5K... New Runner
aurie024
Posts: 63 Member
I have always wanted to run a 5k... After nearly 10 years of having it in the back of my mind, I decided to just register for a race in May... I have never really ran before. I downloaded to C25K app on my phone but looking for tips from people with experience! Feel free to add me if you are a new runner and want to go on the journey together!!
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Replies
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C25k is a great app. It has worked for a lot of us.
Most important tip is to run slowly, more slowly than you think you should. The biggest mistake of new runners is to try to race all the time. You shouldn't be pushing yourself to your limit. Take it easy and slow.
Second, don't be afraid to repeat days or even weeks. The plan may be 9 weeks, but some people take a lot longer than that to finish.
Third, if the first week seems too hard, you may need to start by walking. Try doing a few weeks of brisk walking for 30-45 minutes. Then try the one minute runs.
Fourth, don't get overly intimidated by the sudden jumps in time/distance. They sound impossible when you're starting out, but you'll surprise yourself by what you can do. Being able to do the increase is very empowering.
Finally, have fun.16 -
spiriteagle99 wrote: »C25k is a great app. It has worked for a lot of us.
Most important tip is to run slowly, more slowly than you think you should. The biggest mistake of new runners is to try to race all the time. You shouldn't be pushing yourself to your limit. Take it easy and slow.
Second, don't be afraid to repeat days or even weeks. The plan may be 9 weeks, but some people take a lot longer than that to finish.
Third, if the first week seems too hard, you may need to start by walking. Try doing a few weeks of brisk walking for 30-45 minutes. Then try the one minute runs.
Fourth, don't get overly intimidated by the sudden jumps in time/distance. They sound impossible when you're starting out, but you'll surprise yourself by what you can do. Being able to do the increase is very empowering.
Finally, have fun.
Sound advice :-)1 -
I used C25K and completed it, but I actually can't run a 5K! It's still a great program.
My C25K app was for "time" and not "distance" so while I ran for 30 minutes straight at the end of the program, it was not quite 5K. That's because I run *really* slow. But heck, I was 52 when I started it and had never been a runner so I'm good with it. Now that I'm finished with the app, I am working on getting my speed and endurance up on my own to see if I can make an actual 5K.
The advice above is excellent. Take it REALLY slow.7 -
This is awesome.spiriteagle99 wrote: »C25k is a great app. It has worked for a lot of us.
Most important tip is to run slowly, more slowly than you think you should. The biggest mistake of new runners is to try to race all the time. You shouldn't be pushing yourself to your limit. Take it easy and slow.
Second, don't be afraid to repeat days or even weeks. The plan may be 9 weeks, but some people take a lot longer than that to finish.
Third, if the first week seems too hard, you may need to start by walking. Try doing a few weeks of brisk walking for 30-45 minutes. Then try the one minute runs.
Fourth, don't get overly intimidated by the sudden jumps in time/distance. They sound impossible when you're starting out, but you'll surprise yourself by what you can do. Being able to do the increase is very empowering.
Finally, have fun.
In addition to the slowing down bit: you should be able to carry a conversation while you're running. If you're too gassed to talk, slow down. It's a good way to gauge how you're doing.
It may be painfully slow at the start, but you'll progress quicker than you think if you put in the work.
Woo good luck!
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Use C25K and follow the tips above. Do C25k 2-3 x per week, no more often than that!1
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I used C25K and completed it, but I actually can't run a 5K! It's still a great program.
My C25K app was for "time" and not "distance" so while I ran for 30 minutes straight at the end of the program, it was not quite 5K. That's because I run *really* slow. But heck, I was 52 when I started it and had never been a runner so I'm good with it. Now that I'm finished with the app, I am working on getting my speed and endurance up on my own to see if I can make an actual 5K.
The advice above is excellent. Take it REALLY slow.
@jkwolly
same, here but I did complete the 5k distance a few months later. Focus on endurance and distance, don't worry about speed, it will come when your body is ready.3 -
You also want to learn to run properly. Avoid landing on your heels as you land. Try to land more on the mid sole, towards the front of your foot. To accomplish this, the contact point should be below your body rather than out in front of your body. This will make the foot act like a shock absorber which will save your body/knees from impact. There are plenty of good videos out there on proper running technique I'd check out prior to running that way you'll hopefully avoid injuring yourself.0
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First, I think signing up for the event: Awesome idea. I think having an event on the schedule is a huge motivator. Expect to have a lot of fun. The air/energy will be amazing. All ages, sizes of people will participate.
For the C25k, feel free to start ahead of week 1 if you think you should, or to repeat weeks if/when you think you should. I think the important thing for starting is to just get into a routine of walking/running several times a week. Have fun with it.
Since you have until May, you'll be fine. As others have said, don't worry about speed. WHen you reach the end of the program, if your distance is not yet a 5k, then progress by having 2 'short' runs each week of about 1.5-2 miles, and then have a long run day (once a week) where you add a little each week. You decide what works for you. Could be 30-60 seconds added or more.
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C25k is great. Enjoy the race - they are so much fun even if you can't run the whole thing. Lots of people walk. The crowd will pump you up though so you might do better than you expect. Just have a good fun attitude and don't put a lot of pressure on yourself.1
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you always want to start off slowly and try not focus so much on speed right away. Do some walks and mix in some interval runs once you have enough stamina. Always important to drink lots of water and to stretch before and after. Load up on some carbs the night before the run. You'll do fine.1
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The greatest part about running my first 5K: losing track of my time, adrenaline takes over, BAM! I finish with a GREAT time! You can do it!4
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I joined parkrun back in 2015 as they do free to join 5k's in many major parks around the UK and in lots of other countries. I'd never run in my life before but thought I would just give it a go. The first couple were a bit challenging and in truth I probably walked about a third of each run, but after that run I realised it was my mind giving up not my body. Since that day I have run another 62 5k's without ever feeling the need to stop. I have to say I have never been very fast but I do love getting up and just going for it. I have also ran several 10k's with friends. You look fit and healthy, I'd just go out and give it a go. C25K is a good program, I didn't have the patience to do it. Enjoy :-)3
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spiriteagle99 wrote: »C25k is a great app. It has worked for a lot of us.
Most important tip is to run slowly, more slowly than you think you should. The biggest mistake of new runners is to try to race all the time. You shouldn't be pushing yourself to your limit. Take it easy and slow.
Second, don't be afraid to repeat days or even weeks. The plan may be 9 weeks, but some people take a lot longer than that to finish.
Third, if the first week seems too hard, you may need to start by walking. Try doing a few weeks of brisk walking for 30-45 minutes. Then try the one minute runs.
Fourth, don't get overly intimidated by the sudden jumps in time/distance. They sound impossible when you're starting out, but you'll surprise yourself by what you can do. Being able to do the increase is very empowering.
Finally, have fun.
All of this. ESPECIALLY the going slow part. Think "jog" not "run".0 -
I used C25K and completed it, but I actually can't run a 5K! It's still a great program.
My C25K app was for "time" and not "distance" so while I ran for 30 minutes straight at the end of the program, it was not quite 5K. That's because I run *really* slow. But heck, I was 52 when I started it and had never been a runner so I'm good with it. Now that I'm finished with the app, I am working on getting my speed and endurance up on my own to see if I can make an actual 5K.
The advice above is excellent. Take it REALLY slow.
So, I am back on C25K again.
One of the things that I am trying to do this time around is make it so that my 30 minute run is actually 5k when I get there.
....Which means I set the treadmill at 6mph. I had previously been jogging at around 4.
I haven't read this advice before, and maybe I am making a mistake with that. I can tell you that 6mph is a *very* challenging pace for me to keep up for any length of time, and there is *absolutely no way* I could hold a conversation during it.
Anyhow, to the OP, this is a great program. I've started and stopped something like 4 times, but each time has had a lot of positive impact on my health. I just have to make myself stick to the program for once. (:
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Speed comes over time. The longer you go and the more distance you do, then the speed will come.I used C25K and completed it, but I actually can't run a 5K! It's still a great program.
My C25K app was for "time" and not "distance" so while I ran for 30 minutes straight at the end of the program, it was not quite 5K. That's because I run *really* slow. But heck, I was 52 when I started it and had never been a runner so I'm good with it. Now that I'm finished with the app, I am working on getting my speed and endurance up on my own to see if I can make an actual 5K.
The advice above is excellent. Take it REALLY slow.
So, I am back on C25K again.
One of the things that I am trying to do this time around is make it so that my 30 minute run is actually 5k when I get there.
....Which means I set the treadmill at 6mph. I had previously been jogging at around 4.
I haven't read this advice before, and maybe I am making a mistake with that. I can tell you that 6mph is a *very* challenging pace for me to keep up for any length of time, and there is *absolutely no way* I could hold a conversation during it.
Anyhow, to the OP, this is a great program. I've started and stopped something like 4 times, but each time has had a lot of positive impact on my health. I just have to make myself stick to the program for once. (:
If you find 6mph too fast, slow down. You will eventually hit the 5km in 30 minutes!
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Don't force yourself to go 6 mph if that is not an easy pace for you.
When I did c25k I went by distance rather than time. i.e. in week 4 it says jog 1/4 mile or 3 minutes, then jog 1/2 mile or 5 minutes. I would do the distance, at my own 5.4 mph pace. In week 7 it says to jog 2.5 miles or 25 minutes, I would do the 2.5 miles, even though it took me 30 minutes. My daily workouts took a bit longer that way, but I wasn't trying to force myself to do a pace that was too fast for me. That's a good way to get injured.2 -
Another new runner here! I'm taking a couch to 5k class, and it's fun to run with a group! I also practice with the app on my own. OP, I've sent you a friend request. I'm 48 and have NEVER run before, so if I can do this, you definitely can!0
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I don't recommend this plan. To run a 5K in 30 minutes you don't need speed, you need endurance. You absolutely don't want to be running all your runs at a "very challenging" pace. That is a recipe for injury. Even very advanced runners do most of their runs at an easy pace.
So, I am back on C25K again.
One of the things that I am trying to do this time around is make it so that my 30 minute run is actually 5k when I get there.
....Which means I set the treadmill at 6mph. I had previously been jogging at around 4.
I haven't read this advice before, and maybe I am making a mistake with that. I can tell you that 6mph is a *very* challenging pace for me to keep up for any length of time, and there is *absolutely no way* I could hold a conversation during it.
Once you get to 30 minutes of jogging at a conversational pace, if that's not 5K yet, keep gradually increasing the duration and/or frequency of your runs. Your "conversational pace" will get faster as you get more fit.
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I ran my first 5k at age 53 last fall. I began running short distances and gradually increased distance/time. So I didn't follow c25k.
I attribute completing my first and subsequent 5Ks to a variety of regular strength and cardio workouts (in addition to running) the key. Overall fitness helped me get there more quickly than I ever would have imagined.0 -
A lot of great advice here. Another thing that I haven't seen is regarding a treadmill. If you are using a treadmill, you will benefit from setting the incline to 1-2% to best mimic outside running. Having it at 0% is easier, but you may find your pace suffering when it's race day, which comes as a shock to some. Good luck.
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You also want to learn to run properly. Avoid landing on your heels as you land. Try to land more on the mid sole, towards the front of your foot. To accomplish this, the contact point should be below your body rather than out in front of your body. This will make the foot act like a shock absorber which will save your body/knees from impact. There are plenty of good videos out there on proper running technique I'd check out prior to running that way you'll hopefully avoid injuring yourself.
Proper running does NOT mean changing the way your foot lands. All that does is moves the injury risk from one area to another. Do you really want to mess with your achillies???
Short and quick strides. Keep your body straight and swing your arms with your hands near your hips. Everything else will take care of itself.2 -
Welcome to the world of running! Keep your eye on that first race and the training will go by before you know it.
Great advice above about going slower than you think you should. C25K says if you can run any slower you are running too fast. Like others have said, speed will come later.
I will offer differing opinions on two points from above. I ran over 700 injury free miles last year and every stride landed heel-first. Just do what seems natural to you. Second, I run on the treadmill often and never use an incline. As far as the lack of an incline causing a slower race pace, the excitement of the event will take care of that.
Have fun!2 -
Some great advice above. I also wanted to add that learning to run (and by that o mean getting to a point where you can jog/shuffle for more than a burst and not feeling like your lungs are on fire) is an amazing feeling and comes down to consistency - getting out there regularly (2-3-4 times a week) and remembering that every minute or mile of shuffling will make you stronger for next time. I said to myself I would commit for 4 weeks and see where I was at. I've since run a marathon (which I still can't quite believe). Keep your feet moving and you'll see progress. Good luck!6
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Also invest in a good pair of running shoes!0
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Best of luck! I've done exactly the same, signed up for an event at the end of April...but can't actually run!
Day 1 of week 2 of C25K was yesterday, all going well. One bit of advice I did get from someone was to try and extend the program afterwards yourself so that you're actually running for 40 minutes instead of 30. As said above, the 30 minute pace may be a bit optimistic for a beginner apparently.
I also got a gait analysis carried out and got fitted with some running shoes. Expensive, but apparently worth it.
Whether that is a bit overkill for a 5K I have no idea, but I've always wanted to be able to run so I'm planning on taking it a lot further in time.2 -
I had to do the app, repeating days as needed and ONLY 3-4 days a week (every other day)- DO NOT try to run daily as a beginner (could run for 30 min but nowhere close to 5K)... and then I joined a running "group"- we ran outside on a track, basically another 8 weeks of walk/runs, and then we ran a local 5K as a group! I stopped running after a couple of years, but am about to start over again, so I know what it's like!
[*] Follow the instructions the app gives you :-)
[*] Get fitted for good running shoes/insoles if you need them to prevent injuries.
[*] Walk if you need to.
[*] GO SLOOOWWW. You will get faster naturally as your body adapts and your lungs & legs get stronger.
[*] Weather permitting (no ice!) but running in rain & snow are ok- get outside as often as you can, because a treadmill is not like running outside. You will feel like you're running in mud outside compared to the TM!
Notes:
When I started, I was 227lbs (5'4"), like mid-thirties, and only "ran" @ like a 2.3 on my treadmill. Even then I could walk faster than that, but I had start somewhere! After ~ 16 weeks when we ran the first race, I think my time was about 45 minutes. Most everyone was faster than me, and it DOES NOT matter! People will still be finishing around the 60 min mark, sometimes even longer, depending on hills, etc. Sooo, I think pretty much anyone can do it if they want to :-)4 -
You also want to learn to run properly. Avoid landing on your heels as you land. Try to land more on the mid sole, towards the front of your foot. To accomplish this, the contact point should be below your body rather than out in front of your body. This will make the foot act like a shock absorber which will save your body/knees from impact. There are plenty of good videos out there on proper running technique I'd check out prior to running that way you'll hopefully avoid injuring yourself.
Proper running does NOT mean changing the way your foot lands. All that does is moves the injury risk from one area to another. Do you really want to mess with your achillies???
Short and quick strides. Keep your body straight and swing your arms with your hands near your hips. Everything else will take care of itself.
Thanks for this reminder for people starting out. There is NO reason to change your natural running form unless you have a very specific reason to do so, as directed by a PT or doctor. There's no "right" way to run. Personally my natural gait shreds my IT bands so I had to change it, but most people don't.2 -
RollTideTri wrote: »
Thanks for this reminder for people starting out. There is NO reason to change your natural running form unless you have a very specific reason to do so, as directed by a PT or doctor. There's no "right" way to run. Personally my natural gait shreds my IT bands so I had to change it, but most people don't.
I changed my stride (my husband is a tri-athlete and told me how wrong it was
) Not so much the heel/toe thing but that I was using this very long stride (yet I'm not in shape). I was never a runner and the only running I ever did was in middle school when they emphasized going as fast as you can.
I had to learn to take shorter strides, which then changed the way foot hit the ground. It enabled me to slow way down and my knees stopped hurting.
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Best of luck! I've done exactly the same, signed up for an event at the end of April...but can't actually run!
Day 1 of week 2 of C25K was yesterday, all going well. One bit of advice I did get from someone was to try and extend the program afterwards yourself so that you're actually running for 40 minutes instead of 30. As said above, the 30 minute pace may be a bit optimistic for a beginner apparently.
I also got a gait analysis carried out and got fitted with some running shoes. Expensive, but apparently worth it.
Whether that is a bit overkill for a 5K I have no idea, but I've always wanted to be able to run so I'm planning on taking it a lot further in time.
Good shoes help prevent injury, which is definitely worth the money.
Also, you don't know where your running will take you. I started C25k five years ago on a whim. Someone on a Golden Retriever forum said she was going to do it, and wanted people to do it with her. So I said okay, I'll try. When I finished and ran my first 5k, I discovered how much fun racing can be, even when you're as slow as I am. So I joined a couple of running forums to get information and inspiration, and started training for a half marathon. I ran more races, 5k, 10k, 8k, 15k, HM and eventually my first marathon. Now I'm training for my third. I would never have thought that was possible when I started this.5 -
When you complete the app, I encourage you to try a Park Run if there's any nearby, I did my first one last Saturday. They're worldwide, timed 5Ks and completely free! Cause there are so many people there they keep you going and motivated. Really good fun and a great way to kick off a Saturday!!1
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