C25K - Still Sore - Do I need more time between workouts?

I went slower than the recommended 3x per week in the beginning--listen to your body! If you want to still work out, do yoga or strength exercises at home (i.e. low impact) to cross train. I definitely think the reason I am still sticking with c25k is that I listened to my body and went at the pace I needed to (I'm in week 6!)

Edited b/c I just saw you don't go to a gym (read it wrong the first time!)

"I'm well inside the morbidly obese category". Can you walk for 30-45 minutes without being winded? If not, I would suggest working up to that mark before starting C25k, considering your size and fitness level at this moment.

Being able to walk 30-45 minutes with no problems and being that sore from W1D1 would certainly seem like you ran too hard/ too fast. Taking an extra day isn't a bad idea as an injury is the last thing you'd want. After a while you will be able to determine the difference between a soreness you can work through and something more serious.

Also, later in the program don't be afraid to repeat a week if you don't think the runs went the way you would like. I found some of my biggest improvements after a repeated week.

Best of Luck

The soreness for me lasted about a week after my first attempt at running (didn't use couch to 5K). One day extra rest won't hurt if that is all it is, but it also doesn't hurt just to do a 10 minute slow walk to stretch things out a bit. The soreness will abate.

Now I get muscle soreness when I push it doing exercise and it typically lasts about 2-3 days. I just make sure I stretch. I massage my muscles, take a hot bath. But I don't stop exercising.

If you can "easily" walk 40 minutes without trouble, you should have zero issues with Week 1, Day 1 of C25K. My guess is that you are trying to run too fast.

Based on what you posted, you should NOT need extra rest days. If you do, you're most likely doing it wrong.

i am also morbidly obese. i had to do two weeks of my OWN jogging/walking program to even work up to W1D1 of c25k. i also had to repeat the first week because i was not ready to move onto week 2. i took it slowly, modified my running technique so shin splints/hip pain did not hinder me, and now i'm progressing just fine.

listen to your body. the last thing you want is to push too hard, injure yourself and then be out of your routine while you heal. then you'll be back to square one. NOT WORTH IT.

good luck!

In my opinion (and this is TOTALLY my opinion) "morbidly obese" are the folks who ride those motorized carts in Wal-Mart for the sole reason of being too large to comfortably shop under their own locomotion. They would not be training for a 5K. I doubt that's you...but again, that's my opinion.

I am an IT guy - I sit in front of a computer all day. My girlfriend is a runner and suggested I try C25K last year. I did and thought I was going to pass out in the street after that Nazi woman blared the third "Begin running" command into my ear. I was done. I uninstalled the app and went back, to walking at a brisk pace.

This year, however, I started going to the gym with her the first week of January, 3x a week. I researched "beginner" everything and decided to start with cardio (treadmill and elliptical) and some LIGHT weight training. At first we only went for 30 minutes so I did 15 on weights and the other 15 on the treadmill. After a couple of weeks, we bumped it up to 45 minutes and I added the elliptical in my circuit. After adding the elliptical, my respiration and endurance started improving so I stepped up the treadmill, running at 4.5 mph, then 5, then 5.5 and now 6. I would walk two minutes and run two minutes. So I decided to give C25K a try again.

(everything above this is completely useless to the post)

Today was my first day using C25K and it was tough, but do-able. I'll probably be sore tomorrow. My advice to you, which is worth every penny you're paying me for it, is to go at your own pace and build up SLOWLY. We are a instant gratification society, but our bodies do not work that way. Do what you can...what is comfortable and SAFE for you. Treat this like most runners treat their race - you're not there to beat the next guy, you're there to beat your best time.

Good luck on your 5K!

I'm glad you got the 2nd day in I noticed smokinjoe said he worked up to 6 mph before he tried C25K again- eek! Maybe that's a good pace for him, but I finished C25K Wednesday and I can't run faster than 5 mph, 1 or 2 minutes at 6 mph has me feeling like death. I guess I'm just saying if your jogging speed isn't even any faster than your walking speed, you're still jogging, and don't try to push yourself before you're ready.

The advice of waiting another day or so is good.

Make sure that you are stretching your complete body everyday. Even when not working out. It helps with the soreness. I found that if I only stretch my legs, my back starts hurting then my shoulders. I think this will help! Good luck. I am doing the C25K myself.

Go for it guys - but at your own pace.
There is absolutely no problem with taking a rest day between runs (the program only suggests 3 runs a week), repeat runs, repeat weeks - do what you need to do to get moving.
I started C25K about 3 years ago, and I couldn't do all the running intervals on the first day.
So, I took a day off, kept going until I could complete the first day runs, moved onto day 2.... and on it went!
Since then I've run a heap of races, got really fit, got unfit and now I'm back to C25K to get me back on track again.

My best advice when you are getting started:
- good shoes
- good bra (mostly for the ladies!)
- run slow. If you think you are running too slowly, that's OK. Go at a pace that lets you finish the intervals. For now you just need to get some endurance going, speed can come later (or not, I've always been really slow and probably will continue to be slow!).
- don't try to do too much too fast.

Enjoy!

Wow, way to go on running in the snow! I was recently visiting family in the east where it is very cold and snowy and I was thinking of the runners that do it all seasons-I'm spoiled here on the coast!

Glad the new shoes made a difference for you! There are lots of great articles out there on how to take care of your running shoes and how to tell when you're ready for new ones.

I agree with the other posters that if you are exceptionally sore you might be going at too fast a pace on your runs. If you feel too sore for a run on a running day you could always try a walk and then run the next day. Definitely listen to your body. Good luck!

I started C25K on Sunday and made it through W1D1. There was little difference between my brisk walk and my jog...but I did it! I was completely done for the rest of the day...but I did it! Today was W1D2, my calves were still a little sore...but I did it! I'm listening to my body but haven't been stretching...what stretches should I be doing?

My first attempt at a 5K will be May 3rd...9 days before my 24th wedding anniversary and 6 days before my husband and I embark on a 7 day cruise to Bermuda. And dammit, I plan on using the jogging track on the ship!

I also find that after I run (I graduated C25K and now am on the C210K) that five minutes of walking cool down was not enough. I would do that and then sit on my butt the rest of the evening and be sore the next day. I have gotten into the habit of walking approx 15 minutes (leisurely- walking my dog) and I find that helps SO much with soreness the next day.

I also find that after I run (I graduated C25K and now am on the C210K) that five minutes of walking cool down was not enough. I would do that and then sit on my butt the rest of the evening and be sore the next day. I have gotten into the habit of walking approx 15 minutes (leisurely- walking my dog) and I find that helps SO much with soreness the next day.

This can't be stressed enough. I completely agree with recommending extending your cool down walks. It goes a long way to help reduce muscle stiffness later in the day.

Well done, clearly you got past the sore phase and have kept going.

Keep it up.