How long until you saw improvement in your running?

benefiting
benefiting Posts: 795 Member
in Fitness and Exercise
Hey guys, I started outdoors running yesterday via C25K. I was just wondering as the title asks. Also, I seem to suffer with bad stitches and end up with a headache both times I went. Did anyone else have any issues like that? Any tips? Thanks!
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Replies

  • ProjectYummyMummy
    ProjectYummyMummy Posts: 98 Member
    Hi,

    Within one week of running (jogging) x3 a week, I could already feel a difference. I.e. I was not gasping for breath after 30s. Mixing it up with some other activities did help, as well.
  • Angimom
    Angimom Posts: 1,463 Member
    Bump for later
  • benefiting
    benefiting Posts: 795 Member
    Hi,

    Within one week of running (jogging) x3 a week, I could already feel a difference. I.e. I was not gasping for breath after 30s. Mixing it up with some other activities did help, as well.

    I'll be doing classes and weights as well so that's good to know. Thanks!
  • jayclock
    jayclock Posts: 51 Member
    C25k only requires very short running elements on the first day. Are you in fact running more than they recommend?
  • rduhlir
    rduhlir Posts: 3,550 Member
    Side stiches are usually a result of breathing issues when running, at least for me they are. Focus on whole, deep breaths and that should help control them. One thing that works for me is shifting from breathing in on alternate steps; that is meaning that I breathe in for a count of 3 (say on my left foot) out for 2 then in again for three (then on the right foot). Helps me at least.

    As far as improvement, you will improve drastically as your continue running. One of the biggest aids in improvement is time on your feet. To give you an example with myself, my first 5K I ran last year in March with a time of 36+....my last road 5K, which was in October, I ran in 31:51, and that was solely from increasing my mileage per week (MPW).

    Just remember to go slow, trust the program, and invest in good quality running shoes from a running store.
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  • benefiting
    benefiting Posts: 795 Member
    C25k only requires very short running elements on the first day. Are you in fact running more than they recommend?

    No, I don't believe so. I did apparently did 2.75KM on week 1 day 2 today. Is that too much?
  • benefiting
    benefiting Posts: 795 Member
    PS...I think if you are getting headaches and getting ut of breath you are going too fast, slow it down to a slow jog. Get your endurance down then work on speed :)

    Okay, thanks for the tips!
  • baby_valiant
    baby_valiant Posts: 86 Member
    When I first started running I noticed a huge difference in a week - interval training everyday.

    When I restart (stopped due to injury) I will be doing this differently though!
  • benefiting
    benefiting Posts: 795 Member
    Side stiches are usually a result of breathing issues when running, at least for me they are. Focus on whole, deep breaths and that should help control them. One thing that works for me is shifting from breathing in on alternate steps; that is meaning that I breathe in for a count of 3 (say on my left foot) out for 2 then in again for three (then on the right foot). Helps me at least.

    As far as improvement, you will improve drastically as your continue running. One of the biggest aids in improvement is time on your feet. To give you an example with myself, my first 5K I ran last year in March with a time of 36+....my last road 5K, which was in October, I ran in 31:51, and that was solely from increasing my mileage per week (MPW).

    Just remember to go slow, trust the program, and invest in good quality running shoes from a running store.

    Thanks so much! I realise that my pace is all over the place. Sometimes I seem to go fast and then others I take it slow. Sometimes I even just jog on the spot!
  • rduhlir
    rduhlir Posts: 3,550 Member
    Side stiches are usually a result of breathing issues when running, at least for me they are. Focus on whole, deep breaths and that should help control them. One thing that works for me is shifting from breathing in on alternate steps; that is meaning that I breathe in for a count of 3 (say on my left foot) out for 2 then in again for three (then on the right foot). Helps me at least.

    As far as improvement, you will improve drastically as your continue running. One of the biggest aids in improvement is time on your feet. To give you an example with myself, my first 5K I ran last year in March with a time of 36+....my last road 5K, which was in October, I ran in 31:51, and that was solely from increasing my mileage per week (MPW).

    Just remember to go slow, trust the program, and invest in good quality running shoes from a running store.

    Thanks so much! I realise that my pace is all over the place. Sometimes I seem to go fast and then others I take it slow. Sometimes I even just jog on the spot!

    If you think you can go slow, then go slower. Once you get to the speed where you can't possibly go any slower or else you would be walking, then you have found the speed you should do your running at. And actually, that may or may not be faster than you can walk lol. The whole idea right now is to get you running 30 minutes or 5K straight, depending on what style of C25K you are using (time vs. distance).
  • benefiting
    benefiting Posts: 795 Member
    Side stiches are usually a result of breathing issues when running, at least for me they are. Focus on whole, deep breaths and that should help control them. One thing that works for me is shifting from breathing in on alternate steps; that is meaning that I breathe in for a count of 3 (say on my left foot) out for 2 then in again for three (then on the right foot). Helps me at least.

    As far as improvement, you will improve drastically as your continue running. One of the biggest aids in improvement is time on your feet. To give you an example with myself, my first 5K I ran last year in March with a time of 36+....my last road 5K, which was in October, I ran in 31:51, and that was solely from increasing my mileage per week (MPW).

    Just remember to go slow, trust the program, and invest in good quality running shoes from a running store.

    Thanks so much! I realise that my pace is all over the place. Sometimes I seem to go fast and then others I take it slow. Sometimes I even just jog on the spot!

    If you think you can go slow, then go slower. Once you get to the speed where you can't possibly go any slower or else you would be walking, then you have found the speed you should do your running at. And actually, that may or may not be faster than you can walk lol. The whole idea right now is to get you running 30 minutes or 5K straight, depending on what style of C25K you are using (time vs. distance).

    I'm doing it the time way first. I rather concentrate on being able to run the time before focusing on the distance. :)
  • LadyPinkMan
    LadyPinkMan Posts: 205 Member
    Hey guys, I started outdoors running yesterday via C25K. I was just wondering as the title asks. Also, I seem to suffer with bad stitches and end up with a headache both times I went. Did anyone else have any issues like that? Any tips? Thanks!



    I suffer from the same headache and side stitches...plus my entire face and neck muscles start throbbing and aches like hell.....
    I do suffer from sinusitis though...so i am not sure If that's the culprit....
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  • likitisplit
    likitisplit Posts: 9,420 Member
    PS...I think if you are getting headaches and getting ut of breath you are going too fast, slow it down to a slow jog. Get your endurance down then work on speed :)

    This advice clears up about 80% of running issues. Getting fitted for running shoes at a running specialty store takes care of 99% of the rest of them.
  • likitisplit
    likitisplit Posts: 9,420 Member
    Hey guys, I started outdoors running yesterday via C25K. I was just wondering as the title asks. Also, I seem to suffer with bad stitches and end up with a headache both times I went. Did anyone else have any issues like that? Any tips? Thanks!



    I suffer from the same headache and side stitches...plus my entire face and neck muscles start throbbing and aches like hell.....
    I do suffer from sinusitis though...so i am not sure If that's the culprit....

    It sounds like you are tensing up your shoulders. Try letting your arms dangle by your sides and mindfully relax your neck and shoulder muscles. When I did this, it also cleared up some form issues as I couldn't use my arms to counterbalance slouching, etc.
  • benefiting
    benefiting Posts: 795 Member
    Hey guys, I started outdoors running yesterday via C25K. I was just wondering as the title asks. Also, I seem to suffer with bad stitches and end up with a headache both times I went. Did anyone else have any issues like that? Any tips? Thanks!



    I suffer from the same headache and side stitches...plus my entire face and neck muscles start throbbing and aches like hell.....
    I do suffer from sinusitis though...so i am not sure If that's the culprit....

    It sounds like you are tensing up your shoulders. Try letting your arms dangle by your sides and mindfully relax your neck and shoulder muscles. When I did this, it also cleared up some form issues as I couldn't use my arms to counterbalance slouching, etc.

    Ah, I'll try to pay more attention to them tomorrow. Thanks!
  • likitisplit
    likitisplit Posts: 9,420 Member
    Personally, I saw improvements every week. Within 6 weeks, I was running farther than I ever imagined. I successfully completed the program, which was unexpected as I started it expecting to fail. I've continued to run over the past year and have noticed dramatic changes about every three months.

    You do get more fit. Part of that is that your entire body changes - you build a stronger heart, more blood vessels, increase bone density, improve joints and ligaments, even increase your brain activity. After the first six weeks, you've made enough changes that your body is no longer a "non-runner's" body. Over the course of the next year, your body will have time to make a complete overhaul of just about everything.
  • benefiting
    benefiting Posts: 795 Member
    Personally, I saw improvements every week. Within 6 weeks, I was running farther than I ever imagined. I successfully completed the program, which was unexpected as I started it expecting to fail. I've continued to run over the past year and have noticed dramatic changes about every three months.

    You do get more fit. Part of that is that your entire body changes - you build a stronger heart, more blood vessels, increase bone density, improve joints and ligaments, even increase your brain activity. After the first six weeks, you've made enough changes that your body is no longer a "non-runner's" body. Over the course of the next year, your body will have time to make a complete overhaul of just about everything.

    Wow, I might quote that somewhere to read it when I need some inspiration to keep going. Thanks a lot!
  • rslcarson
    rslcarson Posts: 35 Member
    I started running 3 weeks ago...last friday night I ran one consecutive mile and then about a 3/4 mile after a 1.5 mins walking inbetween. massive improvement. I am very unfit when it comes to running but keep at it because the progress will come faster than you expect.
    I spend alot of effort concentrating on breathing. I have to count my inhales and exhales to make sure I don't start panting from the start! but now after 3 weeks I don't have to concentrate as hard it's beginning to be a bit more natural.
    Watch your form as well. spend a little concentration on your foot placement and not jarring your knees.
  • Greytfish
    Greytfish Posts: 810
    Side stitches are the result of poor breathing and poor form. Both will make you injury prone in the long run, which can end up sidelining you. Both are fairly simple to fix. I would concentrate on those more, even if it means a slower pace. Getting to injury faster is not a prize.
  • rslcarson
    rslcarson Posts: 35 Member

    I'm doing it the time way first. I rather concentrate on being able to run the time before focusing on the distance. :)

    Same here...I started doing intervals...
    4mins running (more like jogging, if I went too fast I just burned out way too quickly)
    1 min walking
    4 mins running
    1 min walking
    4 mins running
    then about 3 min walk back home (about 1.5mile route)
    during week 2 the first 4 mins was increasing to about 5 mins and then week 3 I done 11 mins non-stop before any intervals. At that point I checked the distance and seen I was only about 0.2miles off the 1 mile mark so I stopped looking at the stopwatch and tried to meet that marker which I did on Friday night....
    even though these are just beginner stats the progress is tangible.
  • tyediri
    tyediri Posts: 183 Member
    When I first started exercising about 6 months ago I went on the cross trainer for about 10 minutes and felt light headed. I tried jogging and had to stop after 5 minutes and was gasping for breath.
    I had not been running per se as I much prefer Zumba and Aerobics. However, after 5 months of Zumba and Aerobics (1-2 times a week on average), I decided to sign up for a 10k run and decided to see how long I could run. I did 5.5km yesterday non stop and I could have easily gone for longer (over 40 minutes at 8kmph). So that is a MASSIVE difference from when I started.
    So I do agree with mixing it up with other activities to get both your cardiovascular and muscle/joint strength up.
  • redfiona99
    redfiona99 Posts: 116 Member
    Also, I seem to suffer with bad stitches and end up with a headache both times I went. Did anyone else have any issues like that? Any tips? Thanks!

    For me the stitches were because I was running at too fast a rate. Slowing down seems to have fixed it.
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    "Improvement" is a relative term (Improve time? Overall ability/enjoyment? Accomplish a HM? Survive a run around the block?).

    Loosen up, go slow, breathe naturally. Try running at all times of the day, if possible. I used to not be able to run in the afternoon, but over time I figured it out. I also noticed improvement when I quit trying to race on every single training run and just slowed down. Way down. As far as speed and overall endurance, I noticed improvement once I hit 30-35 MPW.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Also, I seem to suffer with bad stitches and end up with a headache both times I went.

    I found myself improving in a couple of weeks and then progressively fro there.

    As far as sttch is concerned, ease back on the speed a little and make sure you hydrate before you run. As you're describing headache as well then I'd suggest the latter. Have a pint of water before going out, space it over an hour if you're conscious of the liquid sloching around :)
  • georgiaTRIs
    georgiaTRIs Posts: 229 Member
    You will see the difference early. If you were having bad stitches you might need to slow down a little. The goal is to walk then jog for a while. Don't go to fast out of the gate. You need to be able to breath comfortably through the whole thing. Take care. I began slowly and have built up. Though I will never be a 8 min miler, I enjoy running and you will too after a while. Good Luck
  • likitisplit
    likitisplit Posts: 9,420 Member
    http://www.myfitnesspal.com/groups/home/30-couch-to-5k-running-program-c25k

    Also, check out the Couch to 5k board. There are dozens of people going through the program right now and they are really supportive. They can also answer a number of those basic questions that you might have right now.
  • shining_light
    shining_light Posts: 384 Member
    make sure you hydrate before you run.

    This was exactly what I was going to suggest. I had pretty much a 100% improvement in my running when I was making sure to hydrate properly first. The difference was really substantial. Plus, then I didn't feel like I was dying from dehydration when I came back in from my run.

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