A running question for a 'mature' beginner.

[Ihopeyourcakeisshit]

I have just purchased a treadmill in an attempt to get fit and toned. I was thinking about the c25k which you do 3 times a day. Is there any reason i can't do it every day in the spirit of the 30 day shred type of thing or at least 5 days with 2 rest?
I currently do bugger all and am premenopausal, but I'm determined not to become a fat fifty year old.

[Ihopeyourcakeisshit]

*three times a week that should say

[AuntieStella]

You build stamina over time, so I wouldn't try to go through it too quickly, that's really not how it works.

But, if you think you'd find it more motivating to exercise more often, there wouldn't be any harm in repeating some of the days (stay in the same week), or programme a different exercise on alternate days (so you exercise 6 times and have one day off)

The Kim Saha YouTube channel has lots of workouts for runners

[Imfinehowareyou]

You could do uphill walking on it on the non running days.

[NotARegularPenguin]

This time last year I decided to try and run 5k every day in May. Having started c25k in Feb and had the bug. I managed about 3 weeks and then buggered my SI joint up badly and it took six months to recover.

So I would say no. Have rest days. Don’t add more than 10% a week.

[DramaAlpaca]

If you are new to running you need at least a day's rest between runs to allow your muscles to rest & repair. That's how the C25K programme is designed. The last thing you want to do is injure yourself when you're just getting started. You could do another form of exercise on the alternate days though.

Oh, and set your treadmill to a slight incline as that's better for your joints.

[AuntyDiluvian]

I'm no exercise expert but have done c25k a couple of times - I'd say don't underestimate how much your body has to adapt to doing something new. You could cross-train on your rest days - swimming? Yoga/pilates? Adding more stretching will help you not get injured too.
Enjoy it!

[DramaAlpaca]

Yes, warming up beforehand & stretching afterwards is really important.

[Ihopeyourcakeisshit]

Thanks so much everybody. I will take your advice and rest between days and maybe do something stretchy.
I would imagine my muscles/joints are probably less enthusiastic than my mind and the last thing I need is an injury.

[Yesiamhappy]

I started running a few years ago - went mad doing it every day and ended up getting something like shin splints (?). Had to stop running for ages - now getting back into it but doing it slowly

[M5tothesouthwest]

Do you swim? You could always swim on the days you're not running.

[LikeSilver]

When I started I did the NHS Strength and Flex podcast on my non C25K days. One complete rest day a week.

[IndecisiveMama]

Strength training!!! I've been running for decades now (yup, I'm ancient) and used to injure myself regularly until I added strength training - core, arms and legs. I am rarely now invalided out! Good luck

[Littlechocola]

I do yoga with Adrianne on rest days. Or did.
I over did the running and hurt myself so haven’t run for a couple of months.

[Lkjem]

I bought a treadmill 2 years ago to get fit. I found using it every day caused DOMS
I changed to every other day or two days running one day off. I also found having a protein drink immediately after helps. I use slim fast made up with water as I like it.
I can run every day now ( in my 50’s ) usually 6-8 k and eat anything without ever gaining weight plus I feel fantastic and energised.
Good luck, it’s well worth it. Also recording your runs to monitor improvement is a boost.
I did join the running bug at first as it’s a good record keeping app. I only stopped as other running bugs pressure you to go outside and join races which doesn’t interest me.

[dangermouseisace]

You shouldn’t run every day as your body doesn’t have time to recover. You will be putting a lot of stress on your lower legs and are more likely to end up with shin splints or stress fractures if you run 5 days in a row. You could cross train on other days, but as a seasoned runner even I would not run 5 days in a row. I don’t even like running 2 days in a row TBH. Every time you run you’ll be causing tiny bits of damage to your legs, and if you give them time to recover the body will repair the damage to make your legs stronger than they were to start with. If you overload them they won’t recover, you’ll simply increase the damage and end up unable to run due to an actual injury.