Tips for C25K

MintyCandy

So, I'm just starting week 3 and I can't seem to run the 3 minutes. I really want to! I got up to 2.5 minutes and I just don't feel satisfied with that. It just feels like my legs are going to give out.

Any tips for getting through this?

I'm sure it gets easier at some point, just frustrating not being able to do it.

Jellyphant

Just slowly keep working towards it, do repeats if you have to. I'm only on day 3, and the last time I ran, I kinda went into dreamland while running and ended up running 7, almost 8 minutes straight! No joke. My trick is to trick yourself into thinking you're not running, if it makes sense. I drift off (obviously.. haha), stare at random things and/or listen to my music on full blast.

justann

Listen to music during your run. It really helps take your mind off of the struggle. What also worked for me was slowing my pace. I focused on running for the time specified and not the distance. I had to repeat a few days here and there but I graduated and am now beginning the Bridge to 10K. You can do this !!!!

wiffe

I struggled with week 3 forever. Might I ask what you're using for music. I used RObert's podcasts and his music just didnt cut it for me. I was given a link for a different podcast and that was the trick for me.

ALso I 've read to start counting backwards from 100. ALso if you can not look at the time it helps.

I just did week 9 today for the first time. WOOHOO 30 mn run.

monicainacoma

make sure yr using proper form. im about to start week 5 and ive never jogged before this.. i had the same problem in the beginning then i researched proper running technique on youtube and it instantly solved my problem.

bethany675

Have you tried running to music? When I first started I ran or walked to songs - they are usually 3 min in length. Black Eyed Peas got me through.....finally made a mix of upbeat songs and got my time down.

MintyCandy

make sure yr using proper form. im about to start week 5 and ive never jogged before this.. i had the same problem in the beginning then i researched proper running technique on youtube and it instantly solved my problem.

I didn't even think to look into that. I'm going to look that up tonight!

Thanks for all the input. I usually just watch the tv's that are at the gym, apparently that's not doing the trick. Haha.

dreanance

I got through it by doing it with a friend. I thought the first time I ran 3 min would kill me, but I got through it

fpueblo

I did week 2 an extra 2 days. I did week 3 for the first time on Saturday which means I have to do it again today. it threw me off at first that it went between 90 seconds and 3 mins for the runs but I was able to push out the last 10 seconds when I ran out of breath I started running in place. Music really does help especially fast paced music you like...

wow I just had to edit I somehow put 30 min instead of 3

kellyscomeback

I'm on W5D2 and I'm going for pace. I try to find a nice pace where I can still breathe easily, talk back to my daughter in the stroller at times and continue running. I found that staying between 145-152 bpm (I use a heart rate monitor) is the best for me, and I'm not running/jogging that fast at all! But I was able to run for 20 minutes straight which is a big feat for me!

I suggest finding a good pace that you can easily maintain.

MintyCandy

Yeah I guess I'll have to swallow my pride and will likely have to do either extra days or the week over again.

tamcrit

Listen to music during your run. It really helps take your mind off of the struggle. What also worked for me was slowing my pace. I focused on running for the time specified and not the distance. I had to repeat a few days here and there but I graduated and am now beginning the Bridge to 10K. You can do this !!!!

I did the C25K program last year to get back into running, and then went on to the B210K plan, building up slowly and increasing my time/distance each week. Next month I will be running my 4th half marathon of the year, so you can do it. Just take it slow...as others have said, if you need to repeat a week, do it, adjust your pace so that you can complete the alotted time, etc. Go at your own pace and just get stronger with each run. If I can do it, anyone can!! I never thought I would start running half marathons at 43 years old!!

KnottyNCrotchety

Keep repeating a week until you really have it down. There is no point in advancing until you conquer the week you are on. I did some "weeks" three times until I was ready to move on.
Listen to upbeat fun music that you know the words to.
Set yourself a goal such as the mailbox at the end of the street and refuse to stop until you get to it.
Ask yourself if you are truly about to die, chances are good the answer is no, so keep going.
Running is more mental than anything else, you have to train your brain.
Watch your internal language. Do not groan or roll your eyes when you hear the chime to run. Make yourself say Woohoo! even if you don't feel it.
Enjoy your strong, healthy, working legs. Appreciate them, feel the strength in them. Notice how they are moving.
When all else fails, run at a slight downhill. ;-)
Most of all, keep going. If I could do it, ANYONE can.

MeganSWoods

Listen to music during your run. It really helps take your mind off of the struggle. What also worked for me was slowing my pace. I focused on running for the time specified and not the distance. I had to repeat a few days here and there but I graduated and am now beginning the Bridge to 10K. You can do this !!!!

Those are the exact things I was going to say-- I actually found music that was comfortable for me to run based on the beats per minute. It helps me keep my pace steady (even if it is slow right now). Also, running on a track or somewhere other than a treadmill helped me because then I was focused on my pace and my form as opposed to my speed (or lack-thereof). I'm finishing Week 9 this week! I made it by pushing myself even when I thought I couldn't do it-- you can too!

UpToAnyCool

Yeah I guess I'll have to swallow my pride and will likely have to do either extra days or the week over again.

In the big picture - it's no big deal to repeat a week over or to slow it down a bit ...!!! No one here will judge you for that -
though I can't promise that YOU aren't judging yourself :laugh: !!!

- - - - -

ETA: had not intended to sound like a jerk - but I just meant that I know you can and will be able to do it - but if you need to slow down or repeat another week - there is no shame in that. :flowerforyou:

ems152

Ask yourself if you are truly about to die, chances are good the answer is no, so keep going.
Running is more mental than anything else, you have to train your brain.
Watch your internal language. Do not groan or roll your eyes when you hear the chime to run. Make yourself say Woohoo! even if you don't feel it.
Enjoy your strong, healthy, working legs. Appreciate them, feel the strength in them. Notice how they are moving.
When all else fails, run at a slight downhill. ;-)
Most of all, keep going. If I could do it, ANYONE can.

This is so true. Whenever I was struggling I asked myself what is actually stopping me? Im still breathing and my legs are still going. It's totally a mental game. Just push yourself through it but dont push too hard too soon. Just follow the programme and repeat weeks where necessary. I also find it useful to concentrate on my breathing and take long, controlled breathes rather than short ones.

MintyCandy

Yeah I guess I'll have to swallow my pride and will likely have to do either extra days or the week over again.

In the big picture - it's no big deal to repeat a week over or to slow it down a bit ...!!! No one here will judge you for that -
though I can't promise that YOU aren't judging yourself :laugh: !!!

- - - - -

ETA: had not intended to sound like a jerk - but I just meant that I know you can and will be able to do it - but if you need to slow down or repeat another week - there is no shame in that. :flowerforyou:

Haha, thanks. I'm definitely judging myself.

I REALLY do apperciate all the feedback. Seems like it's general consensus that music really helps.

MintyCandy

Ask yourself if you are truly about to die, chances are good the answer is no, so keep going.
Running is more mental than anything else, you have to train your brain.
Watch your internal language. Do not groan or roll your eyes when you hear the chime to run. Make yourself say Woohoo! even if you don't feel it.
Enjoy your strong, healthy, working legs. Appreciate them, feel the strength in them. Notice how they are moving.
When all else fails, run at a slight downhill. ;-)
Most of all, keep going. If I could do it, ANYONE can.

That is AWESOME advice.

CaptainGordo

1) Do not let your weight keep you from running! I'm a big boy -- 260 lbs, and I finished my first 5K race (39:39) a week ago, and am running my 2nd in a week (aiming for 36 min). C25K has been wonderful. It allows you to ease into running, and you can always do it at your own pace.

2) Schedule a race right now. Find one that's 9 weeks out. Even if you aren't done with the program by then, run/walk it anyway. My first race was so much fun. Running with other people was a great motivator.

3) Do not run on consecutive days. As good as you might feel, as confident as you may become, let your legs rest. Not resting can lead to fatigue, injury and decreased performance. Trust me.

4) Take it at your own pace. Don't worry about speed -- just build up your endurance. Speed will come later. If you aren't ready for the next week's run, repeat the current week. No big deal. At the same time, though...

5) Don't psyche yourself out when the big runs come. You can do it! I stopped looking at the schedule and just downloaded the podcasts. I wouldn't know what was coming each day until I turned it on and the gal told me. Loved it that way.

6) I loved the NHS Choices podcasts (http://www.nhs.uk/Tools/Pages/couch-5K-running-plan.aspx) on my mp3 player. The gal has a great British accent -- and that would be sufficient for me to enjoy listening -- but she also provides tips and encouragement, along with the walk/run cues.

7) Run outside. Even in the rain. It's so much better than running on a treadmill. Enjoy the sounds and sights.

I never would have considered myself a runner, but I do now (slow as I may be). It's been fantastic, and a huge confidence boost.

femme62209

bump! I'm on week two!

FieryNikkie

I will second trying to get outside. Every step of the program goes by so much more quickly when you aren't staring at the same people in the gym. Believe me, I just finished Week 7 and did 31 laps around my gym track today. BORING.

Slowing down will help a ton in the beginning. It's not a race yet so don't worry about your pace.

And believe that you can do it! I have to constantly reaffirm myself while running. With every lap I usually have to push myself to finish the next. Either its "You gave birth to two children, this is cake!" or " You already ran XX minutes, these last few are a cake walk." Heck sometimes I have to look down at my legs and go "Man, your muscles look HOT!" The only way to push through that wall is to believe that you can.

Oh and as for music, if you have a smartphone and can download the Pandora app, try Black Eyed Peas radio. It's awesome.

WonderNoodle

"slow and steady wins the race"! it does! slow down. you may be able to speed walk faster, but a slow jog is the way to go in the beginning. here are the mp3 files i used. pretty decent tunes. the trainer pops in and tells you when to walk/run and is encouraging.

http://www.mediafire.com/?539e7bpymd4kt

MintyCandy

I do have an android phone Does Pandora have the run/walk noise or something of that sort?

FirewifeCarrie

I listen to Pandora and C25k comes through for your cues perfectly!

mowfaux

You can use pandora with the C25K app, you'll hear the notifications.

nygiantschick

1) Do not let your weight keep you from running! I'm a big boy -- 260 lbs, and I finished my first 5K race (39:39) a week ago, and am running my 2nd in a week (aiming for 36 min). C25K has been wonderful. It allows you to ease into running, and you can always do it at your own pace.

2) Schedule a race right now. Find one that's 9 weeks out. Even if you aren't done with the program by then, run/walk it anyway. My first race was so much fun. Running with other people was a great motivator.

3) Do not run on consecutive days. As good as you might feel, as confident as you may become, let your legs rest. Not resting can lead to fatigue, injury and decreased performance. Trust me.

4) Take it at your own pace. Don't worry about speed -- just build up your endurance. Speed will come later. If you aren't ready for the next week's run, repeat the current week. No big deal. At the same time, though...

5) Don't psyche yourself out when the big runs come. You can do it! I stopped looking at the schedule and just downloaded the podcasts. I wouldn't know what was coming each day until I turned it on and the gal told me. Loved it that way.

6) I loved the NHS Choices podcasts (http://www.nhs.uk/Tools/Pages/couch-5K-running-plan.aspx) on my mp3 player. The gal has a great British accent -- and that would be sufficient for me to enjoy listening -- but she also provides tips and encouragement, along with the walk/run cues.

7) Run outside. Even in the rain. It's so much better than running on a treadmill. Enjoy the sounds and sights.

I never would have considered myself a runner, but I do now (slow as I may be). It's been fantastic, and a huge confidence boost.

I agree...running outside is a great way to get stronger. You get some hills and curbs to step over and there are all kinds of distractions like beautiful flowers, birds, that stray dog that just helped you skim 30 seconds off your time :laugh: . The time does go faster when running outside and builds up stronger leg muscles- running through that fatigue is great for getting those muscles stronger.

Also, the not running on consecutive days is also good advice-I've noticed when I take time off between runs or do a day of hard running followed by a day of "easy" running, it definitely makes a difference. You're leg muscles have a chance to heal and get stronger. Take your time and you will get there IF you don't quit. If you have to repeat a week then just repeat it. You are your only competition right? I too just ran my first 5k a few weeks ago and am about to run my second on Sat then a 3rd next month. It will happen for you!!!!

MintyCandy

Congrats on the 5k!

Haha I had to edit because I thought to myself "maybe it wasn't a marathon" Which is what I had originally typed :P

brittanyb00

I'm about to start week 5...and have never been a runner so I'm excited...tired, but excited! What really helped me was the podcast (http://www.djsteveboy.com/1day25k.html). I like this one because the songs are mixes that have certain BPMs. So, I just keep pace with the beat when I'm getting tired and zone out.
I also only do it only on Mon., Wed.,and Fri., so I don't get too tired. Best of luck! You can do it!

M_lifts

i think week 3 is the crunch point! was for me anyways! you can do it, push past it and put some good music on! you can do it! if i managed it so can you! I can easily do a 5k now!

MintyCandy

Awesome
I love mfp support!

glittermouse

this thread is great. I did c25k a little bit last year and got the the point where i could jog for 20 minutes, but then my treadmill broke (which was just the first in a series of unfortunate events that lead to me not running/jogging at all.)

i wanted to get back into it, but the idea of keeping track when it was time to walk, when it was time to run, etc was discouraging. I had no idea there were podcasts that would do all of that for you! I'm so pumped.

Some people from work were going to do a 5k in October, and maybe, just maybe I can do it, too??

GMouse