C25K advice
Options
Lizzypb88
Posts: 367 Member
Everyone was so helpful on here about my starting the C25K and I do have a few questions!
I'm busy and with kids, for example, I ran thurs, Friday, and I have to wait until Tuesday to complete my week 1- is a 4 day break okay inbetween or will I lose progress I made?
Also I've mentioned that after my workout my knees hurt- if anything is sore it's my knees, but within 24 hours I'm 75% better... with that I've been told that running is just bad for you, because of the pressure on your knees and joints etc and me being overweight my knees probably can't take it and I should stick to the elliptical... kind of bummed me out, and I do really enjoy running, I feel the app makes the time fly by!! My question is, is having tight leg muscles along with knee pain this first week okay? What should I be watching out for in order to make sure I don't injure myself? I've done Jillian michels 30 day shred and running seems to be much easier and fun, I tend to expect pain but I don't know when it's too much?
Thanks all for trying to answer my silly questions!
I'm busy and with kids, for example, I ran thurs, Friday, and I have to wait until Tuesday to complete my week 1- is a 4 day break okay inbetween or will I lose progress I made?
Also I've mentioned that after my workout my knees hurt- if anything is sore it's my knees, but within 24 hours I'm 75% better... with that I've been told that running is just bad for you, because of the pressure on your knees and joints etc and me being overweight my knees probably can't take it and I should stick to the elliptical... kind of bummed me out, and I do really enjoy running, I feel the app makes the time fly by!! My question is, is having tight leg muscles along with knee pain this first week okay? What should I be watching out for in order to make sure I don't injure myself? I've done Jillian michels 30 day shred and running seems to be much easier and fun, I tend to expect pain but I don't know when it's too much?
Thanks all for trying to answer my silly questions!
0
Replies
-
Make sure to do a full round of stretches after your run. Hamstring stretches to loosen up those tight calves.
Strengthen your core. Stretch out your hips. Strong core and flexible hips save your knees.
Running and walking is good for you.
Four days is not enough for you to lose the progress you have made.0 -
Even though you mentioned a tight schedule I think that may be a little risky to run back to back days (Thursday and Friday in your case) because you can injure yourself, specially as you reach advanced weeks. As for the pain, I really don't know, but I assume that pain is no good. Do you have specially fitted running shoes? One think that I learn during this short time running is that nothing is more important than listening to your body. Try not to force yourself too much of you are in pain because you can risk a big injury. Just run slow and be patient, even if you have to repeat some weeks you should be in good shape. Good luck...1
-
I was also going to ask if you got fitted at a running specialty store for your shoes. That really made a big difference for me (along with following C25K).1
-
I ran c25k only 2x week, so often 3-4 days between and I progressed just fine.0
-
... is a 4 day break okay inbetween or will I lose progress I made?
It's not ideal. There is a balance to be sought by developing too quickly, and not stressing your system to improve. I would suggest that consistent 4 day breaks means you're more likely to struggle with some of the later sessions. But right now, I wouldn't worry.
What I would say is, don't run consecutive days at the moment. At least one day between runs is appropriate.... with that I've been told that running is just bad for you, because of the pressure on your knees and joints etc and me being overweight my knees probably can't take it and I should stick to the elliptical...
Non runners come up with this nonsense a lot.
Notwithstanding that I'd draw a distinction between knee pain, fatigue and what's probably best described as soreness.
Pain is a problem, fatigue and developmental soreness aren't. That said there are some things you can do to help. Stretching after completion can help, but most important for me is dedicated running shoes that don't get used for anything else. Personally I circulate several pairs, and I'm looking at retiring them after 500 miles or so.
What I'd strongly recommend is some form of core strength work, as that's complementary to running. Many issues in the legs are related to weak core or hips.
0 -
The morning I started c25k I weighed 288lbs. my feet were in constant pain and for the first few weeks my knees were tight and stiff for about 24 hours after a run. I tried to run every other day and sometimes had to run every 2 days based on schedule. Now I run 4 miles a day 3 days per week my feet and knees are absolutely fine and I weigh about 75lbs less than when I started.
I don't think you'll lose any progress with a couple days between your run but for now I wouldn't run back to back days. You may chose to do this later and many people do but I try not to.2 -
Everyone was so helpful on here about my starting the C25K and I do have a few questions!
I'm busy and with kids, for example, I ran thurs, Friday, and I have to wait until Tuesday to complete my week 1- is a 4 day break okay inbetween or will I lose progress I made?
Also I've mentioned that after my workout my knees hurt- if anything is sore it's my knees, but within 24 hours I'm 75% better... with that I've been told that running is just bad for you, because of the pressure on your knees and joints etc and me being overweight my knees probably can't take it and I should stick to the elliptical... kind of bummed me out, and I do really enjoy running, I feel the app makes the time fly by!! My question is, is having tight leg muscles along with knee pain this first week okay? What should I be watching out for in order to make sure I don't injure myself? I've done Jillian michels 30 day shred and running seems to be much easier and fun, I tend to expect pain but I don't know when it's too much?
Thanks all for trying to answer my silly questions!
I started doing the C25K but quickly grew tired of the exact schedule. I got the idea of what it is trying to do which is basically to increase the run intervals until a person can run 5K. I also did not like training for distance using time, so I just started adding more distance to each run interval instead of adding more time. I didn't even follow the schedule because in my opinion it gave too much rest time. To me, recovery just means less intensity, so I did the run walk intervals every other day and just power walked the other days. I worked my way up to running 5 miles in about 5 or 6 months.
I think a 4 day break is too long, and even on break days you can still do brisk walking to maintain your level and help you recover.
I get knee pain too and its not uncommon. You just have to know that its normal pain due to developing the muscles and joints, and not an injury. If you get the right shoes and develop a good running style, you should be fine. Loosen up before and stretch after. If done properly, running actually strengthens joints and keeps them healthy.
Lately I have discovered trail running. It develops all those little muscles around your joints because every step is completely different than the last step. It helps develop better balance and stability, and you can really feel those muscles are getting worked. I started out just walking the trails, and slowly worked my way to slow running. I also got good trail running shoes to prevent getting an injury.
I think the C25K gives a good basic idea of what a person needs to do to get started in running, but I also think everyone is different, and in general people can push themselves more than they think they can.0 -
bcalvanese wrote: »I think the C25K gives a good basic idea of what a person needs to do to get started in running, but I also think everyone is different, and in general people can push themselves more than they think they can.
Can I just make the observation that following C25K and then Bridge to 10K, which is similar, would have got you to 6 miles in 5 months.
3 -
I've done C25K and have chimed in on number of threads. I think it pays to be careful and get adequate recovery between outings. The amount of time needed to adjust to running varies. If you are sore one day, do something else like an elliptical workout or even a walk.
I have seen lots of larger people run marathons. I'm always amazed, since I find running difficult and I'm not that heavy. Still, it pays to be careful. There's not much to be gained by a chronic joint problem.
Go as slowly through the C25K program as needed. Repeat workouts as many times as you want. Go back and do the intervals again, trying to improve speed. Ice your joints and learn to roll your muscles (compression therapy). Consider taking ibuprofen on run days (that's a controversial suggestion, but my doctor recommends it).0 -
MeanderingMammal wrote: »bcalvanese wrote: »I think the C25K gives a good basic idea of what a person needs to do to get started in running, but I also think everyone is different, and in general people can push themselves more than they think they can.
Can I just make the observation that following C25K and then Bridge to 10K, which is similar, would have got you to 6 miles in 5 months.
I guess that could be possible, but my main concern is not how fast I can get to the next level. My main concern is being able to keep my heart rate up for long enough to get a good training effect. I could not get a good training effect just power walking anymore, so I started adding run intervals into my power walks. I just happened to make it to 5 miles so far.0 -
bcalvanese wrote: »MeanderingMammal wrote: »bcalvanese wrote: »I think the C25K gives a good basic idea of what a person needs to do to get started in running, but I also think everyone is different, and in general people can push themselves more than they think they can.
Can I just make the observation that following C25K and then Bridge to 10K, which is similar, would have got you to 6 miles in 5 months.
I guess that could be possible, but my main concern is not how fast I can get to the next level. My main concern is being able to keep my heart rate up for long enough to get a good training effect. I could not get a good training effect just power walking anymore, so I started adding run intervals into my power walks. I just happened to make it to 5 miles so far.
Which is why following a structured plan is helpful. The training effect, for which HR is only one component, comes from a number of factors; CV load, muscular stress, mechanical efficiency development.
I'd add that the are two variants of C25K, distance or time. They're both pretty much the same in terms of structure.4 -
Thanks everyone, yes I'll be sure not to do back to back days! I'll try to look up some running stretches to do before and after0
-
MeanderingMammal wrote: »bcalvanese wrote: »MeanderingMammal wrote: »bcalvanese wrote: »I think the C25K gives a good basic idea of what a person needs to do to get started in running, but I also think everyone is different, and in general people can push themselves more than they think they can.
Can I just make the observation that following C25K and then Bridge to 10K, which is similar, would have got you to 6 miles in 5 months.
I guess that could be possible, but my main concern is not how fast I can get to the next level. My main concern is being able to keep my heart rate up for long enough to get a good training effect. I could not get a good training effect just power walking anymore, so I started adding run intervals into my power walks. I just happened to make it to 5 miles so far.
Which is why following a structured plan is helpful. The training effect, for which HR is only one component, comes from a number of factors; CV load, muscular stress, mechanical efficiency development.
I'd add that the are two variants of C25K, distance or time. They're both pretty much the same in terms of structure.
Nothing wrong with following a plan just like there is nothing wrong with altering a plan to fit ones personal preferences. Not everyone needs 4 consecutive rest days, although some people may. Also recovery does not always mean a total rest days. Walking can help the muscles recover from running. Or even some upper body muscular training on recovery days.
I don't think it matters much what exact approach a person takes. What does matter is that people get out there and get some exercise, and increase their fitness level.
I was a fitness instructor in the military back in the 1980's so I take a very basic old school approach which has worked for me. In 2 years I have gone from being obese and barely being able to walk a single mile at a slow pace without having to lay down for an hour, to being able to power walk 10 miles at a 4.5+ mph pace, and being able to run 5 miles. I also lost over 50 lbs. so far.
I had a stress test done back then which did not turn out good. They did a catheterization and uncovered that I could have had a mini heart attack at some point. They also told me I had COPD. Also my blood work was always a total mess.
I just had another stress test and echocardiogram done which both came out fine now, and all my blood work is 100% normal now. my doctor said he has never had a patient that has cut their bad cholesterol in half and at the same time more than doubled their good cholesterol.
This shows that you don't have to follow a perfectly structured plan to improve your health. You just have to get out there and challenge yourself.
And I am not saying anything against structured plan. Some people need that, but not all people do. Some days I have the intentions of doing a kick *kitten* workout, and based on how I feel it may turn out to be less than I thought it would. Other days I go out planning to do a recovery walk, and it turns out to be a kick *kitten* workout because I feel good once I get started and wind up pushing myself harder.
I guess what I am trying to say is that I don't need an app telling me exactly when and for how long. I let my feeling do that and knowing when to push myself and when not to.
Make sense?0 -
http://running.competitor.com/2012/09/injury-prevention/running-101-stretching_12081
I had knee pain when I first started out. (PS: I was very overweight when I started. My joints are just fine.) IT band stretches helped with my knee pain ( http://www.active.com/fitness/articles/8-yoga-poses-and-stretches-for-a-tight-it-band). I usually cross train with yoga on my "rest days". It helps with my tight hips.
Get fitted for good running shoes at a running store. I almost had a heart attack when I found out how much quality running shoes are. It is worth it.0 -
amymoreorless wrote: »http://running.competitor.com/2012/09/injury-prevention/running-101-stretching_12081
I had knee pain when I first started out. (PS: I was very overweight when I started. My joints are just fine.) IT band stretches helped with my knee pain ( http://www.active.com/fitness/articles/8-yoga-poses-and-stretches-for-a-tight-it-band). I usually cross train with yoga on my "rest days". It helps with my tight hips.
Get fitted for good running shoes at a running store. I almost had a heart attack when I found out how much quality running shoes are. It is worth it.
Did good running shoes help your knee pain? I'm 195, obese, but still weird that I get knee pain within 5min after running... I really enjoy it, and I'm doing lots of stretching before and after, and my knees are clearly the only thing that hurt after! It's annoying me0 -
And I've been told a million times by massage therapists and chiropractors that I have very tight hamstrings and muscles and I'm pathetic with how poorly flexible I am! Hopefully the stretching I'm doing now could help? I'm 29 so I hope I don't already have knee pain! Today was my 4th time doing c25k0
-
And I've been told a million times by massage therapists and chiropractors that I have very tight hamstrings and muscles and I'm pathetic with how poorly flexible I am! Hopefully the stretching I'm doing now could help? I'm 29 so I hope I don't already have knee pain! Today was my 4th time doing c25k
Have a great time with it (I did. I'm 56 and still running more than a year later).
An easy way to loosen hams is to sit on the floor with back and legs straight in an "L" position while watching TV, or talking to people. You can brace yourself against furniture (the edge of the sofa) or a wall. Got that tip from a PT and it really helped.
Maybe the overall advice is ABS: Always Be Stretching.
0 -
Everyone was so helpful on here about my starting the C25K and I do have a few questions!
I'm busy and with kids, for example, I ran thurs, Friday, and I have to wait until Tuesday to complete my week 1- is a 4 day break okay inbetween or will I lose progress I made?
Also I've mentioned that after my workout my knees hurt- if anything is sore it's my knees, but within 24 hours I'm 75% better... with that I've been told that running is just bad for you, because of the pressure on your knees and joints etc and me being overweight my knees probably can't take it and I should stick to the elliptical... kind of bummed me out, and I do really enjoy running, I feel the app makes the time fly by!! My question is, is having tight leg muscles along with knee pain this first week okay? What should I be watching out for in order to make sure I don't injure myself? I've done Jillian michels 30 day shred and running seems to be much easier and fun, I tend to expect pain but I don't know when it's too much?
Thanks all for trying to answer my silly questions!
Knees are funny. Check with a doctor, if you get the all clear, Ice/Wrap after shower/cooldown. Especially if you find that most of the discomfort is gone within 24-48. It will help reduce discomfort.
But as always, make sure you verify with your doctor that there's not an actual injury.
0 -
amymoreorless wrote: »http://running.competitor.com/2012/09/injury-prevention/running-101-stretching_12081
I had knee pain when I first started out. (PS: I was very overweight when I started. My joints are just fine.) IT band stretches helped with my knee pain ( http://www.active.com/fitness/articles/8-yoga-poses-and-stretches-for-a-tight-it-band). I usually cross train with yoga on my "rest days". It helps with my tight hips.
Get fitted for good running shoes at a running store. I almost had a heart attack when I found out how much quality running shoes are. It is worth it.
Did good running shoes help your knee pain? I'm 195, obese, but still weird that I get knee pain within 5min after running... I really enjoy it, and I'm doing lots of stretching before and after, and my knees are clearly the only thing that hurt after! It's annoying me
A million times yes.0 -
Did good running shoes help your knee pain? I'm 195, obese, but still weird that I get knee pain within 5min after running... I really enjoy it, and I'm doing lots of stretching before and after, and my knees are clearly the only thing that hurt after! It's annoying me
There are a number of potential causes of knee pain, and equally several different manifestations of that pain. Pain behind the patella means something different to pain underneath the joint, which means something different again to pain on the inside or outside. Each of these have different treatments and remedies.
With respect to shoes, I find that once my road shoes have more than 500 miles in them I start to get achy, so subject to what age your shoes are and how they've been used in the past you may benefit from a dedicated pair, as I suggested upthread.
What I would say is that you've got no need to stretch before running, and indeed it can expose you to a higher range of injury risks. Personally I don't even stretch much afterwards unless it's been a short distance (6-10 miles) speed session. For longer distances I'll walk it out.
I'll reiterate the recommendation to do some core strength work.0 -
MeanderingMammal wrote: »Did good running shoes help your knee pain? I'm 195, obese, but still weird that I get knee pain within 5min after running... I really enjoy it, and I'm doing lots of stretching before and after, and my knees are clearly the only thing that hurt after! It's annoying me
There are a number of potential causes of knee pain, and equally several different manifestations of that pain. Pain behind the patella means something different to pain underneath the joint, which means something different again to pain on the inside or outside. Each of these have different treatments and remedies.
With respect to shoes, I find that once my road shoes have more than 500 miles in them I start to get achy, so subject to what age your shoes are and how they've been used in the past you may benefit from a dedicated pair, as I suggested upthread.
What I would say is that you've got no need to stretch before running, and indeed it can expose you to a higher range of injury risks. Personally I don't even stretch much afterwards unless it's been a short distance (6-10 miles) speed session. For longer distances I'll walk it out.
I'll reiterate the recommendation to do some core strength work.
Okay good to know, I'm very new to stretching and basically everything lol! I'll try to work on core strength... it's already been a few hours and my knee pain is down a lot, now just achy muscles, and tendons? I don't know it's all new to me! I definitely need shoes though, I just got whatever ones they had in my size and looked good at Payless lol0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 396.9K Introduce Yourself
- 44.2K Getting Started
- 260.9K Health and Weight Loss
- 176.3K Food and Nutrition
- 47.6K Recipes
- 232.8K Fitness and Exercise
- 453 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.7K Goal: Gaining Weight and Body Building
- 153.3K Motivation and Support
- 8.3K Challenges
- 1.3K Debate Club
- 96.5K Chit-Chat
- 2.6K Fun and Games
- 4.5K MyFitnessPal Information
- 16 News and Announcements
- 18 MyFitnessPal Academy
- 1.4K Feature Suggestions and Ideas
- 3.1K MyFitnessPal Tech Support Questions