When does C25K get easier?

[QueenOfMyWorld]

I've just completed week 2.Im not a natural runner I find it quite difficult tbh but I'm determined to keep going.When roughly will my legs feel more at ease with what's going on? Lol.Tia

It’s teally not worth feeling nervous about it. Get some good music on and go slowly.

It definitely gets easier. Agree with others the week 5 long run is the moment that you realise that actually you can run and do this. Definitely feel better for it all.

Have you done the W5R3 run yet TeaBelle? It's an amazing feeling when you finish it.

Join a running group C25K. Much much more likely to be successful and running 20-30 mins if you are getting to others.

I remember it being a bit better at around the “run 8mins walk 2” stage.
Keep going. It’s worth it.

I started running c25k last summer after having my daughter, I wanted to try and improve my fitness and have some time to myself. I ran my first half marathon in Feb
I have a couple of tips which may be useful (though running is an individual experience so feel free to disregard):

• your mind will give up long before your body. So when your head is telling you you can’t do it, you have to disregard it, you can do it, keep putting one foot in front of the other.
• breathing - I find this rhythm helps keep my running steady - in, in, out, out. Time these with each step. When it gets hard, focus on those breaths.
• get yourself sorted with some really good trainers. Go to a proper running shop for some expert advice (though go on recommendation, some are better than others). Especially if your knees are giving you a bit of bother. Good trainers and some knee supports will help.

Well done for getting out there! You can do it!

I have just completed wk4 run 2, was a big jump from week 3 but already find 3 mins a lot easier than I used to. I think 5 mins will feel easy next week.
It's hard but so satisfying when you do better than you think.

I stick to same route so I can see improvements.

I had slightly tender knees when I started running regularly outdoors last month. It wasn't a stabbing pain - just a tenderness. And it did go away! I ran 5k for a personal best this morning and my knees feel perfectly fine.

I also had tightness in my hips and lower back - that has also eased up.

So, not everything is a matter for a physio. It is usually a matter of your joints and connective tissue getting used to it.

Regarding good shoes: there is no scientific evidence that gait analysis and corrective/orthopaedic footwear prevent injury. In fact, there is a proven correlation between the increased price of running shoes and injury rates.

Now, someone will come along and swear by their speciality shoes. They'll give anecdotes about knee pain until they had gait analysis and bought a particular recommended shoe. Just like you'll hear anecdotes about the miracles performed by chiropractors (also never found to be of any use when subjected to objective study.)

So, I would say that someone who is a newbie to running really only needs to buy comfortable running shoes. You can find them at Decathlon for about £20. I'm sure someone will shriek in horror, but it's perfectly possible to run in shoes from Tesco or Asda. (They probably won't last as long as expensive shoes but they're not actually going to hurt you.) When you reach a level of putting serious weekly miles in, then you can look into paying more money.

I didn't realise week 3 is 3 mins running.eek.can only just do 90 secs 😁

When I am ready to stop I find it useful to use visuals on the route as a tartget eg, run to the lamppost, when I get there I find the next landmark to keep running too. I manage to runa horrible route back from my kids school every week using this technique!!!

Regarding buying "good" trainers, I absolutely agree with JustGettingStarted.

The primary reason I run is because it costs me nothing. We are a low income family and I wanted to get fit. I read a thread the other day about the cost of gym membership (circa £35 per month). Well running costs me nothing.

So being told that I should "invest" in expensive trainers with proper analysis and whatnot would just be a barrier to people like me. And a convenient excuse not to bother starting running.

You do not need anything other than basic less than £20 trainers.

I think if you're looking at running marathons, and thereby averaging 30-40 miles a week training, spending more will pay off simply because the shoes should last longer.

But I roll my eyes whenever someone says "I'd like to start running. Did Day one of C25k and it was sooo hard!" and someone tells them that the FIRST thing they must do is go to a specialist shop and invest in a proper pair of running shoes. Give me a break!

The first thing they should do is congratulate themselves. The second thing they should do is go do Day 2. The third thing is slow down!

Unless they're running in something that isn't actually a running shoe, they're fine.

yes but if you are running mainly on tarmac then there is a difference in the type of running shoe that will cushion your foot compared to say a trail shoe which is designed for a different surface and purpose.
Even running shorter distances, I was having quite bad pain in my calf muscles. I was wearing trail shoes on a pavement. I bought some more appropriate trainers and it really helped. So, I agree that you don’t have to go out and spend million quid on new swanky shoes, but even a 20 quid pair of trainers can be effective if they are appropriate for the surface you’re running on.

If it's hard, slow down. If it's still hard, slow down some more. At the minute you are building your cardiovascular 'base', it's not about speed or distance, it's about raising your heart rate a bit really. As you get fitter you will get faster but that does take time. You are very new to running so it will take time to build your leg strength and fitness, don't be disheartened- every single runner you see out there has been there when they started. Keep going.

Also, yes you dont need special kit just now, but if you feel like running might become part of your life then you will be more comfortable in appropriate trainers and technical clothing. It doesn't have to be expensive.

Also, for most runners it never really gets 'easy' because you will always want to go further or faster (or both) so you will always have to work hard! That's part of the fun

I meant to say, I ran a half marathon last night - for fun. A couple of years ago I couldn't run for two minutes when I started c25k.

In my experience, the first couple of minutes of any run are the hardest. The first twenty minutes of a long run are the hardest. Finding a rhythm is the hard part, and then, around 3 miles in, when you're actually feeling ok- that's the semi enjoyable bit!

The best part of a run is finishing it and smugly telling everyone about it ;) (also 3 months in when you notice your thighs have actual muscle on them!)

I've bought some running trainers they v good only£ 25 in sale too

Well for those that are interested I'm on week 3 and it's bloody hard!! My knees have stopped hurting tho 😊

Glad to hear your knees are getting better!

I'm on week 3 too! I've repeated it as I can do 3 minutes but no way would I make 5. However I've been amending it slightly and today I ran for 3 minutes walked for 90 secs 4 times which I was so chuffed about! So will do that for a few days and see how I go.

I'm repeating Week 1 at the moment I'm afraid, this morning I was out at 6.30am. Did it in 30 mins and 3.5k

I am not moving onto week 2 until I can run all the 60 seconds (x8) without stopping short. Managed to do x3 60 secs then maybe 45-50 seconds for the other 5 (if that makes sense)

Took a while to realise that I'm not looking for speed, just a gentle jog and trying to ensure my lungs can cope.

What would other do in my situation - would you move on to Week 2 despite not being able to complete all of the 8 x 60 secs?

Valderal, you could try moving on and dropping back to week 3 if necessary. Every run helps. There are good runs and bad runs no matter the experience of the runner.

It is around week 5 where it begins to click. I agree that stop/ start is hard. I find my first 3-4k hardest these days.

Trainers... £££ isn't so important in the early days, but badly fitting worn out trainers may not do people favours. Unfortunately I have fussy, high volume feet and need good support in all footwear or I get arch pain. Sadly £20 from Decathlon doesn't even fit on my feet. Bloody brilliant for my DCs though

It doesn't really get easier if you're always upping what you do! Essentially you have to go through the next level (of distance or speed) before you will find the previous level easier iyswim.

Feeling really good about myself.
Have just completed Week 2 this morning.

It's not until I moved onto the next week that I realised the progress I had made in the first week.

Having the weekend off and starting Week 3 on Monday. (Sore shins)

I am so happy I am doing this, I'm not perfect and still struggle but the small difference in my overall fitness is noticeable.

YYYY to repeating weeks. I repeated week 7 about 5 times. I also had to drop back a couple of times and start from a lower week because I'd missed it.

Once I fnished, I started Parkrun and never looked back. Have run a marathon. Have made amazing friends through running. Keep going, it is 100% worth it!

On trainers. Some people naturally have a good even running style and can run in £20 trainers without injury. I started running in the wrong trainers and had a lot of problems until I went and got my gait analysed. Have run pain and injury free (touch wood) since then.

You don't need £££ trainers for C25K but they're not just a scam. If you're going to keep on running you might need them. You can nearly always buy older models in the sale or lightly used second hand once you know what you need. My last couple of pairs have been from Facebook selling sites for £20 each.