So you want to start running
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why is running such a thing?
puts on shoes- goes out side... runs.
Why are we over thinking EVERYTHING. it's running.
that being said- great post/write up.
Because I used to just put my shoes on and run. Then I got an overuse injury that made it tough to walk for months. I have a feeling that there are lots of people out there that did something similar. Every physical activity needs a good How-To, if only for injury mitigation.
Great write-up, OP! I hope this does get a pin.0 -
This is really great! When I first started running a year or so ago I found that I really really enjoyed it, but then I twisted my knee( like literally so, I fell and twisted it) and so was out of commission for several weeks. I tried to start up running again using a C25K program but just wasn't able to get back into the swing of things for some reason. But recently now ive started to take it up again.
Im the type of person that I never thought I could actually enjoy running, I deffiantly hated it in school, but when doing it of my own accord and the way that I want to, I really do enjoy it.0 -
I work in Orthopedics. I was an Athletic Trainer before taking my current job in Orthopedic Trauma and Surgery. As an Athletic Trainer, I never was very active. Wasn't until I gave up that job that I realized I wanted to make a difference in my life. So, I started running 9 months ago. I couldn't run more than 30 seconds without falling over in pain or exhaustion. Now, I'm happy to report I do up to 7 miles at a time. How did I get up to this so quick? By taking it slow. Oxymoron, I know. I still run at a super slow pace. I spend two hours on a treadmill to do the seven miles, but I'm out there and doing it. I've sort of hit a plateau right now, and I need to do something to switch it up. I'm thinking I need to switch to elliptical to switch it up for a little bit, and help build more cardio.
Anyways, the only thing I would add to the original post (which was superb, by the way!), is STRETCHING! Stretching can help with so much of the muscle soreness. During my time as an Athletic Trainer, I was studying to become a CSCS. Never took the test for it, but I have the basics. Do a warm-up - just enough until you feel a bit of a sweat starting. Then stop to stretch. Static and Dynamic stretching are super important. Biggest stretch I found that I will NOT run without doing is stretching my calves. Though, I don't stretch like people normally do with it. One of the doctors I work with (a foot and ankle specialist) taught me to stretch my calf by dropping my heel off the edge of a stair. Don't put the toes on the edge of the step - rather - put your mid foot region (the arch) on the edge of the stair, and then drop your heel. This catches all of the muscles in the calf region. I suffered from horrible shin splints prior to doing this type of stretching. About a week after I switched to this, my shin splints were gone and I haven't had an issue with them since.0 -
why is running such a thing?
puts on shoes- goes out side... runs.
Why are we over thinking EVERYTHING. it's running.
that being said- great post/write up.
Because I used to just put my shoes on and run. Then I got an overuse injury that made it tough to walk for months. I have a feeling that there are lots of people out there that did something similar. Every physical activity needs a good How-To, if only for injury mitigation.
Great write-up, OP! I hope this does get a pin.
The overuse risk is very real. I started a c25k program in August. I got fit for shoes and followed the program. I quickly got addicted and started adding miles. Looking back I probably did too much too quickly. After my 5k in September, I went from running 10-12 miles a week in September to logging over 75 miles in October and over 85 miles in November.
Unfortunately I ended up getting posteria tibial tendonitis in both feet. It was likely result of shoes that didn't address my overpronation and running too many miles when I wasn't ready.
Lots of great advice in this thread. But don't overlook the advice to build miles slowly and listen to your body.0 -
I just started C25K yesterday, information very much appreciated.0
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I don´t agree with the statement about all good running shoes being expensive. You can find a good pair of cheap running shoes for 20-30€ if you don´t buy famous trade marks. There are very good house brands in sport stores such as Decathlon, (or Sprinter, Décimas, Otero, etc depending of your country). For example Decathlon´s house brand Kalenji and Otero´s Karhu. And every country has some good cheap trade marks wich are not internationally famous and therefore cheaper (in Spain, Paredes, Kelme, Yumas, Joma, J´Hayber, John Smith etc.)
Anyway some people find it comfortable running in plain, not too cushioned old fashioned slip-ons (me included). But if you need the cushioning just go for cheaper national brands. These are my current 20€ babies:
Tenth Confort, Décimas´house brand.
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cantumelia wrote: »I don´t agree with the statement about all good running shoes being expensive. You can find a good pair of cheap running shoes for 20-30€ if you don´t buy famous trade marks.
30€ = $47.50 and you can find shoes that cheap if you get them on sale. I think the OP is saying that you shouldn't just grab shoes off the shelf at Payless Shoes because "Oh. Cool colors." Get actual running shoes made for..... running.0 -
cantumelia wrote: »I don´t agree with the statement about all good running shoes being expensive. You can find a good pair of cheap running shoes for 20-30€ if you don´t buy famous trade marks.
30€ = $47.50 and you can find shoes that cheap if you get them on sale. I think the OP is saying that you shouldn't just grab shoes off the shelf at Payless Shoes because "Oh. Cool colors." Get actual running shoes made for..... running.
Pretty much. What good are 20 euro shoes if they are the wrong ones? You've still wasted money. Same goes with spending 120$ US. You can buy really expensive shoes or really cheap shoes, and have it be a waste. What matters is whether or not the shoes are right for you.
Personally I wouldn't trust Wal-Mart brand shoes. I've seen too many people do too much long-term damage to themselves in the name of saving a few dollars.
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cantumelia wrote: »I don´t agree with the statement about all good running shoes being expensive. You can find a good pair of cheap running shoes for 20-30€ if you don´t buy famous trade marks.
30€ = $47.50 and you can find shoes that cheap if you get them on sale. I think the OP is saying that you shouldn't just grab shoes off the shelf at Payless Shoes because "Oh. Cool colors." Get actual running shoes made for..... running.
This. My running shoes are a $45-50 model Saucony makes. Cohesion series. They've been perfect for my gait/stride. The main thing is to get fitted and understand what type you need to avoid injury. You don't have to have some top of the line model, but don't grab anything off the shelves.
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This one goes from 5 and 8 minutes (for two days) and then jumps to 20. Then it goes back down.
It's very odd. You'd *think* it would build up to 20, but no. 8 minutes, then 20.
I'm going to check that app out.
It does build up, albeit with a slight walking break.
I did W5D1 today - 3 sets of 5 min runs (15 mins)
D2 is 2 sets of 8 mins (16 mins)
D3 is 20 minutes.
I'm nervous about it, but pretty psyched too.
As loratliff mentioned earlier - don't discredit the programme or yourself.
I didn't think i could run the 60 seconds on W1D1, and I did; I've been running since and loving it.
So though I'm nervous, I'm putting trust in the programme's global achievement, and faith in my own mind and body.
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LazyButHealthy wrote: »This one goes from 5 and 8 minutes (for two days) and then jumps to 20. Then it goes back down.
It's very odd. You'd *think* it would build up to 20, but no. 8 minutes, then 20.
I'm going to check that app out.
It does build up, albeit with a slight walking break.
I did W5D1 today - 3 sets of 5 min runs (15 mins)
D2 is 2 sets of 8 mins (16 mins)
D3 is 20 minutes.
I'm nervous about it, but pretty psyched too.
As loratliff mentioned earlier - don't discredit the programme or yourself.
I didn't think i could run the 60 seconds on W1D1, and I did; I've been running since and loving it.
So though I'm nervous, I'm putting trust in the programme's global achievement, and faith in my own mind and body.
I think that's an interesting setup to the program. The C25K I used (a podcast from Running101, I think) in 2013, all days of a week were the same. So, if Week 5 D1 was 5 minute runs, that's what you also did on D2 and D3 (you repeated). The following week went up to something else (2 sets of 8 minutes, for example).
Just an observation. I remember that the 20 minute run wasn't until nearly the end of the program (Week 7 or 8).
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brandiuntz wrote: »I think that's an interesting setup to the program. The C25K I used (a podcast from Running101, I think) in 2013, all days of a week were the same. So, if Week 5 D1 was 5 minute runs, that's what you also did on D2 and D3 (you repeated). The following week went up to something else (2 sets of 8 minutes, for example).
Just an observation. I remember that the 20 minute run wasn't until nearly the end of the program (Week 7 or 8).
Seems to be the most common on here, with 20 minutes on the W5D3.
Then it goes to more intervals in week 6, Days 1&2 (5/8/5), (10/10);
W6D3 is 22 mins flat.
Week 7 is 25 minutes flat each day.
Week 8- D1/2 is 28 minutes flat.
D3 is 30 mins
Then you run 5 k, in whatever time.
Don't know if this is on several apps, but the one I'm on is 'c25k free'.
In the end, it's whatever gets us up and running, and committed!
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LazyButHealthy wrote: »brandiuntz wrote: »I think that's an interesting setup to the program. The C25K I used (a podcast from Running101, I think) in 2013, all days of a week were the same. So, if Week 5 D1 was 5 minute runs, that's what you also did on D2 and D3 (you repeated). The following week went up to something else (2 sets of 8 minutes, for example).
Just an observation. I remember that the 20 minute run wasn't until nearly the end of the program (Week 7 or 8).
Seems to be the most common on here, with 20 minutes on the W5D3.
Then it goes to more intervals in week 6, Days 1&2 (5/8/5), (10/10);
W6D3 is 22 mins flat.
Week 7 is 25 minutes flat each day.
Week 8- D1/2 is 28 minutes flat.
D3 is 30 mins
Then you run 5 k, in whatever time.
Don't know if this is on several apps, but the one I'm on is 'c25k free'.
In the end, it's whatever gets us up and running, and committed!
Yes, definitely whatever gets people going! I understand now why so many people worry about the 20 minute run, since they start the same week on 5 minute. I was scared of it, too, but the week before I'd done 12 minutes, so it wasn't so big of a leap.
Loved C25K. It's what got me committed to running and I'm nearing the end of 2 years as a runner. Been an amazing experience so far.0 -
LazyButHealthy wrote: »brandiuntz wrote: »I think that's an interesting setup to the program. The C25K I used (a podcast from Running101, I think) in 2013, all days of a week were the same. So, if Week 5 D1 was 5 minute runs, that's what you also did on D2 and D3 (you repeated). The following week went up to something else (2 sets of 8 minutes, for example).
Just an observation. I remember that the 20 minute run wasn't until nearly the end of the program (Week 7 or 8).
Seems to be the most common on here, with 20 minutes on the W5D3.
Then it goes to more intervals in week 6, Days 1&2 (5/8/5), (10/10);
W6D3 is 22 mins flat.
Week 7 is 25 minutes flat each day.
Week 8- D1/2 is 28 minutes flat.
D3 is 30 mins
Then you run 5 k, in whatever time.
Don't know if this is on several apps, but the one I'm on is 'c25k free'.
In the end, it's whatever gets us up and running, and committed!
FWIW, it felt that it was more effective to complete the program based on distance rather than time... e.g., W5D3 was 2 miles, W7 was 2.5 miles, etc. That's the only way to actually be fully prepared to run the full 5K, otherwise if your slower than 10 min./mile, you're going to be covering far less ground in 20 minutes.0 -
LazyButHealthy wrote: »brandiuntz wrote: »I think that's an interesting setup to the program. The C25K I used (a podcast from Running101, I think) in 2013, all days of a week were the same. So, if Week 5 D1 was 5 minute runs, that's what you also did on D2 and D3 (you repeated). The following week went up to something else (2 sets of 8 minutes, for example).
Just an observation. I remember that the 20 minute run wasn't until nearly the end of the program (Week 7 or 8).
Seems to be the most common on here, with 20 minutes on the W5D3.
Then it goes to more intervals in week 6, Days 1&2 (5/8/5), (10/10);
W6D3 is 22 mins flat.
Week 7 is 25 minutes flat each day.
Week 8- D1/2 is 28 minutes flat.
D3 is 30 mins
Then you run 5 k, in whatever time.
Don't know if this is on several apps, but the one I'm on is 'c25k free'.
In the end, it's whatever gets us up and running, and committed!
FWIW, it felt that it was more effective to complete the program based on distance rather than time... e.g., W5D3 was 2 miles, W7 was 2.5 miles, etc. That's the only way to actually be fully prepared to run the full 5K, otherwise if your slower than 10 min./mile, you're going to be covering far less ground in 20 minutes.
There's no way of knowing your distance if you run in terrain outdoors without distance markers. Which is why most people do the time-based version. And those, who don't run a full 5K in 30 minutes when graduating, will eventually reach that speed, so no point in stressing over unnecessary things. Many don't run that fast, but work it up slowly, which is totally fine. Just my two cents.
As for the original programme, it's to be viewed on coolrunning.com and it is nine weeks long, with the 20-minute run being on W5D3. What the spin-off programmes claim C25K to be is another story.0 -
Just download a running app to your smartphone.LazyButHealthy wrote: »brandiuntz wrote: »I think that's an interesting setup to the program. The C25K I used (a podcast from Running101, I think) in 2013, all days of a week were the same. So, if Week 5 D1 was 5 minute runs, that's what you also did on D2 and D3 (you repeated). The following week went up to something else (2 sets of 8 minutes, for example).
Just an observation. I remember that the 20 minute run wasn't until nearly the end of the program (Week 7 or 8).
Seems to be the most common on here, with 20 minutes on the W5D3.
Then it goes to more intervals in week 6, Days 1&2 (5/8/5), (10/10);
W6D3 is 22 mins flat.
Week 7 is 25 minutes flat each day.
Week 8- D1/2 is 28 minutes flat.
D3 is 30 mins
Then you run 5 k, in whatever time.
Don't know if this is on several apps, but the one I'm on is 'c25k free'.
In the end, it's whatever gets us up and running, and committed!
FWIW, it felt that it was more effective to complete the program based on distance rather than time... e.g., W5D3 was 2 miles, W7 was 2.5 miles, etc. That's the only way to actually be fully prepared to run the full 5K, otherwise if your slower than 10 min./mile, you're going to be covering far less ground in 20 minutes.
There's no way of knowing your distance if you run in terrain outdoors without distance markers. Which is why most people do the time-based version. And those, who don't run a full 5K in 30 minutes when graduating, will eventually reach that speed, so no point in stressing over unnecessary things. Many don't run that fast, but work it up slowly, which is totally fine. Just my two cents.
As for the original programme, it's to be viewed on coolrunning.com and it is nine weeks long, with the 20-minute run being on W5D3. What the spin-off programmes claim C25K to be is another story.
RunKeeper
Strava
Wahoo Fitness
Endomondo
iSmoothRun
MapMyRun
Nike+
Runtastic
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Just download a running app to your smartphone.LazyButHealthy wrote: »brandiuntz wrote: »I think that's an interesting setup to the program. The C25K I used (a podcast from Running101, I think) in 2013, all days of a week were the same. So, if Week 5 D1 was 5 minute runs, that's what you also did on D2 and D3 (you repeated). The following week went up to something else (2 sets of 8 minutes, for example).
Just an observation. I remember that the 20 minute run wasn't until nearly the end of the program (Week 7 or 8).
Seems to be the most common on here, with 20 minutes on the W5D3.
Then it goes to more intervals in week 6, Days 1&2 (5/8/5), (10/10);
W6D3 is 22 mins flat.
Week 7 is 25 minutes flat each day.
Week 8- D1/2 is 28 minutes flat.
D3 is 30 mins
Then you run 5 k, in whatever time.
Don't know if this is on several apps, but the one I'm on is 'c25k free'.
In the end, it's whatever gets us up and running, and committed!
FWIW, it felt that it was more effective to complete the program based on distance rather than time... e.g., W5D3 was 2 miles, W7 was 2.5 miles, etc. That's the only way to actually be fully prepared to run the full 5K, otherwise if your slower than 10 min./mile, you're going to be covering far less ground in 20 minutes.
There's no way of knowing your distance if you run in terrain outdoors without distance markers. Which is why most people do the time-based version. And those, who don't run a full 5K in 30 minutes when graduating, will eventually reach that speed, so no point in stressing over unnecessary things. Many don't run that fast, but work it up slowly, which is totally fine. Just my two cents.
As for the original programme, it's to be viewed on coolrunning.com and it is nine weeks long, with the 20-minute run being on W5D3. What the spin-off programmes claim C25K to be is another story.
RunKeeper
Strava
Wahoo Fitness
Endomondo
iSmoothRun
MapMyRun
Nike+
Runtastic
You mean that you're looking at your app constantly? Too much of a hassle for me, sorry, and it isn't ergonomic to hold something in your hand either whilst running. Replied within that context.0 -
These apps will tell your your distance at certain intervals. There are lots of ways to hold a phone without holding it in your hand.
Just download a running app to your smartphone.LazyButHealthy wrote: »brandiuntz wrote: »I think that's an interesting setup to the program. The C25K I used (a podcast from Running101, I think) in 2013, all days of a week were the same. So, if Week 5 D1 was 5 minute runs, that's what you also did on D2 and D3 (you repeated). The following week went up to something else (2 sets of 8 minutes, for example).
Just an observation. I remember that the 20 minute run wasn't until nearly the end of the program (Week 7 or 8).
Seems to be the most common on here, with 20 minutes on the W5D3.
Then it goes to more intervals in week 6, Days 1&2 (5/8/5), (10/10);
W6D3 is 22 mins flat.
Week 7 is 25 minutes flat each day.
Week 8- D1/2 is 28 minutes flat.
D3 is 30 mins
Then you run 5 k, in whatever time.
Don't know if this is on several apps, but the one I'm on is 'c25k free'.
In the end, it's whatever gets us up and running, and committed!
FWIW, it felt that it was more effective to complete the program based on distance rather than time... e.g., W5D3 was 2 miles, W7 was 2.5 miles, etc. That's the only way to actually be fully prepared to run the full 5K, otherwise if your slower than 10 min./mile, you're going to be covering far less ground in 20 minutes.
There's no way of knowing your distance if you run in terrain outdoors without distance markers. Which is why most people do the time-based version. And those, who don't run a full 5K in 30 minutes when graduating, will eventually reach that speed, so no point in stressing over unnecessary things. Many don't run that fast, but work it up slowly, which is totally fine. Just my two cents.
As for the original programme, it's to be viewed on coolrunning.com and it is nine weeks long, with the 20-minute run being on W5D3. What the spin-off programmes claim C25K to be is another story.
RunKeeper
Strava
Wahoo Fitness
Endomondo
iSmoothRun
MapMyRun
Nike+
Runtastic
You mean that you're looking at your app constantly? Too much of a hassle for me, sorry, and it isn't ergonomic to hold something in your hand either whilst running. Replied within that context.0 -
Just download a running app to your smartphone.
RunKeeper
Strava
Wahoo Fitness
Endomondo
iSmoothRun
MapMyRun
Nike+
Runtastic
You mean that you're looking at your app constantly? Too much of a hassle for me, sorry, and it isn't ergonomic to hold something in your hand either whilst running. Replied within that context.
No need to look at the phone.
I have MMR running simultaneously as C25K when I'm running. it stays in my pocket.
I have it programmed so that MMR announces distance at every kilometre.
C25K woman announces at times. So you can choose if you wish.0
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