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!

Day 1 week 1 for me.. music ready, new fancy headphones.. I'm apprehensive but going to give it my best shot 💪

Its so great seeing how well every is doing. I repeated W7R3 today - yesterday I ran it on the treadmill and didn't feel great so ran outside today. I find when I'm on the treadmill all I do is watch the time but outside I know where I'm running to so don't think about how long I've been running. Also I've gone back to listening to music rather than trying to find a podcast to distract my brain, put together a playlist of songs I love. I'm actually looking forward to increasing the running time, I'm confident that I'll be doing 5k when I get to the 30 minute runs. Would have not believed it was possible 3 months ago!

Thanks Fate. W9R2 this morning and still finding it hard going especially the first 10 minutes. Will have a look at the C25K plus podcasts. I don't think I'm running 5K yet, but hopefully not too far off. My phone said 5.9 K all in today, but misjudged it slightly so think I end up walking for an extra 3 minutes at the end.
How did you get on today Whynot? Well done for starting - definitely the hardest part for me!
I think I need to start doing something on my non running days. I'm tempted to try Yoga with Adrienne. Has anyone tried it?

Everyone is doing so well, well done for getting started whynot

I failed to run yesterday (had PILs for lunch). I ran W2R3 this morning and found it slightly easier. I thought it was because I was running more slowly but the pace on my Fitbit says not. Maybe I was just walking faster in between

Do what Fate says. She knows.

^^I second this

My playlist is getting a bit rusty. Does anyone have any suggestions of interesting podcasts available on Spotify that might see me through the hurdle that is W5? Did run 1 this morning but know I'll need a bit more interesting listening for the longer stretches later in the week.

I did it 🙌 w1d1 complete. Impressed with my new headphones to 😊

Well done whynot 👏🏻 what kind of headphones have you got?

I’m feeling down in the dumps about my knee. It still hurts today.

Got these from amazon, very reasonably priced and the sound quality is very good! Oh and they keep my ears warm running on the beach/prom which can be windy!!

Sorry to hear about your knee pain Theregoes. I had knee pain a week or two again and some posters recommended some exercises - including an exercise called clamshells.

Well done whynot for W1R1 and others making good progress. I’m on week five and feel so good about the achievement of getting running.

I tend to listen to upbeat happy Spotify playlists so no real advice but I do find good music helps!

Just ran W6R1. Really struggled. I don’t understand how I can run 23 mins straight last night and barely managed tonight’s with the walking bits.

Feeling disappointed and a bit flat 😞

Its really usual to struggle with W6R1 ThereGoesTheAlarm, so don't beat yourself up about it. In fact if you read back through this thread I'll have said the same loads of times.

It's often a little over confidence causing you to start with a pace too quick. Part of the reasons for going back to split is a reminder that you always have to think about your pacing, even when you're a "proper runner".

Go out nice and slow for R2 - do you have the NHS commentary for your runs? If you do, that's exactly what you'll be told to do. Remember it should be a light you, nothing too fast. Go deliberately slower than you think you need to.

CanIKondo my first 5km non stop run took me 42 minutes but within 3 runs it was under 40 minutes and within a month under 35 minutes.

W1R2 in the bag 🙌 didn't feel too terrible.. I'm quite enjoying this. Question.. do you run every day? Are you supposed to have a rest day

I think I've answered my own question looking at the app in more detail I can now see just 3 runs in W1 so I'll have a rest day tomorrow and swim and use the sauna instead.

Its 3 runs in each week to allow you to recover!

I just redid w6r2 but with more oomph...knackwred now

whynot93, you can run every day if you want to. It won't do any harm and the recommendation is 30 minutes if cardio 5 times a week for a healthy heart. So if you didn't have other forms of exercise then running more frequently might be a good idea.

Just ensure you follow the advise on the NHS commentary for good form and running style, so you don't risk injury.

For what it's worth I run every day and have done since I started C25K back when my BMI was over 35. But if you prefer other sports or maybe strength and weight training, then that's fine either instead of or as well as running if that suits you better.

PetraDelphiki knackered is good, you're supposed to be knackered after exercise!

I am missing my club run tonight 😖. I have various excuses but I need to get back on it next week.

W6R2 tonight. After the fiasco of R1 I must admit I felt like I’d lost my mojo and I had to drag myself back out. But I’m really glad I did. It was a good run. Broke 4k as well.

Also can I ask what kind of pace you’re all getting? I feel like I must be really really slow. Tonight my average pace was 8.43 per kilometre (and according to Nike Run Club 14’03 per mile) is that awful?

@LacyMorgan the link takes me no where.. blank. People don't click on it because it may well be a spam. Admin?

W1R3 done💪 legs hurt a little now ... which I assume is normal. Plan to do an extra run this weekend.

W8R2 finished for me - I ran after work instead of early morning which was busier traffic wise. There are no footpaths for most of my run so I'm being very mindful of cars - a few months ago I would have been too self conscious to run at the busier time of day but it's fine now - I feel so good afterwards.
theregoesthealarm I have read that the c25k is more about managing the time running rather than the speed/distance. I use strava trackmyrun as well and have noticed that my average pace is getting quicker as the runs go by.
I'm thinking of dropping or reducing the 5 min warm-up walk, I do active stretching before the run and passive stretches after, and 5 minutes feels like such a long time.has anyone else cut the warm-up walk down?

Yeah I’m not particularly bothered about pace I was just curious as to what others are getting. I use MapMyRun and NikeRun Club.

I hate the warm up walk it always feels like a waste of time and it’s so cold! Make myself do it though. I did W6R3 tonight and am still in complete amazement that I managed to run for that long.

8.43 per kilometreis a really decent pace for C25K ThereGoesTheAlarm. It really isn't about pace though, just how long you can run for non-stop.

Are you generally fit and do sports? If so, a runner will often have their first kilometre or two as a "warm up". So go straight into running but accept that the pace of your first 10 minutes or so will be slower than once you "get into your stride". So running is the warm up, if you see what I mean.

But there is definate value in easing your muscles into strenuous exercise, which is why the warm up is good. But if you're fit and healthy enough then your muscles can go straight into a jog. Just know that you're pace is going to be lower.

For an experienced runner, the main purpose of a warm up (be it a warm up walk, jog or run) before a main run is so that you are ready to run fast from the moment you start your proper run. So it's for those chasing fast paces and personal best times.

From your last post I see you are interested in your pace and time/distance (even though you don't need to be) so it might be better for you to keep the warm up. Why not make it a slow jog or very fast walk to get your heart rate up, so you don't get cold or feel it's wasting your time? Then you'll run better once the "proper run" starts.

But the bottom line is that the warm up is less important than the cool down (Which is never recommend you skip). But skipping the warm up might make the initial 10 mins if your run feel harder work and be a slower pace