What to do BEFORE you start!

AglaeaC

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.

rduhlir

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 ).

HalfFullMe

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!

SweetGamer17

bump

AglaeaC

Thanks for bump, I had missed rduhlir's comment!

katg2

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 x

rduhlir

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.

Ruchamk

Great info for the beginners!!

Lupiemomma30

bump

candysweener13

I'm starting today and this helped out dramatically!!!!

anwylyd_un

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.

Lynn

niricava

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!

Kaplat

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

cherche829

I am a very overweight woman.. and I am in the middle of week 7. It can be done!

bird_3_lee

Bump

letzdothiz

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:

rduhlir

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:

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.

letzdothiz

oh ok I see now.. so a lite workout. tx!

jujulmyers

10. Seek Peer Pressure, this is me seeking peer pressure "I start the program in 11 hours". pressuring friends wanted ~ Thank you.

likitisplit

So, how did day one go