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!

That’s awesome, well done!

Can I join you? Could do with some moral support! I started C25K in April, just up to 8.1 yesterday. It was too much, I had to stop and walk 3 times and barely managed 10 minutes consecutive running :( I haven't run for about 5 days as its just been too hot, so maybe I just need to go back a week or so and build up again. Welcome any tips on how to get motivated again!

bonting, myself and a few others have found the Niko Niko technique, which pays attention to form and pace, really helps to keep being able to run at all or for longer. I started a thread about it here:

www.mumsnet.com/Talk/exercise/3273109-niko-niko-running-technique-experiences

You could easily use this technique in conjunction with C25K.

Ooo, that sounds interesting - I'll have a look!

I did my week 9 run 3 on Sunday (but kept running to 5k and did it in about 31:30 or so). Have run 30 min twice since then - was better on Tuesday morning than it was about an hour ago which was still too warm. Didn’t like that run but kept going

Well done Strawberrybelly! Keep going, trust the program! Regarding knee pain, I got knee pain for the whole of the first 20 or so runs in C25K. Looking back, it was mainly due to me being unfit and as I got fitter my knees felt better.

Do you listen to the podcasts or use the app? I listened to the podcasts and these give you various tips throughout about things like foot placement when running, head and shoulders movement, general stuff about how you run well and without injury. Some useful tips I found.

bontingthepebble - could you be using 'it's too hot' as an (invalid) excuse? It's not too hot to run. Humans are evolutionarily designed to run long distances, in the heat if necessary. Your body can do this. Even in 28 degree heat or whatever.

My BMI is 30. Today I ran 10K. In fact I run 50K a week, every week. I started W1R1 of C25K having never run before on 6th April - around the same time as you - when my BMI was 35.

It's not too hot to run. Wear shorts, a vest and a hat. For an under 5K run that you'll be doing, you probably won't need water (Just a big drink when your done and home), but take some with you if it will help you feel more able you run in the heat.

Everyone has a bad run every now and again. If you've not run for nearly a week, that will be why today was a bad run. Don't dwell on it or beat yourself up about it. You understand why you struggled today, so go out again tomorrow, or the next day, and try again. Give Week 8 a few goes and once you complete a run fully, do 2 more at that point. If you do 3 or 4 runs and complete none, I'd be inclined to go back to Week 6 with the 3 different runs leading up to a 25m run. Then moved on from there.

You really for need to trust the program though. A 5 day break will set you back. Try your go out at least 3 times a week, even in the heat. You can do this!

Thanks. The knee pain has gone now thankfully. I had a tooth out today and my dentist said I can't do any exercise for 24hrs afterwards. I'm surprisingly disappointed that I can't run tomorrow now. I will do it Saturday instead. I find going really early in the morning before it gets warm is the best bet for me in this weather.

@FATEdestiny, holy moly! You started C25K only two weeks before me and you do 50k a week?! I was super proud of myself for running 6k yesterday 🤣 I’m only doing about 15k a week!

I've done a run every day since I started Oscha. In fact when I first started and my run-distance was really low I would run once in the morning and again in the evening. Hence I finished C25K by 30th April - 25 days after W1R1.

It just goes to show how quickly you can progress if you have the time and put your mind to it. After doing C25K in April, I pledged to run 5K every day in May. In June I pledged to do at least one 10K a week, with 5K every other day. In fact I did 11 10K runs in the month, 2 or 3 a week. For July I intend to do at least 3 10K runs and 4 5K runs a week. And bear in mind I have only just (literally last week) come out if the obese weight category. On 1st Jan I was morbidly obese and was exhausted following a 2k walk to school and back.

I don't mean to make this a me, me, me post. My point is that your body can do this and it is possible to simply not allow yourself any excuses.

A couple of years ago Eddie Izzard ran 27 marathons in 27 days. I watched a program about it at the time, part of which was explaining the "dangers" in doing this. It stayed with me. The fact is, it's not dangerous at all. It is what humans are designed for - running vast distances over the plains every single day, at a steady pace to keep moving. It's the hunter-gather in us.

The idea struck me how much most people (well, me) wholly underestimate what our bodies are capable of. We are stopped by thinking I can't do this, rather than physically not being able to.

I am constantly amazed by what my body can do. So the moral of the story is, don't give yourself any excuses! Just go out there and do it!

Wow, that’s really inspiring!

Fate you are inspiring.

I have struggled since I finished the programme. I did the programme all in one go, no repeats, running Sundays, Tuesdays and Thursdays.

I built up to a 5k Park Run in 36 mins and minimal walking and since then not much at all. I have found excuses.

I need to start again - probably not at the beginning.

I did a park run this morning along with ds and dh. They were both quicker than me but will have to see how much by when results come in (they are a bit delayed as the run director was off to a school fete )

You lot have spurred me on ! I'm starting g again on Tuesday... I've been using heat as an excuse !! .. I'm also away for 2 separate weeks in August ... will take my running stuff !! One is in Mousehole though .... eeek. Hilly !!!

Hi, I’ve just done my first ever run - W1R1 and I was really nervous about it! It was tough with it being so hot but i did it. I can’t believe I’m so unfit! I started my diet 3 days ago as I need to lose about 4 stone. Reading this thread has encouraged me that couch25k will improve my fitness and help me to lose weight too, I’m excited about doing this! I really want to use it as proof to myself that I do have willpower and I can stick to this! It’s a shame I don’t have anyone to actually run with but there seems o be a lot of support here 🙂

Awww well done TitsalinaBumsquat. I reckon that first run, W1R1, is the hardest you deal with mentally. You've started though, so you're over the hurdle. When are you planning Run 2 and 3 for?

Alicatz66 - why Tuesday? Why not tomorrow, or even tonight? It's only 40 minutes out of your day, hardly any time at all. You can do it! #noexcuses

CatNut2017 - the first 2 weeks after finishing C25K were defiantly the hardest gorgeous me to stay motivated. Without a program to follow I ended up not finishing runs that I could easily manage weeks before. Or finishing but really struggling.

What I learnt was that I need a personal trainer in my ear you keep me going. I can't do it on my own. But the problem was - I can't afford a personal trainer! So I used free podcasts.

Laura from the free C25K NHS Podcasts was my original personal trainer. Cost me nothing, kept me motivated and gave me an achievable plan to follow.

Next I did the NHS C25K Plus podcasts for C25K graduates. Laura again providing the motivation and plan, and fee again.

After that I moved on to Audiofuel podcasts. They do cost a few pounds but we have a Spotify Premium subscription and they are freely available on there. So also cost me nothing extra!

So I am now motivated and have a plan to follow with the podcasts from them. It has improved my 5K time from 40 mins plus down to close your 34 minutes. It's also trained me up your 10K and helps me push my PB time for this. I'd definitely recommend trying Audiofuel after you finish C25K and the C25K Plus podcasts.

"gorgeous me" 😮 That was an autocorrect that should have said "for me"

Got the park run times back - I was 30:37, Dh was 27:42 and DS was 21:18. He is much fitter than me though (and is 14).

I have been managing to run for 30 minutes 2 or 3 times a week; work and taking children around the place get in the way a bit. Although am
Having a 20 min walk in my 30 min lunch break

Excellent time MirandaWest!

Apologies for not having RTFT and for just jumping in.

I started C25K three years ago and got up to about 15m straight running but then things got madly busy at work so I stopped and haven't done anything since, but you wonderful ladies have inspired me!

My MP4 is charging up as we speak, my running gear is on my chair just waiting to be put on in the morning...here we go!

FATE, your progress and attitude are amazing!

Titsalina, I don't have a running buddy either and I think that's one of the reasons I didn't stick to it last time so I'm really pleased I found this thread ☺

Look forward to reading more inspiring success stories, and maybe I'll be able to add my own...

W1R1-check!

It's such a cliché but the hardest part really was getting out the door.

I definitely felt it in my legs but it was fine once I'd got my breathing sorted out.

I think I'm going to move on to W2R1 next time.

Well done to all those who have graduated. I've just reaf the whole thread and it's so inspiring to see how will power has carried you through.

Well done MrsDarcyIwish! I absolutely agree that getting out the door for the very first W1R1 is the hardest bit of the whole program. And you did it! 💪

@FATEdestiny I will do run 2 tomorrow and 3 on Wednesday, then 2 days rest before week 2 starts Saturday! I think there’s something subconsciously telling me that Sunday’s are not for running - they are for doing nothing and eating lots (of fruit in my case!).

fate thank you for the advice and support. Very useful. You are right, I can't run alone. I need a Laura in my ear.

Hope it's ok to post. Have started my second attempt at C25k , got to wk3r1 before and have now completed wk1r3. Have done second attempt on the treadmill so far but will try an outdoor one as enjoyed it before

Welcome into the fold ragmayo and we'll done on your first week this time around.

I've never run on a treadmill, always been outside. I suppose the biggest benefit at the moment for running in a treadmill is when the gym is air conditioned. It's been bloody hot running these last few weeks. Much more pleasant today though.