C25K encouragement continued continued

[redcandlelight]

all welcome

total beginners
re-starters
recent graduates
fell runners

lets keep running

mummyoply
I think the idea is that muscles and tendonds need to get used to the exercise.
in the days between runs yoh can take other exercise (walking, cycling) and do strength training and stretches.

@redcandlelight good advice, thank you

@Mummyoply

When you run you actually cause slight damage to your body which needs 36 - 48 hours to repair:
www.runnersworld.com/health-injuries/a20864022/why-rest-days-are-important/
www.runnersworld.com/uk/training/beginners/a772514/how-often-should-you-run/

I have started C25K a few times, and have always got over enthusiastic and ended up hurting my knee and having to stop. This time I am taking it slowly and making sure I slowly build up to it. It's hard when you feel a bit addicted to it though!

I'm not an expert, but would say it's probably best to stick to 3 days per week at first to help slowly build up your muscles etc. If you wanted to try 4 days a week you could plan it out like below to give yourself at least 36 hours between each run:

Saturday: morning run
Sunday: evening run
Monday: rest
Tuesday: run
Wednesday: rest
Thursday: run
Friday: rest

BBC sounds do various workout mixes that I love using to run to.

@AlrightTreacle that's a really interesting article, thanks for sharing and thanks for the advice. I think I'm going to follow C25K to the letter. I do recognise that when I start something I always like to go full throttle!

@redcandlelight oh my god I've just seen your zombie run suggestion! That looks fricking awesome! I'll definitely suggest it. Oh I caved and bought some roller skates

Evening ladies, just catching up, seems like there's lots of good running going on!
@BIWI I definitely prefer a running watch to using my phone. I have the Garmin vivoactive 4s which does everything I need and lots more but they are quite expensive. If you look at the Garmin forerunner they are a bit more basic and so cheaper. Or could look at second hand ones on ebay/ fb marketplace
I'm heading out to do 4.5 miles tomorrow morning so just been looking at what route to do. Come to the conclusion that 4.5 miles is a long way!! I'll be running from home so will be quite hilly but think I've planned myself quite a good route.

Sorry I've been MIA, didn't run for almost a week but finally went out and did week 5 run 3 (I think that's right?) 20 mins. I stopped twice for about 10 secs. Feeling very glad I've done it.
Also ordered some trainers as I've been running in old casual trainers. Went for these:
www.sweatshop.com/Running-Shoes/Brooks/Ricochet-2-Ladies-Running-Shoes-Grey-or-Purple/380043
Well done everyone

Does anyone run when they have a cold?

I’ve missed 2 runs this week because I’ve been feeling dreadful and I’m on the tail end of that bow where I’m just left congested but wondering if I should brave it anyway

never ever when acutely sick.
your body needs the rest then to recover.
possibly at tail end of snot when you actually feel better.

tbh I would go for a walk/cycle and do stretches/strength exercises instead.

I'm starting wk2 this morning. Got to get the boy up from his pit first though. He liked the idea of zombie run so thank you for the suggestion! Not sure how today will feel as I've had my skates for 3 days and fallen twice (lovely bruised bum) I'm hoping that once I'm better at skating, my running endurance will improve......

Well done everyone, I am stupidly fat but finished c25k in December. I have been running 3 x a week. Yesterday I stretched myself and ran 7k and oh my god am I sore today, legs burn. I was also slower than a turtle in treacle!
Is one long 7 k and keeping to 5 k x2 to much increase or okay?
I'm better with goals so optamistiy trying to do a 10k run run (the irony) by the end of summer

I have been running with a cold, but it's just congestion and I'm not sure it's not hayfever (started after doing cadence repeats under an avenue of trees aka the entrance to our cul de sac) as DH was on call most of last week.

If it is just a snotty head I find running makes me feel better and clear my head, but tend to see how I feel and play it by ear.

Does anyone run when they have a cold?

Yes. The rule of thumb is, if you're ill above the neck (ie runny nose, bit sneezy) you're fine to run. It can often help to clear out a mild cold, IME.

But if you're ill below the neck (sore throat, chest infection, etc) you should rest as exercise can make you worse.

More detail here...
www.runnersworld.com/uk/health/mental-health/a774256/running-with-a-cold-pros-and-cons/

Morning!
Thanks for the welcome.
W8R1 this morning. I messed up starting my NHS app, but did use my watch and Map my Run.
Did 30 mins and had run 3.5 km.
Walked for a little bit. Was quite far from home so decided to see if I could get to 5k... I managed it!
42 minutes. Not exactly setting any records but delighted that I got there.

Would like to speed up and bring my average km down from 8.5 to closer to 7 if I could. But that's a very long term goal!

Woohoo! We just completed wk2 run1! I cannot believe I was able to keep going, every run was painful due to my tailbone injury but I got through it. Ds even almost finished too. Dh came along today and apparently he's a better coach as he doesn't shout at him when he sits down

@Italianmeringuebuttercream well done! I’ve got my third run to do today but I’ve got a really heavy period.. I’ll see!

Morning ladies, lovely running weather here today, cold but sunny 🌞
Ended up doing 8km/ 5 miles as my measuring of my route was a bit out. Got to 4.5 and I was still quite far from home so carried on. Couple of long steady hills but didn't think about stopping at all, loved it 💪

Well done @Italianmeringuebuttercream !!! Knew you could do it

Just got back from 5k, it's almost...hot?!? I'm going to have to go out early come another month aren't I... I'm a beetroot at the best of times... I can see myself preferring winter running!

I have a hills question: on one of my routes I have the option of a steep hill and long decline or the other way round.
what's better?
the steep bit is almost impossible to run down. but bloody hard to run up as well.

I don't like hills of either description!

How about you alternate it? One run going up, next run going down?

I don't like hills either. but to get to the beach I have to get over the dunes which means some serious inclines.

No brainer for me - extreme hill up, gentle incline down.
Get the pain over and done with quickly. Steeper also better for the butt.
Gentle descent far easier on the knees

@Cavagirl

Totally agree, up steep, down shallow all the way. If you can't run up straight away just walking up with big steps is fine, or run with tiny steps for the practice (this is fine if you run slower than you could walk!).

I'm always too cautious running down hill, make too much effort slowing down, I'm trying to extend my comfort zone for letting myself "flow" down steeper hills rather than creeping carefully.

Today's run was 110 minutes. Managed a mix of tarmac towpath and proper trail, was quite warm and my trusty old sports bra has chafed the bottom of my boob. Must remember to go in a hook at the bottom now! A few pauses for road crossings and navigation fails but really nice to get in the zone.

Wow well done @randomsabreuse 110 minutes is amazing! I thought I'd done well running for 50 mins, which is my longest run for quite a while.