C25K

lmgidney · May 2012

Hey guys,
I am starting C25K tonight

Any tips, tricks or pointers for me????

Thanks!!

therealangd · May 2012

Start slow.
Have fun.
Work on your breathing rhythm.

hbrittingham · May 2012

Don't freak out when you get to week 5 day 3. You will be able to do it, even though you might think you can't. Repeating a week is okay. Don't be too hard on yourself.

spotteddrafter · May 2012

Don't freak out when you get to week 5 day 3. You will be able to do it, even though you might think you can't. Repeating a week is okay. Don't be too hard on yourself.

OMG, I'm starting Week4 on Friday...I just looked at W5D3 and about puked! I'm so nervous about W4D1 - but something I've definitely learned along the way is that this is a HUGE mental task. Seriously, it's way more mental than physical!

Listen to music that pumps you up, slow songs in the rotation are not good.
Don't worry about distance and speed at this point, just concentrate on breathing and finishing each set.
Listen to your body!
STRETCH!

Tomlinson12 · May 2012

I started C25K last night and am actually excited to do it again! I am not a runner in any way but it was a little easier than I expected. I do not have an HRM so maybe I just was not pushing myself enough... I live on a dirt road with no one around so I was not afraid to look silly! Music was definitely the key for me!

rmhand · May 2012

I have never in my life ran a whole mile and I did the other day doing the 20 minute run from W5D3. I'm a huge supporter of the C25K program.

itsuki · May 2012

I read a tip for C25K once that said for the jogging/running phases, if you can be running/jogging slower, you should be. Working on speed is something you do after you're finished with the program.

Also, stretch before you start!

clariangel · May 2012

STRETCH! I did some stretching before I started, but I didn't do them well enough and ended up injuring my hip. Now I take extra care to stretch my hips, and I'm good to go.

and find some music you like and have fun!

djwammyt · May 2012

I had to take a break from the music every now and then, to focus on my breathing. My boyfriend ran with me one day and told me to pull out my ear buds and listen - I was hyperventilating!

BobbyDaniel · May 2012

Wear good shoes & socks, work on endurance over speed, and focus on breathing during the walking intervals with deep breaths.

keb03053 · May 2012

I'm doing a C25K program as well and I've found that it's best if you can find a stride that feels the most natural to you and then stop thinking about it and just do it. I have longer legs and naturally end up covering more ground and sometimes I feel like I'll burn out trying to keep up that pace but just listen to your body and do what feels natural depending on the segment of the workout you're in. Don't be afraid to repeat a few sessions of a week - sometimes you just need a little more time. I repeated 2 sessions of W1 before moving onto W2 and not only did it help with my stamina, but also my confidence when, at the end of a W1 session, I wanted to keep going! Good luck!!

legnarevocrednu · May 2012

This may be repetitive to what other people have said, but I just finished it 2 weeks ago and am still jogging. My tips are:
1. Go at your own pace. Go as slow as you need to (I jogged for 4 MPH and am now working on speed since the program is over). 2. If you have to repeat a week, then repeat a week and don't feel bad about it!
3. Stretch beforehand. I didn't have any problems, but I definitely felt better jogging after having stretched.
4. Download some good music. It can get boring, so I had some upbeat music to help keep me going.
5. Chew gum. This is up to you, but I found that chewing gum helped for some reason.
6. Focus on breathing. Don't be afraid to sound like you are in labor.
7. Download the app. I did the first half of the program without it, and it's definitely better WITH the app.
8. Try to jog both inside AND outside. I didn't jog enough outside, and I'm regretting it.
9. Take a drink of water every 5 minutes. I liked having something to look forward to throughout my jog haha.
10. Try to cover up the clock. Time went by a lot faster when I wasn't constantly looking at it.
11. Invest in some good running shoes. Actually, an investment isn't always needed. I believe I paid 30 bucks for my Reeboks.
I think that's it! Good luck and try to have fun! I've noticed a huge difference since starting the program, and I love it!

ReclaimingSarah · May 2012

* Don't be afraid to go at a glacial pace, if that is what it takes to just FINISH the work out. One of my favorite running quotes I've seen is "Running slow isn't a character flaw; Quitting is."

* For the love of all that is right in this world, make sure you have GOOD shoes! It makes such a HUGE difference in how your whole body feels afterward.

* Don't run 2 days in a row, even if you feel like you can, but do some sort of exercise on most of your off days. Walk, weight train, pilates, etc... but do remember to take a rest day if you need it. Your body KNOWS when you need it!

* Don't let W5D3 psyche you out. It's a huge milestone in the program, but you can do it! Slowly but surely, you can do it!

Welcome to the program & happy running! :happy:

thomassd1969 · May 2012

I am on wk4 day2 tomorrow. I was shocked that I completed wk4 day1 last night. It is a mental game. I was afraid my brain was going to tell me "you cant jog for 5mins crazy women" but my endurance said " yes I can" and I did. twice! Couch to 5K is such a wonderful program.
Advice:
do a week over if you are not comfortable moving on-its your program- do it your way.
Get good running shoes first
Stretch before and after
Do all the steps, do not skip as others suggest. Its there for a reason
Leave one ear bud out so it forces you to concentrate on your breathing- hearing yourself really helps out
Even if you have to stop and walk its ok just keep going.

Feel free to add me.

chrissyw63 · May 2012

I just started yesterday! I don't have any fancy tips or anything as I'm a noob to it, but I found that I made it through by not rushing myself ... I assume (and hope!) that I'll eventually get better, so no need to sprint just yet

Good luck!

rmk20togo · May 2012

Leave one ear bud out so it forces you to concentrate on your breathing- hearing yourself really helps out

^^^ it also lets you hear a car that's getting too close!

I've never done the program (I just started running and did it all wrong), but I have coached several groups of runners through it over the past few years. My best tip: run slower than you want to and walk faster than you think you should.

steph1278 · May 2012

I am on the final week and when I first started, I had all sorts of doubts in my mind about actually being able to run. But, I did it. I am now running for 30 minutes straight. I am not at an actual 5K as far as distance in that 30 minutes, but I do get over 2 miles. I will work on speed later. Definitely go slow and don't feel bad if you need to repeat days or weeks. Just do it! I love the way I feel after a run. Good luck!