Couch to 5k beginner

[Tartantop]

I’m 31 and around 1 and a half to 2 stone overweight (BMI is 28). I am completely new to running but have decided I would love to complete c25k. I have never stuck to any fitness plan so I am determined to achieve this.

I bought good running shoes from a running shop and have completed week 1 run 1 which was fine. I ran nice and slowly. I felt that my calves were very tight during the running though and the sole of my right foot felt sore.

I’m looking for advice please on how to make running as comfortable as possible, advice on how to motivate myself and stick to the plan and any other advice you can send my way! Thanks

First, you need to understand and accept that the C25K plan really does work!

... but only if you follow it of course

Make sure you do your warm-up walk first - that's really important - and also stretch when you've finished.

Second, re the soreness - it could just be because your shoes are new, but also, are you wearing running socks? The padding is important and will help you.

Don't be tempted to try and run more often than the plan says - so you go for a run 3 times a week, every other day, with a day off. Don't push yourself, and if you're finding it too hard, then repeat one (or more) of the runs for that week.

Which app are you using? There are lots of them, but some are more entertaining/motivating/encouraging than others.

use running socks - I like More Miles and Brooks but my first pair were Decathlon which were fine .,

Im a bad example as I never actually finished c25k .. I couldn’t get past 26 minutes running .. so I just ditched the app and carried on in my own sweet way I got there in the end .. still running 6 years later.
.
It’s important to have rest days between run days and the best advice I can give is to enjoy it .. get out a map or go online and plan different routes ..public footpaths are better for you than road running and normally more pleasant .

good luck .. it’s the only exercise I’ve ever conquered and wish I’d found it earlier ( I’m 50)

Also, don't get too concerned about your timing - many, many people don't end up running 5K in the 30 minutes. The key thing is that you're running for half an hour, non-stop. (And when you reach that, if you feel like it, you can always keep on running till you've done the full 5K)

Thank you @BIWI. The pain in my foot and my calves doesn’t feel related to the new shoes, but is probably just because these muscles haven’t been used in a very long time.

Around 6 months ago I decided to give running on the treadmill a try and felt something in my right calf almost ‘pop’ and ended up limping… I’ll need to make sure I stretch properly to avoid this.

I definitely want to stick to the plan and will take your advice not to overdo it

Thanks @Dreamwatchwait that’s good advice. I have to say I found myself aimlessly running the streets so will have a look at different routes I can take. There are lots of nice parks near me.

What I found help with motivation was that I walked/ran to the field where my partner and I usually walk our dog and met them there. Then done a 30 min walk. I’ll try and continue doing that on my run days

I've not done c25k but I think you are plugged in to listening to that when you do it? With instructions?

Otherwise I'd suggest a good podcast! This is what I listen to on my longer easier runs when I'm going for distance, and it makes for a good distraction - it's also the only time I am out of the house uninterrupted by people wanting things, so I really enjoy that time to myself.

Socks, stretching, keeping at it - the more you stop-start the longer it will take for DOMS after running to subside. If you keep at it it won't hurt after every run.

Best of luck op!

I'm on week 2, session 2 and have found that stretching calves before hand is the only way to stop things popping. I use Brooks running shoes and feet still ache but getting better over time!

Can I recommend a handheld massage gun? I use mine religiously before and after my runs and has really eliminated leg soreness. I use on my calves, ACL, glutes and thighs. Game changer.

I'm a complete beginner too, have done the first two runs from W1, and will be doing W1R3 tomorrow morning.

I've not run in almost 20 years, and haven't owned trainers in about 8 years. I'm also obese, with 8 kg to go until I'm just overweight.

I plod, but I really want to do this. I'm aware that it'll put plenty of pressure on my joints, so am doing most of the runs on the track on the local school field 🤣.

My question is; what happens when you change week? So, I started on Sat, ran Mon and will run Weds. Should I then go to W2 on Friday, and run on Sun and Tues as well, or have an extra rest day between Weds and Sat?

@Tartantop I’D definitely look at running local loops, keep things simple as you don’t want to introduce a navigation test. I spend lots of my runs looking at houses, gardens, cars etc , anything to distract yourself. See if you can get your breathing and steps into a nice rhythm. If you’re struggling, first of all slow down and then run to the next lampost or driveway, then the next one. You’ll be surprised how much more you can do slowly and without overthinking it. It’s a mental battle as much as a physical one.

@Vebrithien I’d run the same days every week if you can as it helps you commit to a certain day. At the end of the week, take an extra day off then you’ll be that little nit more rested. That said, if you end up with 2 days off mid week thats fine too, just try and avoid running on consecutive days.

Anyone wanting to start C25K and needing motivation? www.mumsnet.com/Talk/exercise/4777417-anyone-wanting-to-start-c25k-and-needing-motivation

Join us on the motivation thread, I'm only part way through week 3 but some people have finished/nearly finished.

You can listen to music or a podcast while also using the app, by the way - every time the app needs to tell you something, it will mute the music/talk and then return you to it, when they've finished.

I have to listen to something when I'm running, because I can't stand hearing the sound of my own breathing!

@Vebrithien I agree with @Snowflake760 - it really helps if you get into a routine, so you know that Monday/Wednesday/Friday (for example) are your running days. Obviously over the 9 weeks there may be times that you can't do that, but try to stick to it as much as you can.

Also, @Tartantop, if you are suffering from muscle tightness, it's really important that you do the warm-up and cool down. Check YouTube as there are loads of different types of stretches for different muscle groups.

Thanks all, some great advice. I will definitely take the time to stretch, warm up and cool down. I’ll look in to a massage gun. I listened to music today but I like the idea of listening to a podcast - any recommendations?

I will definitely try and stick to the same days.

I know it doesn’t seem like much but I’d love to have the confidence to do my first parkrun soon, even if it’s to walk some and run some

Don't wait for parkrun.... you can walk it - you don't need to run! There are now parkwalkers as volunteers as well as a tail walker at most parkruns and they're usually happy for company and a chat.

If Saturday is a rest day not running day, go along and walk, get to know the volunteers - it can be a great start to the weekend - only Sanger is you'll get hooked and before you know it you'll be there every week.

Don’t try to go too fast. The important thing to start is the length of run, not the distance. That comes later if you want it to. Sometimes you may feel that you could walk faster than you are running and that’s fine.

@putthehamsterbackinitscage thats good to know! Is there any way of finding out if my local parkrun has parkwalk volunteers?

@Scaryshepherd thanks, I ran so slowly today that I did think I’ve walked faster than this before 😂. In the past when I have ran, I was training for a fitness test with the aim being to run 1.5 miles in under 14 mins which I found simply awful. Now I will be mindful to focus on the time running/walking rather than the distance

C25k is a great way to start running - well done on making that start!

Make sure you do some stretches (you tube have loads) before and after your run.

Also, did you have a gait analysis at the running shop for your trainers and did you go a size up to your normal size?
The right trainers are so important and make such a difference.

As for park run, never too early to start going, you don’t have to run, and it’s nice to run or walk with others too.

Good luck with your running - it’s addictive 😉

Yes - if you go to the website (search parkrun for your local event), there nay ge info in the news section. If not, from the menu there is a volunteers page and a link to future rosters - parkwalker roles show there.

There is always at least one tailwalker - their job us to be tight at the back and finish last so even if you walk you won't be last to finish.

Sorry should have proofread that - so many typos!

You just need to sign up and get your barcode (all free) and have a copy on a phone or print it out. Then once you've walked round to the finish they'll give you a finish token that you get scanned along with your barcode and you'll be included in the results. And on your way to your first milestone and a purple t shirt (if you want it).

And you don't need to go alone - kids are welcome and most parkruns allow buggies if the course is suitable.

I’ve run/walked parkrun. It won’t be a problem. They do a little announcement at the beginning for those that haven’t done it before. Just about the route and where to go at the end. Don’t forget to sign up and print your barcode before you go.

Thanks for the encouragement! I hope I get to the point where I love running and look forward to my runs

Yes I got gait analysis and got the Hoka Ahari 6 shoes and sized up. The shoes feel great and very comfy. I hope the pain in my right foot stops soon and isn’t related to the shoes

Thanks @putthehamsterbackinitscage and @Scaryshepherd I will definitely go to my first parkrun sooner rather than later

Might be worth looking at re lacing them. If you Google ‘ways to lace up running trainers’ there should be a guide. Worth a try.
I usually wear my shoes quite loose else I can get pins and needles when they’re new. I even have a wide fit trainer and it can still sometimes happen. Also, make sure your socks aren’t too thick.