What's so special about C25K?

spartan_d

I've been hearing a lot about the Couch to 5K program from beginning runners and from folks wh are at that "I really should start getting into shape, as soon as I'm ready" stage. I'm sure that this program is helpful, but I've never fully understood its appeal, so I was hoping that people could share their insights and practical experiences.

I used to hate running, but I did train myself to become better at it. I don't consider myself an avid runner, but I do try to put in a 10 to 14 mile run every weekend when the weather is good. I can also tackle longer courses over tough, hilly terrain without too much trouble now. Do I enjoy running? Not particularly, but I do it to get in better shape.

This is why I don't quite get the appeal of Couch to 5K. To become a better runner, I just went out and did it. I gradually increased my mileage, then started increasing my speed. I also did resistance and body weight training. I gave myself rest and listened to my body along the way. And now, even though I still don't run for enjoyment, I routinely participate in Spartan Races, Tough Mudders, half marathons and all sorts of endurance events.

I'm not trying to mock C25K, mind you. Not at all. I was just hoping that someone could share some practical insight into why this proves to be helpful for others.

msf74

It's readily accessible, well structured and provides certainty.

Lots of people prefer that to the go out and wing it approach.

There's no real magic in it though.

deluxmary2000

^^ Exactly. I like to have very structured training programs for everything I do (running, lifting, etc). I feel like I push myself harder when I have a specific goal in mind.
I think for me it ties into setting "SMART" goals - "SMART" = Specific, Measurable, Attainable, Results-Focused, and Time-Bound. C25K does exactly that.. It gives you a specific, measurable, attainable goal each time your feet hit the pavement. When I first started running, without the C25K program, I think I would have given up a lot sooner and not pushed myself as hard, so it was a really good stepping point for me.
Obviously, you don't seem like the kind of person who needs a structured program since you did very well on your own. But a lot of people do, as indicated by the popularity of C25K.

nordlead2005

There is nothing special about it.

It is just a well structured program that takes people from couch to 5k in a reasonable and effective manner. Most people don't do things reasonably or effectively when they are beginners and start an exercise routine (they lack the knowledge). This tends to lead to injuries, unrealistic goals, and an early exit of the "program" as they get discouraged.

mbaker566

Because of SMART and because it's convenient and because it helps avoid injury from overdoing it from the start


I tried running on my own but I did better while doing c25k and doing b210k. I also have a structured plan for my half marathon training when i finish the 10k program.

I get up. press a button. off i go.

that and i was not a runner. did not expect to be a runner.


in searching for that meme, i found yet another shirt i need

_Waffle_

You could easily attain the same thing just sticking with the 10% per week rule on adding distance and speed.

People love having an app and some sort of a virtual coach though so I suppose it's appealing.I just hear lots of people saying that it works for them so I suppose it's a good motivational tool. Honestly I've never even looked at the plan.

ald783

It's the same reason a lot of people prefer tracking on MFP versus just trying to eat less as a way to lose weight. Some people prefer or do better with a structured program. It's just a personal preference thing.

I've never done C25K and I prefer to just run and increase my distance and speed myself, but I can see the appeal of it. Just depends on how you like to do things.

stealthq

Besides, if you do Zombies, 5K training, you get a story to listen to while you run. Helped me get over the 'geez, this is boring' hurdle. That was made worse by running on a short indoor track.

But really, for me it was about having scheduled rest and distance increases. When I started I was already lean, already had been lifting for months and had good cardiovascular endurance. Based on how easy I found the program, I could probably have run a 5K right off - and screwed myself up royally by overdoing it. Might have quit running entirely as a result.

spartan_d

_Waffle_ wrote: »

You could easily attain the same thing just sticking with the 10% per week rule on adding distance and speed.

See, that's why I had a hard time understanding the appeal of C25K. I fully agree with the rationale of having specific, measurable goals. IME though, it was enough for me to say, "Let's add one more mile this week" or "Try to take ten minutes off your running time." I could also adjust my goals for that day depending on how my body felt and how recently had last trained my leg muscles in the gym.

MissusSpags

spartan_d wrote: »

_Waffle_ wrote: »

You could easily attain the same thing just sticking with the 10% per week rule on adding distance and speed.

See, that's why I had a hard time understanding the appeal of C25K. I fully agree with the rationale of having specific, measurable goals. IME though, it was enough for me to say, "Let's add one more mile this week" or "Try to take ten minutes off your running time." I could also adjust my goals for that day depending on how my body felt and how recently had last trained my leg muscles in the gym.

Some people need the structure that you obviously don't.

tennisdude2004

For none runners it's a great way to ease into it, without over doing it and causing an injury.

Plus there is a good structure to it.

It's no different to something like 5x5 strong lifts. Stops the uneducated rushing in and trying to do too much too soon and putting too much of a strain on their bodies.

spartan_d

And that's a good enough reason, as far as I'm concerned. There have certainly been times when I have benefited from having more structure as well.

Angelfire365

spartan_d wrote: »

_Waffle_ wrote: »

You could easily attain the same thing just sticking with the 10% per week rule on adding distance and speed.

See, that's why I had a hard time understanding the appeal of C25K. I fully agree with the rationale of having specific, measurable goals. IME though, it was enough for me to say, "Let's add one more mile this week" or "Try to take ten minutes off your running time." I could also adjust my goals for that day depending on how my body felt and how recently had last trained my leg muscles in the gym.

I like the C25K because my mind doesn't believe I can do half of what my body can actually do, and without the program I wouldn't even attempt it. I couldn't run for even a full 60 seconds when I started, and I feel that C25K had the structure but still enough flexibility (repeating days/weeks as needed) to push me past what I thought I could do. Keep in mind I was a 260lbs, struggling to walk long distances, knew nothing of fitness kind of beginner. I only started because I saw a video for the 5K Hit and Run, and decided I wanted to do it.

markiend

I always thought it was supposed to be ( I haven't done it ) a good entry point for couch potatoes ( not being unkind ) and like others have said, it's structured with them in mind, perhaps not your cup of tea and that's ok

sappy42

Some folks get so overwhelmed with the concept of losing weight and general fitness that they don't know where or how to start. C25K gives them that starting point.

spartan_d

That is a good point. I had already been a gym rat for many years when I decided to start running on a somewhat regular basis. From the sound of it, the same can probably be said for some other posters here.

For someone who is, as you say, a "couch potato," this sort of extra push might indeed be helpful. People with less gym experience could also use more guidance to avoid injuring themselves.

spartan_d

Angelfire365 wrote: »

spartan_d wrote: »

_Waffle_ wrote: »

You could easily attain the same thing just sticking with the 10% per week rule on adding distance and speed.

See, that's why I had a hard time understanding the appeal of C25K. I fully agree with the rationale of having specific, measurable goals. IME though, it was enough for me to say, "Let's add one more mile this week" or "Try to take ten minutes off your running time." I could also adjust my goals for that day depending on how my body felt and how recently had last trained my leg muscles in the gym.

I like the C25K because my mind doesn't believe I can do half of what my body can actually do, and without the program I wouldn't even attempt it. I couldn't run for even a full 60 seconds when I started, and I feel that C25K had the structure but still enough flexibility (repeating days/weeks as needed) to push me past what I thought I could do. Keep in mind I was a 260lbs, struggling to walk long distances, knew nothing of fitness kind of beginner. I only started because I saw a video for the 5K Hit and Run, and decided I wanted to do it.

I can believe it! People sometimes ask why I have so much energy when it comes to boot camp classes, endurance events, and other forms of physical training. I tell that that for most people, their minds quit long before their bodies have to. People who are serious about fitness generally understand what I mean.

GrantKitt

My son is a youth triathlete and he wanted me to start running 5k's with him. I never did any running in my life & I knew at 43 years old (and knowing I am a "you'll figure it out as you go" type) I most likely would have hurt myself quickly and that would be the end of that. When I started, I couldn't run an 1/8 of a mile without wanting to drop. It eased me into it, and 6 weeks later we ran our first 5k together. That was 15 months & 65lbs. ago.

It lays a great foundation for somebody like me, who was completely uneducated in running & physiology. Now I run 5-6 times a week averaging 20-25mi per week and love every mile.

PeachyCarol

I'm in the middle of week 5 now, so I can tell you why I chose it.

I started off exercising by walking out of my door with a cane. The idea that I could one day run was not even a thought then. I worked my way up to this by doing a lot of walking. I basically wanted something to hold my hand through the process, because I still don't really believe I can do it , even though there's another part of me determined to prove that part of me that thinks it can't wrong.

I'm still at the stage where my running speed is really slow, but that's okay for now. I probably never will run quickly for medical reasons, but that's okay. I will still be able to call myself a runner.

MeanderingMammal

spartan_d wrote: »

_Waffle_ wrote: »

You could easily attain the same thing just sticking with the 10% per week rule on adding distance and speed.

See, that's why I had a hard time understanding the appeal of C25K.

Personally I got a bit sick of injuring myself two weeks into trying to get into running, because I did too much, too soon.

It held me back enough that I could progress.

tennisdude2004

PeachyCarol wrote: »

I'm in the middle of week 5 now, so I can tell you why I chose it.

I started off exercising by walking out of my door with a cane. The idea that I could one day run was not even a thought then. I worked my way up to this by doing a lot of walking. I basically wanted something to hold my hand through the process, because I still don't really believe I can do it , even though there's another part of me determined to prove that part of me that thinks it can't wrong.

I'm still at the stage where my running speed is really slow, but that's okay for now. I probably never will run quickly for medical reasons, but that's okay. I will still be able to call myself a runner.

You can definitely call yourself a runner.

I started the program 14 weeks ago. Running distances has always been my nemesis (ever since school).

When I started I struggled running a couple of minutes in one go. Tomorrow I'm about to do week 14 of C210K so I will be running 60 minutes non stop.

I definitely would of gone off too quick and injured myself in the early stages if I didn't have a program like this to follow.

And don't worry about speed, just find a comfortable speed and work on doing the time.

All that matters is you keep moving forward.

SuggaD

OP: Why run if you don't enjoy it? Life is short. I wouldn't waste my time doing something I don't enjoy. Far too many other things you can do to stay in shape. That is a fa better question than the one you've posed here, imo.

spartan_d

I said that I don't *particularly* enjoy running. I do enjoy it somewhat. However, my main motivation is fitness, not enjoyment. I want to know that I can if the need should ever arise.

I also enjoy obstacle course racing, and unfortunately, those do involve running... if you want to finish in a reasonable amount of time.

litsy3

Some people just *can't* run a mile yet. So that's why they don't just 'add an extra mile' or whatever. I don't think I would have enjoyed C25k, and I have never done it, because I could already run 5k (actually I think I ran 4k the first few times because that's how far twice round the park was). But for people who start from a lower level of base fitness, I can see that it might help make running manageable and enjoyable.

I *did* do the 100 push-ups programme a few years ago. I started just about able to do 5 and it took me a long time and a structured programme to get to 100. I guess that's what running is like for some people when they start.

SKME2013

It was godsend for me. I was a serious couch potatoe and never in my life did I run. I lacked the confidence and more importantly the motivation to go out and run.

Once I started the program I got the urge to continue and I looked forward to achieving the small goals set by the program.

I started this running journey about 18 months ago. Since then I ran quite a few 10K races, half marathons and next Sunday will be my first full marathon. From a person who never considered running I became an addict.

Needless to say, one side effect - for me at least - was that I reached my goal weight very quickly and have maintained it for many months now.
Stef.

Bowsergirl

I've never been able to run, it seemed to daunting to me. I've always used my flat feet and bad knees as an excuse no to do it. C25K is just such a great way to start if you've never run before. The intervals are just hard enough that I feel really accomplished but not so hard that I hurt myself or get frustrated and quit.
I was so out of shape that I couldn't even do it on the treadmill at first. I started on an elliptical.

I guess it seems silly to someone who can run, but as someone who never could it's invaluable.

dragthewaters91

I'm starting it tomorrow. It seemed appealing because it makes running seem non-threatening. The last time I ran regularly was on the high school track team and along with academic pressure it was very stressful and kind of put me off running for life. I want to see if I can enjoy it because it seems that many people do, and it is the cheapest form of exercise.