Have you found success with the Couch to 5k app?
Replies
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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.0
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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.0
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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.0 -
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 x0
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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.
-IndiaGuerita0 -
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:0 -
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!0
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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.0 -
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. :-(0
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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 luck0 -
I love your response. I am on week 2.0
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I didn't have the actual app, but I followed the program on their website and I loved it. I've never been a runner either (and if I'm being totally honest, I still don't really love running), but the program made it bearable. When I first started I could barely jog for 1 minute at a time, now I can run 20-30 minutes with no problem. I have done two 5Ks since completing the program and they've both been a blast
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I love it. I'm on Week 5 and I've already been bitten by the running bug. I have never been a runner, and never enjoyed exercise but I finally feel like I've found something I enjoy and it's changed how my body looks a lot even in these 5 weeks. I feel fitter, I have more energy, and even though this sounds kinda lame, I'm proud of myself for doing it! Also as a result I'm eating better because I want to be able to fuel my runs, and I'm getting more interested in other exercise like yoga and pilates because I want to be able to be the best runner I can
So yes...it's awesome!0 -
I just started week 8 yesterday! Minnesota weather is so unpredictable that there have been some weeks I had to do on the treadmill (Like snow storms in April). Running gets easier the farther along you get. Good luck!0
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I just completed the C25K program this weekend and absolutely loved it. It made a world of difference for me because I actually stuck with it. I didn't try to overdo it at all and was able to enjoy it. I look forward to my runs now. I am working on the 10K app next and am running my first 5K on June 1st. I also did the 30 day shred at the same time and it seems to be working well for me. Good luck!0
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I love the C25K. I have never finished it (because I become lazy and unmotivated) but last year I signed up for a 5K and only had a month to train. I trained with the C25K and was able to run the first 2 miles (which was insane for me because I had tried to run before and was never really even able to run half a mile!) and run/walk the last bit. After a winter of eating poorly I've restarted it again and am looking forward to the results. A word of advice- when the weeks get harder, there is nothing wrong with repeating a week until you're comfortable with it AND when you feel like you need to stop and can't go any father, slow down. Work first on running for a certain amount of time and then work on your speed. 0
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I have completed c25k. The first week was AWFUL because 1. i thought i was gunna die and 2. i had crap trainers. Before you start get proper running shoes, i cannot express the importance of this as i got shin splints because of my crap ones. When i bought new proper ones at a running shop i have not had shin splints since. Running is like a drug when you get into it, its so addictive, its you time where you blast your music, fill your lungs with fresh air and clear your head.
Its difficult at first but the beauty of it is you can repeat weeks if needed. Stick at it and good luck xx0 -
Im in the Atlanta area too! Totally Running has two stores one in Woodstock and one in Cumming! They will watch you run and get the right pair of shoes for you! I graduated C25k and now doing the the bridge to 10k! My first 4.5 trail run is next weekend! Been running since 2011 with c25k!0
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It worked great for me. I started running about a year ago using the C25k app. Now I run several times a week. Three miles when I'm short on time. Five miles or more when I have more time. i'm not big into races, but I like knowing that, if I want to, I can go run 5-6 miles, just for the fun of it.
I cant wait until this is me!!!!0 -
My husband and I have just started it. Before starting, I thought I would die in the first workout. I completed the 1st workout with jello-y legs walking back to my car from the gym. We're doing 4 workouts/week instead of 3. The next 2 workouts of week 1 I was able to complete surprisingly easily without wanting to die. I've always envied the people that enjoy running and do it for fun, but I am oddly looking forward to working out now. I am still skeptical about the next few weeks and having to run a few minutes at a time, but I am excited to see how it goes. I also love the myfitnesspal app to help me watch calories and nutrition.0
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I really liked the app a lot. I used it until I fractured my heel
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The plan is good, I've had problems with the app though so I use RunKeeper to track distance/time instead. Plus RunKeeper lets you track other activities like walking or cycling.0
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hated couch to 5k, glitchy, didnt give verbal prompts consistently, but loved zombie5k , fun, reliable, and incorporated different things to keep it interesting, like squats and high kicks. started it at 200 pounds, now i run about 6 miles every other day.0
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I used the C25K app to train for my first (and then my second, because I let myself backslide) 5ks, and I loved the program. It made doing something that I honestly believed to be impossible for me manageable. But, I definitely recommend starting good habits early, like pre-run stretches and having the right shoes. I didn't, because at first, I didn't think I'd need to warm up for short run/walk intervals, and while I did finish a 5K, I was in lots of pain throughout the program. Everything hurt all the time.
The second time I trained, I took advice from a runner friend, started a very simple kinetic stretching routine, saw a podiatrist and got inserts for my flat feet, and invested in proper shoes. It made a world of difference. No more pain! I'm up to about seven miles now for a long run, and I'm hoping maybe this year I'll do a half marathon.0 -
I started it back around November 2012. I finished it around April 2013 (took a break in December). I can run 5K in around 28 minutes now. I usually do a run on Fridays or on the weekend.0
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I swear by it! I started the program in October and ran my first 5K on my 'graduation day' in December. And I finished it without walking, despite it being around 30F and snowing the whole time! Since then I have run 2 more, the 2nd of which I placed 3rd in my age group.
I should preface this saying that I have NEVER been a runner. I am 33 and anytime I have ever tried, it would aggrevate my scoliosis/herniated disc/sciatica or whatever causes my back to hurt way too often, so I'd quit. After starting with C25K, I realized that the problem with my previous attempts was that I was trying to do too much, too fast. It was almost like I needed to prove that I wasn't *really* out of shape by trying to run as far as I could as soon as I hit the pavement - even if it had been years since the last time I exercized. But the little-by-little approach really worked for me, and I was able to accomplish every workout as described throughout the program.
I highly recommend maintaining the 3-day/week plan. It really helps you maintain your ability to complete the next increase in duration. I would also recommend investing in a very good pair of shoes. I had my stride analyzed before I ever got started because I didn't want to injure myself, and wanted the most comfortable experience possible. Not to mention my favorite part -- buying all of the cute new running clothes that not only make me want to put them on, but make me excited to run.
And now, I guess I can say that I am a runner I recently started running with a group and have registered for my first half marathon at the end of April. I would have never believed you if you told me 6 months ago that I would be aiming for this. It's such an amazing feeling and I wish you all the best of luck! 0 -
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 love this! Thank you for posting. I just finished week 5 day 3 (ran my first 20 minutes straight) today! All of this is excellent adivce. To I think it's an awesome program. Good luck OP- if I can do this, you can too!
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I have started using the Couch-to-5k app by Active. I like that I can use my own music with it but no matter how low I have my music I can't hear the instructor telling me when to walk/jog. I have the instructor voice turned up all the way. Sometimes I can hear a pause in my music when when it is time to switch. Any suggestions on how to fix this or is there a better app out there? I have the new ipod. Thanks! Lana0
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Not sure if anyone has posted this yet, however for running outside I prefer the 'rundouble' app. I like that it tells me my distance and also tracks my previous runs so I can see how much I am improving.
Happy trails! 0 -
I have started using the Couch-to-5k app by Active. I like that I can use my own music with it but no matter how low I have my music I can't hear the instructor telling me when to walk/jog. I have the instructor voice turned up all the way. Sometimes I can hear a pause in my music when when it is time to switch. Any suggestions on how to fix this or is there a better app out there? I have the new ipod. Thanks! Lana
Hey there, i am about to start week 4 day 1 and i am using 10k runner by skylabs and its amazingly simple although it does not have gps so i use runkeeper to track my distance and they work perfectly together. The build up of the runs from week to week is easy to follow and progresses you at the perfect pace.0
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