Couch to 5 K Its not about Speed (5!)

[addictedtosugar]

So, we seem to have filled up the 4th thread. Anyone want to join me here?

nickname that's great and keep it up. Keep with the programme and you can do it. Really. First time round I was 40+ had never run further than for a bus, and never set foot in a gym. I was running 5k in under 30min after about 4months, and kept it up 3days a week for 4years. Totally lapsed last autumn so here I am again.

midnight have you got reasonably good shoes? Its weird what can negatively affect your running.

penguins yes they are. This programme is supposed to get you running for 30m/5k without stopping, and build your stamina.

Ah... Was prepared to run week4 run1 but couldn't.
Came home and had to ferry the girls to their extra curricular activities, did dinner was starving by then and had dinner with the girls.
Had to help the eldest with her homework after that.
This is supposed to be my early finish at work and I can't run!
Do you think that I can run two consequetive days ?

W7r3 completed this morning. As usual struggled with the first but then got into my stride. Im thinking maybe I just need to accept that I'll always find the 1st 10 mins hard and might need to stop once or twice, and stop beating myself up over it! I felt like I was going to quit in the first 10 mins, just go back home, but then I ended up running 30 mins instead of 25 and feeling good at the end (I was running late, dh needed to rush for train so had to run my walk home!) it's weird, isn't it? I suppose once I'm running longer distances it won't matter that I have a wobble to start with, it is just more pronounced atm because for the whole 1st 1/3 of my run these days I'm thinking "this is impossible"!

Anyway, any positive mental attitude suggestions welcome! Maybe I just need to change my route and make sure it's always downhill/easy for first 10 mins!!

Good luck to all who are running today

goingtobefree I think 2 days in a row would be tough- my legs are always a bit achey on in between days! Better maybe to miss a day or two rather than give yourself an injury from overdoing it, and be off the road for longer?

Glow, yes I do have decent shoes now. When I first started running I didn't, and I injured my knees badly for a couple of weeks. I'm really hoping this is just a twinge and not a permanent thing as I love the running and don't want to give up!

haha, nicknamenonsense, I have the same feelings :D I could manage 90 secs but 3 mins is tough, especially the second one :)

Well done everyone. Thanks gerbo for your kind encouragement the other day. Well, I completed W6R2 this morning. Found it very hard though. I feel like I might be stuck on W6 for a couple of weeks as I did with W4.

In one way, I want to crack through the programme and start doing the park runs. On the other hand, there is absolutely no rush and I'm enjoying the challenge of each run whether I can tick it off and move on, or repeat it.

W3r2 today, it was so windy outside I had trouble running, especially as at one point i had to run against the wind :D I did 2 mins only instead of the second 3 min run, then walked for 2.5 mins and did a 2 min additional run :) I think it went quite well overall.

I think consecutive days are fine as long as you stretch out afterwards.

Can I echo the poster about weight loss above - I did c25k four years ago. Once you run for half an hour two or three times a week the weight just melts away!

Just completed W1 run 2. Pretty chuffed. I did my first run on Sunday morning and my knee hurt as the day went on and I could still feel the run in my legs two days later and I only did 8 minutes of running. I do a lot of walking but I'm nearly 50 so did wonder if it's my age and running has such a higher impact on joints than walking. I shall take it gently and see if I can do it.

Hi Hockneypool and welcome. I'm also in my 50s and I'm running for the first time ever - now on week 8. I worry about my knee joints too, had the occasional twinge but it's always gone away again after a rest day. Different bits of me seem to start aching at different times! I am very picky about always having a rest day and not overdoing things. Some of my early runs were up a very steep hill so I found a flatter route (though not totally flat, it's hilly round here) and that has been easier on my knees. I also found some knee stretching exercises on the NHS website, which I haven't been very good about doing but I do some of them.

Did my run today with a knee support and it really, really helped. Not totally pain free but the run was easier ??

W2R3 went okay this morning despite the week's break. Feeling a bit less apprehensive about moving on to the 3 minute runs of W3 on Saturday now. Might even try a new route which is a bit more hilly but is downhill on the way home!

bramshott downhill on the way home is always a good idea . Its pretty flat around here really, but I feel the slightest elevation quite keenly in my calves and ankles at the moment. So I make sure to vary my routes. When I feel more confident I'll go back to incorporating a couple of railway bridges

Ran w4r1 today was not too bad apart from the last 5 minutes run. Did NHS C25k definitely like Laura but I can't have a playlist while using this app.
I really love her and the way she encourages you while you run but it is a shame that Imcant choose my songs.

Hi goingtobefree, you should be able to play music with this app; just choose the little music note symbol at the bottom of the screen when you're in the app and then click the playlist buttons etc.

Hi everyone! W4R1 for me too this morning. It wasn't as bad as I thought it was going to be but didn't quite finish the last 5 minutes run. Had to stop about 20 seconds from the end which was really annoying! Hopefully next time I will complete it. It was my first run in the rain and I also did it as soon as I got up whereas I normally do the school run first. Nobody else was out and about though so I didn't need to worry about what a state I looked! I have also discovered that wearing a cap is not good for me. I took it off pretty much straight away because it was annoying me and then had to carry it the whole time. So slowly figuring out what does and doesn't work for me. We are away for the weekend so next run on Monday hopefully! Good luck with all your runs and have a great weekend!

For those of you who run first thing in the morning - how do you find it energy wise? Do you eat/drink before you go for the run or manage on empty and eat after?

I have to eat midnight before I run in the morning, I don't think I'd have the energy to finish otherwise but I know plenty of people prefer to do the morning runs on an empty stomach.

I usually just have a couple of weetabix before I go then a cup of tea/water/banana when I get back.

I'm very slow still (W4, R3 due tomorrow)- I don't run much faster then I walk- is this normal? Will I get faster as my stamina/fitness improves? Everyone else I see running when I'm out seem to be sooo much faster then me

I was told that making smoothie with 750ml of apple juice a banana and some frozen berries (whey protein as well if u want it) will help your muscle recover fast as it needs a lot of sugar and protein on recovery.
I have it after the run ( it is also one of the things which makes me go for the run as they are so yummy)
Ran yesterday but no aches or pains today so worth a try..

Midnight - at the moment I have half a banana and then run (just starting Wk3). Works better for me as if I have breakfast first I have to wait for ages and then I've lost the moment. I was surprised how okay it was as I often feel very hungry between meals.

mcbutton the speed definitely builds up later on. I wasn’t running much faster than I walked to start off with, and ran even slower than walking on the steep uphill bits. At the end of week 5 I ran a bit over 2K in 20 minutes, now I’m on week 8 and ran 4K in 28 minutes. Not really doing anything special, just following Laura's hints to go a bit faster when I feel up to it.

Week 2 run 3 done today. I am tired and didn't feel great while I was doing it but got on with it and am pleased to be moving up a week.

Glad you made it lbnblbnb. Enjoy your well earned rest now!