C25K — any tips?

cecesquats

I'm starting the C25K program tonight and was wondering if anyone has any tips they'd like to share. I've heard a lot of people suggest to slow your pace and repeat weeks if it's too difficult. I used to really like running, but I'm so out of shape that I know it's going to be harder now. Any advice is greatly appreciated!

R_Woodruff

I'm on my 3rd week and all I can tell you is to go out and do it. If you feel like you're dying don't give up just slow down. You'll get better everytime you go for a run. It's all about repetition and pushing through the pain. When I first started it was not being able to breathe that held me back, now I don't even realize that I'm winded (if I even am). You're gonna hurt after, but the more you do it the better those muscles will feel. Just don't give up you got this!

Eric_DeCastro

I don't have any experience with C25K but I do have experience in running. I cannot stress a pair of good running shoes that you only use for running ONLY. I don't mean expensive but shoes that are correct for your feet. go to a running store and have them analyze your stance and running pattern. maybe invest in some KT Tape because you will be sore and muscle will need massaging so maybe a roller or the handheld roller for your quads and calves. stay hydrated and enjoy yourself.

cecesquats

Thanks, guys! I really appreciate it. I could use all the help I can get!

brianwarwicksmith

I started C25K in January and ran my first 5K in March. Since then I've run two more 5K's and now run 10-12 miles per week with the distance increasing weekly. I hadn't exercised in over 10 years before starting and quit a pack a day cigarette habit 2 years ago. The advice that you've been given is right on. Run at a conversational pace. Run fast enough so that you can finish the training. Week 5 is the big hurdle when it's all running (20 minutes, no stops). Endurance comes before speed. I repeated week 5 because I tried to run to fast. After running a mile in 10 minutes, I was reduced to walking the rest. The next week I paced myself and finished with no problems. Make sure that you stretch before and after you run to prevent injury. Most importantly, do what you have to do to stay motivated in the beginning and believe you can do it. I'd suggest that you register for and pay for the goal race you want to run now. Spending money for something that is still two months off will keep you accountable to yourself and your training. You'll have a financial stake in it. A good friend of mine is a run coach that teaches this program. He used to offer his services for free because he loved it and a handful of people showed up. He charges $85 a head for the program now and has 50-100 people per quarter that pay him to train them. No one wants to throw away a $25 race fee or money towards a trainer.

Good luck! I hope you find success. I've got a half marathon in November in my sights now!

lujako

Find friends to run with, join a club, find social runs at local running shoe stores...keep going! Oh...get good shoes! :happy:

Good luck! :drinker:

HaraldurB

I'm about to start week 3. I'm using a treadmill. What I found helpful was to not go too fast. It's easier to increase speed with time than exhaust yourself half way through the session. And for me the speed increased a little almost every day.Good luck

CTcutie

I also think its fun to run with others, but it may be difficult finding a group that will take on beginners (I'm still "too slow" at ~12 min/mi to run with the groups in my area (require solid 10 min/mi)... Maybe next summer!! I liked running with others in my C25K group for 8 weeks, though I was one of the slowest then, too :drinker:

Ready2Rock206

Run slow. Work on speed later. If you can't get through a day - slow down. Don't be afraid to repeat days/weeks when you need to. Have fun!

Eric_DeCastro

I also think its fun to run with others, but it may be difficult finding a group that will take on beginners (I'm still "too slow" at ~12 min/mi to run with the groups in my area (require solid 10 min/mi)... Maybe next summer!! I liked running with others in my C25K group for 8 weeks, though I was one of the slowest then, too :drinker:

9:30ish min is my pace but can't sustain it for the full 10K I need to run 12 min/mile for the first 5K and then I can speed it up for the second. I'm going out and doing it today.

lemonsnowdrop

Don't get discouraged. This has been a hard point for me. I'm on week seven, which is 25 minutes of nonstop running, and if I have to stop and take a break for thirty seconds I get very disappointed in myself. But I shouldn't, and neither should you! Keep your progress in mind; think of where you are now after you've been on the program for a few weeks. Keep your spirits high. It's a fun ride!

cecesquats

thanks, everyone! i finished day one and then took my dog on a walk for some extra cardio. it wasn't too terrible

sphkhn

Take it slow! When I started out I realized I was sprinting during the running bits like 7 min mile sprinting and I had to majorly slow it down to get through the later weeks now I can sustain a 10 min mile for about 8 min. I'm on week 5 and its taken me about 2 extra weeks with repeating days and things. Good luck its super fun!

SuperSammi22

Good running shoes, pace yourself, and music!

Good shoes gives you better support and will keep your knees from aching. Pacing yourself will save you energy to power through the workout. I usually do a light jog. And music!!! Having music playing will drown out your minds inner "when will it end?!" and make the run easier. I am on week 6 and these tips have gotten me through so far.

Abowles27

If you need any flexibility exercises, some are IT band stretch, sit and reach, piriformis, iliopsoas stretch, hip flexor, and standing glute stretch. Also, I would warn you about using KT tape because my teacher who is a trainer says it's good when used correctly and 4/5 people will use it when they shouldn't and it won't help. So maybe research if you think it's needed. If you need any other exercises like core or dynamic drills, just reply but you don't really need core exercises right now or even in the future if it's more of a leisurely thing. Maybe dynamic drills, but mostly what I've learned is for cross country or people who are competitive runners. I'm also starting to run again but I'd just say when you get a burst of energy use it to your advantage. Form is important too. I hope this helps.