Couch to 5k - any good?

[TheThing]

Thanks for the reply. Its worse when running although i do get some very mild pain when walking.

[rex]

I've just done week 3 day 1. Have done C25K twice before and got up to 5 mile runs but stopped for some unknown reason. Thought I was getting very unfit again and so a quick and easy routine. Still waiting for the enjoyment of running bit that people go on about though.

[egor110]

TheThing said:

Thanks for the reply. Its worse when running although i do get some very mild pain when walking.

Rest up again and if you belong to a gym use the cross trainer.

When you start running next time do all the weeks twice so it will take you twice as long but you'll increase the time running more gradually.

[TheThing]

egor110 said:

TheThing said:

Thanks for the reply. Its worse when running although i do get some very mild pain when walking.

Rest up again and if you belong to a gym use the cross trainer.

When you start running next time do all the weeks twice so it will take you twice as long but you'll increase the time running more gradually.

Thank you for your reply. I dont belong to a gym. I was thinking the same thing about doing the weeks twice to give my legs more time to adapt. Its so frustrating to have to go back to square one again though.

[smn159]

TheThing said:

Thank you for your reply. I dont belong to a gym. I was thinking the same thing about doing the weeks twice to give my legs more time to adapt. Its so frustrating to have to go back to square one again though.

I started running in Jan this year and I found that I discovered new ways to injure myself quite regularly as I increased speed and distance. As you say, it is a process of adapting to the increased workload. I even had a trip to the doctor who referred me straight to hospital at one point as I was having chest pains (turned out to be a pulled muscle!).

Good news is that it does get better as your body acclimatises to regular 'hard' exercise. I did my first half marathon this morning with some aches but no pain - keep at it, but take it slowly would be my advice.

[TheThing]

smn159 said:

TheThing said:

Thank you for your reply. I dont belong to a gym. I was thinking the same thing about doing the weeks twice to give my legs more time to adapt. Its so frustrating to have to go back to square one again though.

I started running in Jan this year and I found that I discovered new ways to injure myself quite regularly as I increased speed and distance. As you say, it is a process of adapting to the increased workload. I even had a trip to the doctor who referred me straight to hospital at one point as I was having chest pains (turned out to be a pulled muscle!).

Good news is that it does get better as your body acclimatises to regular 'hard' exercise. I did my first half marathon this morning with some aches but no pain - keep at it, but take it slowly would be my advice.

Congratulations on the half marathon. And thank you for the advice. I think im going to rest for as long as it takes for the pain to disappear and then start again and double up the weeks. Im annoyed but wont give in!

[williamp]

Wow.half marathon in 11 months is tremendous. Well done!

I have been going for 7 months. I recently found out my personal route is longer then I thought, nearer 6km then 5km so I am upping this to 7km, twice a week.

the third ome is at the local park run, where I can see my time. I've done three, and knocked 20 seconds off each time. Now 29:17 for the 5k. Very pleased.

Not sure where I am going to take the running: not marathons, and I no doubt will not be keen in midwinter, but we'll see. Its still fun and an achievement when I finish!

[RizzoTheRat]

rex said:

Still waiting for the enjoyment of running bit that people go on about though.

I find it's mainly enjoyment at having finished I do find stretches of most runs that I really enjoy these days, but rarely actually enjoy the whole run. Cross country yesterday had a lovely gentle downhill section for about 1km through the woods that was fantastic...but the next km up a slippery track was less fun

williamp said:

the third ome is at the local park run, where I can see my time. I've done three, and knocked 20 seconds off each time. Now 29:17 for the 5k. Very pleased.

Not sure where I am going to take the running: not marathons, and I no doubt will not be keen in midwinter, but we'll see. Its still fun and an achievement when I finish!

If you've not done so already, look at joining a local running club. They'll all be represented at your local parkrun so find one that suits you. The one I'm with is a less serious club than many, they do a couple of midweek 8km runs which means I actually go out with them after work rather than going home and deciding I can't be bothered, and we're in a local cross country league as well entering quite a few local 5k and 10k races. Personally I have no interest in half marathons or longer, but meeting up with a bunch of mates for a run turns it in to a social thing rather than just exercise.

I'm currently doing around 27-28 minute parkruns and 10k in just under 60 minutes so you don't need to be fast to join a running club.

[dxg]

Well, I did mine. In the pouring rain.

27:02!! Local running club guy paced me round which was a massive help as that's the fastest time so far. And this course had hills in it!

Although I seem to have done something to my ankle. I found it difficult to cool down properly, so it might have been something to do with that...

[troc]

olly22n said:

Winter running is great - early crisp mornings especially.

I usually run a few seconds a km quicker in the cold. Apparently it's because I don't overheat but personally I think it's because I want to get out of the dammed cold, wet, dark, miserable weather as soon as possible.

[smn159]

Gah! After feeling pleased with myself for completing my first half marathon distance on Sunday I woke up this morning to a sharp pain in my right foot, underneath at the joint of my little toe. It's not stopping me walking, but it does feel sore to touch.

Going to give running a rest for a few days and see how it is at the weekend

[Steve Campbell]

egor110 said:

Steve Campbell said:

Well...I'm back. Having tried to complete C25k earlier in the year, I had a muscle strain in week 6 which put me out for quite a few weeks , then injured my Achilles (inflammation of the sheath).
Anyway, just finished week 1 again. It was easier than when I first tried it. Taking it easy with the Achilles but determined to get through the whole program without injuring myself !

Try doubling up the weeks you up the miles more gradually, also do you know if your neutral or over/ under pronate?

No idea about pronate...... someone else suggested I go to a proper running shop and get checked out. Not sure I can afford their trainers though !! Currently using Aesics that I've had for ages for gym (little used !!!). First strain was ITB, definitely poor stretching after running which I've now fixed. That's what cut me after 6 weeks last time. Achilles was my own stupid fault, I tried playing 5 a side football again :-) !

Achilles is still a bit tight after I've started Week 2 (tight in the mornings). I have seen the physio and he's said listen to your body, given me massage and stretching for the Achilles and said try it but stop if in any pain or tight.

[egor110]

If you pronate essentially when you foot lands your foot/knee rolls inwards.

Running in the wrong trainers for your feet is a quick way to bugger up your running.

What ever you do in a gym is easy on your feet compared to running on pavement.

[Steve Campbell]

Probably a good idea to get it checked then. Not sure I do probate having just looked it up but I guess it's hard self diagnose. I have a standard foot arch and I can fit my fist between my knees when I stand straight (no idea if that's connected or not LOL)

[6th Gear]

I started running 5 weeks ago and could just about manage 1km before stopping. I'm 43yrs old, 180cm and currently weigh 13 stone.

Today was a real milestone having achieved 10km without stopping once. What a great feeling.

I'm going to enter the Dubai 10km marathon which takes place in January to keep focused.

[geeks]

Life got in the way and this dropped for me. Started back up on week one on Monday. So far so good. Am aiming to speed it up a little, ideally would like to be able to do the 5k before Christmas

[johnwilliams77]

egor110 said:

If you pronate essentially when you foot lands your foot/knee rolls inwards.

Running in the wrong trainers for your feet is a quick way to bugger up your running.

What ever you do in a gym is easy on your feet compared to running on pavement.

https://www.theguardian.com/lifeandstyle/the-running-blog/2016/feb/25/run-away-why-it-really-doesnt-matter-what-trainers-you-wear
https://breakingmuscle.com/learn/the-pros-and-cons...
https://www.amazon.co.uk/Born-Run-Hidden-Ultra-Run...
Many believe running shoes are a complete marketing con. I personally think they're great though when I started running the gel nimbus seemed to do my legs less damage / take the strain but there is a lot of evidence otherwise too.

[6th Gear]

I am in London week after next for one week.

Where are good places to get a proper running shoe assessment/fitting?

Thank you.

[C0ffin D0dger]

johnwilliams77 said:

https://www.theguardian.com/lifeandstyle/the-runni...
https://breakingmuscle.com/learn/the-pros-and-cons...
https://www.amazon.co.uk/Born-Run-Hidden-Ultra-Run...
Many believe running shoes are a complete marketing con. I personally think they're great though when I started running the gel nimbus seemed to do my legs less damage / take the strain but there is a lot of evidence otherwise too.

Interesting. I want some "proper" running shoes as I don't think the crappy old pair of Nikes I bought for indoor stuff years ago are really doing me any favours. However all this guff about going to a proper shop, getting your gait analysed, having a shoe recommended is something I struggle with. I'm only a plodder, I'm not planning to run a marathon anytime soon, if ever, I'm happy have attained the 5k goal and want to maintain that over the winter, if I'm still feeling keen next year I'd might think about entering the local 10k and building up to that but I think I need to see some further weight loss first before running that distance feels viable. So with regard to the running shops, the cynic in me thinks this is all just a tool to sell you a really expensive pair of shoes that they have a high profit margin on, and in this Internet age I struggle with paying over the odds for anything.

So I did the wet footprint test and this tells me I have normal possibly boarding on high arch which would suggest I would overpronate slightly but this is normally desirable for shock absorption. This also means I probably don't need any shoes with a support element to them. Looking on the http://www.runningshoesguru.com/ web site it would suggest that because of my weight I should probably go for something that is quite cushioned and this makes a lot of sense to me. I quite like the look of the Hoka One One Cliftons http://www.runningshoesguru.com/2013/11/best-runni... but was put off a bit for the price. I've now found them for £80 in a Black Friday deal which is still a lot for me but I do like the sound of the cushioned / plush run they should hopefully provide. I'm on the verge of ordering but keep having that niggle in my head about my running gait.

I'd happily pay an independent sports physio or someone else suitably qualified to do a gait analysis and recommend what style of footwear I should go for but I'm not sure if that sort of service is available for a nominal fee (£25-£30 would be good).

Should I go for it, order them, and get on with running or not? I can only see that they'd be an improvement on what I currently run in!

Edited by C0ffin D0dger on Thursday 24th November 11:58

[johnwilliams77]

I would say for you: try a few pairs in the shop and see what you like best. As I say, gel nimbus were extremely cushioned and good if you are just wanting cushioning.