C25K encouragement continued continued

[redcandlelight]

all welcome

total beginners
re-starters
recent graduates
fell runners

lets keep running

whoop whoop shopgirl
well done you!

talks gusts of wind make everything harder I find. not only because of runnjng against the wind but also because it's harder on your core as you need to stabilise more.

shopgirl congratulations!!! 🥳🥳🥳

Yesterday I completed w1r1 after contemplating doing it for a whole year.
I need to learn how to breathe properly though as at time felt like I was holding my breathe.
Covered 3.2k so hoping once I can run a full 30mins I'll be hitting 5k.

@DobbyIsAFreeElf

Yesterday I completed w1r1 after contemplating doing it for a whole year. I need to learn how to breathe properly though as at time felt like I was holding my breathe. Covered 3.2k so hoping once I can run a full 30mins I'll be hitting 5k.

Well done!

Sarah Millican told me in W2 R1 to time your breaths with your steps so:
In.. 2..3..4..Out..2..3..4..
Helped me to stop counting my steps timing how long I had left to run 🤣

Well done shopgirl!

And well done dobby - I find breathing is the hardest part of running but it is getting easier. I try to do consciously long breaths, breathe in through the nose and out through the mouth, to avoid just panting with short breaths through my mouth which is my default state and fails to get enough oxygen in and is deeply unattractive

I did w1 r1 today. I felt OK for most if it, towards the end of the last two runs I had a "not sure if I can make it to the end of the minute" moment, but made myself carry on and did finish the minute.

I tried a couch to 5k programme about 15 years ago, I got to week 6 which was four 5 minute runs with a minute walk between them. I had no smartphone and no app and was timing runs/walks manually on a sports watch, then writing down my progress. It was so much nicer this time having the app tell me when to run and walk, so all I had to do was concentrate on breathing and keeping moving - I hope this gets me past week 6 this time. I used to swim to keep fit (and was reasonably good at it) but I am lazy when it comes to making myself leave the house for the walk or bus journey to the pool, so want to try a form of exercise I can do from my front door. And maybe if I get myself fit again I will feel motivated to get myself to the pool.

Well done RichardMarx - maybe you'll find yourself running to the pool!

Yes I like the not having to think part and having someone else do the timings. I managed to break the eight minute run today so I’m delighted with myself. Week five, run 2 I think. The next one is supposed to be 25 minutes straight! I think I might repeat this run a couple of times first. Well done graduates and starters!

Well done and welcome newbies. Making myself get out there and actually do W1R1 was the hardest part of the whole programme for me.

And well done @Haggisfish for pushing yourself. I need to do that more

Don't panic @Haggisfish - it's only 20 minutes!

You'll do it though. Trust the programme, honestly.

I start week 9 today.

Is there any way to turn off the "you're halfway thru your run", "you've got 60 seconds left". I find them really disheartening when I'm struggling with a run. Would much rather hear I've completed the run rather than realising I still have a way to go. Hope that makes sense.

Did anyone try the bridge to 10k plan after C25k? Thinking I might give it a go from next week.

@Shorthairlady I can only think of setting timers yourself instead of using the app. I like the progress markers -funny how everyone is different.

Well done on graduating shopgirl! And welcome to the newbies who are just starting out. I like how there's such a wide variation of running ability on this thread, I've found it really good for keeping me motivated.
I'm planning an easy paced 5k from home tomorrow morning. Probably including a bit of off road tracks, mix it up a bit- the scenery is much nicer too

I did w1r2 this morning. This time it was only the final run where I thought I might not finish the minute - possibly because I started it a bit fast in a burst of enthusiasm about not feeling completely exhausted. I'm not entirely sure what sort of speed I should be running at. The app says "a light jog" but I don't really know what that is. Am I supposed to be going fast enough to get myself really puffed (which risks me feeling like I have to stop) or slow enough that I can comfortably finish all the run bits? I'm erring towards the latter at the moment.

welcome richard
I suppose finding the right speed is part of the first weeks. going slow enough that you can manage the run can be very slow indeed at first.
you will gain stamina and breath with each run.

I finished w1r3 yesterday and as I found the first two runs very difficult (I’m not a strong runner and have piled the weight on in lockdown which I found difficult to carry) my third run yesterday felt SO much easier like I could have carried on. I am swimming twice weekly now so I can imagine that will be helping to strengthen my breathing and stamina.

The only problem I’m having is my knees are so sore afterwards, I feel like I have a bit of swelling and some fluid build up above my kneecaps I’m assuming from the impact (I am resting for a day or two in between). I do a lot of liking and mountain climbing and I have noticed sore knees after a long day of this.

cat muscle pain is normal an expected when you start (or do more than usual in general).
swelling & pain concerns me tbh.
maybe if would be a good idea to see a physio to see where this is coming from.

I had this to start with @Themadcatparade - as well as rest, I found that taking anti-inflammatories both before and after my run really did help.

My knees are still a little bit creaky (but then so am I at 61!), but they don't hurt in the same way any more now I'm running further - I can only assume that they get used to it?

Hello newbies! 👋 Well done for getting started!

Congrats shop on graduating! You'll definitely be doing the 10ks and half marathons in no time!

I'm begrudgingly not running this week. I suffer from plantar fasciitis and I've been ignoring it the last few weeks because I was so worried that if I didn't run, I wouldn't ever run again. But I've had to admit defeat after my left heel started hurting more on Sunday. I've still got to walk the dog twice a day, although I am going on my bike to rest my heel as well, so I'm keeping moving but just not running. Hoping that will help and that I can restart at the weekend. Really hoping I don't fall off the wagon completely 😬

sorry to hear that @teaandbiscuitsforme.

W9R1 done. Should have gone yesterday but wasn't feeling it!

I did w8r2 yesterday and felt quite good after.

And today I ran for the train and managed to get on the 9.32 instead of the 9.52, so I actually saw a real life benefit Thank you C25K for giving me an extra 30 minutes to spend in John Lewis!

Thanks BIWI. Congrats on reaching week 9!