Starting c25k Tomorrow - any advice??
girish_ph
Posts: 148 Member
Hi Folks,
I am starting c25k tomorrow. Tomorrow would be week 1, day 1 for me. I plan to take it easy. Lets see how it goes for me.
Any advice from those who have/are doing c25k? Any tips are welcome!!!
Thanks
I am starting c25k tomorrow. Tomorrow would be week 1, day 1 for me. I plan to take it easy. Lets see how it goes for me.
Any advice from those who have/are doing c25k? Any tips are welcome!!!
Thanks
0
Replies
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good shoes and go as slowly as you can speed will come later0
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listen to your body0
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Stick with it. It does wonders.
Have an mp3 with you.
Don't drink a lot of water before/during the run.0 -
For me, C25K was a great learning experience that most of my fitness obstacles were mental. Being able to do it or not do it was all in my head. I completed that program about 4 years ago and have been doing 5K, 8K, and 10K races since then, not to mention 3 sprint tris. Trust the program and know that many people have done it successfully but most of all stick to it and trust yourself that you will become one of them.0
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If you're new to running, listen to your body. I pushed through knee pain in the couch to 10k too long and had to stop running, at least for awhile.0
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Get a good pair of running shoes. Slow down if you're struggling. Have fun!0
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Good shoes. Good socks. Good music. And go slow.
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Follow the program!! It is good at starting you at a slow pace until you build stamina. You can also customize it so access yourself after your first workout and adjust to a more accurate setting (if necessary). Good shoes are a plus as others have stated as well! Lastly a positive attitude!! You can do it!0
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Don't be discouraged if it takes you several tries to complete some of the workouts. It took me a week to get past workout number one and now I've been on week three for almost a month.
Defnitely make sure you have good shoes! I went to a store that specializes in running shoes and had them evaluate my feet and run to see what shoes were best for me.
Good luck!!0 -
I completed Week 2 Day 1 today and OMG!!! I've always had the mentality, "I won't ever be able to run... I can't do that..." I literally choked (almost cried and hoping no one noticed) while on the treadmill because I WAS doing it! I'm starting off slow, walking 3.2mph and jogging 4.2mph. Once I graduate, I may do it all over again out doors.
GOOD LUCK! Have fun with it! Listen to your body! 0 -
Good shoes from a local running store where experts can fit you based on your foot. Not a big box sporting goods store. Not a regular shoe store.
Run slow. It is hard to run too slow when you are starting out. It's a more common mistake to try and run too fast.
Be proud - you're a runner on Day 1! You are in a wonderful community and part of a positive minority in our society. Hold your head high, enjoy being a runner, and have fun!0 -
Definitely go slowly. I've spent the last 8 weeks getting over a stress-fractured leg because I thought I could advance quicker than the program allowed for. It's a great way of getting into running though so just take it easy and enjoy!0
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I completed Week 2 Day 1 today and OMG!!! I've always had the mentality, "I won't ever be able to run... I can't do that..." I literally choked (almost cried and hoping no one noticed) while on the treadmill because I WAS doing it! I'm starting off slow, walking 3.2mph and jogging 4.2mph. Once I graduate, I may do it all over again out doors.
GOOD LUCK! Have fun with it! Listen to your body! Love reading that! 0 -
get fitted for the right shoes. Running puts a lot of stresses on your body. I learned the hard way. I had the wrong shoes and injured my ankle because my feet pronate too much. If you've got the shoes go for it! It's a great program!0
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Go to a runners store, not a mall store and get a free gait analysis and get fitted for proper running shoes. I just completed C25K and ran my 1st race in August. I would not have been able to do it pain free or injury free without proper running shoes. It is worth the investment especially if you plan to adopt running/jogging/wogging as a lifestyle. Here is what I did to get started:
- plan a safe well lit, highly populated route in advance
- register now for your 5K race in 9 or 10 weeks (for motivation)
- tell at least 5 people what you are doing, saying it to others makes it real and they will cheer you on and keep you on track
- stretching regimen (5 - 10 minutes of good stretches before & after runs from your neck to ankle will keep you injury & pain free)
- water bottle belt (your hands should be free, it also holds your ID, phone and keys...you can find them at Target for $15)
- drink water before you run, during your run and after your run - stay hydrated
- make sure you eat a healthy meal before so you have fuel to complete your run
- a running buddy (for companionship and accountability, 8 weeks is a long time and you may be tempted to quit)
Here are some items that I found invaluable:
- moisture wicking Tshirts and Shorts/Pants (so you won't be weighed down with sweat, regular cotton T's hold in sweat)
- sun screen
- sun glasses
- hat/visor
Have fun, it was one of best things I have ever done. The sense of accomplishment is amazing! the weight loss is an added side effect ;-)0 -
Don't force yourself to move to the next 'Week' until your body is ready. It's okay to repeat weeks several times if you need to do so; I had to do Week 3 two or three times. I've not made it past Week 4 yet because in the middle of it I tore a hamstring. I have since been told that the injury was at least indirectly caused by my shoes and - as of today - I now have a pair of proper running shoes after an evaluation. So, to reiterate what others here have said - invest in the shoes.
Personally, part of my problem is boredom, so if you can find something to occupy your mind while you run, it may help (audio books? Plot work if you're a writer? Homework assignmnents if you're a student?).
Good luck, and whatever you do, listen to your body and don't give up. Delays may happen; just work through them and take all the time you need.0 -
I have just started too. I am doing Week 1 for the second week until I get used to it. My advice to you is to keep at it. Repeat weeks if you need to. Don't run too fast, as many have said already. It is approaching autumn here so another bit of advice I would give, if your climate is similar to the UK is don't let the weather put you off - if you really don't like running in cold wet weather, run on the treadmill, and try and at least get one run outside per week. That way you won't let the weather prevent you from doing your runs (or be able to use that as an excuse)!0
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STRETCH !!!
Dynamic stretches before and static stretches after.0 -
Be in the moment and have a great time!0
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go as slowly as you can speed will come later
This^^^^^0 -
Good shoes. Listen to your body! and Have Fun!!!0
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Yep, me too. I cannot stress enough how much of a difference it made when I was fitted at a running store for the right shoes! Look up local running stores...not big box shoe or sports stores, but a store that specializes in running.Don't be discouraged if it takes you several tries to complete some of the workouts. It took me a week to get past workout number one and now I've been on week three for almost a month.
Defnitely make sure you have good shoes! I went to a store that specializes in running shoes and had them evaluate my feet and run to see what shoes were best for me.
Good luck!!
Also, I do much better when I run outside. I feel better and my calorie burns are higher. But sometimes it is just necessary to hit a treadmill...try both and see what works best for you. Have fun and good luck!0 -
You can do it. No matter what. Even if you have to repeat days or weeks. Get in the mindset of full success, and you'll be running 5k before you know it!0
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Go to a runners store, not a mall store and get a free gait analysis and get fitted for proper running shoes. I just completed C25K and ran my 1st race in August. I would not have been able to do it pain free or injury free without proper running shoes. It is worth the investment especially if you plan to adopt running/jogging/wogging as a lifestyle. Here is what I did to get started:
- plan a safe well lit, highly populated route in advance
- register now for your 5K race in 9 or 10 weeks (for motivation)
- tell at least 5 people what you are doing, saying it to others makes it real and they will cheer you on and keep you on track
- stretching regimen (5 - 10 minutes of good stretches before & after runs from your neck to ankle will keep you injury & pain free)
- water bottle belt (your hands should be free, it also holds your ID, phone and keys...you can find them at Target for $15)
- drink water before you run, during your run and after your run - stay hydrated
- make sure you eat a healthy meal before so you have fuel to complete your run
- a running buddy (for companionship and accountability, 8 weeks is a long time and you may be tempted to quit)
Here are some items that I found invaluable:
- moisture wicking Tshirts and Shorts/Pants (so you won't be weighed down with sweat, regular cotton T's hold in sweat)
- sun screen
- sun glasses
- hat/visor
Have fun, it was one of best things I have ever done. The sense of accomplishment is amazing! the weight loss is an added side effect ;-)
This is a wonderful post, very helpful! Thanks for sharing. :flowerforyou:0 -
I just started as well! Keep telling yourself you can do it that got me through my first set. Also jams are highly recommended! Just keep telling yourself its your mind quitting not your body 0
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Congratulations! You ARE a runner now, and don't let anybody tell you differently. The moment your foot hits the track, you belong there.
If you like running while plugged into an MP3 player (I sure do), there are lots of free C25K music tracks. I use the Podrunner Intervals mixes to cue walk/run times. There's also the Jog.fm website which lists music by speed.
Took me 8 weeks of gym training before I could manage Week 1 Day 1 outdoors, so don't be disheartened if it's a slow start, and do keep trying! I start Week 2 tomorrow
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Good luck OP! I'll be starting soon-ish, just need to get a better sports bra and new shoes!0
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Enjoy it - it's an amazing journey I am just about done with it, though not done with running. My biggest tips -
1) Register for a 5K for motivation. I registered for one for W9 D2 and ended up running one on W7 D3 - the motivation helps.
2) Good shoes!
3) If you feel like you can't do it, SLOW DOWN. You absolutely 100% can! ...cuz I did. And if I can? Seriously, anyone can.
4) Don't get pysched out by W5 D3. Don't talk yourself out of it. You will be ready, even if it seems like you can't be. Just do it.
5) HAVE FUN! 0 -
I did it! I just finished c25k Wk-1, Day-1. Thanks to all you guys and gals for support.
Before I started I was a little down and depressed. All past failures at being fit and at other activities flashed before me. Thanks to your kind words, I decided to give it a try.
As you all said, I jogged at a liesurely pace. Unfortunately, my startup/warmup walk was toobrisk, so I got a bit out of breath at the start, but recovered later on. All in all, when I finished, I was panting, but not too much dead. It was OK. All my fears were really paper dragons. Thanks to you for your suggestions on talking the walk slow. Thats what made it easy.
I love you all.0 -
I just started the c25K as well. I have ALWAYS wanted to be a runner and have never trusted myself (due to my size) to be able to accomplish it. A friend started the program and I decided to join her to just give it a try.
The c25k program has a free ap that you can download that takes you through each workout. I put it on my ipod touch and am able to watch the time clocks as well as listen to my music. It breaks in and states when to start walking, when to start running, as well as "your halway there"!! I found this to be a perfect tool for me.
I have finished week 1 day 1 and am excited that I did finish. I am not worried about speed at all at this point just getting through it. With the ap you can pause and restart it as well. I only had to pause once and ran the intervals the first half (well my "run" was a half step above fast walk!!) During the second half I walked faster during the run segments. Eventually I will be able to keep my pace steady but for now I am thrilled I completed the first day!!!
Good luck on your program!! 0
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