Just started C25K! Any advice?

meganld

I literally just got home from my Week 1 Day 1 jog, and I feel great! I am so proud of myself for even starting, I've never been much of a fan of running. So, does anyone have any advice for a newbie runner? Also, I have a bad knee, anyone have experience with anything like that that they would like to share? My only question so far is, what is a good snack to have after a run?

Edited to include: How do you log your run? Do you count the warm up or just the 20 min. jogging session?

Thanks!

cm2two

CONGRATS GIRL!!! im on Week 4, Day 2 tomorrow.

DONT GIVE UP - that's my advice.

and get a HRM so you know the exact calories burned. if you dont have one, go look in the exercise log for jogging/running and find what pace you jogged/ran at until you get one.

feel free to friend me if you want. im pretty excited about my starting and continuing with it!

christina_theresa

I started running using C25k in April! Probably the thing I ever did. I hit many milestones in August with running. Ran my first Duathlon (Run 2 miles, bike 13, run 2 miles), ran my firsk 5k and ran 5 miles. What I loved about c25k is that it slowly builds your endurance and confidence in running!!!

gr82run

Congratulations! I LOVE the C25k program and have used it a few times in my life when getting back into running. It has successfully taken me to running a whole 5k each time. Just follow the program and you will get there! It's so fun! Do you have a 5k in mind?

skemery

When I was doing C25K I used a HRM to monitor my calories and just made up my own category. I would recommend sticking with c25k pretty closely, and not skipping weeks or running longer just because it feels ok. If you have a bad knee already you should make sure you are wearing good running shoes, especially if you really get into it and keep it up for longer distances. Good shoes that are replaced every 300-500 miles or so will help you joints. Other than that, use ice when you need it and listen to your body.

Usually after a longer run (more than 5 miles) I have either a protein bar or a piece of toast with peanut butter and a banana. I don't find I need much more than a piece of fruit after a short workout.

Good luck!

johnhowson

Hi Well done
build up slowly - take on board sufficient water and do other exercise to strengthen the weak knee.
I tend to have a weak back and have needed to work at that.
Everyone is different but I like to have an energy drink of some sort before running.
Water after.

IamEric

I am doing my own tweaked version of C25K and it seems to be really working for me. This is my fourth week and I am jogging more than I am walking. I still have a long ways to go, but my 5K is scheduled for February 9, so I have some time to get faster.

Good luck to you.

p.s. I count the warm-up as "walking" and then count the 20 minutes as jogging (if I jog more than I walk.) But like I said, I am doing my own version.

kleeper80

Congratulations on finishing your first run! I am almost finished with the C25K program, and am running my first 5K on September 24. When I first started, I thought there was no way I would ever be able to run 3.1 miles. Are you kidding me?? But today at lunch, I ran 3.1 miles and if I had more time, I could have gone further! So keep it up!!! You can do it!!! :-)

OneBryteSmile

Congratulations on getting started! I loved the program. Finished about 2 weeks ago and have my first 5K this Saturday. I have lots of advice in my blog here - http://www.myfitnesspal.com/blog/OneBryteSmile/view/onebrytesmile-s-mfp-c25k-group-120434

I also have a "bad" knee but really didn't have any issue with it during the program. Stretching before and after your runs is very important. Also important is taking it slow. Don't worry about speed right now, you'll have plenty of time to work on that later. Just focus on finishing the sessions. Take your time and you should be fine. If it helps, you could wear a knee brace.

I normally in run in the morning and I eat something light and then have a real breakfast after the run. I think a good snack after your run would be something that will help replenish your carbs.

Good luck with the program.

Edited to answer your last question: I used my HRM to count my calories and I started it when I start the warm up and I keep it on all the cooldown walk ends.

ontheskinnyroad

I just started also. I'm on week 2 day 2. I don't have a HRM but I have been doing it on my treadmill and get the calorie count from there. I must say that MFP was not the far off. I love it. Never ran before but this app makes it so easy to do.

killagb

I'm on week 6, day 2 is up next for me tomorrow. I log usually about 30 minutes for the exercise and I use my heart rate monitor to know the calories burned. I count the entire time from the second I start warming up until the end of my cooldown. As far as after workout...it's best to do mostly protein with some carbs as well. Chocolate milk (1%) is good for this.

meganld

Thanks for all the advice, it's really great! And congratulations to everyone! You are all awesome!

I don't have a particular 5k in mind. A lot of my friends are really into running, and before I never got to go along with them. So I'm starting the program as more of a social thing, but also because I want to prove to myself that I can do it! I've never spent a lot of time working on a particular exercise, and I think this would be a good way to get started and to help myself feel accomplished.

bodyzen

Congrats on starting the C25K program! I did it a few months ago and it really helped me! I finished my first 5k race in June and I'm working on a 10k now. My advice would be to pace yourself. I started out pushing myself so hard after a couple weeks I needed more rest. Don't worry about how slow or fast your pace is, just be consistent.

As for your knee, what do you mean by "bad knee"? I have some knee troubles as well, which I've now come to learn is Iliotibial band (IBT) syndrome. If you can see a doctor (or a few as I've come to learn not all doctors know much about running or sports injuries) and get more specifics you might learn how better to run with your injury. The solution for me was leg strengthening exercises and stretching, and running in minimalist or barefoot shoes (anything with padding is brutal for me). Try doing a solid warm up and 10-20 minutes of stretching afterwards, icing may also help relive inflammation if you need it (20 minutes on 10 off).

My favorite snacks to have after a run are raw fruits and veggies or a smoothie. But play around with a few things and you'll see what satisfies you after a hard run.

As for logging your C25K runs, I'd say log the whole thing (including warm up/cool down) as a session because eventually you will be running for the full 30 minutes and longer with no walks in between and your difference in time and pace will be one hell of a motivator!

Hope some of this was helpful! You are going to love the next few weeks (and hate). Running is addictive, just warning you! Good luck girl!!

meganld

I'm not exactly sure what my knee injury is to be honest. My doctor says I didn't tear anything, but it's been a few years since the actual injury and it still causes me some trouble. I wore my knee brace today on my run and felt okay. I think you guys are right, slow and steady is the key. I want to build strength in my knee, not hurt myself!

Also thanks for all the snack ideas, I don't feel hungry now but I know I will soon!

killagb

I'm not exactly sure what my knee injury is to be honest. My doctor says I didn't tear anything, but it's been a few years since the actual injury and it still causes me some trouble. I wore my knee brace today on my run and felt okay. I think you guys are right, slow and steady is the key. I want to build strength in my knee, not hurt myself!

Also thanks for all the snack ideas, I don't feel hungry now but I know I will soon!

It's optimal to get a good amount of protein in your system within an hour of working out, just FYI