Couch to 5k - any good?

[theshrew]

In short just listen to your body.

I've had injurys and just kept going as it was just something and nothing, others you need to stop to recover from.

Did you warm down ? If not always make sure you do.

Stretching and rolling can help as you say

[cwis]

Steve Campbell said:

Hmmmm...not good news this morning. At the end of the run yesterday (like the last 10 seconds), I got a slight pain in my left hip. As I stopped running very quickly after, it didn't seem to be a problem. However, this morning I'm stiff and sore. Have done a bit of googling and I think I've "tweaked" the TFL muscle.

Any runners out there got advice. From googling it looks like stretching and possibly using a tennis ball under it a few times a day.

Next run is Monday planned but based on how it feels this morning I might have a set-back :-(. Advice on how soon to get back into it would also be appreciated.......wait until pain free...or get back quickly but go easy ?

Thanks everyone......hey, on the positive side....I can say I have a runners injury ;-)

Why not slow down a bit? There's almost no benefit in running as fast as you can for a given distance while training (apart from speed sessions!) and the chances of injury increase exponentially.

Add 30 seconds on to your KM splits (or even a minute!) and see how you feel. You'll still be as fit as you would have been running at your old pace, come the end of the C25K program, but you'll be far less likely to miss out on runs due to injury. Save the speed for the Parkruns, when it actually matters how fast you run.

I started C25K last August and the above took me AGES to realise (even with Achilles tendon strains and plantar fasciitis issues driving home the point). And running slower is far easier and more enjoyable day in, day out - it's very relaxing and meditative.

[Steve Campbell]

Thanks...probably good advice....it already feels like I'm going pretty slow but I'll try it.

Have spent the weekend stretching and using a tennis ball under the muscle (wow it hurts at first !). It's definitely eased but it's still a bit tender so I think I'll keep that up all week, skip a week of c25k and do some walking instead and go back and do week 6 again.

Happy to receive any specific advice on this type of strain.

[Foliage]

Steve Campbell said:

Thanks...probably good advice....it already feels like I'm going pretty slow but I'll try it.

Have spent the weekend stretching and using a tennis ball under the muscle (wow it hurts at first !). It's definitely eased but it's still a bit tender so I think I'll keep that up all week, skip a week of c25k and do some walking instead and go back and do week 6 again.

Happy to receive any specific advice on this type of strain.

My SOP is 1 week off from running, then get back into it gently for 2 weeks.

Also - You need to make sure your walm after your 5 minute walm up walk and have a good deep stretch after your run, I also do 3x10 squats after my runs

http://www.runnersworld.co.uk/beating-injury/five-...

Its also worth doing simple strength exercises for your legs as well, pain can often be due to an imbalance in strength.

[5potTurbo]

Week 4.... holy st it's a bit different to 1, 2 and 3!

Still, if nothing else, concentrating on NOT dying, running in the sleet last night, took my mind off any pressures at work!

[Captain Benzo]

well, i had to delay things,

flooding in Aberdeenshire, the snow and a builder that has stopped turning up...

then monday night i got the kids in bed and thought 'fk it'.

i do a bit of hillwalking and i'm an ex-rugby player so I have some kit, my ROcky outfit went on and into the dark I ran.

I think i did the run too quick and then didnt bother warming down.....foolish Took! I was truly breathing out of my arse.

last night I tried again, a slightly slower pace, warmed down and didnt push too hard. other than really sore shins (running on pavements), I felt great.

i'm looking forward to 8pm on friday, there are a few local mums that do running on a slightly different route. the inventer of yoga pants deserves the nobel peace prize, certainly helps my pace!

if anyone else out there is tempted, Do it. after 2 runs i feel better physically and mentally.

Benzo

[5potTurbo]

Captain Benzo said:

i'm looking forward to 8pm on friday, there are a few local mums that do running on a slightly different route. the inventer of yoga pants deserves the nobel peace prize, certainly helps my pace!

if anyone else out there is tempted, Do it. after 2 runs i feel better physically and mentally.

Benzo

That bit isn't just down to the yoga pants then?
You'll get labelled, you know!

Well done on getting on it. It's not easy, but the warm up (brisk walk), then the warm down (strething, squats, etc.), are BOTH VERY important.

[Captain Benzo]

5potTurbo said:

That bit isn't just down to the yoga pants then?
You'll get labelled, you know!

Well done on getting on it. It's not easy, but the warm up (brisk walk), then the warm down (strething, squats, etc.), are BOTH VERY important.

I think getting gurned at by a sweaty mess in an old rugby shirt has got me labelled anyway. but in 8 1/2 weeks I shall dash past her and she shall swoon at my sveldt physique.

i felt better and less achy after the run than i did before leaving the house. the warm up and down is critical.

Benzo
-8 1/2 weeks away from becoming a sexual gazelle.

[Pieman68]

Had a few months off and just started again. 12 weeks on Sunday to Leeds half marathon. Did the Vale of York half in September but not done much since for one reason or another

Hurting at the moment but just replaced the old Brooks Beasts with a pair of Adrenaline and they are much softer underfoot so that should help

(I am a 20 stone second row btw, if I can do it anybody can!!!)

Aiming for the Yorkshire marathon in October, although am working on getting the weight down before that

[Captain Benzo]

Pieman68 said:

Had a few months off and just started again. 12 weeks on Sunday to Leeds half marathon. Did the Vale of York half in September but not done much since for one reason or another

Hurting at the moment but just replaced the old Brooks Beasts with a pair of Adrenaline and they are much softer underfoot so that should help

(I am a 20 stone second row btw, if I can do it anybody can!!!)

Aiming for the Yorkshire marathon in October, although am working on getting the weight down before that

in a similar boat, 122kg. former 2nd row. i just want to not be as fat, lose the belly. i'm a big guy but theres a lot of unwanted mass needs to come off.

it's bloody snowing outside, will be sub zero by 8pm, need the eye of the tiger to go out in this.

it's only half an hour, no problem.

[5potTurbo]

Captain Benzo said:

....
Benzo
-8 1/2 weeks away from becoming a sexual gazelle.

sorry, I proper laughed at that!

[Captain Benzo]

5potTurbo said:

Captain Benzo said:

....
Benzo
-8 1/2 weeks away from becoming a sexual gazelle.

sorry, I proper laughed at that!

5pot

you are 3 weeks ahead of me, stay away from Aberdeenshire, I don't want my thunder stolen! stick to your own Savannah, you magnificent bd.

Benzo

[theshrew]

Captain Benzo said:

5potTurbo said:

Captain Benzo said:

....
Benzo
-8 1/2 weeks away from becoming a sexual gazelle.

sorry, I proper laughed at that!

5pot

you are 3 weeks ahead of me, stay away from Aberdeenshire, I don't want my thunder stolen! stick to your own Savannah, you magnificent bd.

Benzo

[5potTurbo]

Benzo,
Seriously, look ahead to week 4's running!
I'm soooo busy concentrating on not fking dying out there, there'll be no gazelle antics .
Anyway, we're a long way from each other, thankfully!

[Captain Benzo]

5potTurbo said:

Benzo,
Seriously, look ahead to week 4's running!
I'm soooo busy concentrating on not fking dying out there, there'll be no gazelle antics .
Anyway, we're a long way from each other, thankfully!

it is purely bluster; more sexual potato than gazelle.
week 4 onwards terrifies me.
i've been down with man-flu since last thursday, missed run 3 of week 1 on friday. will head out tonight, in the snow to finish week 1 tonight. i think i'll stick with a couple more week 1s and start week 2 next week when i'm hopefully back to 100%.

i've registered for a 10K obstacle race in september as part of the works team, something to aim for now.

[Colonial]

I did it in 2012.

I have 4 half marathons booked for 2016. And a 15km sand race.

Changed my life. Amazing how different I feel.

[5potTurbo]

Colonial said:

I did it in 2012.

I have 4 half marathons booked for 2016. And a 15km sand race.

Changed my life. Amazing how different I feel.

I think I speak for both Benzo and me when we politely say, "fk off!"
Just kidding - that's great!
Triathlons are my target. The cycling and swimming are the easy bits, AFAIAC.

[Captain Benzo]

5potTurbo said:

Colonial said:

I did it in 2012.

I have 4 half marathons booked for 2016. And a 15km sand race.

Changed my life. Amazing how different I feel.

I think I speak for both Benzo and me when we politely say, "fk off!"
Just kidding - that's great!
Triathlons are my target. The cycling and swimming are the easy bits, AFAIAC.

what I believe 5Pot and I want to know is;

How much of a sexual Gazelle do you feel?

i'm off out tonight as its stopped bloody snowing, hopefull blondey will be out too. I will post back pics if i can get them. she's bloody quick

[Steve Campbell]

Bad news for my C25k. Having spent a week resting, stretching, some gentle but longish walks and being careful with my hip (see above), I went along to my lads under 12 football training (I'm assistant coach) on Saturday. Took it easy until we had them playing footy volleyball and one team had a player down so I foolishly agreed to "fill in". Funny how you can't switch off the desire to get to a football when it's plainly out of reach for an old duffer with a gammy hip. Anyway, pulled the damn muscle properly this time so looks like I'll not be running for a few weeks :-( .... I WILL be back.

[Colonial]

Captain Benzo said:

what I believe 5Pot and I want to know is;

How much of a sexual Gazelle do you feel?

i'm off out tonight as its stopped bloody snowing, hopefull blondey will be out too. I will post back pics if i can get them. she's bloody quick

Oh man, I was over in the UK over Christmas (did the Liverpool Winter Run for a nice gentle 10km run, plus a few parkruns) and massive respect for anyone running in the middle of winter.

I feel like more a sexual Dik Dik if I'm too be honest. My target for this year is to reach the heady heights of sexual gazelle.