Non-runners success with C25K???

Oh that's not very encouraging. I have recently bought running shoes and have the app on my phone....just building up the courage to try to run and breathe at the same time. Hate running...had to run 3 miles twice a week in the academy. But it's supposed to be good for you so I thought I'd try C25k. I was hoping it would make running easier

I was definitely a non runner before C25K, it took me two attempts to get through it, and finding parkrun definitely helped me with keeping up with the running.

I am now a Runner, no two ways about it. I'm running 3-4 times a week, averaging around 30km/19miles as I now work through the Bridge to 10K program.

I suffered during program, days where I swear I was running slower than I could walk. Days where I had to tell myself on x minutes until I get a break. I swear some days I almost jogged on the spot, but I persevered, made it through and kept running. I am ever so glad I did.

The biggest tip you will get from pretty much everyone who has been through the program, or is an experienced runner is SLOW DOWN. If you feel good, still slow down. You'll get through it and you'll feel better for it.

I was a non-runner and I managed to complete it, now I run every other day 30 minutes. I still don't feel like a 'runner' as I don't feel these happy emotions you're supposed to get during or after. I just really look forward to when it's finished.

I think it's really more of a mental endurance thing for me. I want to stop and so I think I am tired and going to collapse, etc. But I just have to push through it and convince myself to continue.

I wouldn't give up if I were you. I weigh about the same as you (233 lbs), and I can finally run. I didn't do the C25K, but after looking at what this running plan involves, I'm surprised that I can run way beyond that. I tried several different times to get used to running, and I never could. I would get bad blisters on my feet, and my legs would get tired so quickly, and I would immediately be out of breath. Most of all, my mind constantly got in my way.

I had to go back home for a family emergency, and so I was without my elliptical (which is what I do for cardio). I didn't want to get out of the habit, so I decided to run instead. The first day I walked 7 minutes and then surprisingly ran for 22 minutes without stopping. I had never done that. By the 10th day I was running for 45 minutes straight without stopping. That was just a few weeks ago, and I can now run 5 miles in 60 minutes. I'm quite amazed.

I say all this to encourage you because I never thought I would be able to run, but one day I just decided I had to do it, and it all clicked for me. Don't give up. If it's something you want to do, you will find a way. I think certain people may be more into running, but I think everyone is built to run in one way or another.

Good luck to you!! You can do it!

Hi Kazza,

Firstly congratulations on trying it as so many people talk themselves out of it before even trying it. I am not what I call a runner but more of a plodder (same consistent pace) I started the C25K last year and kind of changed it about to suit my own goals.
Yes it hurts but I found listening to music whilst doing it really took my mind off it. I gave myself a target of a half marathon last Sept for Charity so I couldn't back out as was raising money for disabled kids in my area.
My first few weeks were terrible and I couldn't manage what I wanted to run even though I was trying my best but then as I said earlier my wife told me to try listening to music whilst running so I couldn't hear my breathing (Sounded like a dodgy phone-pest) and this instantly helped.
Running outdoors no matter how fast or slow is better as you have the breeze etc to help cool you down and you can look at scenery etc all which helps take your mind off the run.
Make sure you're getting plenty of fluids and the training will get easier in time. Don't get demotivated and keep plodding on. I finnished my half Marathon in 02:22:23 which I was pleased with. Keep up the good work and good luck.

I think you are going too fast. I would also recommend running outside rather than the treadmill that way you can slow down as you need to rather than trying to keep up with the treadmill.

I have completed the C25K twice both outside. The other day I couldn't get out so ran on the treadmill watching TV, found this so difficult and incredibly boring. Running is such a mind game and I find the music, scenery and ability to adjust my pace to how I feel on a given day helps me push through the whole 30min run (and I can't check the clock every 30 secs). I have also found that stopping for longer than 2 days sees me take a huge backwards step. You might want to try go back to the previous level if you have to stop for a week like before.

I also use a running app that will tell me my current pace so I can slow down or quicken up depending on how the legs feel. Once I got my breathing sorted I found running so much more pleasant.

Good luck, I am so not a runner but feel so good now getting out there and giving it my best shot despite how many times I get lapped!

It takes time to build up endurance with running. Sadly, it won't happen overnight. You have to keep at it. If you have redo another week because you don't feel like you can move on, then so be it. I find that sometimes my bad running days are what is going on in my head, not how my body feels. I say that because I find that a lot of problems people have with running is keeping their head in the game. If you run with a negative frame of mind that you are not going to make it through the program, then you won't. Think yes I can do it. Don't get scared about the longer times. Embrace them and think, hey, I am becoming a strong runner.

Another "you go girl" from me. I was about 212 when I did C25K and now I'm down almost to goal and running 10K every Saturday. It took time and the bravery to step out the door every single time, but it's SO worth it. I can now run in daylight! Where people can see me! LOL!

Great job on getting started... C25K is meant for non-runners, so believe that you can do it and most likely you'll get there.

For me, I started C25K in January 2012... I was 307 pounds, 42 years old and hadn't run more than about 50 feet at a stretch in, oh, about 25 years.

In short, it changed my life. Since that day, I've now run countless 5K races, several 10ks, five 10 milers, five Half Marathons and I'm training for my first full marathon. In total, I've run over 2000 miles!

None of that would have been possible without C25K.

The one thing about C25K that I disagree with is the idea that from no running at all, you can get to running 5K in 30 minutes after just 9 weeks of training. That is too fast of a pace for most people to maintain for that long. I think perhaps 25% of people can do that - and those are usually NOT the people who were truly couch potatoes - just beginning runners.

For the rest of us, a 30minute 5K is a longer term goal. I eventually got one 30 minute 5K completed (ONE!) - and that was 10 months after I started running and I had just finished training for a half marathon - I was in the best shape of my life at that point, and just barely beat 30 minutes (29:46).

Here are my recommendations for C25K...

1. Forget about your pace... if it is too hard to complete the intervals at the pace you are running, slow down - and then slow down some more.

2. Be sure you take the prescribed rest days. Especially as a new runner, you need to give your body time to rest and recover between runs. The body actually gains strength on the rest days when muscle and tissue are rebuilt after being torn down a bit by the workout.

3. If a run feels too hard, see rule #1 above.

4. The program is designed to be challenging... but you will be amazed by how quickly your body will respond. My recommendation is NOT to be too cautious about progressing from one week to the next. If you are able to complete all of the workouts in a given week - even if they felt hard - then you are ready to move on, in my opinion. Week 1 shouldn't feel easy before you move on to week 2. If you can complete week 1 (even if it feels hard) then you are ready to move to week 2. If you go back to week 1 after completing week 2, it will feel much easier. The same with Week 2 after week 3, etc.

5. If a given workout or week feels too hard, see rule #1 above.

6. There is no pace that is too slow. Run at a pace that you can maintain for the running intervals in that workout. "Running" isn't about going a particular speed, it is about the mechanical motion of running (as distinct from walking). If you are moving yourself forward with a motion that has both feet off the ground for part of the time, then you are running.

7. When you think you can't slow down any more, you can - and still be running.

8. Finally... and this is critical... beyond the first 4 or 5 weeks, much of the challenge becomes mental. The body adapts a lot faster than the mind for most of us. Yes, you CAN do this! Your mind will tell you that you can't. Initially, you have to ignore it and tell it who is in charge. Eventually your mind will learn that you can run, and everything will start to come together, but those initial longer running intervals will be a challenge because you may not believe you can do it... you CAN.

Overall, my message is SLOW DOWN and trust the program.

C25K has worked for hundreds of thousands (if not millions) of people by now. It is a very well designed program.

Pay attention to your body and take the prescribed rest days and in a few weeks you will be on your way to running.

Good luck!

Ted

I HATED running. c25k and a year later and i love it. Never thought i would. Slow and steady progress to begin with and then when your breathing and pace combine with a good run day its tough but enjoyable.


If you're struggling, REALLY reduce your speed, its about building your endurance in the early stages.

I just finished my first C25K workout this morning. I'm 6'2", 250lbs. I've never been a runner but I'm giving it a try. The first session turned out better than I thought, particularly considering that I'm still recovering from beach volleyball I played on Saturday (banged up a knee and fighting overall leg soreness).

I love the couch to 5k. did it the first time last year and had to go slow. Repeated it if I felt I couldn't go up in level, and just did the best I could! I was running for 30 minutes straight and doing great until I hurt my knee last fall in a small motorcycle accident.
Just started over a couple months ago, and keep having to back track and redo levels as I have not been consistent.
But DONT STOP. Modify, keep trying! You can do it! I listen to a story on Audible, or listen to music at the same time. My C25K app is on the APP Run Double. It will let me listen to the story or music, then come in over the music/story to tell me when to run and when to walk. I LoVE it.