C25K / running advice
_rachel_k
Posts: 243 Member
Running is hard for me. It never used to be but now I have problems with my calves being tight and causing shin pain. I'm slowly starting C25K again (with compression socks and jogging at 5mph) and now I'm afraid.
I just finished week 5 day 2 yesterday and tomorrow I have week 5 day 3 and it went from intervals of walking 5 minutes and jogging 8 minutes to jumping right into jogging for 20 minutes. Then week 6 day 1 is back to intervals. Should I slow down my speed for the 20 minutes or should I stray away from the app for a couple days and do my own thing to get my running distance higher?
I just finished week 5 day 2 yesterday and tomorrow I have week 5 day 3 and it went from intervals of walking 5 minutes and jogging 8 minutes to jumping right into jogging for 20 minutes. Then week 6 day 1 is back to intervals. Should I slow down my speed for the 20 minutes or should I stray away from the app for a couple days and do my own thing to get my running distance higher?
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Replies
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@_rachel_k You might try to post this question on the C25K Daily Check in Thread.
My 2 cents of advice based on comments from people in the C25K Group is - Believe in the App and what it has in it's schedule. Don't be afraid to repeat certain days if you feel that you were having a bad day.
I am one of those abnormal people who went out and started running and went from 1km to 5km in under a month with no structured plan so I may not be the best source/reference for new runners.2 -
Thanks for your reponse. I didn't even know that thread existed!
I'm hoping to take part in my second half marathon next year and I'm using the app as motivation... so I don't stop jogging too early and set myself up to fail0 -
Definitely stick with the app and slow down your rate.1
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Seems like slowing down is the answer. Thanks0
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I started using the C25K, but did not like running for x minutes and walking for x minutes. To me a program should have been based on distance, not time.
I kind of made my own version of it. I power walk every day from 3 to 10 miles, so I just started jogging certain sections of the route and increasing the jogging distance as I went along.
After 4 or 5 months I can jog 5 miles.
The program is great for making you realize what you have to do to achieve the goal, but can certainly be modified to fit your personal level.
And yes. Keep the jogging slow. A program based on distance (C25K) should be based on increasing distance (not time) IMO.1 -
Bcalvanese thanks for your response. I'm subconsciously and a little consciously concerned with running faster. My boyfriend is better at it than me (and in far better shape) I thought this app would be a way for me to get better without hurting myself and without me giving up on running a minute or two before I should because I'm "tired"0
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Bcalvanese thanks for your response. I'm subconsciously and a little consciously concerned with running faster. My boyfriend is better at it than me (and in far better shape) I thought this app would be a way for me to get better without hurting myself and without me giving up on running a minute or two before I should because I'm "tired"
It is. But you have to follow it. If you start making up your own version, you increase your risk of injury.
What @bcalvanese did is fine, because he takes a sensible approach to everything. He kept the interval training aspect of c25k which is the main point.0 -
bcalvanese wrote: »A program based on distance (C25K) should be based on increasing distance (not time) IMO.
There are two variants of the C25K plan, one distance based, one time based. Both approaches have strengths and weaknesses.
The key point is that interval training allows a longer overall session, with some recovery opportunity.
There is no One True Way(TM), other than avoiding too much, too soon, either in terms of distance, duration or pace.
Quite a number of marathon and ultramarathon training plans are time based, rather than distance.1 -
Slow down. You can always add speed later! Trust the app.3
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Slow down. I dropped the app after that week and just started going on a run every other day. I did a 3 mile run yesterday without stopping. Avg 10 min pace. It's a mental game. Stick with it and you'll be fine1
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Do slow down. Especially as you get used to longer runs, the ability to run slowly will make it much easier.
When I did c25k, I was so afraid of the leap from 8 to 20 minutes I did an intermediate day of 12 + 8 minutes. Afterwards, when I did the 20 easily on my next session, I realized that I would have been able to do it, I just didn't trust myself or the program enough.2 -
Bcalvanese thanks for your response. I'm subconsciously and a little consciously concerned with running faster. My boyfriend is better at it than me (and in far better shape) I thought this app would be a way for me to get better without hurting myself and without me giving up on running a minute or two before I should because I'm "tired"
Keep it slow even when you start feeling you can go faster.
The reason is because your heart and lungs develop much faster than you muscles, joints, and bones. Many people feel like they want to go faster because their heart and breathing feel good, and wind up getting an injury because the muscle, joint, and bones are not there yet.
I can run 5 miles non-stop now, but I do it at a very slow pace. I call it sissy jogging...LOL But I'm 59 years old and have to probably be more careful about my joints and stuff.
The program does not have to be done exactly. You can modify it to fit your own level.
It's all about pushing yourself a little more each time without pushing too hard and getting an injury. Stay in tune with your body while doing it. Your breathing, your heart rate, feel what muscles you are using. By doing this you can learn your own limits.1 -
I would also like to add that on the days that it says to rest, you can do power walks for recovery. Fast walking will actually help your body recover in between the intense workouts.
Power walking used to be my workouts. now they are my recovery.2 -
So many responses!! Thank you all for taking the time!
I just decided to go for it at my normal 5mph treadmill pace and told myself do what you can and slow down if you have to and the app knows me better than myself because I was able to do the whole thing at 5mph without falling over or dying!
On rest days I do weight training so I schedule 2 days off a week with no real exercise (slow walking doesn't count as exercise) so I don't burn out0 -
As far as I've found in my (pitiful) running career. long runs (whether they are 20mins straight or 20 miles) always involve a slower pace than the intervals. The long run is all relative depending upon your current ability. I'd definitely agree that you should slow down and try to hit the time goal, mainly because part of those is learning how to be comfortable while running (which is inherently an uncomfortable activity for most of us).
Have you signed up for a race yet? If not, I think you should. Just having a goal to shoot for always made training motivation easier for me. Find a local charity 5k for right around the time you finish the program. Then work to the 10k, then your half. Miles always get easier2 -
Slow down & you can always add it later on.1
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As far as I've found in my (pitiful) running career. long runs (whether they are 20mins straight or 20 miles) always involve a slower pace than the intervals. The long run is all relative depending upon your current ability. I'd definitely agree that you should slow down and try to hit the time goal, mainly because part of those is learning how to be comfortable while running (which is inherently an uncomfortable activity for most of us).
Have you signed up for a race yet? If not, I think you should. Just having a goal to shoot for always made training motivation easier for me. Find a local charity 5k for right around the time you finish the program. Then work to the 10k, then your half. Miles always get easier
I competed in a 5k on Saturday and did HORRIBLE (my treadmill incline doesn't work and it has been a long time since I ran outside) but I am in training to participate in a half marathon next fall. I did it 2 years ago and I liked it but I didn't train properly so I wasn't last but it took me a very long time to finish and last year I didn't do much for running as I was trying to figure out what was up with my calves/shins0 -
As far as I've found in my (pitiful) running career. long runs (whether they are 20mins straight or 20 miles) always involve a slower pace than the intervals. The long run is all relative depending upon your current ability. I'd definitely agree that you should slow down and try to hit the time goal, mainly because part of those is learning how to be comfortable while running (which is inherently an uncomfortable activity for most of us).
Have you signed up for a race yet? If not, I think you should. Just having a goal to shoot for always made training motivation easier for me. Find a local charity 5k for right around the time you finish the program. Then work to the 10k, then your half. Miles always get easier
I competed in a 5k on Saturday and did HORRIBLE (my treadmill incline doesn't work and it has been a long time since I ran outside) but I am in training to participate in a half marathon next fall. I did it 2 years ago and I liked it but I didn't train properly so I wasn't last but it took me a very long time to finish and last year I didn't do much for running as I was trying to figure out what was up with my calves/shins
Are you using a treadmill to train for a half marathon?0 -
Don't ever be afraid to go slower. I started at like 3.5 mph now I range from 3.7-3.9. Still slow but I'm getting there!1
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I'm just going to echo what everyone else said and add: if you think you're going slow? Go slower.
Don't worry about speed at all. Ever. You need to build a base of endurance for a good long time, and that problem you're having with your calves and shins should be long behind you before you ever worry about speed.
In fact, I've never purposely worried about speed. I've found that it's just come naturally over time after running for a while. I can now purposely set out to do shorter faster runs or longer slow runs, and I've done this just over a very long time of just getting out there and running after doing C25K... very, very, very slowly. It's taken me a year to get to this point, but I never set out to set the world on fire as a runner either.2 -
bcalvanese wrote: »As far as I've found in my (pitiful) running career. long runs (whether they are 20mins straight or 20 miles) always involve a slower pace than the intervals. The long run is all relative depending upon your current ability. I'd definitely agree that you should slow down and try to hit the time goal, mainly because part of those is learning how to be comfortable while running (which is inherently an uncomfortable activity for most of us).
Have you signed up for a race yet? If not, I think you should. Just having a goal to shoot for always made training motivation easier for me. Find a local charity 5k for right around the time you finish the program. Then work to the 10k, then your half. Miles always get easier
I competed in a 5k on Saturday and did HORRIBLE (my treadmill incline doesn't work and it has been a long time since I ran outside) but I am in training to participate in a half marathon next fall. I did it 2 years ago and I liked it but I didn't train properly so I wasn't last but it took me a very long time to finish and last year I didn't do much for running as I was trying to figure out what was up with my calves/shins
Are you using a treadmill to train for a half marathon?
Only for the winter (I live in Canada and it has been -40c with the wind almost all week) once spring comes I'm hitting the walking paths
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GottaBurnEmAll wrote: »I'm just going to echo what everyone else said and add: if you think you're going slow? Go slower.
Don't worry about speed at all. Ever. You need to build a base of endurance for a good long time, and that problem you're having with your calves and shins should be long behind you before you ever worry about speed.
In fact, I've never purposely worried about speed. I've found that it's just come naturally over time after running for a while. I can now purposely set out to do shorter faster runs or longer slow runs, and I've done this just over a very long time of just getting out there and running after doing C25K... very, very, very slowly. It's taken me a year to get to this point, but I never set out to set the world on fire as a runner either.
Part of my problem is I'm also trying for fat loss and faster means more calories. I'm fighting a battle in my head and losing lol0 -
Faster may mean more calories, but farther also burns more calories. So do hills. If going slower means you can go farther with less risk of injury, then it's a win win.0
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spiriteagle99 wrote: »Faster may mean more calories...
It doesn't. Calorie burn is a function of bodymass and distance. Pace doesn't make a meaningful difference.0 -
MeanderingMammal wrote: »spiriteagle99 wrote: »Faster may mean more calories...
It doesn't. Calorie burn is a function of bodymass and distance. Pace doesn't make a meaningful difference.
Is this really true? Genuinely curious. The reason I'm asking is I do a 10km fixed route once a week, sometimes I walk it, sometimes I trot bits of it and if I go faster I burn more calories according to my HRM. Maybe it's because it's very hilly, would that make a difference?0 -
Stretches and foam rolling will help those calf muscles. I've had calf issues caused by taking up dancing. Mine are much stronger note, but the combination of dancing and running means I have to take extra care of them. Dynamic stretches before you go out and run, and long hold stretches after with some foam rolling might help. Don't let nagging pains become an injury!!
When I did the c25k I remember being terrified of the 20 minute slot. But rather than throw in a walk break to get me through I just slowed down when it got too tough. That way I was always running, and the mental achievement was what spurred me on. Had I kept repeating weeks of have given up. But you've already done a half, so you know you can do the distance.2 -
MeanderingMammal wrote: »spiriteagle99 wrote: »Faster may mean more calories...
It doesn't. Calorie burn is a function of bodymass and distance. Pace doesn't make a meaningful difference.
Is this really true? Genuinely curious. The reason I'm asking is I do a 10km fixed route once a week, sometimes I walk it, sometimes I trot bits of it and if I go faster I burn more calories according to my HRM. Maybe it's because it's very hilly, would that make a difference?
Where your HR is either too low to be a meaningful proxy, or it's variable so that you have leading and lagging edges on the profile, the accuracy of an HRM reduces significantly.
The basic physics is that energy consumed is a function of mass and distance. Vertical elevation does make a difference as you're lifting bodymass vertically as well as moving it horizontally, so you're covering more distance, but I don't imagine the vert changes each time you go round it.
There is a difference between walking and running, but ther isn't an appreciable difference between paces. Broadly:- Walking calories per mile = 0.3*bodyweight in lbs
- Running calories per mile = 0.6*bodyweight in lbs
Your issue is that you're using HR to determine calorie expenditure, and it's just not a good indicator unless you're operating within a fairly narrow type of activity.0 -
36 here. I went through a phase where I was limited by calf and shin pain. It does go away, it took a few weeks, but now I'm mostly limited by heart rate and to a certain extent, breathing and water intake. Quitting smoking was hard but the single best thing to improve my running and my health in general. I'm not fast, I can do 9:00 min/km (14:30 /mi) sustainably and maybe 6:00 min/km (9:39 min/mi) for short bursts. I don't push myself too hard, I could probably do better by now.
I started running after an airsoft (a combat sport like paintball) game that lasted 2 days. On the last day, I was placed with the "OPFOR" (opposing team), a sort of third team that attacks whatever of the two main teams is doing better, to keep things fun. As you might guess, OPFOR is made up of all the very best players. I did some really interesting maneuvers with a LOT of running, led by a man whose name I never learned, but who was in the British Regular Army for 15 years and must have been in his fifties. Afterwards, he took me aside and told me I needed to train at running in order to be really competitive in the sport. (It's a sport for anyone, regardless of fitness level, some players never run at all, but I wanted to do well.)
So I tried running and found I really enjoyed it... before long, getting better at airsoft wasn't the main goal, I was just running because I like it.
I used C25k to get started, followed it for about 2 months. Honestly, with my age and fitness level, it wasn't pushing me hard enough to get the progress I wanted. It's a great program for beginners, something anyone can use, but I felt like I outgrew it.
After trying many apps, like Runtastic (good, but doesn't tell you what pace to run at at the beginners program, only "running without panting", which BTW is "laufen ohne kraufen" in German.) Also Endomondo... good, and it works well on an iPad, but the premium was a little expensive. I've settled on doing my intervals with MapMyRun.
Currently -1 or -2 in this part of Canada, a bit cold for running outside. I still do on occasion, but much of my running is on a treadmill.0 -
GottaBurnEmAll wrote: »I'm just going to echo what everyone else said and add: if you think you're going slow? Go slower.
Don't worry about speed at all. Ever. You need to build a base of endurance for a good long time, and that problem you're having with your calves and shins should be long behind you before you ever worry about speed.
In fact, I've never purposely worried about speed. I've found that it's just come naturally over time after running for a while. I can now purposely set out to do shorter faster runs or longer slow runs, and I've done this just over a very long time of just getting out there and running after doing C25K... very, very, very slowly. It's taken me a year to get to this point, but I never set out to set the world on fire as a runner either.
Part of my problem is I'm also trying for fat loss and faster means more calories. I'm fighting a battle in my head and losing lol
You're going to injure yourself going too fast too soon, and then sideline yourself. Then you won't be able to run. How many calories will you burn then?
You have to run smart.1
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