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!

justcallmegriffin that was a lovely post. I am also really really slow and don’t see anyone out running as slow as me- including two very old men- but I am doing 30mins now and that seemed so unrealistic in week 1. I’m about to treat myself to some new trainers - my very comfy Nike ones are old enough that they don’t make them now. I don’t live near any towns big enough to have specialist trainer shops - links to any helpful advice would be great.

W6R1 today!

@LakeFlyPie and @TheChosenTwo I have only in the past couple of runs started to actually enjoy it and feel like I am getting there. It’s not getting easier but I’m clearly getting better as I’m running more.

I’m trying to adapt my route to accommodate running for a longer time and hence covering a longer distance, today I added in a downhill section at the end which was lovely.

Well done to those on W6 and smashing out those runs! It gives me hope that people can do it and I might be able to aswell. I’m going to try and not think about the lengths of the runs and just slow it down and just not overthink it.
I’ve already had some great advice on here, it’s much appreciated. I will keep plodding along and checking back on here for inspiration, you lot are amazing!

I love coming on here to see everyone keeping at it - it is such a motivator! I think lots of people have overtaken me - but that's fine with me.

I had the run I needed today. When I tried w7r1 last week I really struggled, even though it is a repeat of w6r3. I ended up running for about 15 minutes and then doing walk / run intervals (more walking than running) for the rest of the time. I got a bit of a mental block about it.

I think my eureka moment was realising how far I have come (as we all have) and that a 'bad' run of 15 minutes then walking / short runs for the rest is such an improvement on week 1 and 2 when a 60/90 second run felt like a lifetime! I went back and did a couple of week 6 run 2 runs and repeated w6r3 today - I really focused on keeping my pace down and also kept to one of my flatter routes and I did it. In fact, I even carried on for another couple of minutes after the 25 because I liked the song and just felt I could. The final couple of minutes were all up hill too

It's taken me about 8 weeks to realise that although I want to graduate, my main aim is to get fitter and get into the habit of exercising regularly so pushing myself too far and hating it isn't really going to achieve anything. There's no shame in going through the programme a little bit more slowly and repeating runs if necessary.

@StripyHorse that's awesome, well done! You're so right. A bit of walking here and there doesn't undo all that you've achieved.

@StripyHorse whatever you are doing is much more than sitting on the sofa! I struggled a few weeks after graduating and found it really hard to run continuously and was really worried I'd completely lost it. Went back and repeated week 6, refound my mojo and now I always have a week 7 run playing as a comfort blanket whilst I do my run (and run the walking bits!) and can do 5-6 K. Can't seem to manage without that encouragement! For me, it's so much about head being the limiting factor and I think just do what needs to be done and be really pleased that it's a lot more than week 1!

@StripyHorse - exactly right! My worst run was in week 4. I felt so down and that I'd never be able to do any more, and that was 5 minutes!

It takes as long as it takes, as slow as it takes, and we're not racing anyone except our former couch-sitting selves, and we're beating them hands down!

It's taken me about 8 weeks to realise that although I want to graduate, my main aim is to get fitter and get into the habit of exercising regularly so pushing myself too far and hating it isn't really going to achieve anything. There's no shame in going through the programme a little bit more slowly and repeating runs if necessary.

Totally this! I'm trying to keep my eyes on the real purpose (getting fitter and having fun) rather than just racing through the weeks so I can tick C25K off my bucket list and never run again.

@IveSeenThings it's such an amazing feeling, well done for getting that run done. I think psychologically it's the toughest run I've done.

This thread is such a great idea. Your stories help boost and encourage me and I grin when I see someone else achieving a new milestone. My husband thinks I'm quite mad grinning at my phone!

I couldn't face W7R3 this morning...but incredibly as the day went on I regretted it! My alarm is now set to do the run early doors tomorrow morning instead.

I think I've reached the point where this is a good habit that actually makes me feel better when it's done. I'm now really hoping that the work I've done so far has strengthened my lower body to allow me to continue through the winter. My aim is still to graduate before the cold really sets in, but genuinely planning on continuing post week 9 if at all possible.

@Alamindah that's such a good idea to keep the podcast going in the background- I really like Laura's voice checking in every now and then!
I wonder just how many people have listened to her narration over the years

@JustCallMeGriffin I'll be on W7R1 so we can "run" together, and I'll think of you when I'm out there It's supposed to be dry and about 11 degrees in the morning, so hopefully the sky will be beautiful, but I'm probably going to go after sunrise, unlike on weekdays!

@mackarella I read an article in runners world (ha- get me!) about training and the menstrual cycle, and that for two weeks after first day of period your body is better at building muscle, and then for two weeks after ovulation it's less good, due to the hormonal changes. I'd like to know which weeks help with the waistline

@StillDumDeDumming how are your injuries? Healing well I hope.

@JustHereWithMyPopcorn how are your groin muscles doing? Have you managed another run yet?

W7R3 done

It was nice running early enough that not many people were around but late enough that the sun was up for the whole run! Mine was a bit windy though. How was yours @IveSeenThings ?

I've started measuring just the running bit rather than the whole route and I ran for 2.88km in 25 minutes. I know Mo Farah has nothing to be scared of but I'm happy with that.

Onwards to week 8!

I’ve crashed to a halt with a ‘back to work’ cold. I’m about to retire to my bed with a book and a box of tissues. I should have been running this morning but that was never going happen. I think I will play it by ear next run - whenever that is- and just see how far I get.

I'm about to start week 5 tomorrow, and dreading the end of the week. Also, while I was not working it was easy to find the time. Juggling work, kids and the house proved tough last week and I didn't manage to get out when I was supposed to. Any tips?

@Cathpot hope you feel better soon. If you need to ease back in at an early week that's still better than staying on your couch once you're well

@Riverseawoods week 5 is mind over matter, it really is. You really can do it if you concentrate on keeping your pace steady.

As for fitting it in, I'm out in the morning before my family are up. On a weekday that means starting at 6am, today I was out at 7am, came home and showered then went food shopping and had cleaned the living room and kitchen floors before anyone else emerged at 9.30am. It sounds knackering but once you catch your breath an early morning run actually fills you with energy for the rest of the day...well it does for me. I find the later in the day I leave it to exercise the harder going I find it. Maybe early running would be possible for you too.

I’ve crashed to a halt with a ‘back to work’ cold. I’m about to retire to my bed with a book and a box of tissues
Have you heard of the above-the-neck rule, @Cathpot? If it's just a head cold and not on your chest then you're fine to run, and can even help clear it faster. You should just avoid running if it's below the neck, as the exertion can make your chest worse.

I'm a morning runner too, @JustCallMeGriffin - only way I can fit it in, with kids and a very stressful job. It's easy enough most of the time but, in the height of marathon training, getting up pre 5am to fit in the long runs is hard!

I would love to be able to run in the morning, but I'm a single parent and I don't want to leave them asleep at 5am! 5 also sounds way too early...

Thank you @Murmurur @Alamindah and @sleepyhead

Well done @JustCallMeGriffin

Hope you are feeling better soon @Cathpot.

I think it's funny how your mindset changes. DH and I are having a meal for 2 after the kids have gone to bed and I bought a low alcohol wine so I won't feel too hungover to run tomorrow morning 🤣🤣. That is sooooo not me!

I still have some way to go before I will consider 5am alarm like @fellrunner85 though!

*fellrunner85’- no hadn’t heard of the above the neck rule. You’ve just removed my excuse! I will aim for Monday... cant face tomorrow. I’m also a first thing in the morning runner and I really enjoy the feeling of having done my exercise by 8am but it does mean getting up an hour earlier which I think will be hard in winter.

I’ve just done W6R2 this morning so only long runs left which I’m quite nervous about but I think some of it is mind over matter at this stage....hopefully!

I’m in awe of all you early risers though! Definitely not for me!

Well done @Ikeameatballs and good luck for W6R3.

I was expecting to graduate today but I had a dreadful run. The fronts of my shins were really sore all of a sudden. I ran for 15mins then walked home in the end. Disappointing but I will ice my shins and rest up for a couple of days. I am v overweight so need to be cautious. Argh, so near and yet so far.

I’m finished!
Groin still hurts but it’s mainly on the stairs now.

I’m not actually running 5k though, it’s closer to 3!

Oh no, @Murmurur I posted before I saw your message and now feel awful! Rest an extra day or so and try it again, you’ll get there and well done for keeping at it. Hope your shins are pain free soon.

Congratulations @JustHereWithMyPopcorn You did it!!

I'm determined to get back into a routine this week. I've found that if I don't get out and run pretty much every day then I fall off the wagon easily, and that's exactly what had happened a couple of weeks ago. I don't progress every run and will often repeat one I found challenging rather than race through the program.

I'm on 12 minute stints now so feeling intimidated but ok! I've never done this far before, and have always developed shin splints but going reeeeallly slow is doing the trick I think.

My strategy this week is scheduling my runs into my phone calendar like a meeting. I have an odd routine with a baby and a shift working husband but I'm hoping having a bit more forward planning will help

Ran Friday, yesterday and today and will definitely exercise tomorrow, but it might be the gym rather than a run. I haven't darkened their door for a month either!

Well done @JustHereWithMyPopcorn!

@Murmurur you will get there! You’ve clearly come so far that you will graduate.

I’m planning a day off tomorrow and then a run again on Tues. I think every other day is best for me otherwise I seem to get “the fear” and start feeling scared and wanting to put it off.