My C25k Diary (Will Update as I do each session)

Styggian
Styggian Posts: 465 Member
in Fitness and Exercise
Yesterday did session 1 of week 1 of C25k Program (One of my New Year's resolutions).

Must have been a bit more tired than I originally though, as I posted it in the wrong section, now that am recovered am correcting the mistake :smiley:

I chose the program from the UK National Health Service website:

https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/

After putting on my old Ron Hill Trackmaster leggings, (last time they were worn was in the late 90's) and my brand new trainers (bought in the January sales especially for this occasion) I felt pretty good.

Once out on the road and finally came to my first run session, after 5 seconds I knew I was a undiscovered Olympian, after 10 seconds I knew I was going to die and regretted not being part of the mobile phone owners club, as I could not phone a ambulance.

Then the Laura the program narrator/controller/taskmaster/fiend from hell, finally said "walk". Did not think I could go on. But once Laura said "run" I ran .

Quite pleased that I finished it , once I showered and changed into warm clothing, must admit I felt good and am actually looking forward to the next session.

If you are thinking about, doing the C25k program, based on the first session I would recommend it, I found it well paced, challenging yet achievable.

Will update this after each session, see if I can finish the program.

Next session planned for Friday
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Replies

  • _nikkiwolf_
    _nikkiwolf_ Posts: 1,380 Member
    Congratulations on starting!
    As a kid, I hated running whenever I had to do it in school. Now I love it - best exercise ever for me! I started running a couple years ago, before I owned a smartphone, just "run 1 min, walk 1 min" while constantly staring at my watch to see if the minute was over yet ^^
    I know a lot of people who had great success with the program, all the best for you :smiley:
  • Styggian
    Styggian Posts: 465 Member
    _nikkiwolf_
    Thanks for your input and support, really appreciated :)
  • DiscoBetty99
    DiscoBetty99 Posts: 3 Member
    Well done!!
    When you look at future runs in the first week you can never imagine being able to get to them but you can and you will.
    I’m about to finish week 5 and find that repeating some runs is benifical to helping build stamina but that’s just me.
    Good luck
  • Styggian
    Styggian Posts: 465 Member
    marielou1311
    Thanks for the feedback, can't wait till i reach week 5 :). I will be really happy if I can run for 30 mins at the end of nine weeks:)
  • eleanorhawkins
    eleanorhawkins Posts: 1,659 Member
    Great stuff, well done!
    I highly recommend the programme, it's awesome! Don't be afraid to repeat weeks if you feel you really need to, but also don't let your brain rule.... you will be surprised by what your body can actually do (which is far more than your brain will tell you you can do).
    One piece of advice, which I found particularly helpful, is to slow right down. At first if you think you're going slowly, you need to go even slower so that you can keep running for the time the intervals last. My husband could walk faster than I was running. The important thing now is to build up endurance, there will be plenty of time for speed (if you want speed of course) in the distant future!
  • Styggian
    Styggian Posts: 465 Member
    eleanorhawkins
    Thanks for the tips, will keep them in mind. As I really want to finish the program, am going to adhere to the rest days and keep my speed down. My ultimate goal is to be able to run for 30mins, the 5k I will work towards later.
  • fraukazi
    fraukazi Posts: 614 Member
    Well done on completing week 1!
    I've used the programme several times to get back into running after injury or breaks from running tonto lack of motivation until I felt I could start my normal running again and found it so helpful.
    This year was the first time I completed all 9 weeks and was very happy. Now i:m doing an upgrade 5-10k as I like the structure of having a programme most days.
    Anyway, stick with it and you'll be able to do 30mins soon. I agree, run slower than you think you should. For me, it took running with a heart rate motinor for a summer to find my pace.
  • Styggian
    Styggian Posts: 465 Member
    fraukazi
    Thanks for your input and motivation much appreciated :)
  • dougii
    dougii Posts: 679 Member
    My guess is that by the time you finish the program you'll be ready to go even farther (C210K app is out there). I've used the program several times and found it very useful. All of the advice above is wonderful. Only two things I will stress: be sure you have been fitted for the proper running shoes; RUN SLOW. As you get more and more miles under foot your speed will increase quite a bit on its own. I found the faster I tried to run the more likely I was to get injured. I got my wife running and this taught me to run slower.....and several years later I'm still enjoying the slower runs, after all it is just me and H-dog and she doesn't care what speed I go! Have a great time as you work your way through C25K and welcome to the "runners club"!!!
  • Styggian
    Styggian Posts: 465 Member
    dougii
    Thanks for the heads up re C210k, something to aim for next year.

    Definately want to be injury free, I would rather go slow and be able to run the next day. than go fast to set a PB and be injured for a month.

    Thanks for the motivational message :)
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    edited October 2018
    Styggian wrote: »
    dougii
    Thanks for the heads up re C210k, something to aim for next year.

    Definately want to be injury free, I would rather go slow and be able to run the next day. than go fast to set a PB and be injured for a month.

    Thanks for the motivational message :)

    Sounds like you'll be looking for a race in the new year :bigsmile:
  • Styggian
    Styggian Posts: 465 Member
    TavistockToad
    A goal, I would like to be able to run :)
  • Styggian
    Styggian Posts: 465 Member
    apullum
    Great story very inspirational, marathons are not on my 'radar' at the moment :)

    Will definitely look at races, once am confident at completing 5k.

    Not really, thought about 'fitted' trainers, this maybe something I will look into.

    Thanks for your input :)
  • apullum
    apullum Posts: 4,838 Member
    Styggian wrote: »
    apullum
    Great story very inspirational, marathons are not on my 'radar' at the moment :)

    Will definitely look at races, once am confident at completing 5k.

    Not really, thought about 'fitted' trainers, this maybe something I will look into.

    Thanks for your input :)

    Well, a half and a full marathon are pretty different and I have no desire to do a full :). I kept saying that I would train for a half eventually, until I had run my first 10k and relized there was no reason why “eventually” couldn’t start right then.

    You really do need to be professionally fitted for shoes, though. This is important even if you’re new to running. I did not do this, injured my knee almost immediately after completing C25K for the first time, did several months of physical therapy, and did not run again for a year because I was afraid of getting re-injured. Shoes may not be cheap but they are cheaper and more pleasant than medical treatment.

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    apullum wrote: »
    Styggian wrote: »
    apullum
    Great story very inspirational, marathons are not on my 'radar' at the moment :)

    Will definitely look at races, once am confident at completing 5k.

    Not really, thought about 'fitted' trainers, this maybe something I will look into.

    Thanks for your input :)

    Well, a half and a full marathon are pretty different and I have no desire to do a full :). I kept saying that I would train for a half eventually, until I had run my first 10k and relized there was no reason why “eventually” couldn’t start right then.

    You really do need to be professionally fitted for shoes, though. This is important even if you’re new to running. I did not do this, injured my knee almost immediately after completing C25K for the first time, did several months of physical therapy, and did not run again for a year because I was afraid of getting re-injured. Shoes may not be cheap but they are cheaper and more pleasant than medical treatment.

    When I started running it was straight to a 10k... and I said I'd never do a half marathon... then I did a half and said I'd never do a full... 5 half marathons later and I'm looking for a marathon next year...

    Never say never OP!!! and I second getting good shoes!
  • Styggian
    Styggian Posts: 465 Member
    edited October 2018
    apullum
    Thanks for the advice, as with all things in life, I have to make compromises, I would love 'professionally fitted', (am imagining a team of scientists measuring my feet and analysing my running technique, then running the data through some complicated computer app, to select the correct running shoe for me).

    However the shoes am using, I bought in the January sales specifically to do the C25k (yes it's took me this long to start). I informed the sales person what I was going to do, told him my budget, out of the three pair of trainer these were the one that felt most comfortable.

    The make is Slazenger Model Slaz Jogger Snr82, no idea how they compare with other makes, it's been a long time since I bought running shoes.

    But if I get the budget to get 'pro gear' consider it done :)
  • Styggian
    Styggian Posts: 465 Member
    TavistockToad
    Would love to be able to complete 10k or above:)

    My biggest fear is getting an injury, so am going to pace myself and follow the C25k program, I noticed on my walks, if I tried to run my footfall seemed heavy (was wearing boots) so this worried me as I did not want impact injuries.

    The running shoes (Slazenger, Model: Slaz Jogger Snr82), I bought in January, in order to do the C25k program in warmer weather, once the summer came I had a cycle accident, that took three months to recover, hence the late start.

    Not sure if the shoes are considered good, but they are better than my boots and so far not got any injuries :)

    As I get more fitter and more knowledgeable about running and my equipment needs, will make the necessary changes.

    Thanks for your input it's appreciated :)
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    edited October 2018
    Styggian wrote: »
    TavistockToad
    Would love to be able to complete 10k or above:)

    My biggest fear is getting an injury, so am going to pace myself and follow the C25k program, I noticed on my walks, if I tried to run my footfall seemed heavy (was wearing boots) so this worried me as I did not want impact injuries.

    what other exercise do you do other than c25k?

    if you're concerned about injury then the best thing you can do is strength train and cross train. i learnt this the hard way!
  • Styggian
    Styggian Posts: 465 Member
    @TavistockToad

    Walking & cycling are my main forms exercises, I do a bit of strength training, but it's my weakest activity mainly because I find it boring and tedious but I have progressed, at the start of the year I could not do a press up or a sit up now my personal best is 29 & 32.

    My ultimate aim is to join a a indoor wall climbing club, but at the moment am still not strong enough to do much climbing.

    Just to give you some perspective this my my post in the Success Stories forum: https://tinyurl.com/yc8x5opd

    This was the start of my 'maintenance' post Dec 2017 shows all the weight equipment I use: https://tinyurl.com/y73ldtzw

    So progress has been made albeit, slowly.

    I have heard the term 'cross train' but I suspect it will be a bit too advanced for me at the moment.

    Thanks for the info :)

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Styggian wrote: »
    @TavistockToad

    Walking & cycling are my main forms exercises, I do a bit of strength training, but it's my weakest activity mainly because I find it boring and tedious but I have progressed, at the start of the year I could not do a press up or a sit up now my personal best is 29 & 32.

    My ultimate aim is to join a a indoor wall climbing club, but at the moment am still not strong enough to do much climbing.

    Just to give you some perspective this my my post in the Success Stories forum: https://tinyurl.com/yc8x5opd

    This was the start of my 'maintenance' post Dec 2017 shows all the weight equipment I use: https://tinyurl.com/y73ldtzw

    So progress has been made albeit, slowly.

    I have heard the term 'cross train' but I suspect it will be a bit too advanced for me at the moment.

    Thanks for the info :)

    Cross training is cardio other than running, so you already do that - that's not so 'advanced' now is it?

    a full body strength training programme a couple of times a week would go a long way to help keep you injury free.
  • _nikkiwolf_
    _nikkiwolf_ Posts: 1,380 Member
    edited October 2018
    Styggian wrote: »
    My ultimate aim is to join a a indoor wall climbing club, but at the moment am still not strong enough to do much climbing.
    If you want to join a climbing club, don't wait! The best way to get better at climbing is climbing :wink:

    I go to an indoor bouldering gym about once per week - not a club with organised training, just together with a couple of friends. And while there are some overhanging routes where lack of strength is what keeps me from completing them, the main reason I fail on difficult routes is usually technique or balance. Both of which improve by climbing more. Strong arm and core muscles don't hurt, that's for sure, but every climbing gym I've been to so far also has routes suitable for beginners.

    e.t.a: one of the climbing gyms I go to has 9 difficulty levels (pink, yellow, green, teal, blue, red, black, white, purple), the other 6 (yellow, green, blue, red, black, white). When I started climbing the yellow ones where a challenge, while after a year of 3~4 evenings per month I now do the teal ones at gym 1 / "green-blue" and some blue at gym 2. And I have a rotten sense of balance (some inner-ear thing), and didn't do any classes with a trainer, so I think my progress is probably much slower than most people would make. But what progress I made is all technique and balance. Maybe a tiny bit of strength, but I still cannot do a single pull-up. So I don't think you should wait to join the club until you can bench-press a car :wink:
  • Styggian
    Styggian Posts: 465 Member
    @TavistockToad
    I cross train already :) sweet

    Definitely need to do more strength and remain injury free :) Got to discipline myself to do more strength work,
    watch this space :)

    Again thanks for your input.
  • Styggian
    Styggian Posts: 465 Member
    @_nikkiwolf_
    GZ on doing climbing/bouldering, it's something am working towards.

    The reason I don't do it right now, is I don't think I would have the stamina to do a very long session, my intention is to go on the easiest climb and repeat it till I 'run out of steam'.

    This is something I got 'penciled' in for the New Year, I have been doing some exploring while walking & cycling looking for stuff to climb, so am sure I will eventually get to the indoor climbing wall. Will be a while before I get to your level :)

    For now am going to focus on the C25k program.

    Thanks for the info, appreciated :)
  • sammiw38
    sammiw38 Posts: 10 Member
    I really hate it when she says "run" but I'm always pleasantly surprised to find I've reached the end without dying.
  • Styggian
    Styggian Posts: 465 Member
    @sammiw38
    I know, I know, slightly addictive :)
  • Styggian
    Styggian Posts: 465 Member
    edited October 2018
    Session 1 of Week 2, done :D

    First run was traumatic really felt the extra 30 seconds drain me, so paced myself better for the rest of the program, the fourth, I was surprised how fast it ended, I has somehow gotten into a rhythm and was mildly shocked when told to walk.

    Hope this happens to me on the longer runs, next session on Thursday, actually looking forward to it.
  • Stephanie100916
    Stephanie100916 Posts: 1 Member
    Yay! I tried this program with a friend a couple of years ago and we got stuck on week 4 or 5. People said it was because we only did cardio and we wouldn’t have gotten stuck if we did weights too. Just a suggestion! :) what I loved about it is that it told me what to do and when. I’ve found that I need a schedule when I work out otherwise I hate going. It’s easier when I have a certain number of things to do or a certain time frame.

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