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!

@daisypond

What are people using to track distances and speed? I’ve got no idea how far or how fast I am going.

Apple Watch. I love mine but it's useful for running too. I run very slowly!

I use Strava but my phone gps is rubbish so it makes my route take odd leaps sometimes. Apparently I ran 7km in 28 minutes yesterday .

I sometimes use Map My Run on my pc to trace my route and then an online pace calculator to see what my pace actually is.

Which is why I know that I actually ran 4.2 km in 28 mins yesterday. Which I was perfectly happy with!

I did w5r3 just now, and it was okay on the very flat beach, but don’t know how it would have been on the hilly road around mine. I guess I’ll find out the day after tomorrow...

@The3rdWatermelon sorry to hear you’re having a tough time good luck with the run - you can do this!

I have a polar watch for running, and it’s fab. I love checking out all the stats after each run

I have a new graduation plan, given that my last one clearly was not ambitious enough! DH is quite a seasoned runner, so we’ve devised a plan together. I have three different runs planned: 1. A 5k run, slow and steady, relatively flat, and takes however long it takes. 2. A fartlek run - doing week 1 but running as fast as I can in the run sections. 3. A 30 minute run on the hilliest bits around us.

Did my first fartlek today. It was strange. Really tough in the run sections, but didn’t feel too bad at the very end. I think my fast running possibly resembles phoebe’s from Friends

Well done, Marlus, and sorry for scaring you! W5R3 has got a bad rep because it's the first time you're asked to run for more than 8 minutes continuously ... BUT, as Una says, you've already done that moving time (and more). I saw something on a previous thread about how the difference between walk-run and ruuuuuun shouldn't be that great if you're putting enough effort into the brisk walks and I found that a really helpful way to think about it - it's not that different, really. I've got W5R2 tomorrow and then I'm quite looking forward to W5R3 on Tuesday - it'll be a real indicator of how much progress I've made

Watermelon

I've tried C25K a few times a year for the last five years, and have never gotten beyond W1
It's so hard, and I feel my form is very poor and I look like an idiot. I end up repeating W1 for several weeks before chucking it in as it never gets any easier, so I feel I can't carry on to W2.

I'd so love to be able to persevere though. Anyone else felt the same but managed to stick with it? All advice gratefully received!

@LurkyDeLurk94
I have surprised myself. I was very unfit. I am in my mid-50s and haven’t done any exercise since school. I’m only part way through - but following the programme has really worked for me. I am “running” very slowly. I could possibly walk faster, but that doesn’t matter. A light jog, very light, is all you need. I don’t care what I look like.

I've just googled Fartlek @TeamEponine and it looks like a good idea. I was thinking I needed to do some interval stuff as well, so I think I'll try and add that into one of my runs. I did try once and didn't like it, but I think I understand it a bit better now.

I'm aiming for my longest run tomorrow. Not feeling it at all right now, but that's prob cos I've been out all day and had wine!

Going to do W3R1 today. Writing it down here to help me commit to it! I’ll report back afterwards.

Good luck today @sleepyhead it’s my Wk6 R3 tomorrow so another long run. 🏃🏼‍♀️

So, I fell over today! Holed my leggings, skinned my left knee, grazed my right and hurt both palms. Phone saved due to chunky protective cover. But, through a mixture of adrenaline and embarrassment, I got up and ran on! It’s very sore now though and dreading getting in the shower and I think Tuesday’s run might hurt a bit.

Oh no! @Ikeameatballs you poor thing! Amazing to keep running though. Rest up and take it easy. If you need an extra day or two between runs, then take them. I had a very similar tumble a couple of years ago and pushed too quickly so that I wouldn’t break my running routine. Listen to your body and take care

Honestly it didn’t really hurt until I got home, I even did 2 extra minutes of running at the end. I will take it easy on a Tuesday though and be very careful at the same spot. It happened on a corner just as I turn and go downhill but the running surface changes from pavement to cobbles and back again and I just misjudged the cobbles.

@Ikeameatballs
Ow...

May I join?
I’m a giver upper. This is the third time I’ve started over three years and it was all going so well. I got to w6r2 over lockdown and did that about 5 times over a few weeks. Then I gave up again. I’ve no idea why as I was sort of enjoying it and was so proud of myself. I’d never run like that in my life, not even as a child.
I want to tone my leg and bum but I’m really doing it to strengthen my bones moving into the menopause. I might get out of my pjs and go out now? Maybe w4r1? Shall I or shall I have another cuppa?

If you run in the morning do you have breakfast before or after?

Give it another go, so it becomes a habit. Getting to W6r2 is fantastic. That will be my next one to do. I run before breakfast. I have a cup of tea and maybe a slice of toast, but I eat breakfast afterwards. I had two weeks where I didn’t run at all. I was ill and it was boiling hot. It was hard to get started again, but once I did, it’s easier to keep motivated.

MoverofPaper one of the difficulties I’ve always had with exercise is fitting it around mealtimes, which sounds like madness but isn’t for me.

If I go in the morning, like today, no breakfast before hand, in fact I very rarely eat breakfast anyway. After work I’ve been trying to have a snack mid afternoon on the days that I’m running so that I‘m not completely ravenous before I get home. Feeling hungry and the weather being not perfect have been my biggest excuses in the past and I’m really trying not to use them this time.

Just think though, you got to W6 before so you can do it!

It can really help to get into a routine so it becomes more automatic to get out. Having all your kit ready and laid out in advance minimises scope for procrastination. And going slowly helps too, keeping your effort level low so you finish not totally exhausted and feeling as if you could do more. If there's an audio book or podcast you really like you could save it for your runs so you have to go out to get the next episode/chapter.

Personally I go running in the evenings after DS is in bed, we have dinner about 6 and by 7.30 ish I'm normally good to go (though sometimes I save pudding until after I get back!).

W5 R3 done!!!! So pleased

@Ikeameatballs Owwww! I physically winced at that pic you poor thing!

Well sone @sleepyhead!

Well done Sleepy

I’ve the kit out, Audible sorted for last 3 months. I never eat breakfast but worrying when to eat is a time wasting strategy.
I’ve just done w6r1 it was tough but not as tough as W1!
I don’t Jane a kit as such, apart from decent trainers but I need something to stop my ears hurting from the cold. My smurf hat isn’t working for my ears and makes my head sweat. Any recommendations?

What about big headphones? I see a lot of the yoof out running with proper ear-covering headphones rather than in-ear buds.

Or resurrect the towling headband look! (Seriously though, maybe one of these? www.runnersworld.com/uk/gear/a776505/best-running-headbands/)

Ouch IKEA! I hope that heals quickly for you.
for 3rdWatermelon - wishing you all the best for your next round.

I run early morning (well, um, morning at least, it's got later since W1 and W2!) so I just have a glass of water before heading out, then have porridge after I've stretched and showered and dressed.
I have to back to work work on Tuesday (i.e. in the office) so I started the programme very early mornings so that I could continue once term began again. I leave at 7:45, so probably will run from 6-6:30, otherwise I know I'll end up stopping, which I really don't want.
I'm doing this solely for fitness, as I used to go to the gym three or four times a week before having children, and now I do no exercise at all...for fifteen years
Even taking a 30 minute daily walk in lockdown, I could feel I was getting out of breath! (Very easy route, one small hill).
I had heart surgery 18 mo ago and now I'm definitely fixed, there's no excuse. Im mid 40s, and I know my health will begin to suffer if I don't sort it out now, so I see this as future-proofing my body
I am a natural mesomorph though- I put on muscle very easily, and I can feel the fitness coming back. I can't quite believe I can do this though, definitely surprised myself the last few weeks.

moverofpaper my DC's have headbands for winter sports- sort of fleecy earcoverings to keep their ears toasty (they had a lot of ear infections/grommets etc ) without them overheating. They were just off an Amazon or eBay seller IIRC.

I do better with planned intervals than fartlek.

Intervals are a bit like the early runs on couch to 5k but can be even shorter - you might do 10 lots of 10 seconds on, 20 seconds off if you were starting out with sprints or hills (warm up first for a K or so).

I quite often did 20s up hill, 40s recovery down. I mostly like running to places and exploring paths rather than doing a regular run route, adding in intervals adds interest!