Couch to 5k

Join us on the forum titled: c25k spring 2014
There are great people on there that are posting about their progress. I'll send you a FR

here's the link to the thread…hope this works…

http://www.myfitnesspal.com/groups/home/20473-c25k-spring-2014

That's how I started running a year ago and now I run 18 miles a week. Didn't hurt the weight loss ticker either. Highly recommend it.

Yes, it's great. Can't say it turned me into a runner, but it gave me the confidence to start other activities I enjoy and when I started I couldn't run for more than 60 seconds.

haha we have that same program going on now at our Y xD Couch to 5k! It doesnt look too difficult to do(the longest you run is 3.5 miles and thats once).
You run twice a week
run/walk 3 times a week(so a jog)
rest twice a week.
Good luck!

I am a non runner and started this program. I did weeks 1 and 2 no problem at all, then i started week 3 and started t get really bad shin splints. Took a month off, in that month i biked like crazy and did strength building exercises and stretches for my shins. The pain went away completely and I went this week and after 2 days of week 3 my shins are hurting so bad i can hardly walk. its very frustrating bec physically I feel like I can do the program but its just my shins! I signed up for a 5K about a month and a half ago thinking I would be able to run it in the beginning of June....now I am not so sure =/ anyone else experience issues with shin splints? If so how did you get past it??!!

I would change my shoes. Shoes make a huge difference in a lot of workouts, but especially running. I have running shoes, I have zumba shoes, and I have cross trainers. You can go to a running specialty shop and get fitted for shoes that can really help with the shin pain.

I'm currently doing C25K now, and I love it! I never thought I would be a runner (more like jogger), but I can honestly say that I AM a runner. Give it a try!

The pain went away completely and I went this week and after 2 days of week 3 my shins are hurting so bad i can hardly walk. its very frustrating bec physically I feel like I can do the program but its just my shins! I

I would suggest reviewing the traffic in the group I linked to upthread, there is a lot of very good practical advice there, equally a lot of support form people at different stages in the programme, and a few who have used it as the basis for our running.

With respect to shin splints, there are a number of potential causes, which include:

Running form - Overstriding, pronation of the foot on landing - This needs focus on taking a short stride and pushing forward with the leg to propell yourself. I find that increasing my cadence helps, so listening to music with an appropariate bpm is useful for that.
Shoes being inappropriate, badly fitting or worn out - Different people have different needs in their shoes, there are lots of threads on here along the lines of what shoes, those that know what they're on about suggest going and getting fitted for shoes, some people just spount get brand x, they're greeeaaattttt. The latter isn't helpful. I'm an overpronator, so I need a motion control/ stability shoes. Someone who supinates needs a more cushioned shoe, someone in the middle needs a neutral shoe. Overpronation is a frequent cause of shin splints.
Muscle imbalance between the shin and calf. You've identified that having tried this it hasn't done the trick.
Overload - Going too far or too fast, too soon. The use of a programme like C25K helps mitigate this for new runners, although the first couple of weeks are quite a step change for many. It may be that your pace is too high. That said, as you've identified that you went from being a non runner, to two weeks of walk run, then took a month off I'd suggest starting from scratch. The gains you made in the first two weeks have disappeared having had a month of no running, so you probably have overdone it.

I trust that helps.

I tried it and loved it till I got shin splints from running (sigh). Switched to the elliptical since it doesn't cause as much wear and tear on me and torches nearly as many calories. Seemed like an effective way to get there.

I finished week one day three today and I'm actually looking forward to starting next week! Early days I know!

I know I'm only new at it, but my number one tip which I saw on another thread on here is DON'T ACTUALLY RUN!!!! - I tried and failed at starting c25k twice previously because I was going too hard in the 'running' sections. You should jog, slowly - work on pacing/stamina for now and worry about speed later. Apparently the advice from the creators of c25k is something along the lines of 'if you could jog slower, you're going too fast'. So wish I had known that before my first attempt!


Good luck!

Is this program similar to what I referenced in http://www.myfitnesspal.com/topics/show/1284252-jenny-hadfields-zero-to-running-program ?

Without all the noise and complication, yes

Hadfield takes the C25K programme and makes it unreadable and complicated

Actually, I graduated from the C25K program yesterday morning. BTW, I'm a 51M who could barely run 30 seconds only two months ago. Yesterday, I ran 3miles in under 30 minutes. Personally, I would do it again. I think it's a great program. My suggestions (worth what you pay for them) are this. 1. Let NOTHING stop you from doing your run. If it's raining, put on a raincoat. This has to be your priority. 2. Follow the plan EXACTLY. The rest days are not there by accident. Your body needs time to adjust to the new strains and stresses. 3. If you want to run faster, save it for the last run of the week, so your body has time to heal over the weekend. 4. Don't compare yourself to other runners. Simply strive to improve yourself from week to week. Good luck on your journey!!

Congratulations on graduating! I agree that it is a great program and that following it exactly (ie rest days) is important. I got to week 7 following the program and couldn't believe my progress. After that I just started running without the program, and can now run 5k in just over 30 minutes! Stick with it even when it seems impossible and you'll see results. Good Luck!

I completed the C25K programme on Saturday and am sooooo pleased !!! I am a 52 year old overweight female and when I started the C25K struggled to jog for a minute at a time ! I am amazed I made it to the end ! One thing, don't expect the scales to show much weight loss as you are building up muscle. What you will see is clothes getting looser and you will soooo much fitter. I huffed and puffed walking up the stairs before I did this and now I'm pretty much jogging up the stairs. I agree with previous posts that you need to take it slowly as this way you should be able to stick it out and avoid injury. I have got a little faster but am only building the speed up very very gradually now that I have finished the programme. Good luck, once you have completed the first couple of weeks you will find it addictive .

But be warned it will stop your weight loss for a bit because you will be building muscle.

Nope, but there will be some water weight gain.

I just started it's, fun, challenging and after you complete a day you will feel like I DID IT!!! Good luck. I use the Zenlabs C25K app.