World's worst runner / C25K
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Reading your posts about going 6MPH on the treadmill, I am starting to think maybe I am going too slow? I only do an easy jog at 3 mph...I may need to bump myself up some more!
Great job on all you have accomplished!0 -
Tons of good advice here - the main thing is not to rush it and not to hurt yourself and to ENJOY. So, slow down a bit. If you do have good shoes, maybe experiment with your form - make sure you aren't pushing off too much with your toes (gives a lot of calf and shin pain), etc. Not to be a proponent of any specific running form and touch off a big debate, but if you are getting sore doing it how you currently are, try changing it. For me, when I first started, I did small (1/2 block) runs barefoot because that would give you immediate feedback on where you are landing and how you are pushing off (where the shoes tend to cushion so much you don't get the feedback). So, experiment. If you have a treadmill, run for 1/4 mile on the treadmill barefoot and see where the pressure feels on your feet.... and then you can get a sense of changes you might want to make. If you heel strike, maybe you need to midfoot strike, etc.
The big thing is to relax and not hurt yourself. You can repeat days as many times as you need to get comfortable. There's no pressure. Only you are driving yourself so just be safe and run at a pace that lets you smile now and then!0 -
it's probably been said a million times but:
shoes - get fitted for the right ones for your foot
stick with it - it doesn't really matter when you finish C25K, keep repeating until it feels better.
You are not the world's worst runner, that would be the one who never ever gets off the couch and does anything.
I got new shoes at around Week 5 or 6 if I remember correctly, made a HUGE difference.0 -
Double check your shoes, and (as someone who has completed this program) make sure you aren't running too fast when you run. It's VERY easy to speed up a bit...especially since you're really proud-and rightfully so- of getting this far. Slow down and relax...you've done great, and you're doing great.
That's exactly what I was going to say. I completed C25K and I had some issues with shin splints. Once I got fitted for running shoes, I was good to go.
I also went to fast for my own good. Try not to be too speedy. It can make it worse.
Not everyone is born a runner, but we can certainly try! Completing the program is what started my love affair with running. There was no turning back after that. Good luck to you!0 -
Just keep going. I did the program last year and many days thought I was going to die. But each day got better. I couldn't imagine running as fast as you do so don't be so hard on yourself! I am about to start the program again and I can't wait to feel the difference. You CAN do it!0
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If you're just starting out, there's nothing wrong with 3 MPH. C25K is about building up distance, not speed. Once you can run the whole 5K, then you can start to work on doing it more quickly.Reading your posts about going 6MPH on the treadmill, I am starting to think maybe I am going too slow? I only do an easy jog at 3 mph...I may need to bump myself up some more!
Great job on all you have accomplished!0 -
You don't HAVE to run 100% of the time.
Run 10 Min and walk 1 and repeat as many times as you want..0 -
Slow down in your pace and you'll be able to run steady. Remeber that slow is smooth and smooth is fast. As for the feet, shin, hip pain. I would look at getting new shoes. Did you go to a running store and get shoes that feet your feet and stride?0
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Bump0
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I can second, third and fourth this! When I started out there weren't so many casual runners out there and I was led to believe anything slower that 6mph wasn't worth lacing up your trainers for. Nothing could be further from the truth! If you just change that action from walking to running you're running, whatever your speed. Get that endurance in the bag and a speed suitable for you will come naturally with time. I still think a 13-minute miles is pretty whizzy and I've been running for 15 years!
If you're just starting out, there's nothing wrong with 3 MPH. C25K is about building up distance, not speed. Once you can run the whole 5K, then you can start to work on doing it more quickly.Reading your posts about going 6MPH on the treadmill, I am starting to think maybe I am going too slow? I only do an easy jog at 3 mph...I may need to bump myself up some more!
Great job on all you have accomplished!0 -
I meant NOT of course, my typing's even worse than my running :sad:Now you're going to take my World's Worst Runner crown from me!
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Bump!
I'm in the middle of redoing Week 6 right now, I did it, but my speed was only 5.5 mph, I want 6mph so I can run the 5k in 30 min, so I'm redoing week 6. Today I did day 1 and running at 6mph, on the treadmill, and walking at 3.5 mph was really hard work, but I did it!
I'll get back later and read all the great advice on this thread!0 -
I did C25K week 5, workout 3, this morning, and it was easier than I expected. I jogged a lot of the 20 minutes uphill, but I never got out of breath. I think my endurance has been built up with another 3-4 miles of brisk walking after the jogging part. I'm kinda old (60), so I may have an edge when it comes to endurance. 0
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Not sure if anyone will check back in on this old thread - but just in case - I wanted to let you all know I started week 8 last night. I can't believe it, but I'm running 28, uninterupted minutes - and it feels GREAT. The key for me was going slower. I'm about 5 MPH, but sometimes if I get a peppy song on itunes I kick it up - a smidge. By the end of next week, I'll be a C25K graduate. I'm signing up for my first 5K 4/28/2012 and I'm quite pleased with myself.
I can't thank you all enough for your overwhelmingly kind response and great advice!!! Love MFP'ers....XX0 -
Give it some time for your fitness level to catch up. You may need to do some strength training to build the muscles in your legs, hips, and core. I started doing C25K, but I got bored with it. After I developed my fitness level through it and doing classes like Step Aerobics, at my gym--I started running outside for fun. I'd say I'm the worst runner because I can't quite complete a 5k without stopping a few times, but I'm getting better. It still takes me over 40 minutes, but I can tell I'm getting better. I don't catch my second wind until after halfway.0
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That's fantastic, thanks for coming back with an update! :flowerforyou:Not sure if anyone will check back in on this old thread - but just in case - I wanted to let you all know I started week 8 last night. I can't believe it, but I'm running 28, uninterupted minutes - and it feels GREAT. The key for me was going slower. I'm about 5 MPH, but sometimes if I get a peppy song on itunes I kick it up - a smidge. By the end of next week, I'll be a C25K graduate. I'm signing up for my first 5K 4/28/2012 and I'm quite pleased with myself.
I can't thank you all enough for your overwhelmingly kind response and great advice!!! Love MFP'ers....XX0 -
You finished! That's great. I did the C25K program a few months ago...and I was discouraged several times along they way...I even sprained my ankle at one point and had to take 3 weeks off in the middle. But I finished. I completed my first 5k about 2 months ago and am starting to up my running time. I have good days still and "ugly" days still...just like with any exercise.
A piece of advice I read on these boards when I was discouraged really helped: if you need to repeat a week...do it. Just don't stop altogether. Progress is progress...even if it takes a bit longer.
You will do it. :happy:0 -
This is still one of my most favorite topics - everyone who replied was so helpful & kind - such a good example of what MFP is about. One more follow up for anyone who checks up: I'm a runner now! I completed the C25K program in April, and I'll be running my 4th 5K race today. I jog about 4 times per week and am currently logging around 15 miles per week. I LOVE WHAT RUNNING HAS DONE FOR ME, both mentally & physically. For anyone starting a program who feel they can't do it - please read through the thread here - you can do it. My favorite pieces of advice:
* If you can run slower, you're going too fast. Endurance first, speed will come later
*Go to a running speciality shop for shoes, if possible
*Don't jump ahead in the program in the beginning
*If you have to repeat a week, go ahead
*Rest days - just do 3 days per week until you complete the program
*Dynamic stretches pre-run, static stretches post
Those are my favorite pieces of advice. I'm going to slowly (not more than 10% increase per week) build to 20 miles per week, and get through multiple season's so I can definitely call myself a runner haha - and my goal for next year is to run a 10K. Thank you to everyone who posted advice - it TRULY helped & I appreciate it!0 -
For someone just starting out on the c25k, this thread is so encouraging! Thanks for all the comments and tips. I had a really tough run yesterday and I think it's a combination of the heat, my speed (need to slow down!) and wearing the wrong shoes. Thanks for all the ideas and inspiration!0
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I'm working my way through Galloway's Book on Running and his 5k/10k Running book and he is big on walking breaks all through the training. Maybe look at adding more walking breaks in. Your legs will thank you and your running periods will probably go a lot better.0
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That's fantastic! All you need to do now is wean yourself off using the word "jog" and you'll be a true dyed-in-the-wool runner! 0
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