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

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!

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.

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.

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.

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-

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

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!

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.

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!!

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.

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!

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.

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:

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!!