Another C25K question...from a total non-runner...

petithamu
petithamu Posts: 582 Member
edited September 28 in Fitness and Exercise
Hi all,

I've been kind of on a weight loss hiatus since end of May...I've been on MFP since Dec 10 and was doing quite well the first three months. The last three months I've been really wishy washy about everything so even though I've lost some weight, I've also been gaining back the same weight...I'm just yo-yoing between 135 - 139...so I want to kick start something new and also to give myself another goal to meet.

C25K. I keep hearing about it and reading about it and that it is a great tool for non-runners, i.e. me. I downloaded the app ages ago but due to a knee injury from 6 months ago, I've been really afraid to give it a try. Now my knee is feeling much better, I think it's time to give this a go. I have a few questions though:

1. Do I have to do this on consecutive days? I am currently doing spinning on Tue/Wed and weight training on Tue/Thur. I was thinking of doing the running on Mon, Sat and Sun. Do you think I can still get better even with a four-day break in between?

2. Do you recommend doing this program on the treadmill or outside? I'd imagine it would be annoying to do it on the treadmill because you'd have to adjust your speed every 90 seconds...

3. Do you 'run' or 'jog'?

4. Can you give me some realistic expectation of what I am getting myself into? Is it painful? Is it doable? I must stress...I really don't run...unless it's for the bus...or chasing some woman down in a store who just took a pair of heels I have my eyes on...

Any tips would be great!

Thank you!

Tiffany

Replies

  • epj78
    epj78 Posts: 643 Member
    1. I would do any 3 days of the week.....but I would try to have one rest day in between (I've done back-to-back days before but it's not advisable) so I wouldn't do Saturday/Sunday together.

    2. I love jogging outside and can't stand the treadmill. Others are the complete opposite so really, it's personal preference. I just get bored on the treadmill and think too much about the fact I'm running.

    3. I jog. No running here - not ever. I think the quickest I've ever gotten is a 10:30 mile.

    It is COMPLETELY doable. I never, ever, ever ran. I was the one in Jr. High and High School that walked the track when you had to do the timed mile. I did C25K and ended up liking it so much, I ran 2 1/2 marathons. Then life happened. And now I'm back to learning to love to run again :)
  • jabbogurl
    jabbogurl Posts: 193
    It might slow your progress taking that much of a break in between running. I take sat/sun off usually and Monday's are then pretty difficult. I would say try to do every other day if possible. I haven't done C25K, but I was not a runner at all, couldn't even go around the block! LoL! But I started in January and have done 3 5Ks since. In terms of running vs jogging, the entire purpose is not to initially build up speed, but to build up endurance. So do what is comfortable where you can keep a steady pace. If you can, I would do it outside, its completely different to run outside vs a treadmill. Plus, for me at least, the treadmill is really boring.

    I'd say try it and start the first week and see how it goes for you. Make sure you have the right shoes too!
  • JennieMaeK
    JennieMaeK Posts: 474 Member
    I'm on week 4 of the C25K program and love it.

    The program should be done on non-consectutive days. I do mine Monday, Thursday, Saturday - (except this week I'm Monday, Wednesday, Friday).

    I've only done it outside, but I don't have a treadmill. I really enjoy my outdoor "runs" anyways.

    It's a light jog not a sprint. I listen to the podcasts that another MFP member posted a link for and Laura (the lady on the podcast) is always reminding you it's a light jog. http://www.nhs.uk/Tools/Pages/couch-5K-running-plan.aspx

    It's completely doable. Being on week 4 I am now jogging a total of 16 out of 20 mins (not all at once mind you, but still). Like starting any new exercise program you may experience some discomfort, but I haven't had any pain.

    Good luck to you if you do start. Feel free to add me as a friend and we can encourage each other.
  • paperbagprincess
    paperbagprincess Posts: 76
    Hello! I've been running since December so it wasn't all that long ago that I was new to this.

    1. Do I have to do this on consecutive days? I am currently doing spinning on Tue/Wed and weight training on Tue/Thur. I was thinking of doing the running on Mon, Sat and Sun. Do you think I can still get better even with a four-day break in between?
    A: You definitely need breaks. At the running clinic I was apart of, they said if you run 3 times a week that's perfectly fine and you WILL improve.

    2. Do you recommend doing this program on the treadmill or outside? I'd imagine it would be annoying to do it on the treadmill because you'd have to adjust your speed every 90 seconds...
    A: Because of ur knee issues, I would seriously try to do some running indoors. It's easier on ur body. Running outside is much harder on ur body... and it's a more tough workout... but ur body's health and condition are what will keep you going so I would say pls be careful. I have NEVER had knee problems ever... til' I started running outside. In the beginning they were achy... but now due to lots of proper stretching they NEVER hurt before or after a run :)

    3. Do you 'run' or 'jog'?
    A: I jog. haha a lot of my friends 'run' but I like to go the distance rather than the speed. I say do whatever feels comfortable to you.

    4. Can you give me some realistic expectation of what I am getting myself into? Is it painful? Is it doable? I must stress...I really don't run...unless it's for the bus...or chasing some woman down in a store who just took a pair of heels I have my eyes on...
    A: It's definitely realistic. I met a girl who 12 mths ago was a 200lb smoker... and now runs marathons. She KILLS me at running! In the beginning you might find it difficult, just be careful and aware of what ur body needs. Stretching before and after should help ur body out A LOT!

    You'll probably get a lot of different opinions. The best thing to do is ur research. Some runners swear they NEVER stretch and are against it. I swear BY it cuz it helped my knees from that yucky achy feeling. Running really becomes an addiction and leads you into a healthy lifestyle. It will eventually become social! Every runner I've met has always been so friendly :)

    Good luck with everything and keep us updated!
  • harvick29fan
    harvick29fan Posts: 28 Member
    I love the C25K...when I started, I coulldn't even make it through the 90 second runs and was literally gasping for air by the end. I am now on week 6 and making progress. The program is set up to be run 3 times a week, with at least 1 day off in between sessions.
    I have been running on the treadmill, and eventually will start doing it outside. I downloaded the NHI Couch to 5K program on Itunes for free and it tells you when to walk and when to run.
    I haven't set any speed records. When I started I was doing the walks at 3mph and the runs at 3.3mph. Now I do the walks at 3.8mph and the runs at 4.3-4.5mph. I'm more interested it working on endurance now and not the speed.
    Good luck!
  • maddymama
    maddymama Posts: 1,183 Member
    Get a good shoe.
    I started C25K in Feb and finished in April. I now run 3-4 miles a day 4X a week. It's made me a runner. My most recent 5K time was down in the low 27:00s...yippee.

    1. I think it is entirely doable with a break, but it will be easier for you if you only skip one day between runs. Also, make sure you schedule one day of complete rest each week- not crosstraining, but complete rest.

    2. Outside. Definitely outside. I hate treadmills... so boring and not a good transition for road running if you plan to do a 5K.

    3. I woggled when I started, now I RUN!!!!

    4. The build up is doable. I was never in pain, but I was tired, exhausted during some of the runs. Don't hesitate to repeat a week or two if you need to (illness, etc.). BUT, don't let the idea of the longer runs scare you off. I was freaked out by the idea of the first 20 minute run, but I went slow and did fantastic at it. I then turned around and entered a 5K 4 days later and slowly jogger the whole way.

    Tips: get fitted for great running shoes. Spend some money on them, they will be your best friends on this journey. Also, good music during a run will help you not notice the exhaustion as much. :D Sign up for a 5K that is a week or two past your goal finishing time... that will give you something to work towards.
  • penny_eclipse
    penny_eclipse Posts: 524 Member
    I'm on week 5 and I'm TOTALLY not a running/jogging person...even in school, and I love it.

    I do it with 1 rest day in between each run, and then a 2day gap so I do one week each week.

    It's been fantastic for me, I definitely jog it, rather than run it, and I do it outside, (I can't stand running on treadmills) but I love it, and the pace that the programme steps up the time of the running intervals seems scary but I've found it totally doable (and made me smug when I've managed something I thought wasn't possible!)
    When I started I *really* didn't think I'd a) manage it b) stick to it, c) want to stick to it d) kinda secretly enjoy it and e) actively *want* to run a 5k this summer!

    I'd say go for it, but try not to do 2 days back to back as that'd kill me....

    and...enjoy!!!
  • petithamu
    petithamu Posts: 582 Member
    Thanks guys!!

    I needed to get a new pair of trainers because the old one's got holes in it now so I went to a 'shoe specialist' which prompted me to get a pair of good running shoes. Then we spoke about C25K and he made it sound like I could do it! He had me running on a treadmill to see how my feet lands, it was actually really cool to see! Then we tried on different shoes to correct the way I land so I'm thinking these shoes are probably the best running shoes I've ever owned!

    I really love spinning and I don't want to give that up...I've tried other days but the instructors on those days suck...so either I run Fri/Sat/Sun or I run Mon/Fri/Sun...I am very excited about this now! I've needed a goal for the last few months...I think this may be exactly what I need!
  • ak_in_ak
    ak_in_ak Posts: 657 Member
    For those of you who use the iPhone app which one do you have? I want to start C25K but there are so many options. If you don't have the app what do you use?
  • maddymama
    maddymama Posts: 1,183 Member
    Not an iphone app, but runningintoshape has some downloadable mp3s that I used.... fun music to listen to (although not my normal style of music)... and it was free. Carly is very encouraging on the mp3s.
  • JennieMaeK
    JennieMaeK Posts: 474 Member
    For those of you who use the iPhone app which one do you have? I want to start C25K but there are so many options. If you don't have the app what do you use?

    I don't use an app on my phone either, as most of them just seem to give you a beep or something when it's your turn to run. I like these podcasts and I download each week and put it on my mp3 player. Laura is very encouraging and gives a few tips each week.

    http://www.nhs.uk/Tools/Pages/couch-5K-running-plan.aspx
  • petithamu
    petithamu Posts: 582 Member
    This is the one I downloaded from iTune: http://itunes.apple.com/gb/app/c25k-couch-to-5k/id301233668?mt=8

    There's a guy on it that says 'Run' and 'Walk' when it's time to do so. The music won't stop, you'll just hear him say it as the music is going but the music will quiet down a little bit so you can actually hear him. I haven't tested out on an actual run yet but been playing around with it at home. Looks okay!
  • mdickhaut
    mdickhaut Posts: 26 Member
    For those of you who use the iPhone app which one do you have? I want to start C25K but there are so many options. If you don't have the app what do you use?

    I use "Get Running" on my iphone. It shows on the screen when how much of your run you have left until you can walk again, and there is a british lady that will talk over your music when it's time to walk or run. She also will tell you when you are almost done, during each run. If you run outside, it also says when you are halfway through and to turn around.

    I like it. I used to hate running. I am on week 5 now, and have the 20 min. run tomorrow. Eek!
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