Ive jiust downloaded the C25k app on my phone. Any tips?

[likeamillpond]

Can I use this app with ordinary earbud style (non wireless) headphones?
If I really get into it I will eventually buy better earphonest but want to make do with whst ive got at the moment.
I've never done running before
I have running shoes, sports bra and leggings and a head light.
Is it possible to put the phone in the breast pocket of my jacket? I don't have even have an arm band
It's the whole trying to listen to it and run at thd same time part of it that's flumoxing me.
I'm itching to get started and any tips would much appteciated.

I'm pretty sure you can use normal headphones and stick it in your pocket. If it's the BBC one with Michael Johnson then you can also listen to music at the same time. The app just reduces the music volume when Michael is talking.

It's the Active one.
I downloaded it about 5 years ago, promptly forgot about it and am only now getting round to using it.

I have the NHS one, works fine with any headphones and can play BBC sounds or spotify with it. I have a bum bag for my keys and phone but end up carrying my phone most of the time.

Other tips:

• try not to "bounce" too much; they tell you this in week 3 I think. Try to land on the middle of your foot rather than your heel, less pressure on your joints.
• make sure you warm up and cool down. There's no stretches on the app, but I do a Joe Wicks cool down video afterwards. I've tried C25K a few times and this is the first time that I've not had any aches and pains afterwards. Also sometimes do a post run yoga video from yoga with Adrienne, it's only 7 minutes.
• don't worry if you have to repeat weeks, it's fine to repeat them rather than give up completely. In my opinion week 4 and 5 jump up a bit too quickly, and I ended up repeating them a few times before moving on.

Normal headphones and phone in your pocket is fine. There is always an introductory preamble on the sound so it's easy to start off the app and have plenty of time then put your phone away in a pocket before you have to start moving. I have finished c25k and I now use earphones which have little hooks to hold them in my ears as ones without hooks can fall out, but mine are still wired not wireless.

@IDKNABYBIF22

I have the NHS one, works fine with any headphones and can play BBC sounds or spotify with it. I have a bum bag for my keys and phone but end up carrying my phone most of the time.

Other tips:

• try not to "bounce" too much; they tell you this in week 3 I think. Try to land on the middle of your foot rather than your heel, less pressure on your joints.
• make sure you warm up and cool down. There's no stretches on the app, but I do a Joe Wicks cool down video afterwards. I've tried C25K a few times and this is the first time that I've not had any aches and pains afterwards. Also sometimes do a post run yoga video from yoga with Adrienne, it's only 7 minutes.
• don't worry if you have to repeat weeks, it's fine to repeat them rather than give up completely. In my opinion week 4 and 5 jump up a bit too quickly, and I ended up repeating them a few times before moving on.

Fantastic tips. Thanks. I especially like cooldowns and yoga that only last a couple of minutes

@KihoBebiluPute

Normal headphones and phone in your pocket is fine. There is always an introductory preamble on the sound so it's easy to start off the app and have plenty of time then put your phone away in a pocket before you have to start moving. I have finished c25k and I now use earphones which have little hooks to hold them in my ears as ones without hooks can fall out, but mine are still wired not wireless.

Ive dug out some headphones and will give it a go!

I didn't realise there were so many different variations of c25k!
I've heard of Zombie Run.

Remember every runner hates the beginning of a run - the first 10 minutes - even Mo Farah

Depending on how heavy your phone is you may find that it feels bulky and unbalances you on one side if you run with it in your pocket. My solution is to use a slim money belt style bum bag to keep it in the middle of my front.

Normal headphones and phone in your pocket is fine. Take it slow and steady - even though the first runs are only a minute at a time, go slower than you feel you can and you’ll be able to keep a much more consistent pace throughout the whole session. Also, remember that your heart and lungs will adapt to the exercise pretty quickly but your muscles and joints will take a bit longer, so stick to the programme and don’t be tempted to go beyond what it says even if you feel you can, because that way injury lies. I could run 5k by week 6, but it was not a good idea and I ended up having to go back and repeat some earlier weeks because I gave myself a little injury. Learn from my foolishness

And yes, all runners hate the first few minutes of any run but it does get easier!

Good luck, I did the C25K the summer before last and I haven’t looked back. It’s a great way to start!

Good luck @likeamillpond

Sorry in advance for the essay, struggling to be succinct these days 🙈

I start week 9 tomorrow and it's honestly the best thing I've done for my mental and physical health and wellbeing in a long time. Wish I had done it years ago.

If you can find a running buddy at a similar level/ stage of fitness AND commitment that would be ideal.

I found the metrics from my sports watch and mobile phone very different. I think the sports watch is a lot more accurate. I'm not just saying that because the watch has me clocking 5km after 30 minutes at a pace of 7min per km VS the phone (in my coat pocket) which records that after 30mins I've only run 3.5km and running at 11mins per km 😳. Incidentally both are Samsung devices running Samsung Health.

If you don't have a sports watch you might want to pick up an arm band for your phone. I'm sure the motion of ones arms moving back and forth plays a part in the recording of the metrics.

Try running at the same time for every run. I head out shortly after 6am, 3 days per week. Going this early gives me time to get home, do a 5 minute core workout followed by 10-15 minutes stretch routine before getting the children ready for the day and starting work. I use the Peloton app for the core and stretch work-out.

Whatever time of day you choose, be consistent and stick to it.

Incorporate a decent 10 minute + stretch after every run.

Try and build a strength training programme into your non run days. They will massively help with your running, as well as general overall fitness. I use Peloton for those as well.

Running apps are great for tracking the route that you've run. Nike Run Club is a fantastic, free, very easy to use app.

Don't run too fast.

Eat well and stay hydrated through the day. Drink more water than you think you need.

Plan your routes, think about, fun, memorable places that could be motivating milestones that you'd love to talk to others about. My husband ran to Buckingham Palace and back yesterday, I can't wait until I'm strong enough to do that (we're based in North London). I'm excited to have made it to the Barbican and back in one piece 😂.

@Knowitall2112 talking about well-being - I started running because I was having a minor breakdown - I think perhaps it saved my life; certainly it saved my capacity to feel joy. Downloading that little app is the best thing I’ve ever done.

I remember being told that watches use more GPS satellites than phones and so are more accurate. Mine definitely is!

There are some really good suggestions.
Thanks.
I've settled on a bumbag for my phone and a bandana style scarves on my head to keep my ear buds in place. It seems to work really well.
I'm going to try and do the same time each day as suggested because I want to keep a routine.
I'm not bothering with music at the moment because I like the silence. It's almost meditative.
I feel SO good afterwards I just wish I'd done it sooner.
Im about to start Wee!k 2!!

Come and join us on the C25k encouragement thread

Hope you don't mind me jumping on your thread, but I did my first c25k session this morning! I haven't run voluntarily since my last PE lesson when I was 15, and I'm now in my 40s

It was tiring and not enjoyable, but I completed it properly and feel optimistic about being able to complete week 1. I'm taking it a week at a time, I'm not in any rush to run longer distances, I just want to feel fitter and more active.

I borrowed my husband's running jacket to put my phone in the zip pocket, and wore a hi-viz vest over (I did it under the cover of darkness). I have what would be described as the most basic entry-level running shoes, and a pair of cheap exercise leggings. My earphones are Bluetooth, but very cheap basic ones and it worked well. I found Michael Johnson's voice to be just right - authoritative but encouraging .

Let us know how you get on with week 2

@Cavagirl

Come and join us on the C25k encouragement thread

I might do that too! I'll certainly need some tips to keep plodding...

The NHS app is popular but, if like me, you find chat irritating rather than motivating, then the 'just run' app is a good option. Just "start", "walk", "run", "finish" etc.
I finished the program now but think it's identical to NHS other than for the chat. Good luck.

@LubaLuca please do! Everyone's at different stages, lots of help & support.
I remember eyeing the 1 min 30 intervals of W2 when I'd nearly died after my first run thinking, there's no way I'm going to be able to run another 30 seconds next week. Now I'm about to finish week 6 & I'll be running 25 mins this afternoon. It really does work, you'll be skipping along in no time!

@Cavagirl

Come and join us on the C25k encouragement thread

Will do!

@LubaLuca

Hope you don't mind me jumping on your thread, but I did my first c25k session this morning! I haven't run voluntarily since my last PE lesson when I was 15, and I'm now in my 40s

It was tiring and not enjoyable, but I completed it properly and feel optimistic about being able to complete week 1. I'm taking it a week at a time, I'm not in any rush to run longer distances, I just want to feel fitter and more active.

I borrowed my husband's running jacket to put my phone in the zip pocket, and wore a hi-viz vest over (I did it under the cover of darkness). I have what would be described as the most basic entry-level running shoes, and a pair of cheap exercise leggings. My earphones are Bluetooth, but very cheap basic ones and it worked well. I found Michael Johnson's voice to be just right - authoritative but encouraging .

Let us know how you get on with week 2

I'm not in a major rush either. Im quite happy to repeat weeks if necessary. I know what you mean about going out under cover of darkness or early morning to start with. I had imposter syndrome to start with. I worried that Real Runners would see me running and think how ridiculous! she's not doing it right! Four sessions in and I'm losing that initial inhibition.

I now havee a running shelf in my wardrobe so everything is to hand and i dont have to hunt around for the stuff in tbe morning.

See you on the c25k thread!

Can I join?
This morning I got out and did my first ever c25k 'run'.
My walking minutes were much longer than my running minute but I counted to 60 for the running bit so I'm fairly sure I did enough to make it count and I feel bloody brilliant about having done it!
I was very very slow, wobbling all over the place and bright red in the face but I did it!

Other than generally feeling uncomfortable, boobs going up while my bum went down and vice versa - it's my shins! Shin splints! I remember this from the times I used to try and run in the gym! I'm not doing too much too fast as I literally could not do less!! Hahah!

And you know what my partner said when I came huffing and puffing back to the house feeling damn proud of fat self....

Nothing.

I just use normal headphones and either a pocket or a £5 running belt I got on amazon. I really like the NHS one with Michael Johnson. He's really encouraging!

I'm struggling a bit with joint pains (I'm on week 4) so I've been trying to focus on some of the things @IDKNABYBIF22 suggested like avoid landing on my heels and doing extra exercises/stretches.