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

thatjeffsmith · May 2013

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 · May 2013

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 · May 2013

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 · May 2013

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 · May 2013

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 · May 2013

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 · May 2013

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 · May 2013

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 · May 2013

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 · May 2013

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.

annlsinger · May 2013

I am at the end of Week 5 of C25K. I'm doing Week 5 Day 3 today. I've been doing 3 runs a week with the app. I have found it to be a challenge--more psychological than physical. I am surprised at my horror at the length of the running segments, and then I do them--pushing, but do them. I highly recommend the program. I am doing a 5K on June 8--I'll run as much of it as I can. I intend to continue on with the 10K program when this one is complete, and sign up for another 5K in the fall--and I will run every step of that one! I'm sure.

davamarie32 · May 2013

Love it! I did it last spring and am now training for an 8k in June. I was barely able to run 60 seconds when I started, but finished the program by running a local 5k. I was able to run the whole time and finished in 39:16. The last 5k I did in April, I finished in 33:43, which is still slow, but a big improvement. I've come to really enjoy running simply by choosing to do C25k. If I don't run for a few days, I start dreaming about running! I highly recommend it.

sunshinestater · May 2013

You sound a lot like me. I've hated running all my life, although I've always loved walking. I've been doing JMBR and have felt myself getting stronger, so I decided to add a challenge. Like you, I signed up for two 5K runs this fall. I initially downloaded the Zen Labs app because the $1.99 one was free at the time, but I switched to the Active.com version ($1.99) because I like the fact that it's 9 weeks vs. 8 and has different trainers to choose from, including a zombie.

I'm not too far along yet, as tomorrow will be the last day of my second week, but I'm seeing a difference already. I can actually do spurts of running, and I can feel it getting just a bit easier each time. I really feel like the two upcoming races will be doable, and I might even do one this summer (although I'm in FL so I need to get in good enough shape to make it through the humidity). Feel free to friend me.

elexichoccyeater · May 2013

Hi I am at week 6 and have run 25mins non stop! I am so proud of myself! It has taken me 12 weeks and I am on my 2nd week of week 6! But I am in no rush! It helps after if you bath in Epsom salts after .. Hint from a friend xxxx I am seeing a change in my body, lost 7 lb mad inches ... So yes it is working for me x

IndiaGuerita1983 · May 2013

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

Everything she said above. And I'll add this: I weighed 257 pounds when I started the app and I was a pack-a-day smoker. I am able to comfortably jog around 3.2 miles now. I can really go for 4.0 if I push myself...but I'm still over 200 pounds.

Good luck!! You'll do great.

-IndiaGuerita

stumblinthrulife · May 2013

I started couch to 5k late last year. When I started I was just over 200 pounds (having come down from 220 pounds though diet and walking alone). Even week 1 was challenging. Just running for 1 minute left me feeling like I might die.

I don't recall exactly when I completed the program - sometime late Feb I think. Now I run 3 miles, 3 times a week. I run consistent 9 minute splits, and I'm working on speeding up.

I'm down to around 170 pounds, about 10 pounds off my goal weight of 160 (to reach a body fat percentage of 15%).

So yeah, I guess you could call me a C25K success story. :bigsmile:

woodwardtm · May 2013

I should start week 4 today. I will say that I am concerned about the increase in time running from 3 minutes to 5 minutes. It seems like a big jump. Hoping for the best!

nhradeuce · May 2013

Most everything has been said, but there are somethings that should be repeated in my experience.

1. Get good shoes. Go get fitted at a running store. They will make you run and watch how you run so they can recommend the right shoes. If they don't, go somewhere else.

2. Run outside, the treadmill is not the same.

3. Don't over do it. I had an easy time early on and accelerated the program. I just ended up hurt which ended up costing me a lot more time than I would have saved. If you really enjoy running, wait until you are in better shape before pushing yourself too hard. A fit body is less likely to get injured.

Once you've completed you C25K, go try out trail running. I switched and don't run on the road at all if I can help it. The runs are more fun and you burn more calories per mile.

woodwardtm · May 2013

I prefer to run on the trail as well. No traffic, the scenery is calming, and I think it is easier on the joints not to be on pavement. My week 4 podcast didn't work today so I made things up as I went along doing 6 minutes by doubling the 3 minute walk/3 minute run portions of week 3. That being said, I now feel like crap. IDK if it was too much (I jogged slowly) or if I just don't feel well generally. :-(

The_WoIverine · May 2013

I've never used the C5K app, but I've been using the Lolo Easy 5K one. For what I've seen, both use the same technique about doing intervals between walking and running, increasing the distance and time to help strengthen the body and help the person run a 5 km race.

In my own experience, this technique works. I suffer from ITBS (Iliotibial Band Syndrome) which causes a lot of pain on the side of the knees. I wasn't able to run half mile without being in major pain. Yesterday was day 3 of week 6 and I was able to complete 4.7 miles (more than the app suggested) without being in pain. My cardio is not a problem since I do other workouts to help me with cardio, but it is my knees and legs that I've been trying to adapt to running and so far it as been working,

The concept of walking/running is very effective and it works in the majority of cases, so I believe it will help you to be able to run your 5k races.

Good luck

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

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