3 times a week?
CariTJR
Posts: 343 Member
Hi all, I've very recently started the C25K programme after 20 years of not running, and the first time I went out I found it horrible, I couldn't get my breath, I felt dizzy, I really struggled. I then found this group and read all the Tips & Tricks, and the comments, and after taking all this on board I gave it a second attempt and found by slowing my pace right the way down that I actually found it much easier, and even quite enjoyed it. My issue though is that being unfit, and having not run in so long, i'm finding that for a few days after i'm really aching and sore, so rather than pushing myself to go out 3 times a week i've basically just been waiting until my body isn't sore anymore to go out again, which means i'm not hitting the '3 times a week' target - does this really matter, or should I be trying to run through the aches?
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Ok, thank you for your response. I'll try not to leave too long a gap between sessions then. I'm hoping to get back to Yoga next week too, so fingers crossed that will help with the aches and pains by stretching out my muscles a bit more. Thanks again.0
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I found that even if I was a little sore, once I start the run, the soreness goes away after the initial warmup...0
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Thanks JSC, I think maybe i'm just being a bit overly cautious in not wanting to injure myself after such a long time of not running. I'll go out tonight and see how I get on (still a little achy).0
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Soreness is fine, it's pain you want to avoid.
If the soreness is muscular because the muscles are being worked all good, and quite often you can easily 'out run' it like JSC says.
If it's soreness in the joints or proper pain, then yes. Rest and recover.0 -
I'd say 3 days a week minimum is still a good recommendation. Any less than that and you'll lose your gains, but possibly also your motivation. The soreness is good . . . just make sure it's "good" sore and not real "pain". Make sure you learn to tell the difference.
When I first started, I got sore quite a bit, too. It will go away in a few weeks (or a couple months). Meanwhile, you might try soaking in a warm bath after your run. Or, the absolute BEST thing I've found, is that when I start getting sore on my off days, I go for a walk. A mile or so of walking will really help alleviate the soreness for a couple hours. (Walk, sit, repeat . . .)0 -
I have a question about the 3days a week. Today was my first day doing C25K and I see that there's only 3 days per week. Do you stay on one week just the whole week? What I mean is, let's say I complete W1D2 tomorrow, and W1D3 on Thursday, should I go ahead and move on the week 2 before this week is up? That may be a silly question but since I am brand-new to running I want to make sure I have the right expectations. Also, should you skip a day between runs, or is doing it every day okay?0
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theycallmelinz wrote: »I have a question about the 3days a week. Today was my first day doing C25K and I see that there's only 3 days per week. Do you stay on one week just the whole week? What I mean is, let's say I complete W1D2 tomorrow, and W1D3 on Thursday, should I go ahead and move on the week 2 before this week is up? That may be a silly question but since I am brand-new to running I want to make sure I have the right expectations. Also, should you skip a day between runs, or is doing it every day okay?
I think a lot of it depends on your ability, and how you feel. When I did C25K the first time, I always skipped a day between runs because I had to. You're not going to get too far ahead of 3 runs per week that way. I suppose if you run on Monday, Wednesday, Friday, and Sunday . . . in that case, as long as you feel up to it, go ahead and move up on Sunday.
After my FIRST C25K, I did a 9-month 5K2C. Then I started up again, and I found I had to start from scratch. This time, though, I was aggressive. Partially because I knew how to do it and knew that I COULD do it, and partially because I had some health issues I wanted to kick in the ****. This time, I ran on consecutive days. I did 4 or 5 runs a week. And every 3 runs I moved to the next week. I think I completed the 12 week program in something like 8 or 9 weeks, and it worked fine.
Here's the bottom line - I would look at it as a series of 36 runs. If, after 3 runs, you feel like moving up, go ahead. Especially if you have taken sufficient rest time for you. If, however, you feel like repeating a run, you should give yourself permission to do that at any time.0 -
DaveAkeman wrote: »theycallmelinz wrote: »I have a question about the 3days a week. Today was my first day doing C25K and I see that there's only 3 days per week. Do you stay on one week just the whole week? What I mean is, let's say I complete W1D2 tomorrow, and W1D3 on Thursday, should I go ahead and move on the week 2 before this week is up? That may be a silly question but since I am brand-new to running I want to make sure I have the right expectations. Also, should you skip a day between runs, or is doing it every day okay?
I think a lot of it depends on your ability, and how you feel. When I did C25K the first time, I always skipped a day between runs because I had to. You're not going to get too far ahead of 3 runs per week that way. I suppose if you run on Monday, Wednesday, Friday, and Sunday . . . in that case, as long as you feel up to it, go ahead and move up on Sunday.
After my FIRST C25K, I did a 9-month 5K2C. Then I started up again, and I found I had to start from scratch. This time, though, I was aggressive. Partially because I knew how to do it and knew that I COULD do it, and partially because I had some health issues I wanted to kick in the ****. This time, I ran on consecutive days. I did 4 or 5 runs a week. And every 3 runs I moved to the next week. I think I completed the 12 week program in something like 8 or 9 weeks, and it worked fine.
Here's the bottom line - I would look at it as a series of 36 runs. If, after 3 runs, you feel like moving up, go ahead. Especially if you have taken sufficient rest time for you. If, however, you feel like repeating a run, you should give yourself permission to do that at any time.
Good to know! Thanks!!0 -
theycallmelinz wrote: »I have a question about the 3days a week. Today was my first day doing C25K and I see that there's only 3 days per week. Do you stay on one week just the whole week? What I mean is, let's say I complete W1D2 tomorrow, and W1D3 on Thursday, should I go ahead and move on the week 2 before this week is up? That may be a silly question but since I am brand-new to running I want to make sure I have the right expectations. Also, should you skip a day between runs, or is doing it every day okay?
When I was doing C25k, I ran every other day for the most part. (Mon, Wed, Fri, Sun, Tue, Thurs, Sat) I moved on when I finished a week. So, some weeks I was running 4 days, some 3. You should definitely allow a rest day in between, although some kind of cross training would be ok (I rode my bike on most days that I wasn't running.) I usually had at least 1 day a week where I did nothing other than walking the dog.0 -
theycallmelinz wrote: »I have a question about the 3days a week. Today was my first day doing C25K and I see that there's only 3 days per week. Do you stay on one week just the whole week? What I mean is, let's say I complete W1D2 tomorrow, and W1D3 on Thursday, should I go ahead and move on the week 2 before this week is up? That may be a silly question but since I am brand-new to running I want to make sure I have the right expectations. Also, should you skip a day between runs, or is doing it every day okay?
It's a guideline, not a rulebook, so don't feel too bound by it. If you want to treat it as a day on/ day off sequence then that's fine. If you want to treat it as a series of weekly plans then that's fine too. If you want to repeat weeks that's also ok, although I'd generally advise against repeating more than once as the adaptation gains reduce and you risk talking yourself out of progress. Sometimes it'll be hard.
What I would say is avoid consecutive days as a matter of course. A lot of this is about improving your capacity, and that includes recovery time. whilst running isn't inherently bad for you, running every day can easily lead to overuse injuries if you don't allow for recovery.
As Ceci suggests, think about cross training. I used to swim when I was doing C25K, now I do a reasonable amount of cycling as well as running.0 -
MeanderingMammal wrote: »Sometimes it'll be hard.
^^^ YES! ^^^
I don't think I've ever heard it said so succinctly. Yes, sometimes it will be hard. These are the times that it is important to gather your strength and endure. These are the times that separate the quitters from the rest.
I think I may have a new inspirational quote. Thank you!
"Sometimes it will be hard."
And that's okay.
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I think your body will adapt quicker if you do it three times a week. I think the program is almost magical at building cardiovascular endurance, IF you stick to it 3 times per week.
It's OK to workout if you have normal muscle soreness, in fact it can help it. It is not OK to workout if you are in real pain or have a medical injury that needs attention.
Remember that you don't have to be going full force on the running segments, you can just do a fast shuffle-jog and that would be enough to build up your system provided that you follow the intervals and frequency of the program.
IMO, the C25K program is not about intensity or speed at all, but the important thing is to be consistent.
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Also, I forgot to add my tips to help with muscle soreness:
• Drink lots of water.
• Take a bath with Epsom Salt. I love Dr. Teal's Epsom Salt Soaking Solution, Rosemary and Mint
• Look up foam rolling (videos on YouTube as it can make things worse if done improperly)
• The day after a workout when you know you will be sore, go for a walk. Even if you can hardly walk, just do it. It makes a tremendous difference.
• And if you can do gentle yoga or Yin yoga the day after.
Hope this yelps0
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