Couch to 5k - any good?
Discussion
bristolbaron said:
Well done for keeping at it! As per above, difficult to say what’s ‘better’ without having at least a basic evaluation of your gait.
Something like these:
https://www.newbalance.co.uk/outlet/men/shoes/680v...
If you’re a neutral runner would be a good start.
Having said that, if you’re currently in something REALLY not suited to running, they’d probably be better than them even if you did need a support/stability shoe.
Thanks for the link. I found a brand new pair on eBay for £30!Something like these:
https://www.newbalance.co.uk/outlet/men/shoes/680v...
If you’re a neutral runner would be a good start.
Having said that, if you’re currently in something REALLY not suited to running, they’d probably be better than them even if you did need a support/stability shoe.
Done the final run of week 4 today, got into the stride of it by the end. Ready for week 5!!
Having completed C25K, I've settled into running 2 x 5k runs per week, maybe every three or four days as and when I feel.
I last ran 5k on Monday evening and am still feeling pain in my left hip/buttock area. I hoped to go again today but the area is still painful.
As a rheumatoid arthritis sufferer, I have learned to 'listen' to my body and it's aches & pains so not advisable for me to push it too much but am a little concerned of this pain and how it hasn't resided yet.
Any ideas what it could be? My gait is a little unusual, I tend to just run moving my legs from the knee down, rather than properly running, lifting the knee up, IYKWIM.Maybe the injury is like an impact injury but higher up?
I last ran 5k on Monday evening and am still feeling pain in my left hip/buttock area. I hoped to go again today but the area is still painful.
As a rheumatoid arthritis sufferer, I have learned to 'listen' to my body and it's aches & pains so not advisable for me to push it too much but am a little concerned of this pain and how it hasn't resided yet.
Any ideas what it could be? My gait is a little unusual, I tend to just run moving my legs from the knee down, rather than properly running, lifting the knee up, IYKWIM.Maybe the injury is like an impact injury but higher up?
I've just started the Couch to 5 k program for the 2nd time this week.
I first did it around 3 years ago and got all the way through and built up to doing (slow) 10k runs and it was great but I did get out of the habit again and went back to the couch.
I'm getting going again now and about to finish week 1, its painful on the legs at the moment but I know I did it once and I can do it again. It does work if you stick with the plan.
I first did it around 3 years ago and got all the way through and built up to doing (slow) 10k runs and it was great but I did get out of the habit again and went back to the couch.
I'm getting going again now and about to finish week 1, its painful on the legs at the moment but I know I did it once and I can do it again. It does work if you stick with the plan.
pincher said:
Good going 
I’ve had to stop for a bit as I’ve got a bit of a problem with my knee - constant pain, even just walking around the house. Not sure what has caused it but it has been like it since my last run (W8R3), so presume I have some sort of impact injury.
I would go to the doctors but I think they have more important things to deal with right now, so will just have to put up with it and hope it goes away.
I never got to start week 9, so will probably go back to week 6 when I can run again, just to build some stamina back up - at the moment I’m stuck indoors (obviously) and I have sorted out almost all my drawers and tidied the airing cupboard twice, so I think I will drag the turbo trainer out of the loft and see if I can get some miles on the bike instead. Hopefully, that won’t be painful.
I think this was pretty much my last post in this thread, back on 29th March 2020 - my knee just got too painful so I stopped. Completely. Did some cycling throughout the Summer (managed a 500 mile month once I’ve had to stop for a bit as I’ve got a bit of a problem with my knee - constant pain, even just walking around the house. Not sure what has caused it but it has been like it since my last run (W8R3), so presume I have some sort of impact injury.
I would go to the doctors but I think they have more important things to deal with right now, so will just have to put up with it and hope it goes away.
I never got to start week 9, so will probably go back to week 6 when I can run again, just to build some stamina back up - at the moment I’m stuck indoors (obviously) and I have sorted out almost all my drawers and tidied the airing cupboard twice, so I think I will drag the turbo trainer out of the loft and see if I can get some miles on the bike instead. Hopefully, that won’t be painful.
). Anyway, I started the whole thing again recently as my weight has crept up again and I wasn’t feeling happy about it.
Have been going out (fairly) religiously and did Week 6 Run 2 last night, just as it started to get windy.
Ran 5.16km (first run >5k since I restarted, although have got close several times), moving time 31:46 (had to walk for a few seconds a couple of times) with a pace of 6:09/km.
Not quick but then again, I’m not built for speed
Will try and get into week 9 this time!
On week 8 now (again ) and hoping to get to week 9.
28 minutes continuous is tougher than I imagined! I can do it (just) with a couple of very brief slowdowns. My Strava tells me that I am doing a smidge over 5k in the 28 minutes, so I just need to try and work on stamina now.
Wouldn’t say I massively ‘enjoy’ it but I do have quite a sense of achievement after each run - 50 years old and 15 1/2 stones, so I’m never going to trouble the record books but it’s better than slobbing on the sofa, munching on Wotsits.
) and hoping to get to week 9.28 minutes continuous is tougher than I imagined! I can do it (just) with a couple of very brief slowdowns. My Strava tells me that I am doing a smidge over 5k in the 28 minutes, so I just need to try and work on stamina now.
Wouldn’t say I massively ‘enjoy’ it but I do have quite a sense of achievement after each run - 50 years old and 15 1/2 stones, so I’m never going to trouble the record books but it’s better than slobbing on the sofa, munching on Wotsits.
pincher said:
On week 8 now (again ) and hoping to get to week 9.
28 minutes continuous is tougher than I imagined! I can do it (just) with a couple of very brief slowdowns. My Strava tells me that I am doing a smidge over 5k in the 28 minutes, so I just need to try and work on stamina now.
Wouldn’t say I massively ‘enjoy’ it but I do have quite a sense of achievement after each run - 50 years old and 15 1/2 stones, so I’m never going to trouble the record books but it’s better than slobbing on the sofa, munching on Wotsits.
Well done, fella. I'm a bit younger than you but 5K in 28minutes is good - well done. Keep going.) and hoping to get to week 9.28 minutes continuous is tougher than I imagined! I can do it (just) with a couple of very brief slowdowns. My Strava tells me that I am doing a smidge over 5k in the 28 minutes, so I just need to try and work on stamina now.
Wouldn’t say I massively ‘enjoy’ it but I do have quite a sense of achievement after each run - 50 years old and 15 1/2 stones, so I’m never going to trouble the record books but it’s better than slobbing on the sofa, munching on Wotsits.
Another newbie here to the couch to 5k, just did my first run tonight and will give a progress update each week.
I lost some weight last summer through the first lockdown with lots of walking etc but the weight has slowly crept back up since then which I’m pretty annoyed with myself about. For reference I’m 32, 6ft 1 and 16st currently, would like to get back under 15st for the summer and ideally down to low/mid 14’s long term. I’ve never really done any proper running before, just the occasional jog so this will be the first time doing consistent runs basically.
My current plan is to do the runs on Sunday, Tuesday and Thursday with some home workouts using weights on Monday and Wednesday. Then have Friday and Saturday as rest days. No idea if that’s a good plan or not but will see how I get on
I lost some weight last summer through the first lockdown with lots of walking etc but the weight has slowly crept back up since then which I’m pretty annoyed with myself about. For reference I’m 32, 6ft 1 and 16st currently, would like to get back under 15st for the summer and ideally down to low/mid 14’s long term. I’ve never really done any proper running before, just the occasional jog so this will be the first time doing consistent runs basically.
My current plan is to do the runs on Sunday, Tuesday and Thursday with some home workouts using weights on Monday and Wednesday. Then have Friday and Saturday as rest days. No idea if that’s a good plan or not but will see how I get on
Good luck - am sure you’ll be fine.
I’m a similar height and weight to you and never did I imagine that I would be able to run for half an hour. I still wobble in the wrong places and I still find it a bit of a chore but, by crikey, do I have an huge sense of achievement when I finish each run!
Keep us posted - I’ve finished C25K now and will carry on, with an aim to improving fitness over the summer and try g to shed a bit more weight.
I’m a similar height and weight to you and never did I imagine that I would be able to run for half an hour. I still wobble in the wrong places and I still find it a bit of a chore but, by crikey, do I have an huge sense of achievement when I finish each run!
Keep us posted - I’ve finished C25K now and will carry on, with an aim to improving fitness over the summer and try g to shed a bit more weight.
Massive thanks and well done to everyone posting on here, I have gone from reading this thread (for years) wishing I could run, to finally getting off my arse and having a go. A couple of friends made a chat group where we all decided to start together so that's been a bit of incentive too as we all check up on each other.
Had covid mid Dec and was v rough for weeks which was the thing that made me realise I needed to be fitter at 47 years old. Sports direct Karrimor trail shoes came in the Christmas post and I have been out 3 times a week since Jan 1st. I hate tech so no c25k app for me just knowing that I need to start slow, walk when I can't run and repeat and increase.
First run/walk was 2km round the park but by six weeks I was trying to cover 5k when possible even if walking a lot of it. I hated every single step for the first 10 weeks but suddenly my aching muscles and lungs seem to have caught up and I can unbelievably run for the full 5K and can keep going to about 4 miles.
The James Dunne 5 min warm up and cool down videos on youtube are brilliant, definitely made the running & recovery a bit easier.
Have gone from never running to running 45 times this year so far, I think I'm lucky as I'm not doing it to lose weight just trying to get some sort of fitness level. First 5k distance took over 40 mins and now it's under 26 mins - I only ever wanted to get to 30 min so was amazed to go under that. Just have to keep on it, maybe get to 10k and try to enjoy it more. The hardest thing was day 1 actually going out of the door, and now I'm so glad I did and stuck at it.
Had covid mid Dec and was v rough for weeks which was the thing that made me realise I needed to be fitter at 47 years old. Sports direct Karrimor trail shoes came in the Christmas post and I have been out 3 times a week since Jan 1st. I hate tech so no c25k app for me just knowing that I need to start slow, walk when I can't run and repeat and increase.
First run/walk was 2km round the park but by six weeks I was trying to cover 5k when possible even if walking a lot of it. I hated every single step for the first 10 weeks but suddenly my aching muscles and lungs seem to have caught up and I can unbelievably run for the full 5K and can keep going to about 4 miles.
The James Dunne 5 min warm up and cool down videos on youtube are brilliant, definitely made the running & recovery a bit easier.
Have gone from never running to running 45 times this year so far, I think I'm lucky as I'm not doing it to lose weight just trying to get some sort of fitness level. First 5k distance took over 40 mins and now it's under 26 mins - I only ever wanted to get to 30 min so was amazed to go under that. Just have to keep on it, maybe get to 10k and try to enjoy it more. The hardest thing was day 1 actually going out of the door, and now I'm so glad I did and stuck at it.
Dan_1981 said:
Having real problems with my ankle / knee / foot.
Unsure if it's the way I run impacting on my foot which then means I try to avoid hurting it further which makes my stride weird which hurts my knee or if its the other way round and my knees are f
ked.
Running not currently an option, walking difficult for any distance.
Any suggestions?
I'm not over weight, cycle a bit etc
Possibly my trainers / gait?
Did you ever sort this as I have the same problem. Started the programme but had to pack it in after 3 weeks with a sore knee which developed in to a painful ankle.Unsure if it's the way I run impacting on my foot which then means I try to avoid hurting it further which makes my stride weird which hurts my knee or if its the other way round and my knees are f
ked. Running not currently an option, walking difficult for any distance.
Any suggestions?
I'm not over weight, cycle a bit etc
Possibly my trainers / gait?
Back on it now, but right knee is very painful for 48 hrs after.
Now on week 6.
I've just started this again after a failed attempt at sticking to the plan last year.
Week 2 run 1 completed tonight. I'm 29, 5ft9 and 13st, and pretty unfit.
Bit of a sore shoulder half way through each run, so maybe an old injury as I remember the same thing when I tried to do a bit of running years ago, but with stretching during the walks it eases.
I'm doing Trail runs as the roads from my house aren't suitable for running on without fear of being mown down.. not sure if that means it's easier or harder. Can't say I'm completely enjoying it but I do feel good about an hour after I've finished the run.
Just need to stick with it. Today's run was embarrassingly tough to be honest but I'm glad I'm doing something.
Best of luck to anyone else who's getting stuck in.
Week 2 run 1 completed tonight. I'm 29, 5ft9 and 13st, and pretty unfit.
Bit of a sore shoulder half way through each run, so maybe an old injury as I remember the same thing when I tried to do a bit of running years ago, but with stretching during the walks it eases.
I'm doing Trail runs as the roads from my house aren't suitable for running on without fear of being mown down.. not sure if that means it's easier or harder. Can't say I'm completely enjoying it but I do feel good about an hour after I've finished the run.
Just need to stick with it. Today's run was embarrassingly tough to be honest but I'm glad I'm doing something.
Best of luck to anyone else who's getting stuck in.
I'm sitting here with ice on my knee after suddenly deciding to pop to the park and run/walk 5k then your post pops up lol.
Looked at Strava. It's a year since I completed couch to 5k and started doing a 5k every couple of days. I loved it, good for my head and a nice way to spend the light Summer evenings. But then injuries.
Hip, knee and physio said stop running or it would ruin my only other love/exercise, hiking.
June 20th last year was my last 5k. I was normally around 28 minutes so just a jog.
Today I was 36 minutes. I really enjoyed it but sitting here and my knee, although much stronger through squats, is giving me jip.
I'm also 5kg heavier. Damn my 58 year old limbs.
Looked at Strava. It's a year since I completed couch to 5k and started doing a 5k every couple of days. I loved it, good for my head and a nice way to spend the light Summer evenings. But then injuries.
Hip, knee and physio said stop running or it would ruin my only other love/exercise, hiking.
June 20th last year was my last 5k. I was normally around 28 minutes so just a jog.
Today I was 36 minutes. I really enjoyed it but sitting here and my knee, although much stronger through squats, is giving me jip.
I'm also 5kg heavier. Damn my 58 year old limbs.
I found week 2 the toughest from memory so I'd advise just putting one foot in front of the other and not worrying at all about how fast you're going.
I've dropped away now that I'm back at work, but thinking I should really add it to my morning routine as I'm turning into a chair again.
I've dropped away now that I'm back at work, but thinking I should really add it to my morning routine as I'm turning into a chair again.
Hi all, about to start C25K in preparation for a 10k in September.
2 quick and hopefully simple questions!
- Best app for the Apple Watch? I can’t see the official C25K one available on Apple Watch.
- Any quick tips on running shoes, not looking to go mad on budget. Was thinking of popping to my local Nike outlet and just going for something half a size up than normal.
2 quick and hopefully simple questions!
- Best app for the Apple Watch? I can’t see the official C25K one available on Apple Watch.
- Any quick tips on running shoes, not looking to go mad on budget. Was thinking of popping to my local Nike outlet and just going for something half a size up than normal.
Phunk said:
Hi all, about to start C25K in preparation for a 10k in September.
2 quick and hopefully simple questions!
- Best app for the Apple Watch? I can’t see the official C25K one available on Apple Watch.
- Any quick tips on running shoes, not looking to go mad on budget. Was thinking of popping to my local Nike outlet and just going for something half a size up than normal.
As a general running/cycling Phone App, Strava is simple and very good. You really don't need anything more than pace/time/heart rate. Syncs well with iPhone App and the website for good analytics.2 quick and hopefully simple questions!
- Best app for the Apple Watch? I can’t see the official C25K one available on Apple Watch.
- Any quick tips on running shoes, not looking to go mad on budget. Was thinking of popping to my local Nike outlet and just going for something half a size up than normal.
Don't over-complicate trainers- any decent brand running trainers will be a fine place to start. Sportshoes.com has a good line in discounted previous years' trainers. I wear mine out a lot, so I've no interest in buying the latest colours. Saves me lots if ££
Been meaning to do more running, do a but round the track at the gym but wanted to pick it up and decided to do "Dry July" which isnt a thing normally but want to concentrate on the running.
I decided to do a Prostate cancer fund raising thing as some motivation, which says do 26 and a bit miles in the month.
Have done 2 runs so far, on the track at the gym of 2 and 2.5 miles. Going to venture outside soon.
Am not very fast at about 9.35 per mile but will pick it up, am a bit of a lump at 16 and a bit stone, do keep going and it is comfortable, will aim to do 5k next.
Any tips on decent running gear, got some Brooks trainers which are good, but any suggestions on pants ?
I decided to do a Prostate cancer fund raising thing as some motivation, which says do 26 and a bit miles in the month.
Have done 2 runs so far, on the track at the gym of 2 and 2.5 miles. Going to venture outside soon.
Am not very fast at about 9.35 per mile but will pick it up, am a bit of a lump at 16 and a bit stone, do keep going and it is comfortable, will aim to do 5k next.
Any tips on decent running gear, got some Brooks trainers which are good, but any suggestions on pants ?
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