World's worst runner / C25K

pandsmomCheryl

I'm stuck on week 6 of C25K and I'm feeling a bit discouraged.

For those of you who are not in the know, C25K goes from a very user-friendly, ease your way into things for the first several weeks, then it takes a nasty little turn when it goes from 8 minute intervals into running 20 or 25 without stopping.

During week 5, the 3rd run of the week had me run 20 minutes straight, and I did ok with it. But my feet & shins started hurting afterwards. I promise, I stretch. Really, really well actually.

Last week, during week 6, everything was fine until the 3rd run of the week which was 25 minutes. I finished it - but MAN - it was U-G-L-Y. I needed to slow to a snail's pace, I was huffing and puffing away - it was just awful. And afterwards, my hips, feet and shins where pretty achy.

So I decided that I would repeat week 6 this week - as week 7 is running 25 minutes straight, all three days. I didn't feel as though I was ready. Run one was fine. During run two (two 10-minute runs). I really struggled with the 2nd run. I seem to be going backwards in my endurance.

What's my problem? Why am I having such a hard time with this? I don't really want to be a big-time runner, I just want to be able to run 30 minutes at a time, 3 days as week, for cardiovascular health and to set and accomplish a little goal for myself. I am about 15-20 lbs overweight, 41 years old. I don't smoke and only drink socially. It seems like this is something I should be able to do.

So why can't I ? Advice needed and welcomed! Thanks....

lukeout007

I'm actually in the same exact boat. I just finished Week 6 on Friday. I haven't started week 7 yet (even though I should be almost finished with it by now). I'm contemplating doing Week 6 again.

itsuki

Considering you've been at this for 6 weeks, the first two things that pop into my head are 1) bad shoes and 2) bad form (also, bad shoes can lead to bad form as well).

What kind of shoes are you wearing when you run? Have you looked at videos online to see runners' forms and to see how their strides match yours?

wildhehr2

Double check your shoes, and (as someone who has completed this program) make sure you aren't running too fast when you run. It's VERY easy to speed up a bit...especially since you're really proud-and rightfully so- of getting this far. Slow down and relax...you've done great, and you're doing great.

hbrittingham

Are you stretching before AND after? I agree, the right shoes can make or break it for you. I have also found that it takes me at least 5 minutes of running to get over the hump and after that, it's easy. But if you let yourself get psyched out during the tough part, that can make the rest harder. Sometimes it really is mind over body.

ATLMel

Double check your shoes, and (as someone who has completed this program) make sure you aren't running too fast when you run. It's VERY easy to speed up a bit...especially since you're really proud-and rightfully so- of getting this far. Slow down and relax...you've done great, and you're doing great.

This x 1000

You might not notice yourself speeding up. But now that you are running for more extended periods of time you might need to slow your pace. Even adding 15sec a mile could make a huge difference in how you feel at the end.

the2aces

I can't say I'm familiar with the C25K program, but I CAN say that jumping from running 8 minutes in a row to 20 minutes in a row is a terrible idea! No wonder you're having trouble. It's also too big of a jump in terms of injury prevention.

The book RUN YOUR BUTT OFF is absolutely fantastic for getting non-runners to a place where you can run 30 minutes comfortably. It's set up in 12 stages that have a dual purpose - gradual progression so you feel confident and not exhausted to the point where you want to quit, and injury prevention.

It's written by 3 people - Sarah Lorge Butler (a Runner's World contributing editor), Leslie Bonci (a well known sports dietition, mph, rd), and Budd Coates (exercise physiologist, MS).

I have the book in my car and would list you all the stages here if I had it with me, but here's what the end looks like...

Stage 7 - walk 3, run 7 - repeat 3 times, finish with 3 minutes of walking
Stage 8 - walk 2, run 9 - repeat twice, then walk 2, run 8, finish with 3 minutes of walking
Stage 9 - walk 3, run 12 - repeat once, finish with 3 minutes of walking
Stage 10 - walk 2, run 13 - repeat once, finish with 3 minutes of walking
Stage 11 - run 14, walk 1 - repeat once, finish with 3 minutes of walking
Stage 12 - run 30!

They impress upon you that it's extremely important you do each stage 3-4 times within 1 week before you move on, and if you don't feel ready to move on, then don't! Also, your "run" speed should be whatever feels comfortable to you, not something that feels like you're pushing. Start working on speed once you can run 30 minutes in a row completely comfortably.

ktfitzgerald

Getting past the 25 minute mark was my sticking point too. What worked for me was to not worry about speed, just slow down for the entire run and just force through the last 5 minutes for a few days.

And I went to a good running store where they analyzed my stride and told me what shoes would work best for me. Since I bought the new shoes, no pain at all.

marbit

I'm actually really glad you posted this. I usually do the elliptical, but the last few weeks I have been thinking about perhaps starting a running program like C25K. Of course I'll need proper shoes, and I'm gonna ask my trainer to help me with my form, but still, when I looked at the regimen they have planned, I kinda freak out. You are actually doing it, so thats fantastic, but I was wondering what kind of traps I could fall into, problems I could have.

Does anyone use any kind of tool to tell how fast they are running? I'm sure an HRM is sufficient, but I'm curious to know if there are other, better tools.

bstoetzer

bump

samhelen

I'm proud of you that you've made it this far -- I'm on what I refer to as week 0.5 I hope to be at week 6 in around 12 weeks (yes I'm slow) -- but trying to listen to my body and what its really equipped for.

aweightymatter

I'm actually really glad you posted this. I usually do the elliptical, but the last few weeks I have been thinking about perhaps starting a running program like C25K. Of course I'll need proper shoes, and I'm gonna ask my trainer to help me with my form, but still, when I looked at the regimen they have planned, I kinda freak out. You are actually doing it, so thats fantastic, but I was wondering what kind of traps I could fall into, problems I could have.

Does anyone use any kind of tool to tell how fast they are running? I'm sure an HRM is sufficient, but I'm curious to know if there are other, better tools.

An HRM with a foot pod or GPS will tell you, but if you have a smart phone, you can also use an app like MapMyRun or Endomondo.

tipsymoth

Just a thought, but I had a similar problem. Really really struggled and kept repeating weeks because I just couldn't do it.

I then went to donate blood and they took an iron count. It was low. Really low! A couple of weeks of iron later and I was off and away.

lukeout007

I can't say I'm familiar with the C25K program, but I CAN say that jumping from running 8 minutes in a row to 20 minutes in a row is a terrible idea! No wonder you're having trouble. It's also too big of a jump in terms of injury prevention.

The book RUN YOUR BUTT OFF is absolutely fantastic for getting non-runners to a place where you can run 30 minutes comfortably. It's set up in 12 stages that have a dual purpose - gradual progression so you feel confident and not exhausted to the point where you want to quit, and injury prevention.

It's written by 3 people - Sarah Lorge Butler (a Runner's World contributing editor), Leslie Bonci (a well known sports dietition, mph, rd), and Budd Coates (exercise physiologist, MS).

I have the book in my car and would list you all the stages here if I had it with me, but here's what the end looks like...

Stage 7 - walk 3, run 7 - repeat 3 times, finish with 3 minutes of walking
Stage 8 - walk 2, run 9 - repeat twice, then walk 2, run 8, finish with 3 minutes of walking
Stage 9 - walk 3, run 12 - repeat once, finish with 3 minutes of walking
Stage 10 - walk 2, run 13 - repeat once, finish with 3 minutes of walking
Stage 11 - run 14, walk 1 - repeat once, finish with 3 minutes of walking
Stage 12 - run 30!

They impress upon you that it's extremely important you do each stage 3-4 times within 1 week before you move on, and if you don't feel ready to move on, then don't! Also, your "run" speed should be whatever feels comfortable to you, not something that feels like you're pushing. Start working on speed once you can run 30 minutes in a row completely comfortably.

This is very similar to C25k. And the OP didn't quite explain...you don't just go from 8 min to 25 min overnight. During week 6 Day 1 you do 8 min of jogging, 5 walking, and 8 jogging. Then on Day 2 you do 10 jogging, 3 walking, and 10 jogging. Then on Day 3 you do 25 jogging.

I should also note that Week 5 Day 3 is 20 minutes of jogging.

jrich1

I would look at getting better running shoe.

kellyjb80

Definitely sounds like you would benefit from new shoes. And I don't think you can ever stretch too much

Godzirra

Are you stretching before AND after?

This is super important. I'm just starting week 5 and I'm definitely having trouble, but I force myself through it and feel amazing when I finish. Not amazingly good, but good about myself.

Once I started stretching afterwards as well as before hand, it made a HUGE difference.

dawlschic007

Slow your pace down for the 25 min run, even if you think it may be too slow. The point is to be able to build up the endurance so you can run the entire time period. You can work on improving your time and pace later.

BerryH

Hi, and welcome to the wacky world of running!

First up, here are my beginner's tips, which include getting over a hump, the "toxic 10 minutes" and what to do about aches and niggles:
http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

I can't emphasise enough the importance of point 1:
When you start out, it’s HARD! Even if you think you’re fit, running is so different to anything else you’ve done before you will get out of breath quickly. Stick with it. Can’t manage a minute? Go slow. Still can’t? GO SLOWER!

There is a speed you can go to get over this week, I promise!

Next up, if you've had a tough week, repeat it. You're not breaking the law if you don't follow C25K to the letter, and in fact some of the most successful C25 graduates have had to do this. I'd repeat the 20-minute week if I were you, then atack teh 25 minutes afresh once you've restored your confidence.

Good luck, you can do this! :flowerforyou:

lukeout007

Does anyone use any kind of tool to tell how fast they are running? I'm sure an HRM is sufficient, but I'm curious to know if there are other, better tools.

The C25K app tells you distance and speed

sjkcarter

Same issue here. I finished week 5, and I was dying on the 4ht day so I am doing it again this week. One day I can run 11mins straight, and the next I can't even do 5mins. Its rather annoying.

SandersWifey

Repeat the week. Do it 3 times over if you need to. I have heard/read from plenty of people that redid weeks again and again until they were comfortable to move on. Also, like other posters have said, check your shoes and your form.

sixisCHANGEDjk

Definitely check your shoes. Go to a running store for that as well. Also, be certain it's not a concentration issue. Sometimes it is as much mental ability as physical. Shin splints are the worst though and don't ignore them. Ibuprofen for pain and icing the shin may help alleviate it.

http://www.myfitnesspal.com/topics/show/322021-help-with-your-shin-splints

thinktank32k

I am on my second round of C25k. Right now I am W6D1. The advice I can give is to take it slow and if you need to take it even slower. The goal is to get fit enough to run the 30 minutes straight. As UGLY as you might think it was, it is beautiful that you are out there getting it done. My second time through it I can see that I have made tremendous progress. If you can do one 25 minute run, you sure can do 3 25 minute runs. Most of it is mental. When my "self-talk" is good I can get through the runs much better. When I am feeling bad and negative about it it is very hard to finish. I would say trust the program because it works. I ran my first 3.1 miles on New Years Day 2012.

brandiclemmer

First, you arent the worlds worst runner LOL.. you are just getting started and its hard... are you running on a treadmill? Those are hard on your legs.. maybe try using the elipticle for 30 min and see if you can do that... its easier on the legs (knees and shins), Shoes are a big part also.

If you have access to a track with the bouncy material (cant think of the correct name) thats the best for you. Running on sidewalks is also bad for you. If you are running outside run in the street (safely of course). The street has more give.

You CAN do this! Just remember you are doing it.. not sitting on the couch, not making excuses ... actually getting up every day and doing something!

galvestongal

Don't worry about having to repeat weeks. The program actuals says some people will need to, and to only move forward when you are ready. When I do it, it takes twice as long because I will repeat almost every week at least once.

chanstriste13

congrats on sticking to the program! week 6 is *killer*. i was on week 6 for about 8 weeks. instead of jumping from 8 minutes to 20, i pushed for 10 minutes. then 13 minutes. then 15 minutes. then 17 minutes. then 20 minutes. i took as long as i needed to do this - it might have taken longer than 8 weeks to get there - i really don't remember for certain, but i took my sweet time.

the frustration of not hitting the 20 minute mark was really getting to me, so i just redid the plan to fit my needs. i finished the program (it took me waaaay longer than 9 weeks!), have two 5k's under my belt, can run 4 miles non-stop and am training to up my 5k time to 32 minutes or less now. you can *totally* do this - just stay the course. best of luck to you!

kit_katty

Another idea would be to go to the time you're comfortable, say if you're not ok with 20, drop to 15 for a week, and then add say 2-3 min each run until you build up your endurance. I agree with some of the other posters, that's a big jump! I actually bought the book The Complete Idiots Guide to Running and it has a better, easier slide for endurance, maybe check it out of your library or look at it in the store?

love22step

Now, you're scaring me! I'm only on week 4, but I've already registered for races on March 31st and April 7th. You're still relatively young, and I would suggest you just concentrate on putting one foot in front of the other to get your time in. At least, that's what I did when I was younger. I hope it still works for an older me. Don't give in or give up!

acstansell

You're not the world's worst runner. You should be proud you got that far.

My health was so bad and I've been so sedintary, I'm actually working up to do the C25K. I ran 5 one minute intervals on Monday and it sucked.

You'll get there - push through. Consider going to a specialized shoe store and having your gait analyzed.

RushinBruisette

Well, remember, you are doing something that many people won't even attempt. That alone is huge. And I'm sure those people you see running on the streets oh-so-gracefully and seem like they can go on for days had many bad atempts before they found their groove. It was brutal for me to get through, but I just focused on my breathing and music and went for it. I kept reminding myself of the old me who said she couldn't do it and I pushed forward. My pace was very slow too. I didn't repeat the weeks, but there's nothing saying you can't repeat either. I've had a few friends that have had to repeat a week or so before they made it. Listen to your body and ease up when needed.

It could be worse, you could look like one of these guys while running :flowerforyou: : http://www.youtube.com/watch?v=nGojEyYBmwc&sns=fb