C25k get your encouragement here.

[StripyHorse]

As the last thread has been going so well, with graduates aplenty, here's a new thread for encouragement. Everyone is welcome!

Hello all, it's really reassuring to hear how everyone else is getting on.

W7R1 this morning after a haitus (about a week?!) and it wasn't great and I had to walk about 17mins into the 25 run, although I did run again after a minute walking. I just couldn't be bothered...

It was def laziness on the 'legs, lungs or laziness' question! I've been pretty down and distracted this past week and it just undermined my dedication - glad to say I feel significantly better having actually done something.

@JustHereWithMyPopcorn I don't think you'll have to start all over again, although I know I was desperate to get back because I know my habit of slipping out of good habits..

I reckon as long as you're back running within the month then I'd just go on to the next run as normal but take it really easy and if it's too much, then give yourself a break and walk for a bit, run for a bit more and see how you go (basically stealing @LookDontTeuch 's excellent example - 17 minutes is no slouch!)

@JustHereWithMyPopcorn ouch, hope you heal quickly. I have found W6 good for easing back into it if you've had some time off.

W9R1 completed. I had a bit of a milestone this morning. Had an absolute nightmare getting child into school today, tonnes of anxiety and stress. I came home feeling wiped out and shaky at 9am (yes really 😆). Then I thought... I know, I'll go for a run to feel better. So I did. And now I feel better. Weird, this is not me.

I've been religious about doing all my stretches before and after
I'd put good money on the stretches being the cause of your groin strain rather than the running, @JustHereWithMyPopcorn.
Stretching cold muscles before you run really isn't a good idea. Lots of experts say it can damage the tissue and cause injury, as well as making you run more slowly. That's why most experienced runners warm up with a light jog/fast feet/high knees etc instead of stretching.

If I were you I'd carry on with c25k as planned and see if it eases off when you get into your next run. These things often do. If not, have two days off and try again.

Thanks for the recs, Yoga with Adriene it is!

So I did W5R3 and it was amazing! I actually did it! And yes there was a tough bit when I have a v short steep section but I just kept on going. After the 20min run I walked for a couple of minutes and then ran the last 2.5min home and managed 4.97km in 34 min including the warm up and cool down. I literally cannot believe I have achieved this in just 5 weeks.

ikeameatballs that is amazing ( and fast!) well done. It is startling how quickly you can improve.

Hello all - well done to those who have been running, and commiserations to those who have injured themselves!

I haven't been running for 5 days thanks to the DCs coming home on Friday with the mother of all colds (think usual Autumn term lurgy x 50). Maybe not commuting on public transport for 6 months has enfeebled my immune system? Anyway, DH and I have been really badly struck down and are having early nights and feeling sorry for ourselves instead of going out running. DH (who runs 5-10k 3 times a week) had to bail out on a run on Saturday because he felt so grotty!

I'm feeling even more sorry for myself, and also impatient to get back to the programme - I'm starting to believe that I'll never finish it! But I know that I couldn't possibly run at the moment - I have so much gunk on my chest that I would be wheezing and coughing within 2 minutes .

Sounds awful mackerella. Have you managed to get Covid swabs?

That sounds grim @mackerella, I hope you're all feeling much better soon.

@sleepyhead and @Murmurur, thank you, I was being a bit doomongerish because I know it won't take much to get me out of the habit. I agree easing back might be the best thing if it persists.

@fellrunner85 I've never heard that before, but to be fair I'm not a runner. I've always been taught to stretch before other exercising so assumed that was correct, it's only been a problem this week with the longer runs. So do you think the five minute, good paced walk before is enough before and then gentle stretching after?

@mackerella colds always sound so minor but they never are! Hope you feel better soon.

For now, a brisk 5 min walk is a decent warm up, yes. In a few weeks time though, you can graduate to a slow jog and/or "dynamic" stretches such as bum-kicking, high knees and so on.

Have a look next time you're at the start line of a Parkrun or race (if races ever happen again!), or watching runners on the tv. You'll never see decent runners doing "traditional" stretches, but you will see lots of short sprints, jogs, high knees and so on.

Nowadays I don't "warm up" before a run at all, unless it's before a race where I have to run fast from the start. Instead, I just do my first mile more slowly, and that works as a warm up. Appreciate that doesn't apply to c25k though.

Don't just take my word for it though- more info here:
www.runnersworld.com/beginner/a20808113/should-i-stretch-before-or-after-my-runs/

@Ikeameatballs that's brilliant, well done! I'm very impressed with your speed too.

@mackerella just try and rest as much as possible to help recovery. C25k is going nowhere and will be ready for you when you're up to it.

@Murmurur you're on the home straight...almost finished the programme. That's brilliant

W7R2 this morning, like you @IveSeenThings I started in the dark and pre-dawn light found me about 10 minutes into the running section. No stars for me though, it was really misty. I'm going to need to re-jig my route because the park still features in there...but I don't want to do that in the dark. Fortunately the street lighting here seems to be adequate for running.

As for the run itself, my warm up walk was done with lead boots...but actually ran further today before Laura told me to walk and cool down so somewhere in the middle I must have found a decent pace.

I'm still amazed that I'm running 25 minutes. I'm on a high every time I do my cool down walk. I'm not losing weight despite also sticking to 1200 calories a day, but my body is definitely responding well to the programme and I feel better for doing it.

Well done everyone, and best health wishes to those that need them.

@fellrunner85 many thanks for the advice, I will certainly take it on board.

Congratulations @Ikeameatballs that's such an achievement milestone run - I think it's definitely the point where you go "yeah, I can do this!" and the high is the best

W8 R1 today - embarrassed my eldest by running past him in the park when he was on his way home from school with his mates. Imagine the horror. Your mum! Running and waving! Wearing tights!

I’m so glad I’ve stumbled across this group, you lot are amazing!
I’m coming from a place of major unfitness. Started a few weeks ago, I’m now due to start w4 r1 on Friday. I have no idea how I’m going to do it. I can’t run and breathe in for four and out for four, I definitely bounce up and down more than I should and more to the point, I absolutely hate every single second I’m out. But I’m dragging myself out every other day regardless. My legs (specifically shins and ankles) are now agony, this morning was hell.
Any words of encouragement? Just the 3 Minutes was such hard hard work, I don’t think I’ll be able to do it on Friday and I think I’ll be really disappointed with myself 😢

Shins and knees not shins and ankles, my ankles are fine!
I just waited and waited for it all to click and feel natural like so many say happens but it’s just not happening at all. It’s a very big effort. I get up at 5:30 to go before work and that’s what drives me, I feel good for the rest of the day knowing that I’ve done my exercise for the day. Other than that, it’s hideous!

Welcome TheChosenTwo! and well done getting to Week 4.

My only advice would be

1. Make sure you're not going too fast - you should still be able to speak when you're running and it's all about stamina so slow is good.

2. Maybe time to think about running shoes? I did the first 5 weeks in really old trainers and it didnt do my joints any good - well cushioned runners have really helped.

3. If you need more than 1 days break then take it - the programme is based on you running 3 times a week so lots of people take more recovery time.

Thank you @sleepyhead, I’ve just read a trainers thread and ordered myself a pair or Nike Pegasus trainers online. Not quite as good as getting my gait analysed etc but will do for now. I am currently running in some fairly battered old trainers and I realise they’re probably just too worn out to run in now.
And I think you’re right in that I need to go slower. But it’s just so boring!! In my head, the faster I go, the faster I get home again wrong mentality but I start the day so early and with a lot to do when I get back that I can’t be ages anyway (not that I can get particularly far with my already snail like pace!) and I point blank refuse to get up any earlier at the moment. I’m already heading out when it’s still dark.
And lastly, my trainers aren’t coming until Friday so I suppose I can have 2 rest days in a row this week and break them in on Saturday morning. See how I get on.
Thank you for the advice, such a friendly bunch on here

TheChosenTwo, I'm only on W2, R3 and find the breathing difficult. I thought I was already going slowly but slowed down even more and it was much easier. Was a bit miffed that my Fitbit recognised it as a walk though 😫 Am hoping that my stamina will increase and I'll be able to speed up a bit.
It's always very heartening to read people's experience of struggling in the early weeks but now cruising for 30+ minutes

@TheChosenTwo welcome! Slowing down and buying new trainers both made a huge difference to me. I hope they do for you too. Get yourself a fabulous playlist that you will look forward to listening to.

@LakeFlyPie my Fitbit still tells me I am walking, and I'm on week 9. I am incredibly slow but still, it's a bit rude of it . I'm a long way off 5k still and far from cruising, but I can and will just keep getting out there.

@JustCallMeGriffin sounds like you are rocking week 7! I admire everyone getting up early to fit their run in.

@TheChosenTwo well done for reaching week 4. I know it sounds odd but the earlier weeks I found the hardest. I was routinely begging Laura to tell me to walk in my head

I'm a morning runner too, I have to time my run to get back for children and school run and work (although fortunately that bit is from home) so I route plan to make sure I have enough distance. 3k was enough early on for the warm up, running bits and cool down. Now I need 4k and I've timed it down to almost perfection. There's only a few minutes 'spare' on my cool down at the moment. Definitely plan your route so you have the right distance to exercise.

C25K takes a set amount of time, rushing doesn't make it go faster so having the right distance means that stops you worrying about getting back on time...that means you can set a more consistent and achievable pace for the running sections.

My running pace is barely above walking pace...and some adults could walk faster than me but that's not important. What's important is that my body recognises the effort is running. Remember this when remember try going fast.

I'd pass out if I breathed the C25K way...so I wouldn't worry about that.

I'll be doing W7R3 tomorrow morning and absolutely amazed I'm at this point. I'm obese BMI 41 and over 40, but somehow managing to drag my backside around each time. I don't enjoy the running bit...I really am dragging myself out there each time but the feeling I get when I achieve what I set out to do and how I feel the rest of that day is amazing and completely worth it.

Stick with it, slow your running down slightly to a steady pace and don't worry that you aren't enjoying it

@TheChosenTwo well done! You’ll find a lot of us feel exactly the same way about the running! 😂. I thought I would die in the first few weeks but it’s incredible how quickly your body can adapt. I’m running 30mins now and I still don’t believe it. I even sing along to my music sometimes too (badly but who cares?!). I had terrible shin splints when I started but got new trainers and also insoles that correct my flat feet and the change was very obvious. Keep going even when it seems awful, it will get easier even if it’s not getting any more fun!

Okay thanks all, I really will concentrate on slowing it down. It’s a bit embarrassing when people speed past you!
And I know that it’s for a set time but my route options aren’t easy to get back home in that time unless I literally turn around when the bell goes to signify half way (which I’ve done a few times!) so sometimes I have just done an extra walk/run section to get me home in a decent time. With kids to get up and ready for school and a husband to battle for the shower with before we both leave for work I’m cutting it fine, hopefully I’ll hit my stride soon, in both senses!
Thank you to everyone for the advice.

Welcome TheChosenTwo - I know what you mean about the breathing, and certainly at W4 I wasn't getting in for four out for four at any point after the warm up walk!

This morning I completed W6R3, and as @JustCallMeGriffin said I was grinning my face off for the last minute, cool down walk and all the way home
25 minutes running! I'm still on a high 10 hours later.

It was in the dark again, but slightly better visibility because it was cloudy not clear so the street lights reflection helped a wee bit. I did see a runner go by on the road at about 5:45 with a chest light (and a little red light on her back!) but as I'm running somewhere I'm probably not supposed to be, I don't want to draw attention to myself

It felt cold again, but once I was warmed up, I was fine in a t-shirt.