C25K

[Otistheowl]

I'm a complete beginnen, starting tomorrow, anyone want to join me?
The goal is fitness, although weight loss would be an added bonus.
I've a young family so time and motivation are my biggest obstacles but am determined.
Join me!

Can I play Laura NHS and Spotify?

The NHS C25K with Laura (download here) has specially designed music as part of the podcast. The music has specific BPM (beats per minute) to encourage running to a good pace and also he tracks are exactly the right length for your run/walk. So no, the point of the podcast us to not use your own music, it does the music for you. I believe the apps have no music, just tells you when you walk or run. That might be more useful if you especially want your own music.

Really don't knock the Audiofuel music though (Audiofuel are the company who provide the music for the NHS podcast with Laura). It is very motivational to have specially designed running music done to suit your specific pace.

When I graduated C25K I tried to run with my use music and no structure. I lasted about a week. I have now discovered that Audiofuel do their own podcasts/albums for extended running training (and cycling and swimming) which are avaliable on Spotify and I run to those now - extending my run length towards 2 hours.

30 mins and 5K are definitely not going to be one in the same for me

Im a month post-graduation and run at least 5k every day, with a longer 75 min plus run twice a week. My fastest 5k has been just under 41 minutes. Closer to 45 minutes is more usual.

So 30 mins and 5k are definitely two different things got me. I still have an obese BMI, so I wonder if I would be faster if less heavy. But I focus on running time, rather than distance. So I initially did 35 minute runs, then 40 min, 45 min and so on.

well i shall just slink back in if that's alright.

totally feeble and did notget back to it or do ay while we were away, am so cross with myself, i just have no will power.

so i started again! in the shed on the cross trainer, I am going to try and do everyday unless we are away. I am just not ready to do this in public.

and i did a big long brisk beach walk too with puppypants, so I do feel a bit pleased with myself today!

Well done to every one who is sticking to it.

Thank you so muchFateDestiny for explaining that, and well done on doing so well, the pace will pick up.

Thank you Avon! During the whole C25K track so around 40 mins I think including two lots of 5 mins walking I did 5.2k so not sure what I covered actual running! But it feels so good and I feel so proud of myself I want to tell everyone that I can run!!

Also Spotify have a few running playlists for different bpm. I currently use the morning run one which I think is 150-185bpm and it suits me perfectly at the moment! I was going to change playlist last week but bottled it!

Can I join you? I need accountability. I have started week 1 times than I can remember, never got past it.

Will this help me to burn some bleedin fat? I'm not overweight but I am carrying a lot of fat, like a LOT.

Can I join please?! Started this almost two weeks ago so I'm 5 runs in.

However my knees are so painful. I think it's the muscles round them rather than the bones but they hurt just going up/down stairs. Supposed to do my third run of the week tomorrow but I'll be hobbling which I think will make it worse.

Does anyone have any ideas or suggestions? I'm pretty unfit since having my two daughters but naturally slim so I don't think it's strain from weight on my joints. Could it just be my body getting used to it?! I don't want to give up now!

W8R3 done - found it so hard in the heat, but DS came with me again and I did it s l o w l y
Welcome to all those starting out.
Rory not sure, hopefully someone more knowledgeable will be along to advise!

Hi Rory, sadly I can't give proper advice but I completed W7R1 and felt a bit of pain at the top of my left calf (behind the knee), I realised afterwards in my excitement I'd forgotten to stretch and thought that was a one-off as a result. I decided to run again 2 days later as we were visiting friends and they live next to a gorgeous park....probably not the best idea, suffice to say I am now on day 5 of rest and hobbling slightly less but kicking myself for not listening to my muscles after the W7R1 run. I'm going to keep resting until there's no pain then go back to W6R1, but really annoyed as I was making good progress and starting to enjoy it Hope you feel better soon, hopefully someone more knowledgable will be able to offer useful advise, but you have my commiserations!

Went out despite the rain this morning (am a fair weather runner) and did week 6 run 2. So no more walking now.

I’m using an app with Michael Johnson telling me when to run and walk and you can use your own music with it. Am
finding Avicii is working well for me.

Am wondering how far I am actually going when I run - might borrow DHs running watch and find out properly

Rory, the NHS website has some good advice on knee pain from running www.nhs.uk/live-well/exercise/knee-pain-and-other-running-injuries/ There is also a link to knee physio exercises. I injured my knee doing squats with bad form during HIIT eighteen months ago which left me with a stiff knee. I'm on week 7 of C25K now and been doing the knee physio for over two weeks and my knee is holding up well. The physio is hard going but really does help. I try to do it every day but missed the odd day when my quads were really sore at first.

@PoopMaster @AnotherOtter thanks both, will see how it goes for another couple of days in the hope it does down and will carry on with stretches/physio stuff in the meantime.

@MirandaWest if you download the Strava app this would record your runs, distance, where you went, times etc. It tells you after each run if you went quicker/slower etc so you could use this instead of needing a watch. I also use the Michael Johnson app!

Thanks Another, that's a useful link! It sounds like I've got muscle strain so will sit out for another week (5 days on still not feeling like I could run without making it worse). Definitely not giving up though, I think I'm hooked now!

Thank you @rorydrinkup - will have a try with Strava.

Feel quite motivated to do week 6 run 3

W9R1 done on the treadmill - I covered 4K in the 30 min running bit. Can’t believe from 8 weeks ago that I can run for 30 mins now, albeit slowly. Had a little cry after

@AvonCallingBarksdale amazing! Well done. The thought of getting to that point and being able to see tangible progress is what's keeping me going.

Well done Avon! I can't quite believe the progress either.

My first 28 minute today. It was ok actually. I changed park and did more of a continuous run rather than loops.

Thank you. Need to do the last two runs in the road then see what Parkrun brings on Saturday!

So, I've finally managed to graduate!! Had to take a week off after getting ridiculous sunburn on my shins when climbing in the Peak District last week. Wearing capri gym leggings and socks and forgetting to apply suncream leads to some very, very odd sunburn!!

Anyway, finally managed to get out yesterday to finish the programme, albeit slowly due to the legs. Also having to wear full length leggings regardless of the hotter than hell weather didn't help!! Managed 4.2km in the 30.mins....... Now to decide what to do from here.

Hey I’m a newbie! I just completely flopped Week 1 Run 1 and was feeling really disheartened until I found this thread!

I am quite happy running on the treadmill at the gym but I really wanted to start running outside. So today all I managed was the 5 minute brisk walk and then two reps - so two minutes running total But I think I tried to go too fast when I was running, and I’m asthmatic so I just got too puffed out. So I’m going to try again on Tuesday! I’m going to run more slowly and take my blue inhaler before I go and see if that all helps. I’m willing now to take as long as it takes seeing all the lovely success stories.

Welcome Upsy People sometimes say just put one foot after the other but it’s sooooo much more than that. The breathing is very difficult to get under control for lots of people, including me. It takes time to work out your own natural running speed too. All I would say is stick with the programme and this thread

Thank you Avon! You’re so right - for me it was the breathlessness and tight chest that made me stop, I wasn’t particularly tired! I’m a student nurse so I’m used to being active in my job but this is very different!

But I’m going to stick at it - I do feel good now for even making it out and looking forward to Tuesday’s run for another attempt

Avon please do report back after the Park Run. I am due to run one on. 23rd June.

I might do a park run next Saturday....