Starting couch to 5K questions

[RedRobyn2021]

32 and never done any running, I would like to start for my health. I'm a little overweight but it doesn't trouble me, my motivation is my health.

I walk my dog early on a morning before my DP goes to work, DP watches DD whilst I'm out. It's usually dark when I walk her and I live in the countryside so the running would be on a dirty path or grass for the most part.

Do you think this would be ok?

Also what do I wear? At the moment when I walk my dog I'm wearing a big warm coat and a hat, but I would get to warm wearing this so what would you recommend?

Have never done any kind of running before, I'm pretty clueless not even sure what kind of shoes to wear

I'm the world's worst runner but I did C25K and completed it, which was great. I wore leggings, trainers and a t shirt/top. Try Decathlon or Sports Direct for gear. The running shoes are key, doesn't really matter what else you wear.

What I liked about it was that it was roughly 30 or 40 minutes out of my day. And I could cope with that.

Yes I think I could do it too and I just thought why aren't I? So I'm going to. Dog is off lead for most of the walk anyway and there's no one around.

I will have a look at trainers now, do they need to be specifically running trainers?

@Hatty65 do you think it matters that I won't be running on tarmac?

Hello, I did couch to 5k a couple of times. I got to the end and ran pretty regularly then my dad passed away. I felt ready to start again early last year and now try to do 5k twice a week. I do it in the gym but was doing it outside quite a lot. Running on path or grass is fine just watch out for anything slippery like mud or wet leaves. I was running in t shirt and leggings, thin light jacket for rain and a long sleeve running top for cooler days. I got both mine from sports direct. My long sleeve top I think is under armour and jacket is karrimoor. You get warm and sweaty quite quickly so don't over layer. And layers are good as you can take one off. Have decent trainers mine are ASICS mid range. Good luck. You will love it!!

If you wear a long sleeved running top you can roll the sleeves up if you get too hot.

I started in ordinary trainers because I wanted to see if I’d carry on, then after week 3 I went to a specialist running shop & got their advice on what to buy.

My biggest recommendation is anti-blister socks. Search for Hilly twin skin.

And get a couple of sports bras!

Sorry meant to expand I have been doing 5k in the gym since winter set in but did my whole couch to 5k 'journey' outdoors on tarmac and it's quite hilly and tree stumpy where I live. There are some woods and I've ran through there before.

If you are running off-tarmac you need trail shoes. These have a proper tread. Good brands are inov-8 and Salomon. Go to a running shop and ask, they will also do a gait analysis (put you on a treadmill and see how you run). Do NOT run off-tarmac in ordinary trainers or road running shoes, you will either be so nervous of slipping that you will have a miserable time, or
you will actually slip and hurt yourself.

Wear leggings or shorts, and either a short or long sleeved top. I’m at better to start off a bit chilly and warm up rather than starting warm and getting too hot.

Take your phone, keys etc in a running belt (like a minimalist bumbag).

if running in the dark get either a head torch or a chest -mounted torch.

if you get thirsty in the summer you can carry a bottle or use a hydration vest or pack (google them).

If you haven’t run since you were a child you are likely going to have to re-learn how to do it. When you walk you land on your heel each stride. When you run you land on your mid/forefoot. Running on your heels (“heel-striking”) is a recipe for injury. A lot of modern road running shoes (eg Hokas) have loads of padding so you can kind of get away with it, but trail shoes are much more minimalist and you must run properly.

I ran on grass and muddy tracks and was fine in cheapish trainers. Then I had sore feet issues. I got some top of the range running shoes made for the conditions. Trail shoes. They have lots of sticky out grip bits. Brilliant and my feet are happy now.

Couch to 5K is a great way to start running, the progression is gentle and easy to follow. I’ve done the NHS one over ten years ago to get literally from 0 running to a 5K race and I’ve really enjoyed it. I did it again last year and now I’m running 5K and more with ease. My biggest motivation, except for health reasons of course was always to get to week 8 to hear You And Julie 😅.

Running on paths and grass is much better for your knees and other joints than running on tarmac so that’s perfect. To start you don’t need expensive shoes, I’ve done the whole 9 weeks in the cheap Decathlon running shoes and only then bought Innov8 which I use now. Leggings with a pocket or fleece with a pocket for your phone, and you’re good to go. I use my gym leggings and that’s actually the only nice piece of clothing I have, the rest is old stuff I got on Vinted. Good luck and have fun!

Running on grass/track is SO much better for you than hard tarmac - so that’s really good.

I’d go for trainers with grippy soles - you can get some good ones from sports direct etc and then even if you don’t stick with it you can always use them for walking.

Wear layers so you can strip off. If you’re new to running you won’t be going super fast at first, so will probably be a bit chilly if you’re going out early.

The walking warm up should be perfect for you to get going, and then if you have a lightweight jacket etc you can ditch it at that point.

Enjoy! I also came to running later and love it. Best exercise and amazing for the adrenaline buzz afterwards.

A few years ago I had to re-do C25k after injury and did it on trail. It can be done. It can take a bit more work if the terrain isn't quite co-ordinating well with run/ walk intervals, but you'll get to the outcome in the end. The good thing about trail is that it's reduced impact compared to road, and more varied on use of muscles which reduces the risk of over-use injuries and more strengthening.

You need running shoes with a decent grip. On dry ground, standard running shoes are fine. The advantage of trail shoes shows up on mud and rough ground. They have deeper lugs and more protection at the sides. You don't want too much cushioning because the surface is softer, and you want more feeling of how you're placing your foot. It's best to go to a specialist running shop as they know their stock and the conditions that the shoes will work for.

For kit, temperatures are pretty variable at present. At 10⁰C today it's been standard leggings & t-shirt weather. A thin waterproof helps for cold, wet weather and long sleeves are good for colder conditions. My leg muscles appreciate the warmth of thermal leggings more than average. You need breathable sports wear, and if you already have some, it doesn't have to be specifically for running. I started in general sportswear that I already had.

Decathlon is great at covering the basics at sensible prices.

Logistically to start early mornings on trail, it's probably simpler to wait a little longer until the mornings get lighter. The other advantage is the weather will warm up and the ground will dry which cuts on needing lots of gear to get going. It's easier to gradually add kit as you work out what suits you and what you need. Chest torches are good for seeing in the dark.