starting Couch to 5k. any advise from people who have finish

Make sure you have good running shoes and comfy running gear for whatever the weather is like when you step out. Make sure your running shoes are already broken in, or you could have bloody feet by the end. The workouts are short, and somewhat break your shoes in along with your body, but at least make sure to go for some short walks in them a few times first.

Go slow. Don't worry about your speed or distance at first, just jog at an easy pace that pushes you without killing you. Along those same lines, Don't freak. I sometimes start panicking if I feel like I'm too tired or too out of breath, which only makes me more tired and out of breath and kills my form so that the entire experience is miserable. If you find yourself doing this, take some deep breaths, slow down if you need to, and remind yourself that you're already accomplishing something just by being active.

If you have a smartphone, you can download apps that will track your runs, tell you when to switch between walking and running, and all that, usually while listening to your own music too. If you don't have a smartphone (like me) then I would definitely recommend downloading podcasts to your mp3 player. I personally used Robert Ullrey's, but I've heard good things about others as well. (My mom uses the Christian Indie one) Go to www.c25k.com for lots of them, plus other helpful stuff.

Good luck, and have fun!

Hey Dancing Dreamer~
You can totally do it! I never liked running, but I really enjoyed the C25K program and have been running since.
The key is to not 'skip ahead' in the program, even if you feel like you're not being challenged.

I might be mis-quoting, but there is a something called a 10% rule in running; to prevent injury, you shouldn't up the ante by more than 10% at any time.

In other words, following a program like C25K is good because they've already figured out the rate at which you should increase distance and increase the amount of running btwn the walking intervals. I think the reason is that the body actually improves in terms of cardiovascular and respiratory functions more quickly than your skeletal and muscular systems - you have to give your body some time to get acclimated.

Finally, don't get discouraged if you feel like you have to repeat a week before moving on. I had to do this (it got pretty hot and humid here during the summer - ick ), but just didn't worry about it and kept going. I agree w/ mrsrunnerchick's comment about speed. By the time I got to the last week of the program, I was running the full 30 mins, but wasn't finishing the full 5K, but I got there eventually - I just had to keep up w/ it and not get discouraged!

Best of luck! If you like electronic music at all, dj beatsmith has pre-mixed podcasts for each week to get you from Week 1 to Week 10 (He does a 'Graduation' Mix.) They are free at this link below:
http://www.djsteveboy.com/1day25k.html

I started the C25K program in August and ran my first 5K in October. I love the program. I would definitely recommend downloading the app if you have a phone/iPod that is compatible. Also find the Couch to 5K program on Facebook. They are always posting really helpful articles and tips.
I know it's difficult but you should probably run slower than you think you can. I thought I was going to be able to go really fast and at first I did but ended up having to slow way down towards the end. One of the things I learned during my 5K was slow and steady may not win the race but it will stop you from having to walk towards the end of the race.
Also try listening to different songs to get your pace. Once you find a song that helps you run at a good pace, google and see how many beats per minute it has. Once you know you can look for other songs that have the same beats per minute. I found that I run best with songs that have 145-150 beats per minute which translates to 12-11.5 minute miles.
The most important thing is stick with it and repeat weeks if you have to. You can do it!!!

ooo hoo hoo. if i could have any shoes i wanted right now, it would be the Brooks Green Silence - the black ones not the Ronald Mc Donald ones. or the New Balance MT100s. but i'm running in a city park - don't really need trail shoes.

Love the idea that the Brooks are biodegradable, but like, are they decomposing as soon as you take them out of the box? LOL. :laugh: Maybe you have to get them started w/ composting worms...

My advise would be to "go ahead and start." Do not put it off if it is something that you truely wish to do. Remember "you can not finish something that you have never started." That being said, put on your best shoes and head out the door. Hills can be intimidating, but they are also your friend. Like the others have stated, do not skip weeks ahead, take your time even if it means repeating, and have fun. Running is awesome and makes a beautiful body. Make friends with anyone you can that enjoy running. Runners are wonderful people even in passing. They offer tons of support and motivation. You can do this!!! :flowerforyou: Jill

Hey there!

I'm almost finished the program. I love it. I think the most challenging week was W3, where there was a 5 minute run (I think that's the week, but I'm not sure). My only advice is just keep at it. I remember doing that first 5 minute run and I could barely finish it. It does get better though, slowly but surely, it will get better!

Just tell yourself you can do it! You CAN!

L.