Couch to 5k- fantastic plan that works for all!

[cinnamongreyhound]

Come and join us for support, advice and a gentle butt kicked when needed!

From starting out to those of us who started 2 years ago, and everyone in between!

I'm hoping to run w6r3 tomorrow, w5r3 already seems a long time ago and i cant really believe i managed it even though it was only last week! I bought a shock absorber bra after reading "running like a girl" and it is amazing! I'm not enormous in the bust but i was having a bit of unwelcome jolting, and the new bra is soooo comfy and eliminates all unwanted boob movement! I'd strongly recommend it, its fab, about a million times better than my m&s sports bra.

well done all of you ladies, wherever you are in the programme it is such an achievement to get out there and keep going.

You can do it MadMonkeys!! I tried on a few shock absorber bras last week and found them seriously uncomfortable for some reason compared to the one I've been wearing. I do love the blue colour of the turquoise one. I've only little A cups so I don't get the jolting thank goodness even when I bounced up and down in front of the mirror to check out if my bra worked. The things you do

After my 27 minute debacle I skipped the first two runs of week6 and headed straight for run 3, 25mins. Will do a couple extra of them maybe. Excluding the walking bits I covered over 4k with a pace of 6.02 so I'm happy enough with that. Going to vary my route again as I've been sticking to the flats and need to try and attempt a bit of a hill again.

Dharma, Morrigu and Cinnamon thanks, yes I realise the time was okay and not massively different to what I do any other morning, it just felt so much slower, and I was so happy to have outwitted my lazy self. It was quite funny in retrospect

theMaw agree about the wind. I was glad I had already abandoned all pretence of running when we had all those storms, so felt no pressure to get out at all. I live in the flat east, so there's usually a nice northerly breeze blowing too.

PS: anyone else joining in for sport relief next weekend? I'm just wondering about signing up for R4L in July, that and another standing charity event in September should give me enough reason to keep running through the summer and no excuses

Hi Ladies,

I finished C25K several months ago, but still pop on occasionally.

Couple of thoughts from peoples questions (sorry, can't remember names)

Trousers falling down: I stitched a big triangle out of one leg of my too loose tights, and they now hold up nicely (well, I might have to do the other leg, as it appears I'm still shrinking, but hey). So I started about 6 inches down the seam from the waist band, and back stitched my way up to the waistband, ending up about an inch and a half in. Does that make sense?

Post C25K - there are 3 extension runs on the NHS website, which I do 2 off - intervals and stamina which is a bit longer. Stepping stones was good immediately after graduation. I've also been running at lunch time with others from work, but I'm either the fastest of the slow group, with minimal incentive to go faster (feel guilty leaving them), or desperately chase after the fast lot, falling further and further behind, and end up cutting back early, and exhausting myself so I end up walking.

Imporvmemnt: well, I'm still the color of beetroot when I've finished, and pretty out of breath, but less so than when I started, and I'm running 30 mins rather than the walking / running bits of the early weeks of C25k, so although I'm not looking much better at the end, I'm doing much more to look like that, iyswim?

Congtats to all of us for getting of the couch.

Just did w6r3 so rewarding myself with some hotel chocolat yummies my lovely dh gave me this week. I've found my breathing gets massively better 12 mins or so into a run - then my legs start to complain instead of my lungs! So its on to w7... I'm quite surprised I've got this far!

How are you doing herb?

Hello just thought I'd check in to say w4r1 done this morn! For those at this stage, I had that familiar feeling on the 1st 3 min run that I would never make it! Then it all got easier!! Seriously regretting that extra 2stone though!

For bras I use Ellet (possibly?) but I am an f cup so need the full works- its great. I'd recommend www.lessbounce.com for guidance on what make and size.

Stilllearnin - I finished w3r3 today so have that to face later in the week… i made the mistake of looking ahead to week 5 and can't imagine being able to do it! I also need a new bra, have always used Shock Absorbers but will look at your link as I am also a ff cup.

Afternoon all. I have just done week2 run3 and am a bit worried about my foot. Huge pain under the arch of my foot (to the left bit of the foot) and I have realised that over recent years I have tended to walk with my weight on the right side of my foot, probably since I was pregnant three years ago. My stamina is fine, I was really surprised how OK I was about running 1 and a half minutes, but my foot is slowing me down.

People I know have suggested getting my gait checked and also insoles. I have no idea when I will be able to get my foot looked at but I do really want to keep running. Should I buy some cushioned insoles like these for the time being or would you advise stopping until I can get it checked?

I did manage a personal best though :)

Dharmalovesdraco - where did you get your gait analysed? and were the trainers REALLY expensive?

I've got my first week four one to do tonight with five minutes running twice eek.

I've found my knees are hurting now, it's not my actual knee joint as such but on the insides. They really hurt if I kneel down, or go up and down the stairs. Has anyone else found this, any advice. As it's not aching muscles but proper pain. Is there anything to put on them to 'ease' them a bit as I really don't want to stop doing it now I've got three weeks done.

I always look beetroot red when I'm hot, if anyone sees me I think they are worried I'm about to collapse! It seems that it's my body's way of cooling down because I don't sweat very much.

Fabulous I got mine analysed at DW Sports as my mum was heading to their gym so thought I may as well if I was there. Got rechecked at Up and Running as I found that the shoes were giving me a bit of bother. Insole sorted them out, near enough exactly like the ones you have linked to I think.

You could get all sorts of price range. I got Brooks ones marked down to 65 but there were cheaper. Up and running are more expensive I think but I've read on runners world forum some get fitted there and then order off the internet.

How did your five minutes go Kasterborous? I would be tempted to leave the running for a few days if your knees are giving you pain. I ended up wearing knee supports day to day for a while last time I tried to run (many years ago) because of pain. Same sort of thing going up and down stairs and kneeling etc. When I mentioned my knees to a girl in the running shop she said it could be a number of things - too much too soon, wrong shoes, your gait or even your body getting used to running. Have you tried some ibuprofen in case it's swelling?

My face also goes completely red but I'm beginning to suspect I have rosacea or something else similar and exercise is flaring it up. Appointment next week at the gp and if they tell me to lay off the running I think I'll cry - and there's words I never thought I'd say.

W7R1 done. Up a hill for ten minutes that felt like half an hour. Reached the top and seriously contemplated stopping on the straight but kept myself going by the fact I knew after that was a bit downhill. Still I did it, even if I probably sounded like I was having an asthma attack.

Morrigu, well done on surviving the 25mins! I couldn't believe it when I did mine last week.

I was a bit bold...I jumped forward from w6r3 to a full 30min run today! I got to the end of my 25min and was feeling good so I kept going and did 6k. I don't know if I'll survive bootcamp in the morning, but I'm feeling good right now ...and I really want

I did W1R3 tonight. I'm (perversely) looking forward to running a decent distance before stopping, can't get used to starting and stopping. I've been running the cooldown too, which is stupid because I'm sure that's why my legs are all achey. But I didn't want my neighbors to think I was all out of breath from a wee walk!

D'oh, meant Madmonkeys... Brain rattled around too much on the run!

Wow, well done Morrigu and Fruitbased! Hopefully see you at that end soon!

Hi Morrigu my five minutes was actually fine. I just made sure I paced myself and didn't go too fast. My knees are still sore, but they are no worse, I will see how it goes over the next few runs. Unfortunately I can't take Ibuprofen ect as I'm allergic to them. And well done on your week 7 run.

Hi everyone, I did w7 r1 this morning. I'm about the same as you madmonkey. I am still recovering from a hangover (sat night) and found this morning hard.
I've got a really embarrassing problem though which I thought I'd overcome but it was a big problem this morning...I'm really scared of dogs. I'm so embarrassed about it at my age. But if I see one off the lead and where I run is real dog walkers heaven I have to go another way which really messes up my route!
Any suggestions? I love running outdoors but the stress of the dog thing is putting me off.

Well done Kalster 5 mins feels like a proper amount of running (tho I felt half dead after I did it first time). Hope the knees get better - poss try knee supports and see if it helps.

Go morrigu - up hill as well!! You will be entering one of those mud/obstacle runs next we know

Fabulous I got my gait analysed at my local independent running shop. Was glad I went on a quiet weekday morning though as had to run on treadmill 4 times (with each pair of trainers I tried) and then up & down shop and then in the car park to 'road test' the ones was going to buy! They recommended 3 pairs but I liked (as always) the most expensive which were £80 Nike ones eek. However they are the most comfortable trainers ever (and they are a lovely turquoise colour, NOT pink!). I noticed a difference straight away. Apparently I pronate (is that the word?) so my ankles roll in so these have support in the instep. They really are v good and worth every penny.

Thank you all for the advice RE gait. I am gutted because I feel like there's no way i am going to be able to run on Wednesday as my right foot is very painful and I can only walk really slowly. My left foot is fine so I wonder if I could be carrying a specific injury that I have just made worse, particularly as my right foot has been prone to swelling and niggling pains in the last few years. I did mean to go and get my gait tested tonight but couldn't bear the idea of having to run.

Hopefully some rest overnight will mean I feel better tomorrow.

I have knee (had partial knee replacement a couple of years ago) and foot problems and IME the only trainers that 'work' are Asics Gel Kayanos. They are ££££ but totally worth it as I know I can run in them with no aches and pains. If I run hard I take two ibuprofen when I get back with a black coffee and honey seems to stave off any niggly knee probs. If your knees carry on giving you trouble get a knee strap (made by Mueller, on Amazon) they are amazing.

I actually broke my foot running in converse . God knows how it happened - must have been so flat footed and not realised. It broke in three places!

kasterborous I'd ease off the running until your knees feel better if I was you. I had exactly the same when I got to week 3, they started to hurt on the insides as you described, but I did another run anyway and I regretted it big time. The next run they hurt a bit but afterwards they got worse and worse until they were agony, throbbing and keeping me awake at night. In the end I stopped running for 4 weeks (it would have been 2 weeks but I had an unrelated toe injury...) and by that time the pain had completely gone. I started c25k again from the beginning (it was a lot easier so I must have retained some fitness) and never had that pain again.

I put it down to my sudden start of c25k activity after decades of nothing.