Is this worth doing?

[CeraveFoam]

I recently did C25K but I’m so slow that by the end of the course I was still only running about 4k.

Since then I’ve been running three times a week, 3-4k each time (quite hilly) which takes about half an hour.

Is this amount of running actually likely to be beneficial to me at all? I have to fit it in between the school run and starting work so I can’t spend a lot longer than this but I’m aware most people would be going further in the time. do you think it’s worth doing?

I also do weights and yoga but was hoping the running could be my cardio. I also walk.

[LuisCarol]

Yes, it absolutely is. 5km is not a magic number, any amount of running is better than none.

While the health gains of exercise continue to increase the more you do, the marginal gains are greatest between zero and some. So well done, and be proud of yourself.

[OhThePain77]

C25k is unfortunately misnamed, as very few beginner runners can actually run 5k in 30 minutes. I've been running over a year and am training for a 10k in a couple of months. It still takes me over 35 minutes to run 5k (and that's on the flat). So it sounds like you're doing really well!

To me it sounds like your speed is very normal and you're doing really well. If you ever want to step up there are options, but what you're doing now is undoubtedly beneficial for you. (Just to caution against trying to run faster all the time as you're more likely to get injured - keep your running at a steady pace.)

[rookiemere]

Running 30mins x 3 per week is absolutely brilliant. I think that's the magic number for keeping fit and healthy, and it means you can fit it easily into your life.

Unfortunately fitness is often sold as this no pain, no gain thing that must be intensive and take ages, but the reality is something you will keep on doing consistently is the best type of exercise.

[HeadNorth]

the reality is something you will keep on doing consistently is the best type of exercise.

I think that is absolutley the key - being able to keep at it. There is no point trying to go further/faster, then sustaining and injury or getting fed up of the time it takes. Any exercise is better than no exercise. Exercise that raises your heart rate that you do consistently and long term is so worth it.

[CeraveFoam]

Thanks so much everyone- I will carry on with my short runs 😁

[Hyperion100]

Doing something is always better than doing nothing!

[60andsomething]

Sounds to me like you are doing great!

[BogRollBOGOF]

It's a really good benefit: effort ratio. It's managable to fit in so you keep doing it, it meets goals for good health and while there are further gains to be had from doing more, there's diminishing returns- spending 4 hours training for a marathon is "fitter" but pointless if it doesn't fit into your life and doesn't add to general day to day good health.

If you fancy a challenge, do one run shorter but with faster intervals to boost speed, but that's optional. Early running is a bit mono-pace and varying pace takes experience and playing with speed and distance over time. While I can run 5k in sub 28 mins, the reality is that as a general run, I'd take 30-35 mins, and can't sub 30 as standard. That's after 10 years and getting into longer distances. It's very normal for C25k graduates to not be able to complete 5k in 30 mins and it's the 30 mins of running that's the achievement not the distance.

https://podcasts.apple.com/gb/podcast/nhs-couch-to-5k/id549826354 the C25k+ podcasts are good follow-ups. It's a shame there's only 3 sessions but they're a good intro to mixing it up a little.

[fromaytobe]

Of course it's worth doing! I could barely run a hundred yards, let alone that far.

Be pleased with what you do achieve, not disappointed in what you haven't.

[Sammysquiz]

SO worth it!! It’s lots more exercise than most people are doing, and it’s still a decent run especially if it’s hilly.

I think you’re wrong that most people go further in that time. Isn’t the average park-run time more like 40 mins? Doesn’t matter anyway, your time’s irrelevant, what matters is you’re out there doing it!

[MsMartini]

You are doing great! Here are the NHS exercise guidelines
https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
Nothing about how fast you run, just about getting your HR up.

Hitting those targets in a way that is safe, sustainable and enjoyable for you is what matters IMO.