C25k/runners

tigersword

I'm not sure if C25 is the fastest way to endurance..... I started jogging 9 days ago and went from being able to run 1 mile to 4.3 miles straight last night (1.7 miles uphill @ 30-45 grade). I used to run in February for about 3 weeks but only got to 2.5 miles.... so I've gained more endurance in a week in a half than I did last time!

What I did this time around was keep pushing myself each run, actually eating healthy, and keeping myself well-hydrated... I walked around 2 miles a week for 4 months before this. So first I started with running 1 mile downhill, the next day 1.5 miles downhill, took a rest, then ran 1 mile downhill and 0.7 miles uphill for three days took two days rest and the last two days ran 1 mile downhill, 1.7 mile uphill, 0.5 mile downhill then 1 miles flat. I did walk the rest of the difference after but decreased the walking time from 1 hr to 34 mins over the past two runs.

What I do to drown out the pain is tune out the heavy breathing and negative thoughts with motivating music. If you look at my pics I'm pretty fat and the couple days before I started running I smoked a pack of cigs.... I don't smoke anymore but if I can gain this much endurance in 8 days anyone can! It's all a mind game!

C25K isn't about the "fastest" way, it's about a safe and structured training program. I use it as one of many endurance tools, as it's a good way to keep structured minimum goals to progress to. For the first 4 weeks I usually did double the recommended C25K routines, and I'm currently finishing week 6.

conchita962

Does anyone have any ideas on what to do for Shin splints? I used to run and even did a 5K twice. Recently my shins have been worse than before and I have tried all the methods out there including avoiding running ( doing the elliptical etc..). But somehow when I get back to running , it somehow creeps back in and the issue never goes away. Its frustrating especially when you want to run so bad! HELP..

Hi..I am a shin splint survivor. I truly understand what a pain in the a** they are! I finished the program a couple of weeks ago and I ran my first 5K on Sunday. I ran my best time ever!!!!

Couple of tips that have helped me:

If you have a smartphone get a C5K app...you don't have to think just listen and do what it tell you. AWESOME!

Make sure you do 2 out of the 3 days outside on soft surfaces...trails etc. There is a huge difference between running outside and it's worth the effort.

GET NEW RUNNING SHOES!!
I get mine from joesnewbalanceoutlet.com They are soooooooo reasonably priced. I got 740's and they worked miracles for me. I also took my shoes to the local running store to have them check to make sure i didn't have some funky gait problem going on. He gave me a pair of extra cushion insoles that are heaven!! Some of us just need a little extra cushion and support.
(Some of the sales people will try and talk you into $45 insoles..I found that the $20 insoles are perfectly fine.)
I'm still feeling a little bit of mild soreness but not nearly the pain I felt at the beginning. It usually goes away once I warm up.
I ice my shins nightly and do lots of stretches and exercises that focus on the calves and shins. I also had to cut back to running 2x per week to allow my shins to heal. The rest of the week I use the elliptical and spinning. And it's fine. You don't have to run 5 days a week.

**MOST IMPORTANT! **
Take your time and do this right. For some people the beginning weeks are easy and we want to push ourselves..that can backfire very easily. I had to take a week off because of my shins and it sucked. The pride I felt for pushing myself turned into regret and feeling stupid for not listening to what everyone was telling me. You are doing something you have done before, using muscles ya don't normally use and injury can happen in a split second.
This program is wonderful and it's worth the effort IF YOU TAKE YOUR TIME AND FOLLOW DIRECTIONS!!! Listen to the experienced people. Do research..read about running and listen.

Sorry for the long reply here...but when I started I had so many people who supported me on here and it made a HUGE difference for me, so I want to give back

~Dawn

PS. Feel free to friend me if you like!

rubysparkle

Just finished Wk 1 D3 - felt great and now on to week 2.

I cant run outside in the week as its too dark outside of my working hours so i have to go to the gym for personal safety but i will run outside on the weekends.

It does take more energy running outside - my physio said that to me that you really have to drive yourself forward when your not on the treadmill. That said this is just to get me back to fitness after my injury so im taking it steady.

Well done everyone