What to do BEFORE you start!
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I'm starting C25k tomorrow and I am excited. My goal is the Casper Zombie 5k. As long as I finish and don't get eatten by zombies I'll count that as a success.
Thank you for posting.1 -
great information. thanks!0
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I'm starting C25k tomorrow and I am excited. My goal is the Casper Zombie 5k. As long as I finish and don't get eatten by zombies I'll count that as a success.
Thank you for posting.
Congratulations on starting! That's a major milestone. Let us know how it goes!0 -
I just found your group. My husband and I just completed week 1 with our son along for the ride in a stroller. Loving it so far! My goal is for us to get out and do a color run together at the end of September.
Thank you for the advice!0 -
bump0
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Thanks for posting this info. I have started this program so many times to just give up because I get inpatient I want to RUN now. However being overweight and not fit makes it hard.. I just have to stick with it and not overdue it since I always get hurt2
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so glad i found this information... I am starting W1D1 tonight with my 15 yr old daughter! always been a dream to run a 5k but with the extra weight it killed my knees. So know that i am down the 80 lbs i feel like this is the time ;-)1
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I was the occasional walker last fall and joined a C25K Program called No Boundaries through Fleet Feet Sports (most of them have running and walking programs for 5ks 10ks and walking) They have beginner and intermediate, so I joined the beginner. You start running for 30 seconds then walk 2 minutes for 1 mile. I had to quit at running 2 minutes, walking 2 minutes for 2 miles. My lower legs just above my ankle ....kind of on the said would hurt almost every time I ran, but finally around Week 6 it got better, as did my breathing, but then about midway through on Week 8, I got a stress fracture to my ankle. So even though this was the beginner program, obviously it was still too much for my body to take. I don't understand it, as I took a 5 minute walk and did dynamic stretching before I ran. And stretched a lot afterwards, but still it happened. I'm about 40 pounds overweight...weight 183, but I see people who weigh 250 pounds and in worse shape than me doing it with no problems, so I don't get it. So now, after being out of total commission for about 6 months, I am back to walking. I walk 3/4 to 1 mile 5 days a week for 25-30 minutes, then in addition I walk two days for 1 3/4 mile to 2 miles for 40 to 50 minutes. I even walked the mmmovement 5k June 1st and finished in 51 minutes. I've been walking since April, so I'm now starting to try adding some running back in. This time, I'm not doing a traditional C25K, I am just adding a little running here and there so as to SLOWLY ease back into it. So it's not exactly a C25K, but similar, just at my own pace.0
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Bump! Hoping to restart Couch to 5K this month!0
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Hi, I'm Jennifer from Culpeper, VA. The information in this group has been terrific! I'm planning to start the program in a week or two. Right now, I'm doing low-impact workouts like swimming and biking indoors. I used to run about 2-4 miles regularly over 10 yrs ago, but struggled with shin splints, sprained ankles and possible stress fractures in my feet. So, I'm thankful for the tips on preventing injuries and how to get started on C25K.0
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Thanks for the comprehensive list! I still wouldn't dream of joining a club because I'm a lonely rider when it comes to working out. I just seem to enjoy it not only for the exercise but for the opportunity to connect with nature in a bit of a meditative state (if you don't count the podcast of course). The club is also a bit intimidating, but maybe I'll look one up eventually.0
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Thanks for the comprehensive list! I still wouldn't dream of joining a club because I'm a lonely rider when it comes to working out. I just seem to enjoy it not only for the exercise but for the opportunity to connect with nature in a bit of a meditative state (if you don't count the podcast of course). The club is also a bit intimidating, but maybe I'll look one up eventually.
The running club is much more than going for a run with people. Don't let your preference to run alone keep you from joining. There will be many people who prefer the same things you do as well. Running clubs offer a range of networks and activities to help you in your journey to success. The running club will know all the best sports medicine clinics (believe me, you will want a running doctor as your specialist) and where all the best massage places are. You usually will get discounts for all the local races in the area and discounts at the running stores. And, if you decide to jump behind the scenes one day and volunteer for a race they will be your point of contact to do that.
Joining a running club doesn't mean that you have to run in a group. I see it as another often unused tool that can help someone successfully become a long distance runner (and yes, once you have completed the C25K program you will be a LD runner, don't let anyone tell you otherwise
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Glad I came across this! I start the C25k program today after work. I recruited my husband to join me and can't wait to get started!0
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Thanks for bump, I had missed rduhlir's comment!0
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Thanks for this great information. I started C25k 3 months ago but I got married by the time I was at the end of week 3. I haven't gone back to it, but I'm starting again today. I am going to the shops to buy proper running shoes, because I just had my casual trainer before and I found this a:smooched: problem. I look forward to sharing tips and support x0
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I was going to post this in a different thread, but since many of the new comers usually check this thread out first I will post it here.
Why following the program you chose is important!
Whether you are following the Zenlabs program, the coolrunnings.com program, or even if you have decided to do one of the Run Zombie apps, the gradual increase over time of the program is pretty much the same across the board. The purpose of the gradual build is to build you a BASE. As a beginner, that build with be running 30 minutes 3 times a week. Whether or not you hit 5K in that 30 minutes doesn't matter, the purpose is to get you used to running non-stop for at least 30 minutes.
Each program starts off gradual. Usually a warm up walk of 5 min, runing 30 sec and then walking 1:30 minutes, repeating for 15 minutes then a 5 minute cool down. Most beginners end up going either a mile or just over or under. And for some who have some cardio background it might be very easy. So they start skipping weeks or go back to back on running days. This is a bad idea because while they might feel great, there is damage being done that they can't see that needs time to heal.
Running affects the entire body and every system in it. But unfortunately, not all of them adapt at the same time. This is why the rest/recovery days are extremely important. The first major system to adapt is the cardiovascular system. Your heart actually increases in size in order to help move the increase in blood that your body has created. After about a month of running, you should notice it easier to breath as you run and that your heart rate is easier controlled. The increase in blood volume is to help support the second system to adapt: the muscular system.
As your muscles are worked, signals are being triggered in your body to send more energy to the area. More capularies are formed as your hamstrings and calf muscles tell the body it needs more fuel to continue. The entire process takes between one to two months, but your muscles will continue to become more efficient as they learn to clear lactic acid in a much more effective way.
The last to adapt is your skeletal system. This usually take between 3-6 months (at the least) to strengthen. This is where the majority of injuries happen in new runners (and old as well). They go out too much, too far, or too fast and end up injured and right back where they started. This is why following the program as closely as possible is important. The gradual increase allows you to learn proper form, focus on breathing techniques, and allow your body the proper time it needs to ease into the new stress you are putting on it as well as help you to learn how to listen to your body and know when to ease up.4 -
Great info for the beginners!!0
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I'm starting today and this helped out dramatically!!!!0
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Hiya! I'm new here, and just working up my walking base at the moment as I finish recovering from surgery. I've been looking at C25K for a little while and am really glad there is a group on here for it, looking forward to being an active member of the group.
Lynn0 -
I started a week ago Sunday. I'm going slowly as recommended and will do Week 2, day 3 tomorrow. So far, I'm feeling better and better and love the pace of the program. I plan to stick with it and repeat weeks if necessary. Great information! Thanks!0
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I'm starting this today. I've always been envious of those runners but being overweight decided it wasn't for me. However if I don't start now I'll never do it so here goes! I've also been inspired by another member who did the c25k programme and ran her first marathon on Sunday 0
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I am a very overweight woman.. and I am in the middle of week 7. It can be done!0
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I have a question for you all experienced C25K runners. When I start the program tomorrow can I also do a cardio workout on the days of rest or am I suppose to only do the C25K program? :huh:0
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You can do cardio on your days off, but I would make it low implact and low intensity. Think of rest days as recovery days, you are allowing your muscles and bones to recover from the pounding you gave it the day before. So walking, swimming or biking would be good, as are yoga work outs.I have a question for you all experienced C25K runners. When I start the program tomorrow can I also do a cardio workout on the days of rest or am I suppose to only do the C25K program? :huh:0 -
oh ok I see now.. so a lite workout. tx!0
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10. Seek Peer Pressure, this is me seeking peer pressure "I start the program in 11 hours".
pressuring friends wanted ~ Thank you. 0 -
So, how did day one go 0
