Just started C25k

[fbuser2015]

I've always hated running long distance even when I was like super athlete back in high school, but I've decided I want to give it a go again as I know the benefits. I've been working out pretty consistently the last 3-4 weeks, so I figured I could start the C25k program and wouldn't completely die of exhaustion.

I did a kickboxing class (1 hr) first and perhaps that wasn't the smartest, but I figured it's only 20 minutes more for day 1, I can do it...I've been working out about 2 hrs everyday back to back, so piece of cake right? Lol, no way!

I had to skip a few of the times I was suppose to be running and just continue to walk as my feet and calves were killing me! It was a little frustrating because I honestly wasn't tired, but it literally hurt to run. So my question is for those of you who have done c25k or started any other running program....did you experience this? Or was the difficulty more about endurance?

Just trying to figure out if this normal. I just bought new running shoes, so I don't think footwear is the issue. Oh and btw I started doing this on a treadmill.

[SunsetRunner]

Hi - fellow kickboxer here 🙂 

I ran my first half marathon this year and regularly finish the week off going for a wee 10k - I think the mistake was trying it on a treadmill to be honest with you. You may have been making yourself 'run' or even 'jog' too fast. The way that programme is designed is to ease you into it - speed isn't the issue, it's about completing the 20 minutes. 

Great that you didn't force yourself and that you slowed down, but try it again outside if you get a chance. I remember seeing a lot of chat about this particular app on a previous fitness forum - the apparent philosophy is to aim to be able to speak comfortably at the beginning - so if you're running flat out, you're doing it wrong. try walking, then jog gently at a pace that might only feel slightly quicker than your walking pace. You need to build up the time before you can really improve your speed - that'll come a lot easier once your endurance is up. 

[fbuser2015]

It's still super hot here so I'm avoiding being outside like the plague lol, but once it cools down some I'll give it a try outside. For now I guess I will stick to treadmill and try to run slower....I was only running about 3.5 mph, didn't think that was super fast but maybe it is just starting out.

I'm thinking I also might walk a bit longer than the 5 minute warmup that's included in the program to see if that loosens up my muscles. And I think I definitely need to do some calf stretches, they are super tight.

[lusry]

I'm in week 4 of C25k right now. The first time I tried it, I started out on the treadmill and I could never get past week 2. Then, back back in April I started over and did it all outside and got up to week 7. Then because of different things I stopped for about a month or so. Once I started back up it was August and hot and humid (I'm in New Orleans) but I did it anyway, and I felt better.  One thing I did when I first started was if I needed a little bit more time on the walks I would pause it, and walk just a bit more and start it back when I was ready. If I was needing the extra time to walk I wouldn't move forward a week until I was able to do that weeks run 3 times without extra walking in between.  

[sirrysgirl]

I finished W5 Day 2 today.  I have been adding extra running time each time since I had gotten fairly fit walking hills to get ready for hiking in Colorado this summer.  Today's run was 8 min run, 5 walk, 8 run, 5 walk.  I added a 5 run and a 7 run.  I am finding that I am very exhausted in between running days.  As a result, I'm actually doing 13% less steps than I was a month ago.  My resting heart rate has gone down to 61, and I regularly sleep in the low 50s/high 40s, so it is harder to hit my calorie burn targets, too..  So, I know I am getting fitter, but my weight loss has been slowing because I'm not getting as many minutes in the fat burn zone during the week.  I am trying to focus on positive self-talk and how far I have come (lost 56 lbs since March 15), but I have to admit, some days it is very hard. (Thanks for listening to the brief pity party. Now back to being grateful for a strong and healthy body. 🙂  )

[sirrysgirl]

One thing I've been trying is a short pre-walk  (not part of the 5 min warmup), just to loosen my legs.  Then, I stop, do some good leg and body stretches and re-tie my laces (my feet start to lose their puffiness as soon as I start walking).   THEN, I start the program and my favorite tunes.  I find that to be helpful.

[fbuser2015]

Definitely gonna try walking a little longer to get my legs warmed up. noe that I think about it by the time I ran a few errands it was probably about an hour after my kickboxing class before I made it to the gym to hit the treadmill...so I probably wasn't as warmed up as I thought I was.

I did stop to stretch after maybe the first run interval and I could tell legs were just completely tight. Gonna try and stick with it, thanks for the feedback and advice.

[Raviv]

Which program are you using?  I've seen some that were just increasing the amount of time you run, while others did intervals and then tied them all together around Week 6 or so.

I used Zen Labs C25K app for iPhone, and I really liked it.  In the beginning, I hated it because there was no one to tell me what I was doing wrong.  I couldn't run for more than about a minute without feeling like my lungs were collapsing.  I walk at 3.5 mph and can do that literally for hours at a time, so it was really frustrating.  I talked to some other runners, and they told me to slow it down.  How slow?  However slow I needed to go to make it happen.  That ended up being 4.5-4.6 mph.

I just finished Week 8 of the Zen Labs app.  BTW, if you're going to get that one, just get the 10K version.  They're exactly the same, even down to saying you should be able to run a 5K after 8 weeks.  Only the 10K version keeps going for several more weeks until you can run a 10K.  Same price - free or $2 without ads - so you might as well.

Anyway, I actually loved the treadmill because it forced me to pace myself, which means I learned to control it.  Now I can run 30 minutes or so without resting, and I run at about 4.8 mph - sometimes a little more.  Once I got pacing down pretty well, I did make sure I ran outside once a week.  I just can't do it during the week because it's hot even at 4am here.

[pidgeon92]

I finished a c25k program in June, and I've kept it up since. I don't experience much pain or soreness, and I attribute this to foam rolling after each session. I do all of my upper and lower legs and glutes, it takes me 10-15 minutes. For foot pain, I find rolling the bottom of the foot with a lacrosse or similar ball to be very effective.

[fbuser2015]

@pidgeon92 I've been hearing a lot about foam rolling, I might have to give that a try...my leg muscles are really tight.

I took an extra day of rest from running yesterday, I did boxing instead, so I did day 2 today. I did it after an aerobics class at the gym so my muscles were already pretty loose, so it went better today. Endurance was good and the pain in calves and feet subsided through the majority of the intervals, but reared it's ugly towards the end and I had to walk more.

I ended up walking slower and maintaining the run intervals at 3.5 mph.

[mcfloozy]

@fbuser2015

I have been using C25K also. I'm up to week 7 (though it took a few extra weeks to get there). I do remember that the first few weeks, I could barely jog the required minute(s). 

I sometimes walked some of the minutes, but finally caught up. Just stay with it. It will gradually increase your jog times, and you can spend extra weeks when you need to. Now, I'm up to jogging 25 minutes. I can hardly believe it! I'm not fast, let's be clear, but it's still hard to imagine given how hard it was at the start.

I think it just uses different muscles, so even if you're fit, and have good endurance, it might not be the jog/run muscles that you've been using.

Be patient with yourself and your progress. It's not a race. I hope you enjoy the C25K program, and feel stronger and healthier along the way.

It's autumn (almost) in New England, and we have some lovely 5K events that I signed up for. Of course, I love the *free* shirts and beer glasses, but especially enjoy the landscape and comraderie of the events. I may walk/run, depends on the heat and weather. 

Good luck with your program.!

[mcfloozy]

@Raviv

I'm using the Active c25k app. I'm sure they are similar. I also like the treadmill because I can set the pace. I'm at 4.4mph. Progress. Progress. 

When I'm outside, I don't know my pace, and maybe I go faster, or maybe my head just sabotages me with idle negative chatter, but I don't have the endurance. So, I'm sticking with treadmill (mostly), and will see how I do on the upcoming 5K in Cambridge, and in Lincoln, MA.

Thanks for sharing. Peaceful steps,

[Raviv]

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@mcfloozy wrote:

When I'm outside, I don't know my pace, and maybe I go faster, or maybe my head just sabotages me with idle negative chatter, but I don't have the endurance. So, I'm sticking with treadmill (mostly), and will see how I do on the upcoming 5K in Cambridge, and in Lincoln, MA.

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Just be aware that running "in the wild" will almost always involve hills of some kind, even in the city.  I ran my first 5K today, and the hills were a bear.  Really hard.  So make sure you at least use the incline on the treadmill or, better yet, make it a point to get outside every now and then.  Your times may be slower and your endurance less, but that's honestly what makes your times faster and your endurance better - when you train against the hard stuff.

[johnr]

A big hello to all of you,

I just started a 5k training program on Endomondo myself. First run was yesterday. My time now is 6:31 min/km and the program has estimated that I will be able ro tun 5 kilometers at 6:10 min/km in 8 weeks.

Wish you all Good luck! 🙂