c25k - newbie runners
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So i'm trying to begin again. I started the program about 3 weeks ago. I completed week 1, but then never continued as I let life just get right in the way as usual. I talked myself out of it. I'm beginning again today. I hope there is someone else in the group just starting that I can be accountable with. If that's you, please add me.
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Where can I find the outline or guideline to begin this challenge?
Thank you0 -
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I am on week 8, day 2. I have never liked running and never thought I would be able to run 3 miles without stopping but it happened. It works.
My advice:
- You will get discouraged but just push through. Don't give in to the urge to quit or to replace a run section with a walk. Don't be afraid to repeat a week just don't skip!
- Shoes! Make sure you have GOOD running shoes - NOT just name brand but shoes that are designed for runners. Do your research on this! If you have or have had planters fasciitis I can give some great shoe recommendations. Replace your shoes every 4 months or sooner if you are running more. Your shoes may seem fine but the support erodes away. This is a huge pain and cost but it will save your feet. If you take care of the shoes you can resell on eBay (I know it's weird but ppl buy them...) Feet pain is what kept me from running for a long time...
- Run with something that makes you visible. I have had to run at all hours b/c of my schedule (and my kids schedule). I run with a light up slap wrist thing on my arm and leg (just google search LED slap wrist). Very visible even during day light hours.
- I also run while listening to audio books. I know, this sounds odd, but it keeps my mind off the pain and helps the time pass. I was running listening to Pandora but would get aggravated when a junk song started playing
If you need any other info or have any questions, let me know. I hope to start the next one (the 10k) app but it may take me forever to finish it! I can't imagine running that far!
Oh, and btw, started at 275, down to 235 so I am definitely not a "runner" build. If I can do it, you can do it! Running makes the weight melt off!4 -
- You will get discouraged but just push through. Don't give in to the urge to quit or to replace a run section with a walk. Don't be afraid to repeat a week just don't skip!
^ This, with bells on. Honestly, the biggest battle is yourself. Your mind will continue to tell you to stop when physically you can keep going. Be prepared to keep telling your brain to *kitten* off.
I ended week 7 on a high by running both the warm up and the cool down - I thought I'd just try it. That run was me smashing through the mental barrier, and it felt so amazing to finally be in control of that!
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I just started it yesterday! I'm hoping I can stick through the whole program this time. Anyone can feel free to add me.3
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Just to add some encouragement here - I have always hated running. At school I would actively avoid running, either by walking around the cross-country route or by pleading "women's problems" (good job my teachers never tracked how many times a month that occurred).
For whatever reason, earlier this year I decided that I wanted to start running. I don't know why, I just did. Downloaded the C25K, and followed it exactly, having enlisted my (very willing) son. It wasn't easy. I'm the first to admit that. I really struggled to finish the first workout - 60-seconds run/90-seconds walk intervals. It was hell. But it got easier as the program progressed.
We finished the program last week able to run for 30 minutes but nowhere near a 5km. So we concentrated on extending the run time a few minutes with each workout (carrying on with the 3 workouts a week). Today, my son and I hit the 5km goal. It took us 43 minutes and 45 seconds, which was not as long as I'd anticipated (I was thinking an hour, based on the runs over the last week). It may have been nearly 50% longer than the 30 minutes suggested by the C25K program but we did it!
We're now going to continue the 5km distance and hope that the time improves naturally, as a result of continuing to run.
But, if I can do this, anyone can. It really is a case of mind over matter. If you have to repeat some workouts, who cares? Just keep trying and you will succeed.6 -
Oh crud. I just realized that I didn't do W1D2 today, I accidentally skipped to the W2 workout. It didn't kill me. What do you think - should I go back to W1 or continue with W2?2
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Keep going @ck2d. I ended up skipping wk4 day 3 and only caught up end of week 5/early wk6 when I ran in a different place which was more hilly, it allowed me to explore the terrain a little.
Certainly week 1 is the one to skip as long as you're not the least fit person.2 -
rianneonamission wrote: »Keep going @ck2d. I ended up skipping wk4 day 3 and only caught up end of week 5/early wk6 when I ran in a different place which was more hilly, it allowed me to explore the terrain a little.
Certainly week 1 is the one to skip as long as you're not the least fit person.
Thanks - I think I'll give it a shot!0 -
I did another 30 minute run as planned yesterday; I'm hoping it gets easier! I'm still shy of the 5k distance, but I walked until I hit the full distance. It took me about 49 minutes (including the distance/time walked during the 5 minute warm up). Not great but I'll take it! At least I know in theory that once I have the endurance to run the entire distance I should probably be under 45 minutes. I thought for sure it would take me an hour.
One more 30 minute run this week, and then I need to decide for sure how I want to proceed next week.
For those just starting, stick with it!2 -
- Shoes! Make sure you have GOOD running shoes - NOT just name brand but shoes that are designed for runners. Do your research on this! If you have or have had planters fasciitis I can give some great shoe recommendations.
@WbrandonT
Can you give some shoe reccomendations? I have plantar fasciitis in both feet and am about due for new shoes. The pain seems to be getting better as I'm losing weight but they still really hurt after working out, even with fancy inserts. Thanks!0 -
mebelfanti wrote: »- Shoes! Make sure you have GOOD running shoes - NOT just name brand but shoes that are designed for runners. Do your research on this! If you have or have had planters fasciitis I can give some great shoe recommendations.
@WbrandonT
Can you give some shoe reccomendations? I have plantar fasciitis in both feet and am about due for new shoes. The pain seems to be getting better as I'm losing weight but they still really hurt after working out, even with fancy inserts. Thanks!
@mebelfanti
Find a good running store Fleet feet is the gold standard. Get fitted. Shoes are like support undergarments they're highly personal and should be fitted by a professional.
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Week 4 is not going so great, tbh. I've done days 1 and 2 and have only been able to do one of the four 5-minute intervals straight through.
I'm gonna do day 3 as well as I can, and if it doesn't go better, I'm gonna go back and do my Week 3.5 again.0 -
Did you complete week 3 @thewindandthework? If so, don't go back to a week three run, just re-do week four.
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Yes, I completed Weeks 3 and 3.5.
The 3.5 I created is a little different than the ones I later realized other people have made, but pretty much the same thing. It's an intermediary week that's more challenging than 3 but less so than 4.
I was thinking if I get through W4D3 and can do one of the fives, I'll just repeat W4, nbd. If I can't do either, then I'll redo 3.5. Or maybe a Week Three And Three-Quarters, even.
Obviously I'm not married to doing things the way they're written, and I'm not in a hurry. I just want to make progress.1 -
I actually found going back to Week 3 really helpful when I was struggling with Week 4, which in turn put me in better form for Week 5 IMO. Starting Week 6 today yay!1
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tinkerbellang83 wrote: »I actually found going back to Week 3 really helpful when I was struggling with Week 4, which in turn put me in better form for Week 5 IMO. Starting Week 6 today yay!
Looking at my paper copy where I made notes. Week 3 is 9 minutes of running per day week 4 is 16. That's a pretty serious jump.0 -
Ah, I see what you mean now. I thought by 3.5 you meant dropping down to either run 2 or run 3 in wk3. Serves me right for making assumptions...
The week 3-4 jump is indeed very big. Also week 6: day 2 is 2x 10 mins, day three is 20 mins without a break. But yes, the week 3-4 jump is also the first time you have to properly fight with your brain to keep going.
I think that's the good thing about C25K: It's not just about learning to run. It's about training your mind to adopt a can do attitude, and that is so very valuable (in all aspects of life).1 -
Today is my week 4, day 1. I'm so nervous!1
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I just finished the C25K and ran my first 5K race last week while I was on vacation in Iceland. I still hate running, but now I can hate it for a full 5K
When doing the program, I found it helpful to plot a 5K route using MapMyRun. I'd do the C25K workout, and then walk the remainder of the 5K afterwards each time that I worked out. I tried to push myself a bit by running through some or all of the cooldown time of the workout since I would still be walking afterwards.
The running intervals certainly ramp up significantly after week 4. Setting a sustainable pace is key; a lot of people push too fast and run out of steam. Speed will come with time.5 -
Got rained on today!
But it was actually brilliant - cooled me down and cut the humidity.
Week 2 done.3 -
W3D1 was a piece of cake. I went early - before the sun was fully up - and I'm sure the temperature being 20 degrees less than what I'm used to helped a lot.3
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Nice, nothing like a cool morning for a run. It's my preferred time of day too!0
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I struggled Friday to complete my 30 minute run...ugh! This weekend was crazy so unfortunately I didn't really think out a plan as far as what I want to do now that I've finished C25K. I'll try to look into those other programs during my lunch break today if I have time. If not, I'll just go for another 30 minute run today.0
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I managed to do both 5 minute intervals of W4 for the first time! I did extend the walking intervals a little, but I did the running bit as written, so I'm just going to repeat W4 until I get it as written 3 times in a row.4
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So I began W2D1 yesterday. It was bad. I was glad there were only 6 run intervals. I don't think I could have gone many more. I have found running in the morning is better than running in the nights for me on the weekends. I'll talk myself out of it if I wait to late on the weekends. I just need to get up 30-60 minutes early so I can beat the sun.2
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So I began W2D1 yesterday. It was bad. I was glad there were only 6 run intervals. I don't think I could have gone many more. I have found running in the morning is better than running in the nights for me on the weekends. I'll talk myself out of it if I wait to late on the weekends. I just need to get up 30-60 minutes early so I can beat the sun.
It gets easier once you get used to it.
Slow down! A lot. You can work on your pace later. Long distance running isn't about sprinting.
Congrats on the start!3 -
I know, the first one feels awful, but it does get easier @cmon288! As @ck2d has said, slow down. I found that in week two I had to run more slowly. By the time I got to week 4 I had slowed down even further. Only now that I am in week 8 I can start working on speed.
But do keep telling yourself there's fewer run intervals each week. You might run for a little longer, but you don't have to do it 8 times. This week it's 6, next week it's only 4. Mind over matter and all that...
Morning running is nice, there is something about the cool air that is refreshing and invigorating. Perfect start to the day!1 -
How are you getting on @thewindandthework? Is week 4 getting easier?1
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