C25k - Beginner

There is a C25K group that you might find useful to review. It sounds like you're going too fast, which is a fairly typical issue for new runners.

http://www.myfitnesspal.com/forums/show/47-couch-to-5k-running-program-c25k-

I'm assuming you're jogging as slow as possible and still getting an insane heart rate? If not, slow down even more. You'll get used to the hills, it will just be a bit harder than your average c25k-er. The up side is you'll be a stronger runner than your average c25k-er once you finish.

I'm assuming you're jogging as slow as possible and still getting an insane heart rate?

The originator isn't talking about an excessive HR there, and not surprising when on hills.

My theoretical MHR is 176, in practice that's still in my aerobic zone, albeit at the top end.

190 is not excessive? She can't keep it up for 60 seconds, I'd say that's a good sign that it's excessive.

When I first started the program, I began outside and after about 4 months, I had barely made it thru Week 4. I repeated many days. While I lost weight and a nice amount of inches, I was shocked that my endurance had not increased much. At any rate, due to change in daylight hours (I ran at 6am), I started using the treadmill and within three weeks I was able to run 25 minutes nonstop at 5mph. (This was last year) so my endurance has increased after all! I say all that to say that running outside IS TOTALY different than running on a treadmill. When outside, there is nothing under you propelling you forward, that is all you. Hills just add to that and make it more difficult. I say keep going! It will get easier with time!

Now 6 months and no exercise later, I was able to start C25k on the treadmill at Week 4 and I am on track and now on Week 6. I will be outside starting next Monday so i need to prepare for a less than stellar performance.

Good luck!!

190 is not excessive? She can't keep it up for 60 seconds, I'd say that's a good sign that it's excessive.

That just means that the originator is going too fast, the HR is in the anaearobic range for her, so the training effect of running at that pace isn't significant. Regardless of all the advocates of high intensity intervals on this site, it's only going to make a difference to an already trained individual.

You'll note that I've already made the observation about pace being too fast and to slow down... But the whole theory of MHR and zones is a gross approximation, to the extent that it's not a particularly useful training tool. As I've already highlighted, my peak heart rate can be nearly 12-14% higher than my theoretical maximum. Make of that what you will.

For a 21yo 190 is not insane it's just not sustainable in an untrained individual.

I'm assuming you're jogging as slow as possible and still getting an insane heart rate? If not, slow down even more. You'll get used to the hills, it will just be a bit harder than your average c25k-er. The up side is you'll be a stronger runner than your average c25k-er once you finish.

That's what I'm hoping!!

I started with C25k around 100lbs and 12 montsh ago. I now run around 20-25miles a week. Where I live is very hilly and whilst it was tough when I started I now actually enjoy the challenge of the hills. I did C25K in part on the treadmill and in part outside ad whilst outside was tougher at first it was also more enjoyable and I think beneficial to my running now. Funnily enough I now find the constant pace & incline on the treadmill far harder than running outside. As others have said slow down, then slow down some more! it took me weeks before my running pace was actually faster than my walking pace. Don't worry about running quickly, that comes as your stamin improves and you do more distance. it doesn't matter if you walk at 4mph and are running at 3.8mph. These early weeks are to improve your stamina but also get your muscles and joints slowly used to running so the running motion is more important than the speed at this stage.

Personally I'd say stick to your road. You'll feel great when you crack it and at some point you'd have to ditch the treadmill and run it anyway. You'll start to see running is as much mental as physical, mentally you'll want to quit far sooner than you physically have to quit. Because of this if you ditch the hills now, they'll be tougher still when you come back to tem as mentally you'll have built them up to be tougher than they are.

good luck

When I first started the program, I could hardly complete the first couple of weeks. I had to redo some days. If I didn't complete a day, I redid it the next time. Now I'm at week 8; you'll be amazed at how far your body will come in such a short amount of time. It just takes patience - slow down, enjoy the exercise. Slow and steady wins the race!

Also, about treadmills: when I run on them, I use the "hills" program. This gives an incline that goes from 2 to 6 as you run. It really mimicks real hills and better prepares you for running on the roads!

As many have said before slow down and also work on your breathing. I am on week six and have been doing it inside on a track, I really struggled with week 2 until I working on being a belly breather vs a chest breather. Repeated week two and once I had my breathing down it made a huge difference. Keep it up you will be amazed at the progress, I ran 12 minutes straight yesterday, I have done that since high school 20+ years ago.

There is good info here on breathing
http://www.runnersworld.com/running-tips/lung-power?page=single

If yopu want to become a "serious" runner I suggest purchasing a GPS watch. I have a garmen 301 (maybe its a 305, i forget). Many have heart rate monitors as well.

For someone just starting out there are a number of acquisitions that are more useful than a GPS watch; shoes, clothing etc.

For someone just starting out something like Runkeeper or Endomondo will be perectly adequate for pacing and post run assessment of progress.

As many have said before slow down and also work on your breathing. I am on week six and have been doing it inside on a track, I really struggled with week 2 until I working on being a belly breather vs a chest breather. Repeated week two and once I had my breathing down it made a huge difference. Keep it up you will be amazed at the progress, I ran 12 minutes straight yesterday, I have done that since high school 20+ years ago.

There is good info here on breathing
http://www.runnersworld.com/running-tips/lung-power?page=single

Thanks for this link. I did W1D2 last night and I run slower than I walk I feel like, but I was still trying to figure out my breathing.

I have the polar ft4. Basic and good enough for me.

I really wouldn't worry too much about HR at the moment, just focus on getting a consistent run going for the duration. Once you've got that then you'll be in a better place to think about HR and how it's moving around.

I've been doing a lot of hilly trails recently and on Monday night flew through a 10K and knocked ten minutes off what I'd done on Saturday on the hills.

I just just just got home from Week 1, Day 3 and (hypothetically) ran to my computer to share:

I took the advice and slowed my pace down a lot. A slow jog (which is probably what it was supposed to be, but didn't realize how fast I was going). BUT, even on my hilly hilly road, I RAN ALL THE INTERVALS! It was tough, but I did it! I may repeat one or two more days of Week 1 before moving onto Week 2, just to make sure I don't push myself too hard and hurt myself. I am really motivated to actually complete this program.
I've always wanted to be excited about running because it's one of those things you can do WHEREVER you go. No equipment really, just a pair of running shoes and you can get a great work out (which is currently what I'm stuck with at home for the summer anyways!) So I figured I may as well start now!

Thank you all for the advice, I'm so pumped right now that I was able to complete it, despite the hilly disadvantage!... but in the end I'm sure it will be a great advantage!
Thank you for all the motivation as well!

Woot, keep it up! And coming from someone who had to learn in a hilly area, it's quickly turns into an advantage!

I'm on the 4th week of c25k, tomorrow will be my 2nd day. Yesterday was brutal, let me tell you! I had to go as slow as possible because my HRM kept yelling at me that my heart rate was too high, so I listened and it made it so much better. Even if you're going slow you're still making progress. At the end of my run I like to gather what energy I have left and sprint my last minute. I was really surprised that with being dog tired and completely worn down I could still do it (I have never been much of a runner and that is one HUGE accomplishment). I also run down my road which has a few hills and then turns into level ground (I'm from Oklahoma, you can't have one or the other lol) and I can say that I would much rather run outside. Treadmills are by far easier, but I feel like I see real results outside running in the elements. Good luck!

I'd repeat week 1 until you don't have a problem. And like everyone else said - slow down!

A poster above me asked about other apps that could be helpful. There is a Zombies! Run! C25K training program that I love. When you graduate from that, there is a Zombies! Run! app that is just for steady state running. It's entertaining to run from zombies (listening to my own music when the zombies aren't about to eat my face, of course).

Any apps better then others?

Five main options really; Runkeeper, Endomondo, Strava, Runtastic and MapMyFitness

Personally I prefer Endomondo as the amount of analysis information is significant, which becomes more important as you start onto longer distances. The subscription version is also comprehensive and has a training plan option.

Runkeeper is solid and reliable, the free version is pretty comprehensive, personally I don't see that the premium version goves a huge amount more. Training plans are included.

Runtastic I found to be a battery hog and the free version is next to useless, it forces you into a fairly expensive premium model with a lot of pay options. PErsonally I'd recommend against this one unless you have a circle of friends who already use it.

MapMyFitness is a suite of apps; MapMyRun, MapMyWalk, MapMyRide etc, so lots of self contained silos of information. from that perspective it's a lot less usable than the others. I also have had issues with synching it from iPhone.

Strava is very popular amongst serious runners and cyclists. Personally I haven't used it but it comes well recommended by those whose opinions I'd trust.

There are some dedicated C25K apps as well but I'd recommend just going sttraight to a grown up app that'll be useful to you after you've finished the programme.

I used a podcast alongside Runkeeper, more recently I've been using Endomondo alongside Runkeeper as I'm doing a 10K speed improvement programme.