Couch to 5K Running Program (C25K)

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What to do BEFORE you start!

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  • rduhlir
    rduhlir Posts: 3,550 Member
    Found some good articles on Runner's World for people to read when they have the time:

    How to Buy Running Shoes
    http://www.runnersworld.com/the-starting-line/how-buy-running-shoes

    Weight Loss Inspiration
    http://www.runnersworld.com/the-starting-line/jeremy-oliver-i-wanted-to-be-around-for-my-son

    http://www.runnersworld.com/the-starting-line/andi-ball-how-i-lost-100-pounds-and-became-a-runner

    http://www.runnersworld.com/the-starting-line/daniel-elias-diabetes-diagnosis-motived-me-to-run

    Making Running a Habit
    http://www.runnersworld.com/the-starting-line/making-running-a-habit

    How Fast or How Slow Should I Run?
    http://www.runnersworld.com/the-starting-line/how-fast-or-slow-should-i-run

    Where Should I Run?
    http://www.runnersworld.com/the-starting-line/where-should-i-run

    Common Running Terms
    http://www.runnersworld.com/the-starting-line/a-guide-to-common-running-terms

    Treadmill
    http://www.runnersworld.com/the-starting-line/running-and-walking-treadmill

    What Kind of Dr Should I See?
    http://www.runnersworld.com/the-starting-line/what-kind-doctor-should-i-see

    Most Common Running and Walking Injuries
    http://www.runnersworld.com/the-starting-line/most-common-walking-and-running-injuries

    Cross-training Guide
    http://www.runnersworld.com/the-starting-line/beginners-guide-cross-training

    What Should I Wear?
    http://www.runnersworld.com/the-starting-line/what-should-i-wear

    How and Why you Should Warm Up
    http://www.runnersworld.com/the-starting-line/how-and-why-you-should-warm-up-before-a-run

    Tips for Your First Race
    http://www.runnersworld.com/the-starting-line/tips-for-your-first-race
  • likitisplit
    likitisplit Posts: 9,420 Member
    That's an amazing compilation!
  • rduhlir
    rduhlir Posts: 3,550 Member
    http://www.runnersworld.com/beginners/the-starting-line-proper-running-form

    Proper form video on Runner's World.
  • shiela1963
    shiela1963 Posts: 2
    My Pastor mentioned this in our service this morning, not making any promises, but with the good weather and my CLOTHES rack "treadmill" available, I am going to work on getting a schedule in order and see what happens.
  • rduhlir
    rduhlir Posts: 3,550 Member
    My Pastor mentioned this in our service this morning, not making any promises, but with the good weather and my CLOTHES rack "treadmill" available, I am going to work on getting a schedule in order and see what happens.
    All it takes is 3 days a week, 30 minutes each. So you only have to devote 90 minutes a week to this. Completely doable.

    C25K running plans are available on coolrunning.com or on runner's world
  • spookyjo
    spookyjo Posts: 76 Member
    Great info thanks, bumping to add to my topics, starting this wk.:smile:
  • brentford5
    brentford5 Posts: 1
    Have just found this, some great info to help! Just completed week one day 1 today!
  • Harrisonsauntie
    Harrisonsauntie Posts: 119
    Starting (again) next week. Going to run Tu, Thus, Sun :)
  • KeysGirl23
    KeysGirl23 Posts: 117 Member
    I have a question: Do you stretch before, after or both? I keep reading different philosophies on this.
  • rduhlir
    rduhlir Posts: 3,550 Member
    Dynamic stretch during or after warm-up. So knee lifts, leg kicks, arm circles, torso bends, the types of stretches that loosen your arms and legs, help get your blood flowing to the area.

    Static stretch after the run. These are the typical butterfly stretches, or downward dog stretches that you are used to. These help to not only cool down the muscle, but elongate the muscle and allow for lactic acid to more easily drain from the areas. This should not be done before exercise, as stretching the muscle when it hasn't properly been used can actually cause muscle fatigue.
  • tfleischer
    tfleischer Posts: 199 Member
    This is great info. I am at the beginning of Week 3, but have not been able to do anything since Monday because I have a cold or something. Good to know I can take it easy on myself!
  • trainerwannabe
    trainerwannabe Posts: 28 Member
    Fantastic thread! LOVE all of the information!! :flowerforyou:

    I started an 8-week running program (5K Runner App) 6 weeks ago and am now working on Week 5/Day 2. I began the program as a way to keep myself motivated through the holidays. Truthfully, I never thought of myself as a runner - especially because of my size - I weighed 205 in the beginning. But I really needed something to keep me "on track" and focused through the holidays. This program did the trick and then some (down 15 pounds). I actually feel like an athlete. I am now able to run/walk and finish a 5K in 51:10. Who knew?

    Totally looking forward to finishing the program, increasing my time and then start running "with the big boys!":wink:

    Always looking for friends who are interested in running. Good luck to everyone!
  • likitisplit
    likitisplit Posts: 9,420 Member
    Good for you! That's very similar to my story. So far, in the last year, I've completed 2 5ks, a 10k and a half marathon.
  • misfitsgurl08
    misfitsgurl08 Posts: 7 Member
    Just found this group! Really looking forward to starting this since I plan on doing a Color Run 5k this year. Im a little nervous though, I broke both my ankles August 2012 and I still feel like I have issues with them every now and then. =/ But hoping this is an easy enough start to get me back into running.

    Always looking for great people and motivation, so add me if youd like =)
  • shell13b
    shell13b Posts: 55 Member
    I started the 5k app yesterday. I was proud of myself that I completed EVERY 1 min. run :) Waking up this morning I felt refreshed and better about myself. So glad that there is a group on here doing the same thing!
  • likitisplit
    likitisplit Posts: 9,420 Member
    Welcome to the group, Shell! The first day is a major milestone, so Congratulations!
  • rebornat45
    rebornat45 Posts: 46 Member
    Hi everyone, I have always hated running because It makes me feel like I want to die. Last autumn I was walking so fast and for such distances that I actually took flight a few times. Though, it felt like I was going to die, I did like how amazing I felt after I got home and collapsed :-) - I seriously want to pursue running and have downloaded the app on my new iphone. It is winter here, with lots of snow, (another thing I hate). I do not want to go outside until the spring so my question is this: Can I do the couch to 5K programming inside running and walking inplace? Has anyone done this? Any advise or thoughts are much appreciated.
  • likitisplit
    likitisplit Posts: 9,420 Member
    While "100 ups" are great exercise for building form, you really need to run to learn to run. Especially since a major challenge for you will be pacing yourself. ;). When you start running, go as slowly as you can...and then slow down some more.
  • muppetlane
    muppetlane Posts: 2
    Exactly what I needed :) thanks for posting.
  • desireecl
    desireecl Posts: 73 Member
    Thank you for all of the amazing information and support. I feel like I have started and quit C25k a million times in the past 5 years or so, usually around week 3, but here I am ready to give it another go. I haven't set a specific start date yet, but it will probably be in a month or so. I strongly prefer running outdoors where I can vary my pace more easily than on a treadmill, but I have to wait for the snow to clear up a bit (it has been a very snowy winter here in MA) so I can use the high school track and the bike path on a consistent basis. I have used and enjoyed Robert Ullery's podcasts for running (based on coolrunning.com) He incorporates different music each week, tells you when to walk/run, and is supportive and motivating w/o being saccharine. Definitely looking fwd to a fresh start and success beyond week 3.
  • likitisplit
    likitisplit Posts: 9,420 Member
    Great job starting again! What do you think is holding you back from getting beyond week three?
  • AngelRae83
    AngelRae83 Posts: 60 Member
    hello im new to the group and im wanting to start this but not sure if i should wait till im a little more fit as im very over weight. also i have bad knees and just had surgery jan2. opinions would be appreciated and i love all the info
  • aprilyankee
    aprilyankee Posts: 345 Member
    Hi everyone, I have always hated running because It makes me feel like I want to die. Last autumn I was walking so fast and for such distances that I actually took flight a few times. Though, it felt like I was going to die, I did like how amazing I felt after I got home and collapsed :-) - I seriously want to pursue running and have downloaded the app on my new iphone. It is winter here, with lots of snow, (another thing I hate). I do not want to go outside until the spring so my question is this: Can I do the couch to 5K programming inside running and walking inplace? Has anyone done this? Any advise or thoughts are much appreciated.

    I started the C25K in January 2014 and have been doing a combo of running in place and jogging around inside of my house. I figured since they have those walking in place videos that running in place would be the same. I checked MFP and they actually have a "jogging in place" cardio exercise so I consider it legit. I plan on getting a treadmill but haven't had the $.

    I do have an elliptical and alternate on my non run days. I'm not strictly following the program as I was already doing cardio/elliptical prior. But I am running 4x a week, 2 days at 15 minutes and 2 at 30 minutes. On the days with 15 minute runs I also use the elliptical for 15-45 minutes. On 30 minute runs days I sometimes add yoga. I have one dedicated rest day. The other 2 days I use the elliptical, walk, do an exercise video or yoga.
  • lorettabernhardt
    lorettabernhardt Posts: 5 Member
    This made me really think. I have a new perspective. I think family walks will be our best starting point. Maybe after we have an active routine of walking we can all get on board with the plan! I have tried this program before and gave up because after week 3 it was too hard. This time I will just stick with it and repeat weeks in necessary :)
  • arlenejoneswilson
    arlenejoneswilson Posts: 49 Member
    Just joined the group. Your post is very encouraging-- I am looking forward to starting when the winter breaks.:wink:
  • arlenejoneswilson
    arlenejoneswilson Posts: 49 Member
    Can you post a link to the app?
  • DanieRCC
    DanieRCC Posts: 332 Member
    Bump
  • ericafittrainer
    ericafittrainer Posts: 414 Member
    I am new to this message board, but so far I see some great information. I have been walking since November about 6 miles a day 3 days a week. I started incorporating some running in December. I really want to sign up for a 5K this spring, but nervous about that. Is this a realistic goal?
  • BrandNewAmy
    BrandNewAmy Posts: 38 Member
    Love it! Thanks for the tips!!
  • XanthePersephone
    XanthePersephone Posts: 34 Member
    Bump :heart:

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