Couch to 5k - it's not about speed (thread number 4)

[CruCru]

Would you all like to join me here?

Knackered can I suggest that you find a different C25K app?
The NHS one has you running for about 5 or 8 mins before you have a walking break at week 4. That should also allow your knees / ankles / shins to recover. Attempting 45 mins solid running 4 weeks in, unless you were very fit beforehand, sounds like a recipe for injuries.

Yay, I have just finished W8! Although the app stopped working so I had to keep looking at Map My Walk app to see how long I had run. It was actually better than having a countdown though, I think, because I couldn't then start thinking about how much longer I had to run!

Welcome Lagoon. I had trouble finding the C25k app/podcasts initially but if you go through the NHS Couch to 5k website, there are links on there I think. I also use Map My Run app which I start first so it then logs how far I go and I can see how long it takes me per K. It's good to see when you start speeding up a bit! I play my own music too, although now I have chain songs that make me think of gasping for breath and feeling knackered

Knackered, that app you are using sounds dreadful. I couldn't run for 45 minutes at week four - not sure I could now either! Numb feet doesn't sound good. Are your laces too tight? That has happened to me before. Definitely find the NHS app and see whether reducing your running helps to build it up without injury.

Stillearnin, I think painful heels first thing is the morning is a classic sign of plantar fasciitis.

Daft well done you. You just need to keep going. When's your next run? Thread strangely quiet eh? Are we all Xmas shopping?!

I was going to do some quick intervals but it looked a bit chilly out so I did shred level 2 for the first time. Oh la la! Plank jacks anyone

I am undecided about my heel. The pain runs up the outside and I think I am walking funny to compensate for it. I run in too expensive karrimor's but I'm considering getting some others as they try to roll my feet out. I roll out already so don't need any help there.

Morning!

Stillearnin, have you ever had gait analysis? I'm not sure how you find out where you can get this, there was talk of it in the last thread.

Planning to go out again this morning, assuming ds goes into school. I have checked my map my run app and have found a route where I did 5k so plan to take that and see how far I get. Do you all still do a 5min warmup walk?

I still do some walking to warm up - often around 3 mins. Anything that helps to prevent injuries is good. I can get gait analysis at a little running shop in my town or a sprawling metropolis nearby. I really should but I am still embarrassed to as I don't feel like a proper runner and I am too big - arghhhh pathetic I know as everyone needs good running shoes. Might take dp - he used to do endurance running and I can pretend he is making me do itso I don't end up injured like him!

Thanks for advice. I am on 2nd week of app so it does seem ambitious! What I like is it maps the route I take, tells me how many feet I have run uphill, logs my times etc so I feel I am accomplishing something. It also adds up my cumulative time and distance running so I find it v motivational. May adapt it to my own needs though! I have looked up different ways to do up shoelaces to support my ankles and I have loosened lower laces so fingers crossed! Ran 2.5k yesterday but took 20 mins because I walked up a mega hill and I am soft! I never hurt after the run or the next day so hopefully it is strengthening rather than harming.

Yes do the gait analysis. There is no point having expensive shoes if they are not right for your feet. Although I completely sympathise about not feeling/looking like a proper runner!

So annoying the blardy app didn't work again. I think I will have to set a timer/stopwatch for next time or only start map my run once I actually start running.

Anyway, I think I ran for just over 30mins but nowhere near 5k yet!

Sounds like everyone is doing really well. I haven't been out all week due to ill oh (so no one to look after boys) and then I got sick ! I am back at work today after maternity leave and checked out our work shower room which was surprisingly nice. No spare lockers though. Think I will try a run one lunchtime and see how it goes.

I have a cheery update! Stupid me, I hadn't been using the two small holes at the top of the laces. I now use those (found a video on YouTube about how to tie them to help support the ankles) and it is a revelation! No more ankle pain! I slackened the lower laces and my foot doesn't go numb now. Thanks for the advice. I also found a video that gives tips on how to run uphill and today's run was pain free and v encouraging. Can't believe that such simple changes have helped so much. I will keep plodding onwards!!

fantastic! any chance of some links to the uphill running (as i live on one!). Do you climb it like stairs?

I'm not doing well. I have decided I might have a stress fracture and so i am taking a break. This is making me miserable, and feeling heavy!

The basic advice for beating the hills was to keep looking ahead, not down. Also to keep your hips in, your body more upright and to lengthen your torso. The blonde in the YouTube video also said to relax your leg muscles to make 'jelly legs' which I can't do because thinking about my leg muscles just seems to righten them! To be honest just looking far ahead was the most effective advice, seemed to help me at any rate! I'm finding running in the cold and rain v refreshing, not sure how I will cope when the weather warms up. I like covering up my rolls of fat too! Not keen on exposing Lycra to the world!

'Bloke' not 'blonde' - how embarrassing!

Thanks for he uphill tips will try them next time. Just finished week 6 r 2 today. Tough but I did it.

The hills advice I've seen is to do intervals up them - so warm up, and then run up some of the hill as fast as you can. Then turn round, and slow jog walk back down to recover. Repeat several times.
They are REALLY hard work, but do help.

When I used to do running training, the advice was to shorten your stride going uphill and lengthen stride on way down.

I have one more run to do to finish the programme. I'm determined to finish it before Christmas so will have to sneak it in sometime when dh is around.

Addicted - now that is dedication! I carefully plan my run to avoid as many hills as possible, turning around and doing it again is madness, but I agree that would be v beneficial. My son trains twice a week at a running club for cross country races and he spends a fair proportion of his time interval training on steep banks and when he races he definitely feels the benefit - I will never be racing, just want to run up the hill near my house without the people smoking outside the pub commenting on how shattered i look. V embarrassing! Inwardly I scream 'at least I am trying to improve my health, you are smoking and drinking at 5pm!' 3.2k scheduled for tomorrow, just deciding whether to face the sharp hill at the end or the slow gentle hill at the end. I want to live in the Fens where it is flat!

I've only done them twice!!
Flat intervals are bad enough, but they do help with the speed.

I seem to have settled at 6:30-7min/km, but did 10km today :)

That is fantastic! I hope I will be able to do 10k by Easter but I will take it steady. Today is very windy and the run just didn't feel right, all my joints felt tight so I walked if I felt uncomfortable and forgot about speed. Glad I went but feel dissatisfied. Hope Tuesday's will feel better. Perhaps it is setting off with a fairly steep downhill that affected my joints? Anyway, I have showered, eaten and will shortly have a glass of wine, Christmas starts today!

I've been hanging round on these threads for a long time! I started C25K about 18 months ago. A bloke at work said he was going to run a 30 min 5km, and run 5 (8km) miles, so I beat him to it (the 30 min 5km nearly killed me), and so I thought that 10km sounded like a good next target. Someone (StillLearining or Spooky?) did bridge to 10km straight from C25K, and was running really well, so hopefully you'll get there quicker than me. Its not going to be a frequent occurrence!

Yep, the booze has come out ;)
Suspect thats trainers away til at least 28th.

Addicted that is great. Well done!

I am hoping to sneak out for my final C25K run in a minute! I am way off 5k but in the new year will try to speed up and reach 5k in 30mins. I'll see where I go from there!

I've done it!

Completed all the sessions. It has taken me since September and I didn't ever think that I would be able to run for 30 minutes! I'm still not a pretty or natural runner but will definitely try to keep it up, after having christmas off!

Happy christmas to you all xx

Thats Amazing. Well done DaftMaul
I'm not a natural runner either, but have kept it up, and am slowing progressing. Probably run twice a week now.
Enjoy Christmas, and enjoy getting your trainers back on in the new year.

Merry Christmas! Dropped off this thread as I didn't run for a bit but am back on it now. I had a festive jog yesterday but was very slow. Looking forward to running and chatting in the New year.

A pair of xmas pjs and £50 toward new running shoes (that's christmas and birthday btw) - may brave the shops tomorrow as I cannot wait to drag my christmas tummy round the park!!