Non-runners success with C25K???

Kazzam33

Hi All,
I am a non-runner (Nope! Never, ever, ever have I been able to run. Anywhere, for any length of time! Seriously!) & I'm now in week 3 of the C25K program. I've not been able to do it in the suggested timeframe of 3 weeks so I'm extending it out a few extra weeks to try & stick with it. If I'm totally honest though I'm having a really tough time. Are there any Non-Runners out there that did the plan successfully? I'm starting to doubt if I will ever be a runner at this rate. I'm struggling.

Just curious what everyone's opinion is? Are some people just not built to be runners?? Should I just hang in there & tough it out.

PS: I'm hauling 107kgs (235-ish pounds) at the moment & I realise its not supposed to be all happy frolicking with unicorns & stuff but I'm really paining.

Kaz

catb58

Oh that's not very encouraging. I have recently bought running shoes and have the app on my phone....just building up the courage to try to run and breathe at the same time. Hate running...had to run 3 miles twice a week in the academy. But it's supposed to be good for you so I thought I'd try C25k. I was hoping it would make running easier

mymodernbabylon

Yup. I tend to re-start it every spring as I hate running in the winter. And it works. Some times I extend it a few weeks so that I really feel comfortable, but other times I've just gone straight through and sucked it up. But every time I get to 30 minutes of running w/o stopping and it feels good. I'm not a runner and I don't love running, but I do it to get fit for field hockey season. Don't give up - most people I know who have gone from no running to running have taken their time with the programme and been fine. What I would say is decide now how many weeks you want to do each 'week' and go with that (ex. do 3 weeks of week 3, 2 weeks of week 4, 2 weeks of week 5, etc). It will 'hurt' a bit but that's okay...it's not meant to be entirely easy.

Kazzam33

Yup. I tend to re-start it every spring as I hate running in the winter. And it works. Some times I extend it a few weeks so that I really feel comfortable, but other times I've just gone straight through and sucked it up. But every time I get to 30 minutes of running w/o stopping and it feels good. I'm not a runner and I don't love running, but I do it to get fit for field hockey season. Don't give up - most people I know who have gone from no running to running have taken their time with the programme and been fine. What I would say is decide now how many weeks you want to do each 'week' and go with that (ex. do 3 weeks of week 3, 2 weeks of week 4, 2 weeks of week 5, etc). It will 'hurt' a bit but that's okay...it's not meant to be entirely easy.

Ok, thanks. Maybe I will try to hang in there. I did Wk 1 in 2 weeks, Wk 2 in 2 weeks, had a break for a week to ease up on some pain I'm getting in my hip (could be sciatica, I'm not sure) & just started Wk 3 today. I didn't do too badly considering I had a week off. Lungs are ok, its the legs that are giving me problems. I was thinking of doing Wk 3 for 3 weeks.

Kazzam33

Oh that's not very encouraging. I have recently bought running shoes and have the app on my phone....just building up the courage to try to run and breathe at the same time. Hate running...had to run 3 miles twice a week in the academy. But it's supposed to be good for you so I thought I'd try C25k. I was hoping it would make running easier

Don't let me deter you! You might have an altogether different experience to me. You wont know till you try. :bigsmile:

taeliesyn

I was definitely a non runner before C25K, it took me two attempts to get through it, and finding parkrun definitely helped me with keeping up with the running.

I am now a Runner, no two ways about it. I'm running 3-4 times a week, averaging around 30km/19miles as I now work through the Bridge to 10K program.

I suffered during program, days where I swear I was running slower than I could walk. Days where I had to tell myself on x minutes until I get a break. I swear some days I almost jogged on the spot, but I persevered, made it through and kept running. I am ever so glad I did.

The biggest tip you will get from pretty much everyone who has been through the program, or is an experienced runner is SLOW DOWN. If you feel good, still slow down. You'll get through it and you'll feel better for it.

dsjohndrow

It took me a year to finally run a 5K. I took another year to run a 1/2 marathon, and now I have run 2 full marathons. I was a smoker, obese and hadn't run anywhere in 40 years. You can do it if you stick with it. Set your schedule in a calendar and get going.

pandabear_

I was a non-runner and I managed to complete it, now I run every other day 30 minutes. I still don't feel like a 'runner' as I don't feel these happy emotions you're supposed to get during or after. I just really look forward to when it's finished.

I think it's really more of a mental endurance thing for me. I want to stop and so I think I am tired and going to collapse, etc. But I just have to push through it and convince myself to continue.

sapf

I started it May 2013 and successfully completed it in July last summer. I've since run 3 half marathons and gotten up to about 25 miles per week. So the program can definitely help you achieve results. Ultimately you only get out of the program what you put into it. The key to running is consistency. Make sure that you're getting out there at least 3 days a week and you'll see the changes happen. It is okay to repeat weeks and such if you need to, but don't have any big gaps in your training.

LovelyLaura2321

I wouldn't give up if I were you. I weigh about the same as you (233 lbs), and I can finally run. I didn't do the C25K, but after looking at what this running plan involves, I'm surprised that I can run way beyond that. I tried several different times to get used to running, and I never could. I would get bad blisters on my feet, and my legs would get tired so quickly, and I would immediately be out of breath. Most of all, my mind constantly got in my way.

I had to go back home for a family emergency, and so I was without my elliptical (which is what I do for cardio). I didn't want to get out of the habit, so I decided to run instead. The first day I walked 7 minutes and then surprisingly ran for 22 minutes without stopping. I had never done that. By the 10th day I was running for 45 minutes straight without stopping. That was just a few weeks ago, and I can now run 5 miles in 60 minutes. I'm quite amazed.

I say all this to encourage you because I never thought I would be able to run, but one day I just decided I had to do it, and it all clicked for me. Don't give up. If it's something you want to do, you will find a way. I think certain people may be more into running, but I think everyone is built to run in one way or another.

Good luck to you!! You can do it!

catcow888

I did a similar program to C25K except it's called 'Zombies Run 5k training' and it takes 8 weeks to complete. I find the amount you run increases a lot easier than the C25K so I recommend you look into it. The first week starts with 15sec running 1 min walking as opposed to 30 seconds running in C25K.

I was NOT a runner. I hated running, I run outside because I have a weird phobia of treadmills, and I used to have strange panic attacks whenever I had to run where people could see me. I would start to feel faint if people were walking towards me, it was all psychological of course. When I was younger I used to feel faint trying to cross the road because people in their cars would be watching me.

I finished the 5k run a week ago, and have now moved on to the main app and running is my favourite exercise to do. I occasionally feel faint but I've learnt to push through it. I highly recommend continuing on, I finished the course in about 3 months because I was sick for 3 weeks and couldn't run, but the minute I recovered I managed to pick up where I left off.

Basically, I was battling not being able to run at all as well as feeling faint when I ran outside. Now I absolutely loving running thanks to this program. Stick at it!

Kazzam33

I was definitely a non runner before C25K, it took me two attempts to get through it, and finding parkrun definitely helped me with keeping up with the running.

I am now a Runner, no two ways about it. I'm running 3-4 times a week, averaging around 30km/19miles as I now work through the Bridge to 10K program.

I suffered during program, days where I swear I was running slower than I could walk. Days where I had to tell myself on x minutes until I get a break. I swear some days I almost jogged on the spot, but I persevered, made it through and kept running. I am ever so glad I did.

The biggest tip you will get from pretty much everyone who has been through the program, or is an experienced runner is SLOW DOWN. If you feel good, still slow down. You'll get through it and you'll feel better for it.

I'm doing it on a treadmill at home (God knows I'm not ready to wobble run in public yet!) & I have slowed down considerably since the last time I tried it. My running blocks are at 7.4k whereas the last time I did it I tried running at 9k. I get really bad case of jelly legs though & it scares me that I might fall off & hurt myself. I'm 1.65m tall (5.4ft) so I don't have a very long stride. Do you think 7.4k is ok or even slower??

Kazzam33

I wouldn't give up if I were you. I weigh about the same as you (233 lbs), and I can finally run. I didn't do the C25K, but after looking at what this running plan involves, I'm surprised that I can run way beyond that. I tried several different times to get used to running, and I never could. I would get bad blisters on my feet, and my legs would get tired so quickly, and I would immediately be out of breath. Most of all, my mind constantly got in my way.

I had to go back home for a family emergency, and so I was without my elliptical (which is what I do for cardio). I didn't want to get out of the habit, so I decided to run instead. The first day I walked 7 minutes and then surprisingly ran for 22 minutes without stopping. I had never done that. By the 10th day I was running for 45 minutes straight without stopping. That was just a few weeks ago, and I can now run 5 miles in 60 minutes. I'm quite amazed.

I say all this to encourage you because I never thought I would be able to run, but one day I just decided I had to do it, and it all clicked for me. Don't give up. If it's something you want to do, you will find a way. I think certain people may be more into running, but I think everyone is built to run in one way or another.

Good luck to you!! You can do it!

You're inspiring!! :flowerforyou:

Kazzam33

I did a similar program to C25K except it's called 'Zombies Run 5k training' and it takes 8 weeks to complete. I find the amount you run increases a lot easier than the C25K so I recommend you look into it. The first week starts with 15sec running 1 min walking as opposed to 30 seconds running in C25K.

I was NOT a runner. I hated running, I run outside because I have a weird phobia of treadmills, and I used to have strange panic attacks whenever I had to run where people could see me. I would start to feel faint if people were walking towards me, it was all psychological of course. When I was younger I used to feel faint trying to cross the road because people in their cars would be watching me.

I finished the 5k run a week ago, and have now moved on to the main app and running is my favourite exercise to do. I occasionally feel faint but I've learnt to push through it. I highly recommend continuing on, I finished the course in about 3 months because I was sick for 3 weeks and couldn't run, but the minute I recovered I managed to pick up where I left off.

Basically, I was battling not being able to run at all as well as feeling faint when I ran outside. Now I absolutely loving running thanks to this program. Stick at it!

That ap sounds cool, I'm going to look into it. Thanks for the advise! :happy:

taeliesyn

I was definitely a non runner before C25K, it took me two attempts to get through it, and finding parkrun definitely helped me with keeping up with the running.

I am now a Runner, no two ways about it. I'm running 3-4 times a week, averaging around 30km/19miles as I now work through the Bridge to 10K program.

I suffered during program, days where I swear I was running slower than I could walk. Days where I had to tell myself on x minutes until I get a break. I swear some days I almost jogged on the spot, but I persevered, made it through and kept running. I am ever so glad I did.

The biggest tip you will get from pretty much everyone who has been through the program, or is an experienced runner is SLOW DOWN. If you feel good, still slow down. You'll get through it and you'll feel better for it.

I'm doing it on a treadmill at home (God knows I'm not ready to wobble run in public yet!) & I have slowed down considerably since the last time I tried it. My running blocks are at 7.4k whereas the last time I did it I tried running at 9k. I get really bad case of jelly legs though & it scares me that I might fall off & hurt myself. I'm 1.65m tall (5.4ft) so I don't have a very long stride. Do you think 7.4k is ok or even slower??

If you're not feeling comfortable, then slow down some more. Even though the app is called C25K, it actually more Couch to 30Mins running, regardless of the variation. The Zombies to 5k app is pretty cool, I am planning on picking that one up again soon on my trail runs.

You're better to go a bit too slow and keep running, than to go to fast and burn out. You can work on speed once you finish the program.

steviebe75

Hi Kazza,

Firstly congratulations on trying it as so many people talk themselves out of it before even trying it. I am not what I call a runner but more of a plodder (same consistent pace) I started the C25K last year and kind of changed it about to suit my own goals.
Yes it hurts but I found listening to music whilst doing it really took my mind off it. I gave myself a target of a half marathon last Sept for Charity so I couldn't back out as was raising money for disabled kids in my area.
My first few weeks were terrible and I couldn't manage what I wanted to run even though I was trying my best but then as I said earlier my wife told me to try listening to music whilst running so I couldn't hear my breathing (Sounded like a dodgy phone-pest) and this instantly helped.
Running outdoors no matter how fast or slow is better as you have the breeze etc to help cool you down and you can look at scenery etc all which helps take your mind off the run.
Make sure you're getting plenty of fluids and the training will get easier in time. Don't get demotivated and keep plodding on. I finnished my half Marathon in 02:22:23 which I was pleased with. Keep up the good work and good luck.

likitisplit

If I can do it, anybody can. I spent 41 years as a non-runner, with exercise induced asthma and shin splints and this and that. I picked up the Couch to 5k program while I was at my heaviest (215) and most out of shape and got through it in 9-10 weeks.

A year later I ran a half marathon.

You can do it. You are probably trying to go too fast. Running is a type of gait, not a speed. You can run more slowly than you can walk briskly and that's the speed you should hold yourself to until you're past week 7.

http://www.myfitnesspal.com/groups/home/30-couch-to-5k-running-program-c25k

Join this group so that you can get the help and support of all the other non-runners who are successfully changing themselves.

TilKingdomCome

I think you are going too fast. I would also recommend running outside rather than the treadmill that way you can slow down as you need to rather than trying to keep up with the treadmill.

I have completed the C25K twice both outside. The other day I couldn't get out so ran on the treadmill watching TV, found this so difficult and incredibly boring. Running is such a mind game and I find the music, scenery and ability to adjust my pace to how I feel on a given day helps me push through the whole 30min run (and I can't check the clock every 30 secs). I have also found that stopping for longer than 2 days sees me take a huge backwards step. You might want to try go back to the previous level if you have to stop for a week like before.

I also use a running app that will tell me my current pace so I can slow down or quicken up depending on how the legs feel. Once I got my breathing sorted I found running so much more pleasant.

Good luck, I am so not a runner but feel so good now getting out there and giving it my best shot despite how many times I get lapped!

rduhlir

I hated running with a passion. So much that I would avoid it at all costs. Even so much as swimming my PRTs in the military.

A year and a half after running my first 5K, I have completed 2 HMs, the Navy 10 NM and have started training for a Full..and it all started with C25K.

lawkat

It takes time to build up endurance with running. Sadly, it won't happen overnight. You have to keep at it. If you have redo another week because you don't feel like you can move on, then so be it. I find that sometimes my bad running days are what is going on in my head, not how my body feels. I say that because I find that a lot of problems people have with running is keeping their head in the game. If you run with a negative frame of mind that you are not going to make it through the program, then you won't. Think yes I can do it. Don't get scared about the longer times. Embrace them and think, hey, I am becoming a strong runner.

Elbee1

http://www.beginnertriathlete.com/Programs/conservative_program.htm

Conservative Couch to 5k ?

knitapeace

Another "you go girl" from me. I was about 212 when I did C25K and now I'm down almost to goal and running 10K every Saturday. It took time and the bravery to step out the door every single time, but it's SO worth it. I can now run in daylight! Where people can see me! LOL!

PinkNinjaLaura

I started C25K in May 2013 also comfortably over 200#. I second the recommendation to run outside. When you are outside and you need to stop the ground underneath you doesn't keep moving like the belt on the treadmill does, so it eliminates some of the fear of falling (I totally get that). Also you control your speed - if you need to slow down or want to speed up you can do that instantaneously without having to hit buttons or wait for the treadmill to respond. I started out running at a track, early in the morning where there would be few witnesses, before I got comfortable enough to run on the road. I was a non-runner/non-athlete for 44 years before I started. Saturday I ran my first half marathon. The first time I ran 5K it took me longer than it would have to walk it, but I jogged every step.

wombat94

Great job on getting started... C25K is meant for non-runners, so believe that you can do it and most likely you'll get there.

For me, I started C25K in January 2012... I was 307 pounds, 42 years old and hadn't run more than about 50 feet at a stretch in, oh, about 25 years.

In short, it changed my life. Since that day, I've now run countless 5K races, several 10ks, five 10 milers, five Half Marathons and I'm training for my first full marathon. In total, I've run over 2000 miles!

None of that would have been possible without C25K.

The one thing about C25K that I disagree with is the idea that from no running at all, you can get to running 5K in 30 minutes after just 9 weeks of training. That is too fast of a pace for most people to maintain for that long. I think perhaps 25% of people can do that - and those are usually NOT the people who were truly couch potatoes - just beginning runners.

For the rest of us, a 30minute 5K is a longer term goal. I eventually got one 30 minute 5K completed (ONE!) - and that was 10 months after I started running and I had just finished training for a half marathon - I was in the best shape of my life at that point, and just barely beat 30 minutes (29:46).

Here are my recommendations for C25K...

1. Forget about your pace... if it is too hard to complete the intervals at the pace you are running, slow down - and then slow down some more.

2. Be sure you take the prescribed rest days. Especially as a new runner, you need to give your body time to rest and recover between runs. The body actually gains strength on the rest days when muscle and tissue are rebuilt after being torn down a bit by the workout.

3. If a run feels too hard, see rule #1 above.

4. The program is designed to be challenging... but you will be amazed by how quickly your body will respond. My recommendation is NOT to be too cautious about progressing from one week to the next. If you are able to complete all of the workouts in a given week - even if they felt hard - then you are ready to move on, in my opinion. Week 1 shouldn't feel easy before you move on to week 2. If you can complete week 1 (even if it feels hard) then you are ready to move to week 2. If you go back to week 1 after completing week 2, it will feel much easier. The same with Week 2 after week 3, etc.

5. If a given workout or week feels too hard, see rule #1 above.

6. There is no pace that is too slow. Run at a pace that you can maintain for the running intervals in that workout. "Running" isn't about going a particular speed, it is about the mechanical motion of running (as distinct from walking). If you are moving yourself forward with a motion that has both feet off the ground for part of the time, then you are running.

7. When you think you can't slow down any more, you can - and still be running.

8. Finally... and this is critical... beyond the first 4 or 5 weeks, much of the challenge becomes mental. The body adapts a lot faster than the mind for most of us. Yes, you CAN do this! Your mind will tell you that you can't. Initially, you have to ignore it and tell it who is in charge. Eventually your mind will learn that you can run, and everything will start to come together, but those initial longer running intervals will be a challenge because you may not believe you can do it... you CAN.

Overall, my message is SLOW DOWN and trust the program.

C25K has worked for hundreds of thousands (if not millions) of people by now. It is a very well designed program.

Pay attention to your body and take the prescribed rest days and in a few weeks you will be on your way to running.

Good luck!

Ted

sloseph

i started as a complete non runner, i wouldn't even run for the bus if i was late

I'm on week 7 now, last night i ran for 25 minuets without stopping and when i got to the end i didn't feel like i was going to die, i didn't feel like my lungs were on fire, i just felt amazing, i felt like i'd won

i think i redid week 1 about 4 times before i managed to move on to week 2, then i had to redo week 4 twice, but since then i've been on a good streak and not had to redo a week again

when you say you are struggling, what part are you finding hard? is it your breathing or your legs or something else?

also what are you using to do it? i started trying to use the C25k Apps for my phone but never really got with them, then i tried the C25K podcasts from the NHS and they were brilliant

attonconrad

I HATED running. c25k and a year later and i love it. Never thought i would. Slow and steady progress to begin with and then when your breathing and pace combine with a good run day its tough but enjoyable.


If you're struggling, REALLY reduce your speed, its about building your endurance in the early stages.

kgeiger141

It's all about attitude! I used to be a non-runner too, hated it in fact, but as soon as you lace up your shoes and go on a run, you ARE a runner. Stop considering yourself as a non-runner now, because you've already done what many people can't do no matter how hard they try!

It took me two times through the c25k before I finally stuck with running. Now I run at my own pace, and I take walking breaks whereever I need. One thing that has really helped me is having an app that tracks how far you run, your times for each mile, your average mile time, etc. I use that as a way to track my improvement. Everyday I notice myself getting faster and being able to endure farther lengths!

The key behind enjoying running is finding why you do it. Find out your motivation and it will help you keep going! I like running because it clears my mind, gives me a little endorphin rush and makes me feel good when I reach my goals.

And even if I dont reach my goals, I'm still proud of myself just for going on a run.

My advice: stay with it. Find what YOU love about running, and remind yourself of that every time you go for run. Make it a habit, not just a c25k program that you are trying to finish. Just enjoy it!

criticaltodd

I just finished my first C25K workout this morning. I'm 6'2", 250lbs. I've never been a runner but I'm giving it a try. The first session turned out better than I thought, particularly considering that I'm still recovering from beach volleyball I played on Saturday (banged up a knee and fighting overall leg soreness).

astralweeks82

I loathed running myself. I was a tad over 250lbs when I started (and I'm only 5' 3"), so you can imagine how much I hated it at first. The first day I nearly cried and never thought I'd enjoy it, but I had signed up for a 5K a few months out so I knew I had to do it. For the better part of a year, I did my runs on the treadmill because outside running was SO hard for me. But I did my 5K, and then I did a second one a few months later. By then I was down to 160lbs and it was much easier than I had remembered the previous 5K so I decided to start running outside (this was only about 2 months ago). Now I can run for 45mins straight, and I've run over 4 miles at a time so far, training for my first 10K. I'm SLOW, but I DO get the runner's high and I feel amazing when I run. It took a long time for me, and carrying less weight helped but it did happen (doesn't usually take as long, and I imagine a lot of folks would have given up but I'm stubborn lol).

So, yes, SLOW DOWN A LOT, and chances are good you will eventually enjoy it. Of course, not everyone is a runner and that's okay too, just find something you like I say!

silverstarrlyte

I love the couch to 5k. did it the first time last year and had to go slow. Repeated it if I felt I couldn't go up in level, and just did the best I could! I was running for 30 minutes straight and doing great until I hurt my knee last fall in a small motorcycle accident.
Just started over a couple months ago, and keep having to back track and redo levels as I have not been consistent.
But DONT STOP. Modify, keep trying! You can do it! I listen to a story on Audible, or listen to music at the same time. My C25K app is on the APP Run Double. It will let me listen to the story or music, then come in over the music/story to tell me when to run and when to walk. I LoVE it.

czmmom

I was a total nonrunner and completed C25k program. Some days were hard, however, I could do the next day, I kept going. I have since done several half marathons and am currently training for a full marathon. For me, it was mostly a mind game. I had to convince myself that I could do it. Don't be afraid to slow down. I think I started off running too fast.