Question for runners

If the three days a week aren't feeling challenging enough, I'd add distance to your workouts, not additional days. But that's just me. You definitely want to keep rest days to let your body recover- especially if you're a new runner.

Hi,
I just finished week 2 of the C25K plan. I know it says to run 3 days a week with rest between. Do you think it would be helpful or hurtful to to add in another day or 2 of running a week? I am 41 years old and have never been a runner. Any advice will be helpful.

Thanks,
Jen

Wait for a few weeks and then perhaps add another day in.

It is excellent, however, that you feel you want to add extra days in, that indicates a massive factor which is, that you have plenty in the tank and are much less likely to get an injury due to overtraining or tiredness.

Stick with the C25K plan, because it is obviously suiting you down to the ground.

Wishing you all the very best, you will do absolutely brilliantly.

I do a lot of running and feel free to friend me if you want.

If the three days a week aren't feeling challenging enough, I'd add distance to your workouts, not additional days. But that's just me. You definitely want to keep rest days to let your body recover- especially if you're a new runner.

^This! I love that you want to add more days!! I have never completed the C25K but I do know that if you do too much too soon you can injure yourself which is ANNOYING!

Also! Try cross training! Do you have access to an elliptical perhaps? When I need an extra day of running but know I should chill out, I hit up the elliptical or the stairmaster. I hate both but I know it's better on my knees that hard running:)

GOOD LUCK!

When I started running (2 years ago), I ran 7 days a week. Now, I run 5 days a week (1-3miles a day) and dance strenuously (3-4 hours) the other two. I've not seen any problem. And I was never a runner. I say, go with what you feel, it's your body. If it starts to hurt, back off a bit.

Oh! And my profile pic (is from when I was heavier)...I posted it for my friends to show the progress.

I may be biased because I have had injuries from training inappropriately for my races (as have most runners! Injuries are extremely common with this sport). I think you should definitely take the rest days, especially if your body is not used to running. I always supplement my running with other types of exercise though and haven't had a problem that way.

^^^^^^ THIS!

I am currently on week 7 and from everything I have read they say to just stick to the program. As others have said the rest days are very important.

I would stick to the plan as much as possible. You might not be feeling it in your muscles so much but you need to give your joints time to recover or risk injury especially if you're carrying extra weight at first doing it, like I was. I really would follow the days and do some light impact workouts on the other days. I used to alternate with swimming. It's a great program though and I loved it!!! Keep it up!

If you go to the C25K website and read up on it, it actually says that it is normal in the first few weeks to think you are going to slow, or not doing enough and they say to not skip ahead and not to add in days.

If this is your first time running then I would stick to the program. The first few weeks are easy, but it ramps up and get harder and harder as the run times get longer and longer and the rests get shorter.

We adapt to the cardio portion of it faster than our muscles and joints adapt to it, especially when we're not in our teens anymore. The rest days don't have to be a full complete rest, but they should be a rest from running - give your body a chance to repair and get ready for the next run. I was walking on the alternate days when I started, which worked out great. But any other cross training would be just as good.

ETA - this is based on you never being a runner before starting this. (which was also the case for me). Many people who have been running for a while - they will run more days a week.

Bump for later

The whole point of c25k is to let your body develop muscles, ligaments, tendons and aerobic capacity at a measured, sustainable pace. In my own case my aerobic system was better developed (from cycling) than my musculature so I could run more than my body was ready for, and I had continual issues, mostly shin splints. I kept doing too much too soon and getting sidelined so it took me months to complete c25k. I was only able to finish when I backed off and followed the program. So I would not add days until you have completed the program and built the capacity to handle more. Instead I would add cross training on other days, cycling, lifting,or whatever you enjoy and value. I love cycling and strength training is important for everyone and will help with other endeavors. Cycling uses the legs but uses different muscles so lets your running muscles rest and recover while still developing aerobic capacity, though you still need full rest days. Rest is essential for muscle growth! Good luck with whatever you do!

I think one more day would be ok. I wouldn't go for 5 every week though. You need the rest. You could do a little weight lifting or strength training in between. It would help you with your running. You could also add another mile or two to your runs.