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!

Week 9 run 2 completed. Barely made it to 4km. C25k is definitely a misnomer in my case.

I had done really well and reached week 9, then it got hot and I can't run when it's hot! I really struggle to get my breath and feel like I'm going to burst. I'm going to try running early morning on the weekend, and if it's still no good I'll go in the treadmill at the gym.

W6 R1 this morning. Was so much harder than I thought it would be after completing W5. Bit disheartening really. I completed all the runs, though was raging when my headphone ran out of battery at the end of the 2nd run. I really need the distraction of my podcasts!

I’m only on w3r2 but I can really feel it in my knees. Is this a big issue (sort yet if this has been discussed earlier in the thread). I’m wondering as long as I don’t overdo it, will my joints strengthen up or will I just get increasing problems? I can run the course now with just mild discomfort but am wondering how far I should push it.

@Hideandgo are you warming up really well before the runs and then also warming down after? Actual stretches (and dynamic stretches) as well as the 5 minute warm up walk?

I felt fine for the first few and then on W2R2 my knees hurt after the run quite a bit. I powered through for the next run and they eased up into the run but the next day were agony. I then physically couldn't run even if I'd wanted to, at most I could hobble.

It took 2 weeks of resting (and yoga) and now I'm able to run again. After speaking to a few runners I realised I just wasn't warming up anywhere near enough. I now spend s good 15-20 minutes stretching before I start the warm up walk and so far, so good.

Thanks Pink. I’ll try that. And hopefully it’s just my body getting used to moving again.

Just completed w8r3 and have my first (ever) 30 minute run tomorrow, I can’t actually wait and never in my 44 years thought I’d ever say such a thing.
I’ve completed all my runs on a treadmill and am very comfortable at 9kmph - 9.3kmph so I’m hoping that when I venture outside I will be able to complete a 5k in less than 35 minutes.
I’ve already downloaded to c210k app which you can start at the 5k stage, but I’m not sure if I want to try and improve my 5k speed first or just move straight onto training for the 10K.

I don't stretch at all, before or after. I used to and was always stiff the next day. I started walking 10 mins before and 10 after and I'm never sore now.

I am the same as Pebblespony. No stretching. Just walking.

I read somewhere that the only warm up required for running was just running.

But I do strength training on 2 of the rest days.

One of my calves hurts SO much at the moment-I’ve been desperately trying to stretch it out but I just can’t seem to! Any advice?!

Quick trip to a physio might sort it out. And they'll prob give you tips to keep it stretched in future.

I started recently. Can I join you all here?

Week 1 was hard.
Week 2 was easier.
Week 3 was tough.
Week 4? I could only barely manage the 3 minute runs in week 3, but I gave it a go. And...I did it! Slowly, but I did it. I'm well chuffed with myself and it seems the programme knows what I'm capable of better than I do myself.
It also looks like it's helping the weight come off too.

Hello! I did my first run on week 1 just a few hours ago. It didn’t really go too well I completed it and while it was ok breathing wise (I was a little sweaty and pink faced) the minute I stopped my legs went reeeallly alarmingly tingly and they started aching so badly within the hour. Is this normal? I am quite unfit and carrying about 10lbs more than I should to be a healthy bmi but I am moderately active, I play netball once a week and I walk the kids to and from school everyday as well as a reasonable amount of pottering around the house and runing errands etc. I reckon it would account for a minimum of 8,000 steps a day. I’m feeling a bit perturbed about it. What has prompted me to do c25k is to loose weight but premdominantly to feel healthier. I get a burn in my legs even walking up the stairs, the gp didn’t seem to know why this would be and wasn’t much help when I saw him about this a few months ago. I guess I’m just looking for guidance on how normal it is to be hurting this much after Just day 1!!! Thabsk

It's just your body getting used to running Janel85. I went through various niggles, aches and pains in the first few weeks. I just powered through it.

The 5 minute warm up walk and cool down walks at the beginning and end are really important. So don't skip these. And don't amble, they are meant to be brisk walks to get/keep your muscles hot - so walk fast, it's better for your muscles.

Oscha - do you do the stretch where you place your toes high on a wall and heels on the floor and lean into the wall? It's one of my all time fave stretches and great for calves.

My calves seize up if I slow down too quickly at the end of a run, rather than slowly and gradually slowing down over half a km or so.

Goldenbug - trust the program. Just you wait until you get to Week 5 Run 3. You'll think you can't do it. But you will

Did week 8 run 2 this morning .

Used my Nike plus app to see how far I ran in the 28 minutes and was 4.62km. So there’s potential for a 30 min 5k.

(When I did this in 2012, I discovered I was doing 5k in about 27.5 min during week 8). But I was younger and lighter then).

As Dh is doing 5k in about 30 min then we could maybe run together. Although I seem to run quicker to start with and then get slower whereas he is the other way round. But he’ll provably keep up with me to start with and then just go past me

This morning I did my fastest run yet! My average pace was 7m per km but that was including some walking at the beginning and end. My best km was 6:23 and I'm so pleased!!
I'm now on a 14 week plan to get me ready for my half marathon in October!

I am very impressed at your half marathon - furthest I’ve ever gone is 10K

I'm planning on run/walking it, I don't think I'll be at the stage where I'll be able to run the whole thing. Although I've had a few people say it's doable!

I just did 8.1 and I kept going to 30mins, because what’s the difference between 30 and 28 really-I actually cried at the end! I have NEVER run for 30 minutes straight until now.

Thanks for the physio and stretches ideas-I’ll try the one on the wall!

It's the last stretch in this video clip (I use this after my runs), so scroll to the end.

m.youtube.com/watch?v=iN3sHkni1gI

Hello all, can I join you? Just completed week 1 run 1

Feel on a bit of a high, I didn't think I'd make it! Worried my legs will ache tomorrow though. It's the first time I've done more than walk in about 20 years!

Welcome trebleclef! I have just completed C25k & need to keep it going.

I still cannot believe how far I have come.

Approaching the end of C25K now. There are masses of 10K apps-are they much of a muchness or are there particular ones people would recommend? I can’t yet imagine running without someone telling me what to do!

I'd suggest the C25K Plus podcasts first. They are done by the same people as the official NHS C25K, as a stepping stone to longer runs.

These ^ podcasts introduce the idea of running to specific BPM, with music at a set tempo. The music is provided by a company called Audiofuel.

After the C25K Plus podcasts, I moved in to Audiofuel coaching podcasts. They are free with a Spotify subscription, or you can buy the training courses individually. I'm doing the 2h Run (which is 30m run, 2m walk, repeated 4 times at specific tempos), which allows you to gradually increase how long you run for. I very quickly got to 10k, it was about 90 minutes into the 2h Run.