How to be successful at C25K?

Hi there, I'm a c25k graduate, did the program last May/June. I had not run in probably close to 20 years. There were a hundred different times when I thought to what was coming ahead and figured I would never be able to do it. Especially at the beginning, when I was out of breath and felt like I was going to die after running 60 seconds I just thought never in a million years will I be able to run 30 straight minutes never mind 5 whole kilometers. And now here I am just a few short months later running 5 k's at least 5 times a week and even doing some 4 mile runs a few times a week.

So here is my best advice. Just DO IT. Sounds simple, but just follow the program as it's laid out, have some faith in yourself that you CAN do it and just get out there and give it your best effort. I think the first 3 weeks were the hardest for me, mentally and physically. I was really sore, my knees hurt and I had shin splints. After that I got into a rhythm and most of the pain went away. And my second piece of advice, get fitted for proper shoes! Seriously, that is so important. Feel free to add me as a friend if you would like some encouragement along the way. Good luck to you!!

I'm on my third go with C25K and today was the farthest in the program I've ever made it - Week 6, Day 2 which included a 20 min run (indulgent self congrats)! So anyway I completely understand where you're coming from!

While I was okay with running/jogging on the treadmill for the earlier weeks, I found that as the runs got longer it just seemed harder for me to do. Last weekend I went to visit the hubby (he's working on a long term project on the other side of Texas) and the only working treadmill in his apartment complex fitness room was already in use. So I turned on the GPS feature of my C25K app, cranked up the tunes and ran thru the neighborhood. For once I wasn't completely exhausted by minute 6.

I don't know if it was a combination of slowing down slightly (about a 1/2 mph difference from what I was doing on the treadmill) OR not being able to see the exact remaining time (had phone in an armband) OR thinking only 2 more songs or come on, it's only one more song but it worked. I've run the last two days outside and my pace has increased about a 1/4 mph since Saturday. Also, this time in addition to doing the C25K, I've been participating in boot camp style workouts the alternating days so that might have something to do with the stamina feature. Before I might have walked for a half hour on the treadmill on the off days, but I wasn't doing much else.

Are you doing it all on the treadmill or are you doing some of it outside? I discovered that I had to slow it down a bit for the longer runs in order to make it thru them. And as LorinaLynn said - it is OK to walk for a minute or two to catch your breath if you need to!

1. Slow down - it's not a race, build endurance first, speed will come later.
2. Know that you can do it and do it – even if it feels like you can’t finish that run/jog section, you can, I’ve seen it
3. Day two of each week is gonna be the worst – day one will seem like the obvious one, but day two is always harder and then day three is easier than day one
4. Use one of the free apps for your phone for the timing - it takes away a lot of the distraction of worrying about the time (I use C25K Free by Zen Labs)

My biggest tip:
5. If you can, run with someone that is already a stronger, faster runner – they will be able to encourage you and push you to keep going when you feel like stopping. Trying to do it alone or with someone else that also isn’t a strong runner already will make it feel easier to think that you can’t do it. I am currently coaching a woman who is 325lbs and hadn’t run for longer than 30 seconds at a time, in place, in her house, before starting C25K. We just did Week 3, Day 2 last night and so far she has been able to run every single run section at a steady pace the entire way without stopping, even though she felt like she couldn’t make it. There hasn’t been any soreness or injuries or anything along those lines, just the mental block of thinking her body couldn’t do it, but she has completely rocked every single night of it without fail.

My biggest tip:
5. If you can, run with someone that is already a stronger, faster runner – they will be able to encourage you and push you to keep going when you feel like stopping. Trying to do it alone or with someone else that also isn’t a strong runner already will make it feel easier to think that you can’t do it. I am currently coaching a woman who is 325lbs and hadn’t run for longer than 30 seconds at a time, in place, in her house, before starting C25K. We just did Week 3, Day 2 last night and so far she has been able to run every single run section at a steady pace the entire way without stopping, even though she felt like she couldn’t make it. There hasn’t been any soreness or injuries or anything along those lines, just the mental block of thinking her body couldn’t do it, but she has completely rocked every single night of it without fail.

^^This for the win! I can rock out at bootcamp classes, cardio kickboxing, and do 100 miles on my bike but I have been struggling like heck to become a runner. Just this week, I ran with a strong runner and it made a huge difference for me. She gave me some tips, especially on how I hold my upper body and move my arms, and I did my best run since I quit running 25 years ago. She also helped me realize that I was doing some negative self-talk that was letting my head get in the way of my legs. I now believe I can be a runner. Heck,, I now believe I am a runner.

I am 51 and am at the end of the C25k training program. Actually at week 8 I just started running until I got tired. Two days ago I ran for 48 minutes straight and then drove the route I ran, it was 3.6 miles. I RAN MY FIRST 5k in my own neighborhood. I ran a 16 min mile. My first 5k race is on Oct 6th and now I feel ready to do it. Good luck and just keep pushing though. YOU WILL MAKE IT!!

I did week 3 run 2 this morning. I was dreading this week, having to run for *three whole minutes!* but once I found that I survived the first run of the week, I know I can do the others. I know later the runs get harder through the week, but hopefully I'll have found some self-belief by then!

For me the first run each week is the hardest mentally, not knowing until I try that I've truly got the stamina to make it through. I keep telling myself that plenty of other people in worse shape than me have managed, so I'll be ok too.

When I started, I couldn't do week 1...had to do it twice. There was another week I had to do twice too. then I got to the day where you all of a sudden ( or so it seemed to me) had to go 2 miles, and I did it. After I finished the program one day I was running and decided to do 4 miles...no problem, then a week later I decided to do 5, no problem, then I decided to go for 6 miles....no problem.

I'm doing it again since I had surgery and couldn't do anyting for 6 weeks. got to the dreaded 2 miles on Monday...no problem, today I did 4 miles...

Previous to starting the first time I was not a runner....except for 33 years ago when I did (and failed) cross country in 8th grade.

You can do it!!!