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!

eatyourveg I'd be impressed to get that far! I'm slightly alarmed that I did even the first run

Thanks for the support ladies.

Out of curiosity, did anyone else get a funny feeling at the very tops of both legs at the front? I've literally never in my life run for 8 minutes so I'm not sure if this is normal. It doesn't hurt per se, it feels kind of stretched. Am I running wrong?

Just checking in - W4R1 done. Nearly dies in the second 5 minute as it was one of those never ending hills to where I collect ds from, but I did it

5seconds - every run I do, something else twinges. Nothing terrible and nothing painful enough to make me stop, just things stretching and working that haven't been used in anger for a long time I think.

W3R3 finished this morning, felt pretty good after although my right ankle and foot is quite sore.
I wanted to ask what type of headphones people are using to run? I've just got buds and they don't stay in my ears very well, as the runs get longer I can see it becoming more annoying having to push them in as I run

W4R2 done but I had to walk a bit in the first 5 minute run because I managed to find a steady steps incline and it nearly killed me again. The downside of living in Cornwall is that there is nowhere flat!

sleepymouse I'm watching with interest as I wear ear buds that fall out and annoy me too.

steep incline even

Inspiring to read of others further along in this. I ran W2R3 today but ran with a sore knee that has got steadily worse through today and so much so that I’m limping now :(

Having finished am restarting from w6 and trying to up my speed..what I want to know is how doing my circular route clockwise is half uphill but not anti clockwise???

Evening all . May I join?

I used to be an outdoor runner and was running 5k twice a week with a 10K at weekends, then about 18mo ago I started suffering with awful knee pain, classic ITB, at around the 5.5-6k mark, earlier if coming down hills. I had some physio and stopped running outside, started on the treadmill instead. I miss outside. I can do 30 mins on the treadmill but I know that doesn’t translate to road running at all.

So, I’m going to start c25k tomorrow. I’m tempted to skip the first few weeks (because I’m impatient) but I think that will increase my likelihood of injury, so i’m going to be good and start at W1D1. I’ll check in tomorrow

Whencan, where is your knee pain? If it is on the outside edge of your knee and worse when coming down stairs or down hill, it is likely to an ITB issue. Do some ‘clam shell’ exercises daily (it’s a physio thing) and you’ll find it helps. It’s basically due to weak glutes .

YT link to clam shell How To

Thank you DonDrapers really helpful to get this advice. That sounds exactly like what I have. The pain is on the outside edge of my knee and it’s still there so I won’t be running today. Hope things go well as you start running outside again.

Hellooo! Can I join you?
I recently started the C25K again (did it some years ago before having DC2 - I had never run before then, and then hadn't since).

Just up to week 3 this week. Ran out in the storm last night which was a little wetter than I usually like!

So I've just finished week 1...my first run where I haven't wanted to just stop and die!

I actually ran up and down a long quiet road this time, where both of my previous runs have been round a field. Do others normally find a paved surface easier?

W4R3 done

I run on roads/paths. I don't like uneven surfaces so don't trust grass etc. My first ever run last year I fell over because of a small hole on a field and wet myself

I try to run on hard surfaces. I have to be careful on pavements though. I find my knees and ankles don't like the sideways ups and downs of drop kerbs.

I'm very lucky to have an off-road concrete road-type surfaced bridal path right on my doorstep. It's a great 6km route so fine for C25K.

DonDrapersOldFashioned - I fast-forwarded through the first 4 weeks of C25K, which could be an option. While I didn't skip any runs, I did run more frequently and/or doubled up some of the earlier, shorter runs.

I worked out a 5km route (the one mentioned above) and used that route in full from Day 1. So I would do my C25K run then walk the rest of the 5k after the cool down finished. I used the same 5km route to walk every day, so often decided to do a run on the basis that I was out on a walk anyway, so I might as well.

In early weeks (weeks 1-4) I found I could do two "runs" back to back. So for example I'd run W1R2 then after the cooldown go straight into W1R3 (the same run) in the distance that I would be walking anyway.

Doing it this way, it's quite easy to go through W1, W2, W3, W4 in the space of two weeks or so. I wasn't remotely fit or healthy at the time, and I managed it.

OOh I like the idea of walking the rest of the 5k...might try that tomorrow!

Evening all
W3R1 this morning. Managed to cope with the step to 3mins. Hard work as our group did the last one up hill. I carry so much extra weight that I find hills a struggle. I did manage to keep going though so I was quite pleased.
Having started with one slightly wonky knee (general wear & tear) and I now seem to have acquired another one.
One of our leaders has offered to tape it next week so I’ll be interested to see if it makes a difference.
Hoping it’s not too wet this week. Managed to avoid the worst of it last week.

Hope those exercises help WCISA

Single leg squats are good for strengthening a runners knees. Just do 5 each side every time you boil the kettle, you'll soon strengthen your knees.

Also concentrate on your form while running - land centrally on your foot, not to the left or right. Planting your foot down flat is fine at this stage, it means more stability. Feet below your hips then they land.

Upper body is important too. Head still, shoulders relaxed and not tensed, arms in natural movements forward and backwards, don't twist arms in front of your torso.

Minimise all movement in the upper half of your body and keep your joints here relaxed. This stops any form of twisting or hunching which has a knock-on effect on the ankles and knees. It could be, for example, that your keeping your shoulders in an off-centre position and this is what's affecting your knees.

Any ideas why I’m getting horribly stiff neck and shoulders? I feel fine when I’m running (nice and slow, head up)...but insanely stiff in the evening :-(

It's probably due to tensing your neck and shoulders. Try shaking your arms st the side of you every now and again when running to loosen and relax your shoulders. Likewise circle your head to loosen your neck.

Your shoulders should be dropped and loose, head and neck completely still. Watch your hands too - loose and not balled into fists.

I get much worse upper body aches compared up lower body, so I'm well-versed on constantly reminding myself to stay loose and relaxed while running.

Just back from week 4 Run 1 and pleased to find I managed to survive a whole 5 mins!

Aches legs today though

W4R3 finished this morning Woo hoo!! I'm nervous looking forward to W5, especially the 20 min run. I brought some sol republic relay sport headphones on the weekend and they've been great, stay in with no dramas, comfy & I can still hear traffic. Happy running all

Well done @sleepymouse! I'm quite scared of the jump to 20 mins.

But then, I didn't think I'd manage 1.5-3mins but I did.

My trainers got soaked in the rain on Friday and now honk like an old wet dog. I plan to wash them in a weak bleach solution today and then stuff them with newspaper and put them in the airing cupboard. Hopefully they'll dry by Friday.

But does anyone have any better suggestions?

Thank you bigfatbloomers and fatedestiny. My knee still isn’t better and so no runs for me this week. I think I’ll need to start again when it is better.

DomesticAnarchist I put my trainers in the washing machine with a dose of detol laundry cleaner and a little bit of persil liquid and then they dried in the airing cupboard - worked fine

Sleepymouse I'm meant to have started W5 on Monday but skived . All dressed now ready to go but finding other important things to do. 3x5minutes feels like too much but I know I'll be fine once I overcome the mental hurdle!

domestic try sprinkling them liberally with bicarb inside - it's what we try with wetsuit boots that generally smell like death.