out again and I was fine but I generally do 18 miles a week or more anyway just condensed it :)

allfurcoat everything I've read has said rest days are important between runs so I'd stick to three times a week, certainly to start with. It's good you're so enthusiastic but if you run too often you might get fed up or get an injury. You could do something a little gentler on other days, like walking, swimming or cycling. I'm planning to start walking on days I don't run as I find going out first thing really helps me wake up. Or you could do some strength training or yoga/Pilates as they would help with your running. Find what works for you :)

I did week 8 run 2 today, meant to be 29 mins running but only managed 19 mins before starting to get pains from my surgery, it happens sometimes but hasn't been a problem during running since first few weeks. I tried to restart running a few times but pain kept coming back so I just walked the rest instead. Feel a bit bummed out as I'm so excited about finishing the programme, but will go for week 8 run 3 next time anyway as I put my running tights on today I noticed that my thighs are definitely firmer! I hadn't expected to see improvements so quickly but it's extra motivation to go out in the dark and cold!

rugby I found the first week or two very tiring, it has definitely got easier. During the 1 min runs I thought I'd never cope with longer but each step up has been manageable. Do you stretch afterwards? That can help with achiness.

Wk 3 r3 done but only just and I feel totally pathetic. So many of you are running for ages and I can barely manage 5 sets of 3 minutes. In fact today, I didn't quite. I did 2 sets of 3 mins then 2 mins into my third set, got freaked by a horse that had been spooked by some traffic...totally threw me and I ended up walking for a minute, jogging for 2 mins, then walk for a minute before doing 2 further 3 min sets. I am on the 5k 101 programme.

I did graduate from the NHS one but stopped for 4 months and have really struggled to get back into exercise. I am single and after so many years with just me and the kids have a social phobia so anything beyond work and being with some. Good friends is tough for me...even going out jogging in public isn't easy as I am just so unfit.

It was my first in the rain run and I got over heated in my waterproof: I have Raynaulds so struggle to regulate my temperature anyway. I aim to keep going as I managed to do this once before but it is so damn tough :0(

Shiney it sounds like you have several things to contend with - anxiety, temperature and also the running, so it's understandable that you struggled a bit. But you've got this far and you are doing really well! And as you said you've done this once so you can do it again. Would it help to repeat one of the earlier runs that felt more manageable? If you repeat that a couple of times then that might boost your confidence and help you tackle the harder runs. You're absolutely not pathetic though :) if jogging in public bothers you, could you go out early in the morning when there are fewer people around? I go out soon after 7 and I only see the odd dog walker.

Thanks, I think til I finish c25k I'll aim to have a rest day between so my body has time to adjust and then see about adding in some more! Will probs either go for a walk or do a DVD in-between. Oddly though, if I go walking, I want to break into a run now!

shiney don't feel pathetic! You've got so much going on by the sounds of it! And even though you didn't do as much as you wanted today, you've done more than you would have done sitting on your bum! I've built up a bit of confidence about running now, but still tend to run either during the day when most people are at work or at dusk when I'm less likely to be seen! I did used to worry a lot that people would see me and laugh at the unfit woman huffing and puffing, but I've got to a stage where I just think fuck it, the majority of people that'll see me are either in their living rooms or in the car, I'm at a slight advantage to them ;)

What allfurcoat said. I used to be embarrassed that I would be seen running. Now I think - at least I am doing something even though I look like a sweaty mess.

Seems like you have a lot of issues to get over. But you have done it before and therefore can do it again. When I have done it before I found the earlier runs tougher with the stopping and starting compared to when you can run for longer periods of time. That is why when I restart I start on week 5 as you are nearer the longer runs. If that makes sense.

Shiney, well done! With so many things to contend with, I'm impressed you're getting back out there. I run early in the morning too, but I'm guessing if you're on your own with the kids that might be hard?

RunRunRuby, wow, week 8. And well done on toning up! I haven't noticed any changes yet but I have been eating like a pig since I started so that probably doesn't help. New Year soon though and I promised myself I would get back on the low carb, which really worked for me early in the year.

Day off for me today and tomorrow, week 5 run 2 on Thursday. Bit concerned about 8 mins running but ' I CAN do it!'

I am size 22 and 40 kg overweight. I am pretty active but I don't run. 2014 is going to be a turning point for me. Does anyone have experience, tips or support to offer. Is C25K possible for someone like me?

Calendula, yes! take your time. Repeat weeks if you need to. Go at your own pace, even if that pace means being overtaken by grannies (as an earlier poster said). You'll soon be jogging/running nonstop with the best of them.

Best of luck

Thanks usedto

calendula you definitely can do it. I mentioned earlier in the thread but I finished chemo in July and I was so anaemic I couldn't walk round the block without getting breathless and feeling faint. I started out walking as much as I could. I got a pedometer and tried to increase my steps by 500 every few days - once I'd comfortably reached my previous target. Then I started taking 30 minute walks on the mornings I was planning to run, building up my speed to a power walk type speed. Then I started C25K, and it's taken me a little longer than eight weeks as I've had to miss a few runs due to illness, but I've now got one run left :) it's such a positive step, by the end of the programme you will have so much more confidence in your body and abilities, it feels fantastic!

No real tips to offer, apart from making sure you stretch afterwards. It might seem a bit silly when you're only running for a total of 8 minutes or so at first, but it's a good habit to get into and will help with flexibility and reducing achiness. For support, stick around on the thread, everyone is at different stages and I'm sure with New Year there will be lots of new people joining so you'll have some virtual running buddies

Hi calendula I lost 35kg over 8 months while doing the c25k and afterwards. I used mfp to count calories to lose weight and have kept it off for 18 months now. I walked a lot before starting but otherwise did no other exercise and I managed it. It definitely got easier as I got lighter but perfectly doable without losing weight :)

Thanks cinnamon and runrun for your inspiration Happy new year. I will be off the couch as soon as I have drunk up my champagne.