Running after c25k

[airballoon]

To chat about completing/ having just finished the c25k programme and what we are doing next.

I’m on week 8 of couch to 5k, which really needs to be called couch to 30mins imo as I’m no way near 5k!
However, I am now running for 25mins and it feels like a big achievement, and I’d love to keep it up.

Hopefully, others want to join the thread to cheer each other up, ask questions, share experiences, etc.

@LittleMysTeapot@kuretake👋

Completed couch to 5k in April and have kept running… it took me a lot to venture outside the gym as did the c25k on the treadmill but it’s so much better outside!

I can now do a 10k without stopping or could at least… I haven’t been running regularly the last couple of weeks as life has been busy and I can really feel the difference… need to get back on game asap!

good luck and keep smashing it 😎

I’ve just run outside and found the loud crunch of the acorns underfoot quite satisfying. The weather is lovely too.
How amazing to already be running 10k! @monstermissy36 Have you followed any plans after c25k or just went out and ran a bit more each time?

I completed Couch to 5k a few weeks ago and have started going to Parkrun to try to improve my time. Everyone at Parkrun is very friendly and some people walk it. I am very slow but really enjoy it.

I just ran a bit further every week.. I haven’t got past 10k as yet and need to get back to it cause the impact on my well being is stark!! I’m so surprised how much better I feel for it and I never thought I’d run anywhere ever this time last year!

I haven’t been brave enough to do a park run yet as I live in a small town and it’s so popular I hate the thought of people I know seeing me huff and puff 😮‍💨 I’m not quick! I need to work on overcoming that though I think…

I just completed week 9 day 1 running for 30 mins. Couldn't run for 2 mins when I started so im delighted. 2 more days left

I completed c25k 4 years ago and have kept running since. So I’m in a different place and can now run fairly far and fairly fast. I just wanted to say, don’t let the fear of what others will think stop you from doing park run! It’s good fun and no one cares what time you get. When I see newer runners getting out and doing it, even if they’re finding it tough, I’m pleased for them!

no one will judge and it’s quite a satisfying way to see your times improve.

@raritypony Nearly done! Amazing. Did today’s run feel easy or just the right level of challenging?

Others have also said park run is fun and no one is judging, however I don’t feel my pace is there yet - my local has an average finish time of 29mins. This is how long it takes me to run 3km at the moment!

Do let us know if you go @Monstermissy36May be, try one a bit further away from where you live for your first one. :)

Thanks for the encouragement guys 🤩 I will try as I’ve just signed up for next years great north run so need to make a plan of action eek!!

Thank you for starting another thread @airballoon and well done for sticking with it and getting the momentum going again.

I completed C25k last week and rounded it off with a parkrun. It was my first in over 8 years (about 15 years ago in my late 20s I ran alot including 1 marathon and several half marathons but it all fizzled out after a succession of minor injuries and life stuff) and although I struggled more than I hoped I'm so pleased I threw myself in. I couldn't believe the amount of people there, and it was one I had done in my previous running life and went back and compared the stats. The first time I did this particular parkrun it had 117 finishers, last week it had over 600. Amazing! Felt really busy but meant there were lots of walkers and slower people so the pressure was really off and you could find your own pace. There is a family schedule conflict but I'm going to try and do one a month and get a little faster.

I've thrown myself into a nike 10k training plan, and I'm having some niggles with it but I think that's my own fault for not spending enough time playing with it before getting going. Mid run is not a great time to try and adjust something you've never looked at!

I'm loosely heading towards an April marathon, by which I mean I've entered an April marathon but I realise that is borderline madness to go from completely unfit to marathon in 10 months or so. Completing C25k was the first step and I'm going to keep heading towards the marathon target but whilst listening to body. If it's too much I'll step it down to a half marathon and still feel very proud of myself.

Well done on completing C25K and for going to the park run, too @LittleMysTeapot Wow, 600 people sounds really busy. It does sound fun. Once a month should be a very achievable goal, and I might actually try that as well (I’ll be with the walkers mostly).

It would be amazing if you could do the marathon this April. Isn’t running a procedural memory skill, like riding a bike? Hopefully, getting back in shape will be a bit easier than doing it all for the first time. Listening to your body sounds like a great plan. I hope the children have settled back into their school routine nicely and that everyone is getting more sleep than before.

My understanding is that strength exercises alongside running can really help.
Is anyone here doing them?

Can I join! I’ve just started c25k, I’ve lost 4.5 stone and finally at a healthy weight, I’ve always wanted to run but never been able to.
im only on week 1 but ive done 2 runs and im enjoying it i just can’t believe it can really work??

i have rheumatoid arthritis so conscious i don’t want to cause issues in my already pathetic joints - im currently using a treadmill but is outside easier?

Oh definitely @MamaBanana12 ! Well done for getting started and hope your week has gone well? It feels such a lot when you start doesn't it? I tried a couple of times to start and always failed because I skipped ahead or over thought it. This time has been much more successful as I just did it, if that makes sense. Just did each run as required and didn't worry too much when it went off piste over the summer holidays. Just picked myself up and kept going. It does work, even when it feels like there are jumps.

It's helpful I've just written that as I've realised I've been over thinking and second guessing the 10k plan I've started. I think I should take my own advice and trust the process!

Treadmill vs road I don't know! I imagine the treadmill is kinder on the joints than tarmac but I need the variety of outside to keep myself going. Having said that I've seen there are virtual runs you can do where you're on a treadmill but a screen shows you running through Tokyo etc. Perhaps something to think about if you need a change at some point? Getting good running trainers is also important if you haven't.

'My understanding is that strength exercises alongside running can really help.Is anyone here doing them?'

I know I should be @airballoon but I'm not. When I started I was full of good intentions and did some mobility and strength exercises but it only lasted a week or so. This last week I did some extended length stretching sessions and it's really helped so feel more inspired to expand this. I don't really know what to do though, I've looked at a couple of videos but they all seemed too long for the amount of time I have. Does anyone have a good routine they do? And how much are you doing?

'It would be amazing if you could do the marathon this April. Isn’t running a procedural memory skill, like riding a bike? Hopefully, getting back in shape will be a bit easier than doing it all for the first time. Listening to your body sounds like a great plan. I hope the children have settled back into their school routine nicely and that everyone is getting more sleep than before.'

Goodness, sorry, I don't have a concise thought in me this morning! I think you're right @airballoon, definitely seems like a level of muscle memory going on and sometimes it helps as it all feels doable and familiar and I have a belief I can do it, as I already have. Other times it's a stick to beat myself with: I can remember how it felt to run fluidly and I'm just going so painfully slow! Ha, it's a balance...

Sleep is better in patches, thank you. The children are generally better (though the youngest is having some ups and downs with starting reception), the cat is taking some breaks in her evil night time schemes and I'm trying to prioritise getting to bed earlier. I've had quite a few runs recently where I've been so keen to go, and got 5 minutes in and just felt completely empty and realised that I'm basically exhausted. Sleep and stretching need to be my top priorities or the running won't get any better.

Hope you've all adapted back into school time routines and not missing the summer too much.

I started the C25k last year then ran a half in May and have a 10k coming up next month. I’ve been using runna which I love as keeps me motivated and on track. It also has runner specific strength training which if you’re not a regular gym goer would be really helpful.

i definitely find outside much easier than the treadmill. I think my brain needs the stimulation which helps with the running. Was on holiday last week and had to use a treadmill due to heat and I found it mentally very tough.

i love running which in itself is amazing and it’s something I thought I could never ever do. I’m not fast but I don’t care. I still get a buzz of amazement that my body can run as far as it can. I find running also fabulous for my MH.

@Girlintheframe That’s amazing! I think actually sticking with it after the programme is such an achievement. It’s great for mental health, for sure. Good luck with your 10k race next month!

@LittleMysTeapot Sleep is so important. I imagine the cat makes up for waking you up by being extremely lovable. I’d love to get a kitten, but maybe it’s not the right time for us. I found some YouTube videos for women's strength exercises without weights, and I’ll try to link them next time. They do take time, though, you’re right. Hope the 10k plan is going okay!

@MamaBanana12 Good luck! I remember my first few runs when I really couldn’t run for more than 1-2 minutes at a time. It’s amazing that I can now jog for 28 minutes. I run really slowly because I’m a bit scared of hurting myself- my legs, knees, and joints aren’t strong, and I’ve never run or done regular exercise before. So, I’m just taking it slow and listening to my body. I’m also going to try to work on my strength with some weightless exercises, Pilates, or yoga. It’s an amazing achievement and really good for how you feel in general.

I hope everybody is doing okay, going for runs and enjoying being active!

I’ve had the most horrendous cold since Saturday and haven’t been out since I last posted. I’ll try to venture out today or at least do some yoga. I started the programme in mid-June and have had wonderful weather. I hope I won’t be put off by autumn/winter colds.

Hope you're feeling better @airballoon and have made it out. It can be so frustrating when you're on a roll with it then illness or injury gets in the way. Some times you just need to rest though!

I ran a 5k yesterday and struggled a bit more than I'd hoped with it though it was such a lovely morning; blue skies but cool and crisp. I really love autumn days like that. I ran through a park I hadn't been in years, more of a nature reserve and it's gone quite wild. It was nice to feel out in the wild while being in a very suburban area, I'll definitely run that way again.

Can I join you please? I finished C25K just over a month ago and have carried on running 3 times a week. I did my first parkrun last weekend and plan to go again tomorrow. I’m a bit unsure what I will do during the winter months as the only time I can run during the week is in the evenings after work, I run in a local park but it will soon be too dark to do that in the evening.

I join a cheap, pay-as-you-go gym in the wintertime and do treadmill runs. Not quite the same as being outside but it's warmer, and is especially invaluable when it is icy outside.

Hi all I am new to C25K.

I started it as I just can’t improve my walking pace anymore no matter what I try, so the options were weighted vests walks or running.

I have been fast paced daily walking consistently for nearly 2 years so I am hoping I am always fairly fit and it won’t be too bad.. I did my first 2 x c25k runs and didn’t find them to be too bad so far in terms of managing my breathing. I love being outside and I already have the whole kit for the walking so hope it’s going to work out and I can do a 5k in a few months

I’m feeling better and have been for a run yesterday. It felt tricky but not impossible. I did 28mins running, slowly. Well done to those already running 5k and also giving park runs a go!
I guess we need to start thinking about having the right kit for winter weather - I’m running in a cotton T-shirt, leggings, (and a good sports bra), and very ‘ventilated’ trainers. Need to get something more waterproof!

@Riverz@MummyInTheNecropolishi! 👋

You need a mouth buff for the winter with the cold air. Helps get your breathing back without lung burn. Also good as a neck warmer.

I did my week 2 today. I’m finding it ok going but not sure about winter as I am not a gym member

Thanks @RiverzI’ll look into getting a mouth buff.
It’s hard to imagine running when it’s rainy, cold or icy outside - luckily I can go during the day/ mornings, as wouldn't want to run in the park here after sunset.

Im going out now. Clear skies here although not warm. Starting week 9.