Starting My C25K Adventure - Looking for Advice

[joatsaint 2,814]

So, last week I decided to just jump into the Couch 2 5K plan. Downloaded the app and took off. It wasn't as difficult as I expected. But my hips sure hurt after each workout. Any advice or tips to keep me going would certainly be appreciated.

Week 01 - 3/15/2015

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Week 02 - 3/23/2015

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Week 03 - 3/30/2015

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Week 04 - 4/06/2015

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Week 05 - 4/13/2015

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Week 06 - 4/20/2015

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Week 07 - 4/27/2015

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Week 08 - 5/05/2015

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The Grand Finale! Week 8 Day 3

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[blashlee 509]

Foam roll, it's a little uncomfortable at first but it's really very very good for your mucles...and make sure you don't skip the warm ups and cool downs.

[JamieLogical 8,684]

Make sure you stretch well after each workout. I have a little stretching routine do that takes maybe 5 minutes.

As for C25k itself, there are a couple of things to note. There is a BIG ramp up in total running minutes between weeks 3 and 4. In weeks 2 and 3 you are running for a total of 9 minutes, just distributed differently. In week 4 you are running for 16 minutes! Also, once you get to weeks 5 and 6, the workouts are different each day, culminating in one long run at the end of each week. The way I have always approached it is to repeat the day 1 and day 2 workouts three times each (turning them into their own "week") and then just do the long run once, before moving onto the next week. So weeks 5 and 6 actually get drawn out over a much longer time. It means you won't finish in the standard 9 weeks, but it makes it much more manageable and realistic.

Also, do not hesitate to go back and repeat workouts or entire weeks if you feel you aren't ready to move onto the next stage yet!

[Healthy_life2 8,319]

@@joatsaint

So excited for you..Do you have a 5k run in mind that you plan to participate in?

[Keeper 218]

you are so brave and awesome! I have always hated to run. hate it. But there is a part of me that wants to do this because I can only imagine what a sense of..empowerment one has when they can conquer running. Either by learning to love it or simply ding something that they once upon a time couldn't do. But I hear you on hip pain. I joined a gym and there are days that I ache, more my knees than anything.

but congrats! Proud of and for you!!

[joatsaint 2,814]

Thanks for all the tips and advice.

No plans for a real 5k run yet. But the lady I am dating is very very competitive... I believe she will challenge me to a 5k run once she realizes I'm really doing the training. I mentioned to her that I had started the C25K program, but she hasn't asked me about it in about a week. I'm going to keep it on the down low till she brings it up again. I need all the advantage I can get on her - she's already able to run 1 mile non-stop.

@@joatsaint

So excited for you..Do you have a 5k run in mind that you plan to participate in?

[Shrinkingmom 218]

This is a great program and it is what I used to run my first 5K. I did all the training on the treadmill because it is easier on my joints. Running the actual race was different than running on the treadmill but by then I was determined and got through it with a pretty good time. I only completed it for myself, as one of my goals. I absolutely love running but due to my joints and back issues, I have given up on it and I now do other things that work me out just as well but have less impact.

You can definately do this and even though the intervals of running all of a sudden increase at the end of that 5th or 6th week, just go ahead and go for it. You will surprise yourself when you actually do it! The one thing I have found out above all others is that our brain is the only thing that holds us back, not our bodies! I constantly had to take assessment and internally ask: Am I breathing ok? Are my legs really hurting too bad to continue? The answer was always no so I kept going! After the first mile, it becomes easier believe it or not.

You can do this!! Let us know when you run your first one!!

[Wallflower7522 328]

Don't get bummed out if you can't do it in 9 weeks. I've been trying for almost a year. He longest I've ran straight is half a mile. I've learned I have asthma so that's been a struggle. Sometimes it just takes a while. But I've still done two 5ks and I really enjoyed both. My time is like 43 minutes but when I started it took me 20 minutes to do one mile so im happy.

[JamieLogical 8,684]

I had my first "long run" last night for the end of Week 5. Had to run for 20 minutes straight and thought I was going to die. By the end, my heart rate was 183. I'm 35 years old, so with the 220 minus your age formula, my max heart rate is 185. I turn 36 on Saturday, so it's very close to being 184. I don't think it's good for me to be so near 100% of my max heart rate.... my HRM definitely didn't seem to like it. It was beeping at me like crazy.

[B-52 7,113]

You build upon your success...."If I did it yesterday, there's no reason I can't do it today" and it builds from there....

Eventually you're telling yourself...."I can do this....I've done it not only yesterday, but dozens of times in the past"

Also, when I did this program, I did not do it to say I did...like a contest.

I did it to actually train and be in shape to run 5 K's

So, the program I used had 3 sessions per week...(although I did more than 3)...and if I did not finish a session to my satisfaction, I not only repeated that session, but I would go back and start over from the first session of the week...

Again, I wanted to be sure I got it right.

I moved on to the C to 10K after that....I now run 5 miles a day, 5 times a week....hey I did it before, I can do it again...and again, and again....

[catfish87 3,471]

@joatsaint

Congrats on starting the C25K program!

How are the hips feeling now that you've been running for a couple of weeks? Hopefully, they aren't still hurting?

Its hard to overstate how important the correct shoes are. I had issues early on with running, due IT band pain. Went and got a professional evaluation, switched shoes and it improved almost instantly. Stayed with those shoes through 3 pairs, and then heard that they were no longer making that model.....UGGG. My running store owner put me in a "new and improved model"....same brand name, and $180. They weren't for me, and I ended up sidelined for almost 3 weeks with an ankle injury. I'm now back in a new pair of my "old model" ones I found online and they are amazing.....for me.

So make sure you get some good shoes....for you. And happy running!

[catfish87 3,471]

@JamieLogical

You mentioned

"I had my first "long run"..... By the end, my heart rate was 183. I'm 35 years old, so with the 220 minus your age formula, my max heart rate is 185....... I don't think it's good for me to be so near 100% of my max heart rate...."

Kuddos to having a GOOD HRM! I think its the best money I've ever spent on exercise/fitness equipment.

I agree that during your "long run", being that close to your max HR isn't USUALLY the goal.

My opinion, would be to slow down/shorter strides to keep your heartrate closer to 65-80%... during the long runs.

Save the speedwork for shorter runs, intervals, or tempo runs.

Disclaimer: I make gasoline for a living, so take my medical advice with a grain of salt....

Best wishes!

[joatsaint 2,814]

Hey catfish, the hip pain was only temporary, by the next morning I was fine. Just the old butt muscles getting a workout. I haven't experienced any pain in my hips, knees, or feet that lasted more than a few hours, by the next morning it has faded.

@joatsaint

Congrats on starting the C25K program!

How are the hips feeling now that you've been running for a couple of weeks? Hopefully, they aren't still hurting?

[joatsaint 2,814]

I just wanted to say thanks for all the tips and advice and MOTIVATION. I finished Week 2 on Sunday and without your support, I think I would have found a reason to call it quits by now.

Thanks,

Randy

[jess9395 5,448]

Couch to 5k is AWESOME!!! I was never ever a runner before and I completed it and ran my first 5k almost a year ago. When I started it I thought I was gonna DIE!!!

Flash forward a year and I've run 5 and 10ks, Ragnar relays, a triathlon, some trail races and several half marathons. Am training for a full and did a long run of 18 miles today.

If I can do it anyone can!!!