Have you found success with the Couch to 5k app?

rachelmchll

Hello Everyone!

My name is Rachel and I am in my 6th week of my weight loss journey. It's been an interesting ride so far, but a good one. I have lost about 18.5 pounds and I am finally at the point where working out is something I enjoy and no longer dread. I still have a significant ways to go but I find that my motivation is stronger than ever! This is particularly the case when I log into MFP and see how well and motivated everyone is. It's truly a great boost in inspiration.

I have signed up for 2 5K's this fall and I'm really excited! I've never been a runner, in fact, I always hated it but I am at the point in my workout routine that I believe I can start incorporating it without as much of an issue as I would have 6 weeks ago. I want to run as I know it's great for you both physically and mentally. That being said, I have started the Couch to 5k app. I am on my third day and so far it's been going well. I've been able to do what the app tells me to do without much problem. I know it only gets harder but I've never been scared of a challenge.

What I would like to know is, have any of you found success using the app and if so, what happened? What did the app do for you? I would love to know! Also, I see that it has a 3 day workout for each week. I work out about 5 days a week. Did you only do the 3 days and shift to something else (if you worked out more than three days), or did you just keep going, no matter if it was the following week or not?

Regardless, I hope you all will share your stories with me, I'd love to hear them! And please, add me as a friend if you'd like! I always welcome new ones!


Rachel

SW: 243
CW: 224
UGW: 150

kjh0920

LOVE the couch to 5k program! I was NEVER a runner either! I started with it and made it through. I remember dreading week 5 knowing I would have to run 20 minutes, YIKES! But I did it! I have continued to run 5k's, and love the them. I have had great success in running and weight loss. I have been able to lose 60 lbs thanks to C25k and tracking what I eat. I now run 3 days a week, and do strength training for 3 days. I totally recommend it!

nicca_jb

I'm just starting it... any feedback on the app would be very helpful!

mygrl4meee

I liked the challenge of the program and I finished it. But I can't seem to run the 3.1 miles now. I don't know if its a mental thing or it could even be that I haven't devoted 3 days a week to running like I did for the program. I enjoy finishing a run and the calorie burn and even the convience that running gives compared to going to a class at a specific time. I just love zumba and that's what I enjoy most. I am doing a 5k run next month so I have to keep working on it.

RunReadEat

It worked great for me. I started running about a year ago using the C25k app. Now I run several times a week. Three miles when I'm short on time. Five miles or more when I have more time. i'm not big into races, but I like knowing that, if I want to, I can go run 5-6 miles, just for the fun of it.

DeeVanderbles

I'm on Week 5 Day 2. Starting a new week is scary for me but I am always surprised by how (fairly) easy the new workout is. I only do the program the 3 days a week that it suggests, especially for new runners (like you and I) it's important to not overdo it and cause injuries. The other 2 days that I workout I do some like cardio (a brisk walk) and strength/circuit training.

happymom44

I used it to get back after an injury from running. I did not use the app. I just printed the program off and went from there. It will get you running 3 miles by the end of the program. I lifted weights on my off days.

omma_to_3

Never was a runner. Started C25K in March of 2012. Ran my first 5K in May but walked part of it. Ran my first full 5K in June. Ran my first 10K in November. Ran my first half marathon in April 2013 :-) So yes, I've been successful.

When I was doing the program, I walked on my 'off' days. I aimed for 5 days a week of exercise too. I would typically run a day, walk a day, rest a day, repeat.

sadiebrawl

I was never EVER a running. I was a coffee drinking cigarette smokin artsy fartsy type.

I kept the artsy fartsy part, and I still drink coffee, not 8-12 cups a day anymore though.. and I run.

I try and do a race every month now. Back when I start C25K, I didn't think I'd make it 1 minute running never mind one mile. I found one I like - http://www.kissmyblackass.org/podcasts/

I stuck with it, now I run anywhere from 5-15 miles a week. And I find if I don't do it, I get mean... I'm addicted.

Good luck! I really am the whole cliche if I can do it anyone can type runner.

likitisplit

If you want to share your successes with others on the same program, check out the C25k board on MFP: http://www.myfitnesspal.com/forums/show/47-couch-to-5k-running-program-c25k-

pittso

I use the Run 10k by Felt Tip, Inc. I'm using the free version. I have an iphone, but you can probably get it with other smart phones. I really like it! I finished week 4 today and will start week 5 tomorrow. I am using it 4 times a week. I take a break on Wednesdays and do a DVD indoors. I am tempted to buy the full version, I think it has GPS included. But I also use 'map my run' during my jog and it works just fine, and it's free! Although it is a 10k trainer, I think it works great for the 5k as well. I'm thinking of signing up for my first 5K in June. My ultimate goal is to run a 10k by my birthday in August.

Hope this helps! Feel free to add me if you want:)

CatShelton

Hi Rachel,

I just finished C25K yesterday and since you asked for it, I will impart my "wealth of knowledge" on to you. haha. Just kidding, I am far from an expert, but here is what I have found.

1)You don't need to be in great shape to get started. I could barely run a minute at the start and now I can run over 3 miles in 33 minutes.

2) The right shoes are an invaluable resource. Seriously, get fitted for the right running shoes for you. I promise you, shin splints and foot pain are not worth saving a few dollars.

3)The right music is key. I used JogFm to find some songs I hadn't thought about and downloaded a whole playlist of about 60 songs that really keep me motivated.

4)the first few weeks are hell. Everyday you will try to think of excuses not to do it, but if you tell yourself, I will just go do one interval and then come back, you will wind up doing the whole thing and feeling so much better about yourself.

5)After the first 4-5 weeks you have built up the stamina and endurance and it becomes a head game. Each week will look "too hard" and you will think, how could I possibly jump from 10 minutes running, to 15 minutes (or whatever) and each week you will surprise yoruself. If you think you can, you will.

6)My biggest suggestion is that you run outside. Running on a treadmill is wholly different than running outside. Not only will you get the benefits of fresh air and changes of scenery to distract you, your body will also get used to the rolling hills that you are likely to see in your races.

7) Running when its raining is so much fun. Its like being a little kid in a sprinkler! Embrace the rain! (and put newspaper in your shoes to dry them out...never the dryer!)

8) Smile. Take a second now and then during even the most difficult stages of your run to smile. Think about all the good you are doing for you, and how far you have come. I swear that smile makes the run just a bit easier.

Good Luck. You will do great!

~Cat

dsjohndrow

I never used the app. I just used the running plan. But if you are going to run, here is what I suggest.

- Get shoes fitted by a running store who will watch you run.
- Build on whatever it is that you are already doing. I would make sure you can walk a 5K, before you try to run one.
- Then start with whatever intervals works using the plan, the app, or whatever.
- If you are working out 5 days a week, I would run 3, and strength train 2 for now.
- If the graduation of C25K is a race, cool. If not, get a training plan online. I like Hal Higdon, but there are others.
- Always warm up, stretch, run, cool down and light stretch.
- Avoid injuries by making sure you don't have sharp pains. Sore muscles is one thing, shooting pains in the shins, feet, knees etc.mean you are doing too much too soon.
- Have fun. 5Ks are a gateway drug.

rachelmchll

You all are so awesome! Thank you so much! I thoroughly appreciate the tips and advice. I'm excited to see where I end up at the end of the program. Thank you again!

sreed016

After I lost my weight the first time I decided to do a 5k. Figured since I worked out 4-5 times a week I could surely run 3.1 miles right?

Wrong!

I finished the race but I was in terrible shape and even though I ran a few more 5ks I never got any better at it.

This year I started the C25K program on the treadmill at the gym and it has been fabulous. For the first few weeks I dreaded the run part and couldn't wait to get to the walk part.

Then all of a sudden I realized that I was enjoying the run part and got sad when I had to stop and walk.

Now I run 5k three times a week at the gym and my hubby and I recently completed our first Mud Run and can't wait to do it again.

I highly recommend C25K if you want to become a runner.

BobbyDaniel

I didn't have the app since I didn't have a smart phone when I did C25K, but I did download the podcasts to my mp3 player and it worked for me. It has been almost 2.5 years and I've done multiple 5K's, three 10K's, 3 half marathons and 2 fulls. I wasn't a runner before then, so I think it works!

JenHol79

I used the C25K program and loved it. I am now training for a half marathon. It definitively helped me. Stick with it! I hadnt ran in 18 years before starting C25K

CJT_EST81

It's quality, I cleared the app and have been regularly busting out 5K's since..... I had NEVER had any previous experience of serious distance running before. It has been a massive help.

slimforparis

I'm also training for a 5k but using Zombies Run! 5K training app. It mixes a post-apocalyptic zombie story in with the interval training and so far I love it - nothing has ever motivated me to get up and get out there like this does - it's genius! Especially for someone like me who gets bored easily.
Good luck with your training!

healyourself1st

I used to run when I was younger, but hadn't done ANY running for years. I started the C25K 4 weeks ago, just doing the 3 days a week, and am loving it! I have really been both challenged by it and it also rekindled a love of running that I haven't had for many years now. I'm half way there!!

I like to eat, so I also try to workout more than just the 3 days a week with the running. What I do is ride my bike everywhere I need to go, so on a daily basis I get exercise while doing all my errands. I also go for really long walks and do LOTS of yard work. I think that after I finish the program I will try to run more.

Good luck!!

JoanB5

I preferred podrunner. It's free, and a podcast. I do not like profanity in my music and the original C25K had a lot of it in the songs as I recall.

thatjeffsmith

The app literally got me off the couch to running 5Ks.

I had only been doing the elliptical at the gym and it was getting me nowhere. I was able to do the prescribed routines without stopping for breaks throughout - something that surprised me as I was pretty out of shape and 50+ lbs overweight. Also, I had never ever ran except for a mile run once a week for HS gym class - like 15+ years ago.

I now run 3.5-4.5 miles comfortably 1-2x a week. My goal is to get up to 5 miles, but I'm taking it easy as the rest of my exercise comes from CrossFit so I don't want to go crazy and leave plenty of time for recovery.

AllonsYtotheTardis

I used the podcasts because I have a stupidphone. But yes - it worked for me. I repeated weeks until I felt ready to move on to the next one, so it took me more than 9 weeks to get through the program. But it certainly worked.


I ran the 3 days per week as per the program. I cross trained on 3 other days. (for me, cross training was just walking, but for some it's strength training, or swimming, etc)

TdaniT

I just graduated the c25k program last week. I completed all of mine on a treadmill in my living room. When I started it was too cold to run outside. I have never been a runner....EVER. The first day, jogging for 30 secs...I almost couldn't do even that. I repeated week 3 and week 7 to get more comfortable. At week 9 I was able to jog 30 minutes straight through. I am so freaking proud of myself that I stuck with it and completed the program!!!!

I started jogging outside last Saturday and I ran my first 5K this past Wednesday. Outside is much more difficult than on a treadmill. I felt it more since I didn't have the cushion of the treadmill. However, I am doing it. I plan on going jogging when I get home. Now, since it is more difficult I am back at the walk/jog action. My 5K was finished in 43:10 walking/jogging. For me, it was my breathing that made me walk some. I hope to improve upon that as I work on this.

You can do it! I did it 3 times a week (Sunday, Tuesday, Thursday). On my off days, I would walk on the treadmill or get on my Wii Fit. I stayed moving. Unlike others, I have not yet incorporated strength training. I plan to do so this week. I am going to do Jillian Michael's 30DS. I am going to continue to go outside and jog for at least 1 mile every other day.

Good luck and add me if you like!

iclaudia_g

I never used the app. I just used the running plan. But if you are going to run, here is what I suggest.

- Get shoes fitted by a running store who will watch you run.
- Build on whatever it is that you are already doing. I would make sure you can walk a 5K, before you try to run one.
- Then start with whatever intervals works using the plan, the app, or whatever.
- If you are working out 5 days a week, I would run 3, and strength train 2 for now.
- If the graduation of C25K is a race, cool. If not, get a training plan online. I like Hal Higdon, but there are others.
- Always warm up, stretch, run, cool down and light stretch.
- Avoid injuries by making sure you don't have sharp pains. Sore muscles is one thing, shooting pains in the shins, feet, knees etc.mean you are doing too much too soon.
- Have fun. 5Ks are a gateway drug.

Did not know you could get a running shoe store to watch you run. Where do you recommend? Do chain stores do this? I have had achilles pain before from small tears and I'm afraid of injuring it again.

salj79

I completed it a couple of years ago and as someone who struggled SO much to run 1 min in the first week, I was ecstatic to be running for 40 minutes by the end (I'm slow!)

Then I injured myself and so I've just restarted it. It can seem daunting. At the moment I'm struggling running 3 minutes and I keep thinking how did I ever run for 40!! But I know I'll get back there if I follow it.

Good luck, it's a great programme.

BunkyBumBum

I loved Couch to 5k, there's also another one, Ease into 5k, that is just as good, if not better.

I started as someone who couldn't run more than a little bit, the first week had me struggling to keep up, but I got through to the end of week 7, the last workout of that week, and I snapped my ankle so I had to stop. I haven't been able to pick it up again because my ankle injury is a permanent thing (happened when I fell down some stairs years ago and it never healed right, now it gives me grief) but those 7 weeks were great, I felt so healthy, I enjoyed my workouts, and I was able to run alongside my son on his bike for the first time ever. I loved it.

Good luck, and happy running!

juliemouse83

I started it again a few weeks ago.

I initially started in January, but when the weather got nasty, I took to my Wii Fit and elliptical, thinking that would help me get ready for the 5K mud run I did in April. Um, no so much, LOL...

I signed up for a color run 5k in June and figured I would have just enough time to re-do the C25K program. I am halfway through week three and still have six weeks until the next 5K, so I should have timed it just about right.

I prefer strength training and do that three days per week, but am really starting to LIKE running/jogging. I wanted to run track when I was a kid, but discovered boys instead, so I never ran for fun. Being a smoking couch potato for the bulk of my adult life didn't help, but quitting sure did, and I am getting to where I will actually run when I'm frustrated...which is way out of character, but this little app is really helping me out a lot, and it's SO good to see what it's done for everyone else. :flowerforyou:

jencuts15

C25K is the best thing out there!!! I started it last June and only lasted about 3 weeks...started it again in September and ran my first 5k on Thanksgiving morning!! I loved it so much and saw so much progress that I am now doing to C210K and running a 10K this September!!

The program works if you stick with it! My advice for people struggling is to just 'run' slow...almost so slow that you feel silly. You can work on improving speed later, but in the beginning it is just about distance. I started out so slow I probably could have walked faster, now, I average about 9:40/mile!

alisonsurf

Did not know you could get a running shoe store to watch you run. Where do you recommend? Do chain stores do this? I have had achilles pain before from small tears and I'm afraid of injuring it again.

Skip the chains and find a local store. You might pay a little more but the service a knowledgeable salesperson will add is worth it. The chains employ retail workers - not specialists.

I just bought a new pair of shoes as a reward for finishing my first 5K in years (and I used C25K back when it was just a written plan to run my first one ever!) and the owner watched me walk, examined the wear patterns on my old pair, discussed my tendency to get arch cramps, etc. I have been on two runs with my new shoes and couldn't be happier. I have a pair I bought at a chain store that are still in my closet because just don't fit correctly even though they were the same brand and a similar model # as the ones from the running store. I saved nothing because they hurt to run in!!

iclaudia_g

Did not know you could get a running shoe store to watch you run. Where do you recommend? Do chain stores do this? I have had achilles pain before from small tears and I'm afraid of injuring it again.

Skip the chains and find a local store. You might pay a little more but the service a knowledgeable salesperson will add is worth it. The chains employ retail workers - not specialists.

I just bought a new pair of shoes as a reward for finishing my first 5K in years (and I used C25K back when it was just a written plan to run my first one ever!) and the owner watched me walk, examined the wear patterns on my old pair, discussed my tendency to get arch cramps, etc. I have been on two runs with my new shoes and couldn't be happier. I have a pair I bought at a chain store that are still in my closet because just don't fit correctly even though they were the same brand and a similar model # as the ones from the running store. I saved nothing because they hurt to run in!!

Thanks Alisonsurf Appreciate the response! I will try to find a local store in the Atlanta area to help.