What to do BEFORE you start!
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Hello! I am about to start out on this and give it all I can. Is there a list of the runs that we should be doing somewhere for a couple weeks? I appreciate all of the information also! It is so helpful!0
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I am so happy I found this.... GREAT INFO!!!! I am running my first 5K in a few weeks... I am nervous.....excited....and getting pumped!!!! I am overweight.... So it has given me motivation to go run... Or something like that 4-5 times a week!!!!0
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The last post I see was for Oct2015. Is anyone still on here? I am planning to begin C25K program and could the support. Happy New Year to you all.0
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There is usually more activity in the Daily Check in Thread. I figure it will pick up now that the new year is upon us! Welcome!0
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There is usually more activity in the Daily Check in Thread. I figure it will pick up now that the new year is upon us! Welcome!
Thanks for the welcome and the guidance. I'll look there.0 -
I started in early December. Got half way through week 2 and then broke my toe. I am keen to start again as soon as my toe is up for it. I think I still have another 4 weeks before I will be running again.0
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Thanks for all the information. I will try it starting Monday0
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This post be from 2013 but was well worth the read, so thank you.1
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I want to start1
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Smithworkout2016 wrote: »I want to start
You can do it!! I'm on week 5, and I NEVER thought that I would be able to do it! My advice, make a killer music playlist that will keep you pumped throughout your workout! I was getting shin splints the first two weeks during it, but now I haven't had them in forever! It's amazing what your body can do!
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Smithworkout2016 wrote: »I want to start
Just do it!0 -
Hey everyone,
It is your wonderful, poster posting, information sharing running friend Becky, back with another new post. This is a welcome to all the new comers. I come back from vacation for 4 days and see like 20 new people. Winter is over, spring has begun and it has herded a new crop of C25K participants. Funny how the sun does that to people.
Whether you are a week in or are researching to start your journey, this is one thread you want to read. This will be the low down. Your one stop, shop to get all information you need to make sure your starting is injury free and as successful as possible. So here we go....the biggies that everyone should know before begining.....
1. Get a check up
Sure you feel great. But if you are a man over 45 or a woman over 55, and especially if you have known illnesses, go see your doctor before starting. There might be risk factors you dont' know about, i.e. maybe you have high blood pressure and don't know it. Get the okay from your doctor, or at least set up a monitoring schedule to make sure you remaining healthy and injury free. This is a good time to get recommendations from your doctor on sports medicine clinics, for either sports massages or for anyt injuries you might end up getting further down the road.
2. Set a goal
They become your incentives. If you don't set goals, you'll get bored. Becoming bored means you increase your chance of quiting. Set a target. Maybe it is as simple as being able to run for 30 minutes straight, or maybe it is to run that 5K in July. Make sure it is realistic. Starting today, and hoping to run a 5K tomorrow isn't.
3. Take it slow
If you need to repeat a week, do not be afraid to do so. Also, don't go out guns blazing. Slow is the new fast. Going too fast or too much too soon can cause injury, which puts you right back at the begining.
4. Buy Running shoes
Most people dont' want to invest in this at the begining because they are afraid they won't stick it out. But, buying running shoes can mean the difference between success and failure. Go to a running store and get fitted. That doesn't mean you have to buy them there. I have gone to the running store, gotten fitted and then found the shoes for half the price at Rack Room.
5. Set up a walk base
This is super important. If you are someone who can not go 100 feet without stopping for a breath of air then you need to stop and consider where you are realisticly. Creating a 30 minute/3 days a week walking base will help you increase your chance at success.
6. Consider time over distance
When you start, it shouldn't be about how far or how fast you can do something. It should be about how long. Running by time de-emphasized pace, and allows you to adjust to how YOU feel that day.
7. Tap the power of three
Three days a week minimum. Studies have shown that people who do not run regularly are more prone to quit. You can not achive running fitness unless you do it consistently.
8. Get to week 6
I say this because at this point you actually in the running portion of the program, have will have been running consistantly for 3 weeks. This is the turning point for most runners. Your metabolism is changing, you're getting more and more energetic, and your diet has probably improved.
9. Endurance over speed
Work on completing the program before worrying about how fast you are going. Once you are done you can readjust your focus to speed.
10. Seek Peer Pressure
Join a running club, or go to your local running store and see if they do organized runs. Breakaway (both Memphis stores) have group runs on Wednesdays. Meeting friends and having running buddies will help you maintain the new lifestyle.
11. Reward Yourself
When you hit milestones, give yourself a treat. Get yourself a medal, or get a cupcake (Gigi's was my reward hahaha). But, reward yourself for a job well done.
12. Get your family involved
If you have ever wondered if you could get your kids into it, the answer is yes. The C25K program is actually a good program to start children out on. The distance is minimal, and the run/walk splits are perfect recoveries for growing bodies. And, if you can enlist your SO to get involved you can make the runs family time.
13. Mix it up
Don't run the same place very time. Get out and run every where. Run down the street (get flashers if there are no sidewalks), run trails, run around the pond, run at the park.
14. Accept bad runs
Everyone has them. Everyone will have them. They are unavoidable. Accept the fact that not every run will end up you feeling great. On those tough days, slow down and focus on the task at hand.
15. Accentuate the positive
Don't put added pressure on yourself. Focus on the accomplishment of each workout.
16. Stretch, stretch, oh and stretch
What to stretch?
>>Hamstrings
>>Calves
>>Quads
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Thanks so much accepting me into this group. I am new to my fitness pal and this group. Cant wait to get back into running shape2
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Considering doing this program...but I'm a pretty big girl,I've been at this for 84 days..mostly been walking,some cycling classes here and there,I've lost 15 lbs. How long/or how far should I be able to walk before I try this?1
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I was comfortably walking 5k on a fairly regular basis. I started losing weight at 250lbs, and didn't start this program until I was about 215lbs. I thought about it sooner, but wanted to be a bit lighter before running. It works really wellConsidering doing this program...but I'm a pretty big girl,I've been at this for 84 days..mostly been walking,some cycling classes here and there,I've lost 15 lbs. How long/or how far should I be able to walk before I try this?
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I'm going to start the c5k this week!0
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Great information here. Any advice for the overweight beginner considering starting C25K?0
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rubadub888 wrote: »Great information here. Any advice for the overweight beginner considering starting C25K?
Just do it!
Take note, walking/running on a treadmill is sooo different than walking/running outdoors. I started the program on the treadmill and tried to do W1D3 outside - epic failure. It's okay, I'm regrouping and will start again in Sept.0 -
rubadub888 wrote: »Great information here. Any advice for the overweight beginner considering starting C25K?
The best advice I got was - "If you can run any slower then you're running too fast."1 -
Awesome info! Thank you. I am currently building my walking base, doing 5 to 8K, 3 to 5 times per week and some core stengthening and alignment work(miracle balls) before I jump in. I have made the intention known to a few people that I want to start running and I bought a good pair of shoes. I have never liked running with other people because I am so slow andmy face turns purple...my goal in doing this program is to feel comfortable running with others so I can access the peer support to keep it up for the long term.2
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Started my 5k last night. W1D1 finished. Hope to hear from other beginners as the weeks roll by.2
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I've done some C25K runs in the past, but I have no willpower whatsoever so haven't really stuck with them. Starting again on W1D1 tomorrow and determined to see it through to the end!1
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It's a lot of work, but it is worth it. I'm really happy being able to run 5kvegangem86 wrote: »I've done some C25K runs in the past, but I have no willpower whatsoever so haven't really stuck with them. Starting again on W1D1 tomorrow and determined to see it through to the end!
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C25K is great and to get through it without injury or pain I'd reiterate a couple of the recommendations I see above:
1) If you can walk 5K already then you're likely to be well placed to start
2) Don't run too fast in the running bits - it doesn't matter if it feels wrong running at the same pace as a fast walk, that's probably the right place
3) Rest days are important - stick with the recommended 3 runs per week and don't try and push on faster as you're risking injury. Doing other things (walking, cycling etc.) in the rest days is good though
I did C25K in 2014 and by the end of it was extending my runs to a full 5K - although slowly (my fastest 5K during C25K was about 34 minutes) so don't worry if you're not doing sub-30 minute 5K's by the end as very, very few of us are! It took me another couple of months before I'd improved to that point.6 -
Plan when you start. I started yesterday in my suit and crombi, I guess I can do better with the right attire.2
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This is so helpful. Thanks guys!0
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Thank you for the information very helpful!0
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I am doing my first day over, I can't quite make it yet. At the 5 th run I can't make the full time. Also bringing my dog along, sometimes she wants to stop and sniff everything so that slows me down too. But my eventual goal is to run the Gasparilla 5k in February.0
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Thank you for this post! I think I need to go get myself some running shoes. 0
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Thank you sooo much for the info here! I will be starting this asap! I got discouraged from exercising last week trying to do what I used to be able to do. My knees were not happy at all and I fell back into my old ways but I'm determined to get back on the wagon and this seems perfect to start off.0
