Thoughts on C25K

I am doing my first run of the C25K program tonight at the gym before Aquaerobics. I mentioned wanting to try running during my one to one at the gym and the trainer suggested, and set up, a fartlek workout on the gym treadmill which has now got me to the point where I feel comfortable running rather than simply walking. The periods of running on the Fartlek are between 10-30 seconds and have been a real confidence builder for me going into the C25K program. It may be worth looking into that if you are, like me, nervous at the very thought of running.

I recommend C25K to anyone wanting to run - it's an absolutely FANTASTIC program! I went from having never run a day in my life to a 5k being my easy/comfortable weekly running exercise. If you want to start running, you should definitely consider this program.

It did a lot more than just get me in good physical shape to run, though. It broke down a lot of mental barriers and prepared me for other exercises. And, of course, if you're after weight loss you'll definitely get some of that as well.

I just did Week 2 Day 2 this morning.. and I really do like it.

Like everyone else said.. Go slow! I had gotten up to running for 18 minutes on a treadmill before quitting because I didn't enjoy it. I think part of the reason was I pushed to hard to fast(both speed and time wise).

I also have an app on my phone that I use called Simple C25k. It beeps when I need to run, beeps when I need to walk, and I just go.

Also, try to run outside if you can. A treadmill is great if you can't, but I found myself just watching the clock when ever I run on a treadmill and counting down until it's over. With outside running, I'm so caught up in trying to doge people and not trip, that it makes the time go by so much faster.

8 weeks ago I couldn't even run for 1 full minute, now I'm running for 29 minutes and I'm enjoying it more and more.

Things I learned:
- don't go too fast. Go slow in the beginning (a gentle jog), speed is something you'll work on later.
- Good shoes!
- It's ok to redo a week if you feel you need to.
- feeling proud of what I've accomplished.
- don't go overboard by trying to run every day. I run 3 times a week and have a non-run day in between my running days.

Once I can actually run 5k in 30 minutes I'm going to follow the 10k programme
Have fun and good luck!! I'm sure you'll do great!

^^This....

My first walk of a 5k a year ago was 57:20. I did the C25K this year and finished a race in 39:40. It is a great program. I would also reccomend at least 1 of your 3 days (if not all) you do off the treadmill I did the first 4 weeks on the treadmill and felt on top of the world. On Week 5 I decided to do a road run to get ready for a race and I got deflated real quick. I found that it is a lot different when you have to propel yourself as opposed to running in place on a treadmill.

I can't wait to see your post on when you run your first race.

I finished Week 5 Day 1 yesterday with amazing results. Some runs are easier than others, but yesterday I felt great with my 5 minutes straight. At the end, I still felt good so I ran through the cool down and then some for a total of 14 minutes (after 20 minutes of run/walk intervals)! It felt great! Now, I'm not scared of the Week 5 Day 3 20 minute run at all!


But yes, C25K has made a runner out of me, which I never thought possible. I look forward to my runs and can't wait until my body can handle more than every other day. I haven't signed up for a race yet because a crazy work schedule mixed with not knowing where I'll be living two months from now prevents it, but I can't wait until I find one that I can do.

Do it! I started it because I needed to start running in training for my triathlon, and I am now in LOVE with running.

Along with getting fitted for proper running shoes my number one suggestion is start running outside as soon as possible. I wish that someone had told me that earlier - not only is it way more fun, it's also harder and the earlier you get used to it the better. I trained mostly on a treadmill, and found my first 5k much tougher than I expected. I dropped back a few weeks and only ran outside in preparation for my next one and it went a million times better. But I really wish I had just started running outside from the start!

Good luck and have fun

Do it!!! I love the C25K program. I've done it twice. First was 4 years ago when for the first time as an adult, I decided to get healthy and in shape after years of being a couch potato. Unfortunately, I broke my foot shortly before I could do a race then had a long spell of poor health due to thyroid problems that led to a large weight gain. I did the C25K plan again this year, lost 20 pounds and ran my first 5K in June, finishing with a time of 33 min 52 sec.

I will say that I spent longer going through the program than the number of weeks given. I found some of the steps to be too big of a leap, so I would spend two weeks on one stage, or add an extra week that I made up something in between what was there -- especially in the later weeks when you finally get to the longer jogs without walking. I think some of ti was a psychological block to doing the longer jog without needing to slow to a walk, but I also discovered I was use trying it with my treadmill on too fast a speed for me. My advice is follow the C25K plan, but take it slowly if you need to, staying longer than a week on a level if you need to, and don't try to run too fast like I did!

I can say that C25K has changed my life. It's not the only thing that has helped for sure (MFP has been crucial also), but I never ran before I decided to start C25K... never thought I could at the weight I was (I had lost 50 pounds before I started C25K, but was still 307 pounds).

But C25K is a GREAT introduction to running... building slowly, but steadily up from literally nothing when it comes to running and setting you up for success.

I'm just over 5 months into my running life, and I'm down 57 pounds since I started running.

I've completed C25K, and B210K (bridge to 10K to get you up to 6 miles).

Yesterday was my first 10K race and I finished it well and strong - in my target time.

I'm not fast, but I am running. I came in dead last in my division (Men, 40-49)... but WAY ahead of the folks who weren't out running.

As my ticker shows, I'm now down to 250 pounds, and I'm not done yet.

I'm training for my first half marathon in September, with two more already scheduled in the next four months after that and I'll probably look for a Marathon in fall of 2013.

I'm not saying that everyone will get what I did out of C25k, but I can't recommend to people highly enough that they should go out and try it.

Some advice for newbies starting C25K.

1. Slow down... if you are having trouble completing the running intervals try running slower. C25K is NOT a race. I know that the program says the goal is to be able to complete a 5K in 30 minutes by the time you are done, but I know of hardly anyone who was/is able to do that by the time they have finished the 9 weeks. Just getting to the 30 minute mark of running is a huge accomplishment... the 5K will come, but probably not by the end of 9 weeks in 30 minutes. I'm still not there yet (PR for 5K is 33:23)

2. Much of the challenge, especially after the first couple of weeks, is mental. You may think a scheduled run is too hard, but I'd suggest giving it a try if you have successfully completed the runs leading up to it. Chances are your body is ready... your mind may not have caught up yet. If you fail at a run, its no big deal... no on knows except yourself, and then you have found your true current limit. If you never try a run, you don't know if you are really ready for it yet.

3. #2 not withstanding, don't be afraid to repeat a week. I believe in #2 above, but if you try a run and aren't ready, don't feel bad about going back to the previous week's runs again... just keep running, you will get there eventually

4. Slow down... see #1 again.

Good luck... give C25K a try and let us know how it goes.

Ted

I just started this, and downloaded an app on my phone, that lists all the days and timings. It beeps when you are supposed to start jogging, and beeps again when you need to walk, so you don't have to keep counting or checking your watch. would definately recommend it. Look in the app store. Good luck.