C25K. Does it really work?

Hannahwalksfar
Hannahwalksfar Posts: 572 Member
edited August 2019 in Fitness and Exercise
Hi, I’m looking at learning to properly run longer distance. I run about a Km with a Km break and repeat but I’d like to be able to keep running without having a break in between. Someone recommended c25k and I’m just wondering it really works? Anyone had success? Is it free?
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Replies

  • saresimsr36
    saresimsr36 Posts: 128 Member
    I've read a lot about it leading up to today as I just started the program this morning. Everything I read was positive with a few negatives that focused mostly on people expecting it to lose weight for them. Day 1 down. I enjoyed it.
  • Hannahwalksfar
    Hannahwalksfar Posts: 572 Member
    Thanks so much! I currently walk at least 10km a day hiking uphill 80% of my walk. I intermittently run some of this. I have been fitted for shoes as I have slightly knocked knees so need proper shoes anyways. The other stuff I didn’t know. I run quite fast now which is probably why I’m burning out so fast.
  • mbaker566
    mbaker566 Posts: 11,234 Member
    Yes, it will help you run for 30 min. it won't necessarily be a full 5k.
    @emmamcgarity has good advice
  • Chris144mph
    Chris144mph Posts: 66 Member
    It definitely helps improve your stamina & yesto weight loss I've lost 2 stone steadily since I started in February using the app & monitoring my food but having never run before my friend & I often repeated runs until we felt comfortable before moving on to the next.
    Do try to have a running partner for support and motivation it helps!
    Dont worry too much about the scales though as I was upset to begin with but I've gone from a size 20 to a 12/14! & my blood pressure is now perfect (according to my practice nurse) so it all going well!
  • klrenn
    klrenn Posts: 245 Member
    mbaker566 wrote: »
    Yes, it will help you run for 30 min. it won't necessarily be a full 5k.
    @emmamcgarity has good advice

    You can set it to do your intervals by distance instead of time. Then you end up running 5k by the end, but not necessarily in 30 minutes.

    OP, I definitely recommend C25k. I was someone that swore she would never ever ever run, but I finished the program, loved it and then spent a few years running 5k races (never got fast enough to even hope to win, but it was fun to participate)

    Best tip I received was to make sure you’re taking the running intervals VERY slowly.
  • aokoye
    aokoye Posts: 3,495 Member
    I did a different C25k program (Garmin's interactive coach thing more specifically) and yes, it definitely works. That said, don't be afraid of repeating weeks if you feel like you need to.
  • heybales
    heybales Posts: 18,831 Member
    It can.

    Depending on amount overweight, I've seen a very old program that pre-dated (or perhaps was bases for) C25K that was based on the interval nature matching amount of weight lost. Meaning you lose 5 lbs you increase the amount of time running vs walking.

    Because I have heard of more than a few that tried running when very overweight because they loved it so much, but by the time they got down to more reasonable weight where they could go longer and faster their knees were already blown.

    So as much as I hate the phrase "listen to your body" - do listen to joints even if you don't have a lot to lose.
    Sore is one thing, pain continuing is quite another.
  • springlering62
    springlering62 Posts: 5,138 Member
    It doesn’t work on Apple Watch unless you carry your phone and I like empty hands and pockets when I run. So I just did it on my own, running and walking fast, alternating, until I built up some stamina. I started about two months ago, try to run at least three times a week, and ran 7k yesterday, which surprised even me. (Previously I hadn’t run in 40+ years.)

    As Emma said, I have a strong and helpful background in walking, too, at least for the last 9 months or so. Nine months? It’s been like birthing a new body, lol.

    Best advice from a total newb, is

    *go get fitted for quality running shoes at a running specialist. The nice walking shoes I got at the New Balance store are great for walking, but I lost a toenail because of bruising because they didn’t fit properly for running. Running shoes make a world of difference in comfort.

    *dont push yourself too hard or too fast at first. I’m about the slowest runner you’ll ever see, but I’m trying to build stamina before speed

    *others here recommended Body Glide for underarm chafing- which happens at random frustrating times for no reason I can figure out and is quite uncomfortable. Body Glide or the like is a godsend,

    *My PT is also a longtime runner, and her advice has been good. Run UP hills for endurance, and don’t try to pick up speed coming down hills. That’s where runners get hurt, because if the uneven stride and tendency to lurch forward.

    *as you build endurance, permit yourself to stop, but also ask yourself “can I challenge myself to make it to the next corner” or “to the school on the next block” or “to that tree” etc.

    *be aware of the cracks and uneven sidewalk spots, and where the nut trees or magnolias shed things that roll under your feet, I watched a friend break an ankle on a magnolia “cone” during a simple casual walk, so I’m really cautious about gravel, nuts, and things like that,

    I am so fortunate to have an absolutely lovely run through a beautiful historic district, and mostly on wide surfaces. There’s always something to look at.
  • heybales
    heybales Posts: 18,831 Member
    For those that don't want carry a phone to tell you when to change run-walk-run, there are several cheap Timex Ironman watches that have interval function on them.

    You can set continuous mode and just do as many sets in time desired, can set specific # of sets, change the timing of course.
    Works great.
  • fdpike
    fdpike Posts: 2 Member
    I started trying to run in Summer of 2017 and used the C25K app to run my first 5k in october of that year, then moved to the C210k app to run the Turkey trot in our town that year also. I really enjoyed it and now consider myself a "real runner"
  • pondee629
    pondee629 Posts: 2,487 Member
    C25K, and similar programs, work as long as you do.
  • TrishSeren
    TrishSeren Posts: 587 Member
    When I could run with no problems I loved C25K, I went from never thinking I would ever be able to run 5km to being a full-fledged running addict.
  • middlehaitch
    middlehaitch Posts: 8,381 Member
    edited August 2019
    heybales wrote: »
    For those that don't want carry a phone to tell you when to change run-walk-run, there are several cheap Timex Ironman watches that have interval function on them.

    You can set continuous mode and just do as many sets in time desired, can set specific # of sets, change the timing of course.
    Works great.

    Neither my SO or I are into fitness devices. However, he has used his Timex Ironman for as long as I can remember for his running.

    Not a marathon runner just likes working on beating his 10km’s times.

    He recently had to replace it and was so disappointed that he couldn’t have differing ring tones, he got over it.

    Cheers, h.
  • naynerrn
    naynerrn Posts: 8 Member
    Yes it does. I did a C25k 8 years ago and couldn’t make it past week 3 which was running for 3 minutes consecutively. Now I’m training for my first half marathon. Just remember to listen to your body. No matter how far you go or how fast, you’re still better than the person on the couch.
  • durhammfp
    durhammfp Posts: 497 Member
    I know people who have used None2Run, which is similar but longer and slower, Some people do well on it.

    https://www.nonetorun.com/
  • NadNight
    NadNight Posts: 794 Member
    I’ve just started it and I’m only two sessions in but enjoying it at the moment....ask me how I feel when I have to run for more than 5 mins 😂 I’m glad people here have given it positive feedback, I’m looking forward to when I can do a run i look at now and think ‘no way’
  • samhennings
    samhennings Posts: 443 Member
    NadNight wrote: »
    I’ve just started it and I’m only two sessions in but enjoying it at the moment....ask me how I feel when I have to run for more than 5 mins 😂 I’m glad people here have given it positive feedback, I’m looking forward to when I can do a run i look at now and think ‘no way’

    As memory serves around week 4 (or maybe 5) there is a pretty significant jump on the running time.

    When that came around I thought "no way I can go that far". Almost talked myself out of it.

    BUT - I did it. I had it in me, and the feeling when I cracked that run was incredible.

    C25K really does work, so make sure you keep faith with it!