C25K?

I loved it. I'd never run in my life before I tried it and now 5K is pretty easy and enjoyable. I got the Zombies, Run! app too and that also made running way, way more fun and interesting.

I think the general wisdom around here is that with the program, don't be afraid to repeat weeks or days if you need to. It'll make it take a little longer to get to running 5K straight through but some people do need the extra time to build up to it and it's okay if you do (and so much better than giving up.)

I actually found the opposite, too, because I was in fairly good shape before I tried it, that sometimes I was able to skip forward when a week seemed too easy. You can definitely do that too. But if you're new to running you shouldn't push it too hard or try to run every day (listen to the rest days!) because if you don't give your muscles time to recover it's a recipe for injury.

I'm on week 4. I love it.

Tips:

1. Take your rest days. I ran two days in a row while starting out and hurt myself.
2. If you feel the need to repeat a day don't hesitate!
3. Get a foam roller. I like this one: http://www.amazon.com/gp/product/B00ARJR796/ref=oh_aui_detailpage_o01_s00?ie=UTF8&psc=1
4. Watch out for cars. Please. Don't trust they can see you even in broad daylight.
5. If dogs chase you stop and loudly yell at them to "go home". Bonus points for yelling at dog owners who stand there slack-jawed watching their dogs chase you. That's happened.

Good luck!

good to know people have skipped days...I thought it was gonna be hard but the first day wasn't. I am going to stick to it as close as possible...I have a color run/walk June 13th...so that is about 6 weeks out...it would be nice if I could run the whole thing.

There is also another 5k in August that I would love to do with my sister....

I loved it. I've never been a runner -- I hated running, actually -- but I decided it was a skill I wanted to learn. I've done a few 5ks now and still can't believe I like them! Everyone else has given you stellar advice about being flexible and being willing to skip or repeat days if you need to. The best piece of advice someone gave me was to run the intervals more slowly than you think you need to. There's a jump in the program where you go from doing intervals to jogging for a longer chunk of time (I think the first one is end of week 5?) and if you've been doing your intervals too quickly, you're going to hit a wall.

I started running again using C25K in late 2012. I ran my first half marathon last August. It is an excellent way to get back in the groove.

Don't put too much pressure on yourself to stick exactly to the written plan. I agree with the others in that if you don't feel ready to move to the next "week" stay at the current one until you feel good about moving on. You have all your life to keep adding milage once your base is built.

Get good shoes and socks. Sweat wicking workout clothes, you music and you're good to go! Oh and register for a 5K a few weeks out....there's nothing like crossing the finish line for the first time!!

Good Luck!

I just started about 5 weeks ago (though I'm on week 3 'cause I keep repeating ones).

So far I'm just amazed that I can run for a few minutes at a time. This is new and different for me.

My main tip is to take some tissue with you in your pocket, in case of a runny / stuffy nose. Also, get a pair of headphones with clips so they won't fall out of your ears while you run.

All this c25k talk has made me decide i really need to kick my lardy bum in gear and get my trainers on and get going tomorrow will be my day 1 wish me luck add me if u can all friends truly welcomed x

I did c25K last summer with the Zombies app. It was great fun, had to go run to see how the story would turn out

Good shoes, good clothes and sunglasses (if its sunny) are a must for me.
Also careful of hills. The really threw off my rhythm in the beginning.

sadlerlj14 wrote: »

Has anyone tried C5K? im going to be trying it starting tomorrow. please give tips, suggestions, experience and more

Do it!! It's the best thing I ever did. I was over 4 stone overweight when I started and I struggled on the first day. I ran competitively as a teenager so for some reason I was upset that at the age of 40, and carrying too much weight, I struggled to run for 30 seconds! I ran religiously 3 time a week for 10 weeks and finished the 5k run exhausted and elated.

My advise would be to get good shoes and a good sports bra. I did the ct5k plan with the local running club who ran the group so that there was always an experienced runner with us doing the timing and encouraging us. Learn how to do a good warm up and a good cool down stretch. I got terribly stiff legs to the point of struggling up and down stairs so if you can avoid that, do! I now run 5 k regularly and have just entered my first charity 10k run

I did it too, as my first intro to running.

I used a podcast that used both tempo music and a narrator who said when to switch from walking to running and back again. The music was faster during the running segments to help with pacing. It was instrumental kinda dance-y / house music, with a really good beat. I liked that the music didn't have words to distract from the narrator.

I would say,
1. Don't start until you can walk solid straight through 30 minutes at a good pace. All the workouts are 30 minutes, and the first week starts right away with alternating walking/running (although with only pretty short running bursts), but if you're not used to being pretty active for 30 min straight, then the first week will be harder and possibly discouraging. The one I started with was "Podcasts for Running", by Robert Ullrey. His is a 9-week program. After that, if you want to move up to longer races, I used the podcast "Podrunner: Intervals", which has episodes for training for 5k, 8k, and 10k, in addition to extra episodes of music at specific beats-per-minute, alternating speeds, so you get interval training at different speeds of running for longer distances or longer periods of time. Those are both in the Apple Store. I'm sure there are equivalents in the Android store.

3. As others have said, don't be afraid to repeat days or weeks, if you feel you're not yet ready to move up to the next level.

3. Take your prescribed rest days.

4. Register for a race in advance. This is the best incentive to stay on track on the weeks. Most C25K plans are 8 or 9 weeks, so maybe register for a race 12 weeks out from when you begin, just to give yourself some wiggle-room. Try and find a fun run - like a color run (look that up - they are possibly the best races ever) - or at least one with a pretty route, like through a park or forest preserve, and not just a road race. The USATF (USA Track and Field association) website has a place where you can search for local races by location, date, length of race, etc. Local running clubs can also be found on MeetUp, and they'll probably know upcoming local races, as will local specialty running stores.

5. Make sure you have a proper pair of running shoes. Not just generic gym shoes, or athletic shoes, but real running shoes designed for running, and only get them from a specialty running store. Only such a place can properly fit you, based on your gate, running stride, foot shape (not just size/width). Most places will have you do a demonstration run for them so they can see your form.

annanavis wrote: »

4. Register for a race in advance. This is the best incentive to stay on track on the weeks. Most C25K plans are 8 or 9 weeks, so maybe register for a race 12 weeks out from when you begin, just to give yourself some wiggle-room. Try and find a fun run - like a color run (look that up - they are possibly the best races ever) - or at least one with a pretty route, like through a park or forest preserve, and not just a road race. The USATF (USA Track and Field association) website has a place where you can search for local races by location, date, length of race, etc. Local running clubs can also be found on MeetUp, and they'll probably know upcoming local races, as will local specialty running stores.

Yes! This! I started C25K in February, and registered for a race in April. I couldn't run before I started the program, but I faithfully completed each day, repeating when I knew I didn't do well. I completed that race last weekend! Now, I run 3 days per week. Although I didn't notice a huge difference in weight loss or strength at first, I started seeing a big difference about half way through the program. I know it helped slim my legs A LOT. The program is amazing.