Couch to 5K: A healthier year is underway

[ScienceGeekMum]

Through rain and snow and skies of grey
We will keep running the C25K
Though lack of sleep and time do test us
We wil not let excuses best us
For 2012 will be the year
For weight loss, fitness and good cheer
Nine weeks of running isn't that long
So come on ladies, get those running shoes on!

Welcome to all runners, joggers, speed walkers and waddlers! All levels of fitness are welcome here on the Couch to 5k support thread. For more information see the NHS website

Link to the old thread

I'm doing it with the NHS podcast BTW, has anyone used it and found it useful?

I used the NHS podcast Moneybunny and found it great. The lady who talks you through it, Laura, is really encouraging but not annoyingly so! :-)

I did first run on Saturday and despite having aching legs today am unexpectedly looking forward to run 2 tomorrow morning. Never thought I'd say that. Any tips for avoiding the lead-legs the day after? Am I maybe not warming up enough or something? Did the 5 minute walk warm up on the podcast but maybe stretching or something is called for? Good luck to all tonight's runners!

Did wk2 run3 this morning and survived it found it tough.

I'm worried I am not keeping speed up between the runs. Is anyone else using a GPS to track their speed etc. I managed to cover 2.99km in 31 mins and burned 228 calories. Does that sound reasonable?

That sounds really good to me BaDaBing, see if your distance increases every week, I'd guess that would be the best indicator.

Webminx I had really achey legs after the first couple but once my body got used to it I didn't ache as much the next day. I tore a calf muscle the first week so I have to be careful now. I do stretches before I start as well as the 5 minute walk because I obviously have a dodgy myscle there now. I also wear leggings at the mo under my jogging bottoms to try and keep the muscle warm and stop it cramping.
Badabing I'd love to know how far I am going but don't have the means. I have decided to stick to the same route now because I figured if I start getting quicker I'll know because I'll have to add little bits onto the route as I get further along!

Hey, can i jump in here? I started this week, will be doing W2 R1 tomorrow. I've literally never ran anywhere before. Really enjoying it so far.

what do you guys wear? im in glasgow and its freezing outside. whats best for keeping warm but not overheating?

Badabing I did w2r3 this morning and in 33 minutes I covered 6.13 km and burned 732 calories apparently, but I am tall and really stride out on walking especially, am known for my annoying according to ds speed walking!

Tbh I'm not taking too much notice of the stats, I'm just pleased I'm actually doing it!

At this stage I am not focussing too much on speed or distance covered. Just happy if I manage to finish the course

Amen Betty!

Welcome BettySuarez, Moneybunny and JennyPicalo to the thread!

Timings and distance: in about 33 minutes I do about 3.14k, but be warned that as w3 has a shorter podcast you might not cover as much ground. Remember that this bit is all about building muscles and stamina, not speed and distance!

Clothing: I am a southern wuss but have managed to be fine in sports bra, tshirt, hoodie, and maternity track suit bottoms with a woolly hat on my head. I put my hood up as well if it's really cold! The nhs c25k website has some tips on clothing in cold weather.

Achy legs: someone on this thread previously said that a decent warm down is needed to prevent aches. Ensure you gradually slow down and perhaps build in an extra 5 minutes? I've been impressed with my aches, I now recover very quickly, two weeks ago I ached the following 3 days - now it's more like 3 minutes!

Sorry JennyPiccolo don't know how I misspelt that!

Need to sit down and catch up with all the news as been away for a few days, but a big if rather belated thank you to parttimedomesticgoddess for the headphones tip, and I love the new title your majesty QueenRunningGeekMum

Oh and just forced myself out of the door for w3r3. Better today after a break and spurred on by the coffee cake I scoffed this afternoon- oops!

Agree with QRGM that a slightly longer cool down is the key to non-achey legs. I was the same, after the first run I ached for 3 days; after including an extra 3-5 mins stroll at the end I haven't ached at all.

I cover 2 miles (that's 3.2k) in total, bit less on week 3. fatcaah you run twice as fast as me

Did w3r3 tonight, really didn't feel like it but I enjoyed it once I'd warmed up (bloody hellfire it's cold!), I even had a little sprint along to Freddy Mercury at the end of the second 3min run!!

So... week 4 on Wednesday now- anyone done it yet?

Jenny - down in London and although its chilly still above zero at the moment but was rather chilly intially on Sat.

I wear legging, short sleeve tshirt, long sleeve tshirt, zip up fitted sweat shirt type top. pashmina (blush) two pairs of socks and toady in the pound shop I got a pair of cycling gloves (ie fingerless).

I don;t bother with a hat unless its windy.

I do very gentle 20 step on teh wii in the evenings on teh day after I run and I find its enough to get rid of any lingering stiffness. Had some after W1R1 and again after W2R1 (in fact my knee still aches a bit)

Thanks all - good ideas; will make sure to keep legs warm and ramp up the cool-down bit. Will also try some stretches before setting out, which am sure will be very entertaining for DH and DS as I strike poses in the hall and limber up on the stairs :-)

Jennypicolo - I find layers quite good for feeling cold and someone here recommended earmuffs/earband/hat plus gloves for the extremities, which helps!

webminx I had sore legs after first run and haven't again since! I find the warm down helps straight after but makes no difference.

i do 2.3 miles (3.7km?) in 32-33 minutes- average speed is 14.09 per mile.

Friday night here i had to run around the gravel around ornamental trees in the park because the ground had frozen solid! i was sliding all over the joint. I had a long sleeved thermal vest on with a hoodie zipper thing over it, but i was too hot by the end.

W3r2 completed - actually felt good today! There was a light dusting of snow and the sun was out. Lovely day.

My DS has started waking up from naps after 25 mins, so whereas last week I could get home and showered before he wakes he's now awake and hungry when I walk in the door. I never quite catch up when that happens (shower, lunch etc.).

Ho hum - I suppose getting the run finished is the main thing.

Thanks for spurring me on. I'm still scared abt week 2 as I can barely manage the minute runs and I am struggling in the cold with my asthma - will probably out myself but I have had pneumonia twice recently so that will tell you what poor shape I'm in! Saying that, since I've started this, I do feel better in myself. I take 3 different drugs to control my asthma - tablets as well as inhalers.

This is such a big thing for me to do. I can feel myself improving - slowly - and I couldn't have done it without you guys.

thederkins with all that to contend with, you have earned even more respect from me! Well done you!

Just 'previewed' 30 day shred - looks scary! Think I'll leave it until I've completed week 5 of this...

On another note, are any of you glass wearers? I'm wondering how I will be able to run in the rain with me specs on!

debka I probably just walk faster, don't think you could class the faster bit as actual running!

I'm scared about starting w3, apparently the runs are 3 minutes

I signed up to do the sport relief mile yesterday but got talked into doing the 3 mile run by my brother (who is currently training for a marathon!) Scared doesn't even come close

Week 3 isn't as scary as it sounds, only 4
runs in total and 2 are 3 mins. You can do it!