Failing at C25K

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  • jeshhh
    jeshhh Posts: 44 Member
    I've had to slow myself down because I get so caught up in the idea of pushing myself and burning as many calories as I can...

    With running, slowing down a bit has you out there longer, so you'll burn even more by slowing down. :)

    Hmm... I figured that since C25K is for a set amount of time (I listen to a podcast that tells me when to walk, jog, etc. and each episode is ~30 min) I should get as much burn in as I can! Ha. But I understand what you mean.
  • Feisty_Red
    Feisty_Red Posts: 982 Member
    I'm sure someone probably said this..but I will say it anyways.. run as slow as you possibly can..almost as if you could walk faster. That is the main reason I kept failing at it..I was trying to sprint..

    Good luck :)
  • Elzecat
    Elzecat Posts: 2,916 Member
    A little over two years ago I was 50 pounds overweight and was inspired to try Couch to 5k by a friend...I couldn't do one minute intervals, I could only do 15 seconds of running at a time and then I'd walk a few minutes. I ended up using a combination of Couch to 5k and Jeff Galloway's run/walk method and simply tweaked the intervals to meet my needs until I became more fit and could run more. If you really want to learn to run, just take it slow. Slow your pace (as a beginner, if you're so out of breath that you cannot give short responses to questions, you're probably running too fast) and decrease your interval times to less than one minute. Couch to 5k is a great program, but you're not "failing" at it if you tweak it to meet your individual needs.

    Good luck and happy running!

    Edited to add that CarsonRuns' statement about "conversational running" not being just for beginners is right on!
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    As someone else said, you only fail if you give up! This was not a fail!!

    I never officially did C25K, I did something like the above poster...I ran as long as I could, whether that was 15 seconds or 30 seconds or 2 minutes, then I walked. Every couple of days, I would increase my running interval times but kept at the same speed. And eventually I was able to run a full mile, then 2 then 3! Give it time and be patient with yourself!

    If you're running outside, there are some tricks for pacing yourself.
    One, keep your feet under you. Long strides mean you're exerting much more energy and trynig to go too fast. Keeping your feet under you will force your to take shorter strides/jog.
    Two, time your breathing with your foot falls. Inhale/exhale with every 2 or 3 footfalls. This keeps you slow since you can't run faster than you can breathe.
    Three, make sure you're hitting the ground mid-foot, not heel striking
    Relax your shoulders, keep your body in alignment, keep your hands above your waist.

    if you're listening to music, try to find some slower paced songs if you think that's what 's speeding you up too much.

    If you feel faint, stop and walk regardless of whether you've hit that minute mark or not. Passing out is just not a great idea!
    Make sure you've eaten enough and keep hydrated - these will both help you keep your energy up.

    For now, just worry about endurance. Once you hit your goal of running 5k (even if it takes months), then you can start working on your speed.
  • TS65
    TS65 Posts: 1,024 Member
    OK... you need to read my play by play of C25K. It took me 3 or 4 tries just to get through W1D1. I eventually got up to running 50 minutes (after I switched over to C210k). I wrote a journal entry after EVERY workout (at least until I had to stop due to inflammation). I'm wanting to start up again soon!

    Here's the link: http://c25k.cze.dk/viewtopic.php?f=10&t=1042

    Trust me... everyone has a hard time. My advice would be to slow down. You should be able to jog at a pace where you can breathe - my "running" speed (and I use that term lightly) was only about 1/2 mile faster than my walking speed. Distance/Time first - speed will follow.
  • dtroutman
    dtroutman Posts: 62
    I downloaded it on my phone and tried it a few times last week I could never do the whole 30 minutes. I made maybe 2 cycles but I havent exercised much and am very out of shape. It just seemed ridiculously hard to me.
  • chelsearosess
    chelsearosess Posts: 12 Member
    Oh lord, yes. I had to repeat several weeks multiple times. I couldn't even sustain running for 30 seconds when I first started (I was NEVER a runner in my entire life). Yesterday I went out and ran for 24 minutes straight. I promise, if you stick with it, you WILL be able to do it. If I can do this, anyone can!
  • ohnoetry
    ohnoetry Posts: 129
    I am overweight and have managed to complete C25K. Runners come in all shape and sizes, keep that in mind. I was given the advice to repeat the workout if you can't finish it instead of moving on with the next one. There were weeks I had to re-do a workout, or I stopped running for a week so instead of going to the next workout or doing the previous one, I did intervals of walking and running five minutes each.

    One thing that has really helped me with getting more out of my runs has been cross-training, specifically spinning. Spinning has helped my endurance like CRAZY! It's a great workout and compliment to running.
  • emma7437
    emma7437 Posts: 225 Member
    Keep going. 15 months ago I couldn't jog more than 30 seconds or so. Can now do 12 kms. Anyone can learn to jog : )
  • squeakyfish
    squeakyfish Posts: 109 Member
    I started C25K in March and failed out in week 3. I was trying to go too fast and tore my calf muscles. After working with a PT, doing some gait changes, and slowing down, I'm killing it. I just started running again last week and I'm having no problem running 25 out of 30 minutes now. Granted, snails may be passing me, but I can't increase my speed until I increase my distance substantially. You can do this.
  • red0801
    red0801 Posts: 283 Member
    The first week is a Killer!

    If I can get to wk 6-YOU CAN DO IT!
  • bonjour24
    bonjour24 Posts: 1,119 Member
    when i first started i was a big, fat, horrible wreck. i spent 2 weeks working up to being able to run for a minute. week one i ran to 1 lamppost, then walked several. week 2 i ran 2 lampposts and walked some. then i was able to start week 1 of c25k.
    and yes, what the others said. run so slowly that's it's only just not walking.
    FWIW i got through it- it's a good plan and you can do it.
  • Warchortle
    Warchortle Posts: 2,197 Member
    are you drinking enough water, getting enough vitamins, and calories?

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