c25k week one day one!

[izzdino22]

Hi, first time poster long time reader here. Just got in from completing day one of couch to 5k! So tired but i think maybe worth it, just wondering if anyone else has started and how their experience has been so far / any tips

@Whitelisbon the trick to clothes is layers...

I've been running on and off a few years now but started exactly the same as you all (and restarted more than once).

Tomorrow evening I'll be running intervals with a group of runners and will have a thickish pair of full length leggings, a running vest and s warm running hoodie with built in mitts to keep my hands warm and possibly a buff as well... others range from T-shirt and shorts to multiple layers and stunning jacket and hat and gloves.

I usually find I feel cold for the 1st mile then warm up nicely - but cool down very quickly once I stop running.

Given you're run/walking, you'll probably want an extra layer, maybe a hat too... if you get too warm you can take a layer off and tie round your waist...

@Whitelisbon I wear thick long running leggings, a long sleeve running top, a really thick hoodie, gloves and a headband to cover my ears. I have the hood up on the hoodie too till I warm up. I got most of it in sports direct cheap, apart from the hoodie which is a Nike running one that I got in the charity shop.

@Fiddie it's definitely a case of pacing yourself. I didn't think I could run for 5 minutes when I set out this morning but I just kept slow and steady and listened to some excellent tunes while doing it which distracted me. It was also so cold I wanted to keep running to stay warm!!

@Violetroselily thank you, I'll plod slowly!

I like Michael and Jo, I only tried Sarah once but prefer more encouragement.

Just done W4R2. Took a big tumble on an uneven pavement in the first 5 minute run (think this is my comeuppance for laughing at Gemma Collins memes). I got up and carried on but think I sped up a bit too much in a bid to show the nice lady that helped me up that I really was ok.

Lovely graze on my elbow now and I suspect they'll be a big bruise on each knee

Oh no @Violetroselily hope you're ok! That's always been my fear with running; I'm so clumsy that at some point I will fall. Amazing that you kept going!

Ouch, poor violet. Glad it was only a minor bump though.

whitelisbon, In cold weather I wear full length running tights, long sleeved running top, running fleece and a lightweight body warmer. Lightweight, wicking layers are the key. Big thick heavy layers (like traditional T-shirt jersey or hoody fabric) will soak up sweat or rain) that will stay against your skin and chill you through. Technical fabrics are designed to wick the moisture from your skin and to dry quickly, allowing you stay warmer.

You can use hats, ear warmer headbands and neckwraps/buffs but I find they get in the way, I wear big padded headphones so they act like earmuffs for me on cold days anyway.

I don’t take water out unless going for a long distance (10K+ on a summer day). I just make sure i’m hydrated beforehand and have a drink when u get in. I don’t think you need to carry water for the c25k, or for short runs, unless there is a specific medical reason for you to do so.

have a drink when I get in, not u.

@pigletpie2177 thank you. Just bruised knees and a bruised ego I hope. It's reasserted my desire to only run when it's dark so that there are minimal witnesses to things like this

Oh no @violet. Hope you’re feeling ok.

I was worried about the step up to 5 mins running as well, but actually it wasn’t as bad as I thought it would be. W4r2 in the morning for me.

Ouch violet, that sounded painful.

I've just finished wk4 r1 and it wasn't terrible.

Well done everyone on W4

Well done all. I'm v jealous. Desperate to run but can't until knee isn't sore.

I've become a moody grumpy bitch without my runs

I've done W4R1 today, it was tough but I made it, I also made the mistake of wearing fleece lined leggings in my warm, central heated house so I nearly died of warm.
I have muted Sarah a long time ago, I love her on the TV but I find the coaches irritating and yelling at them to feck off whilst DH is holding conference calls in the next room isn't becoming.

Jo and Michael are good, they motivate me when I'm knackered.

Just finished w4r2. Didn’t think I was going to make it after the first 3 min run but I completed the whole thing and by the time I’ve finihsed the 5 min walk at the end I feel great. Well, maybe not great but proud of myself at least.
Was a bit slower today though but I don’t think that matters.

What’s up with your foot/heel, shit? It is a skin thing (blister?) or an achy thing? Did you twist or noticeably injure it yesterday? Or something else? W1R1 is pretty gentle, unless you go hell for leather on the ‘run’ sections.

I’d be tempted to redo W1R1 (my app is 6 mins run total for W1R1 and 8mins total for W1R2). If you can’t manage a light jog on the ‘run’ sections, just walk it. Maybe at a faster pace for the ‘run’ sections. If jogging/running feels like too big a step, then walk the programme. Once you’ve done a few weeks of walking 5k 3 times a week at a brisk pace, you should be feeling a bit stronger. It isn’t a race.

Your pace for the ‘run’ should be such that you can breathe and could maintain a chat (or sing along to your music). Perhaps a little less comfortably than if you were sat on your sofa but you shouldn’t be going so hard that you are gasping for breath. People overtake me all the time. I was never a fast runner, even when running 20k+ a week.

So it was painful before you started doing the c25k and yesterday’s outing has exacerbated it? Is it like a burning pain when you put your heel down?

Heel pain can indicate plantar fasciitis (another common runner’s injury). It’s common in people who do other forms of exercise too. The advice for PF is ice (peas in a tea towel is fine) every few hours for about 10-20mins, take ibuprofen (no more than 4 doses in 24hrs) for the inflammation and try gentle stretching of the foot. Gently rolling the sole of your foot over a tennis ball can be helpful.

Here’s a foot pain advice leaflet with physio and care advice

@Violetroselily hope your knees are better.
@shitwithsugaron hope the pain gets sorted. Well done to everyone with their runs this week.
W4R2 done. It was so cold and icy but it's done and the hot shower after was amazing!!
I've switched to Michael. I felt if I didn't manage a run Sarah would call me petal and hand me a cup of tea and some cake. Michael on the other hand wouldn't be angry but would be disappointed and that would be so much worse.