Couch to 5k - any good?

[troc]

I agree. I love the fact that I, as a very average runner, can read this thread and not be intimidated by speed freaks, all bent on outdoing each other but be motivated by people who are simply running for their own benefit and enjoyment.

[Captain Benzo]

travel is dangerous said:

I'm a regular runner but this is the most motivating running thread on pistonheads imo. The vicarious sense of elation from reading about hitting distance/time targets is brilliant and reminds me why I run.

it is indeed.

I know that when I started, I wasnt sure I could ever run 5km at any pace. then i did. then i got faster, then further. then I look back and realise that uncertain person isn't the same person that looks at me in the mirror.

I had a stty run last night. was too cold, icy underfoot and i was sleep deprived before i left the house.
but you have stty runs, makes the good runs even better. roll on the lighter evenings.

[RizzoTheRat]

Flibble said:

I usually run there and back (or well, run there like the clappers as I'm late, stroll back as I'm knackered). Extends the run nicely.

I normally go for a large fry up after parkrun so no hope of running home although we do usually park at the café so get an extra km or so each way. Combined with the amount of cake usually present for people celebrating significant runs, I'm not sure parkrun is as healthy as some people think it is

I'm back working at a site where I usually walk the 3.5km to work, and then run home every evening, but it's not stopped raining yet this week and this morning's 40mph winds are supposed to be gusting 70mph by Thursday so I'm definitely lacking running enthusiasm at the moment.

Edited by RizzoTheRat on Tuesday 16th January 08:22

[HarryFlatters]

Struggling a bit with what feels like stiff ankles when I'm running. I stretch a fair amount, I warm up, then a few minutes into a run my ankles feel like they're covered in concrete. It's very irritating.

[Spydaman]

How many times a week do you do your 5k's. I did the C25K two years ago and ran a couple of Parkruns but stopped when my knee started to complain. I got some better shoes and started running again in the gym and am up to 5k already. My question is how long should I leave it between runs? Three times a week seems too much but twice is not enough

[egor110]

HarryFlatters said:

Struggling a bit with what feels like stiff ankles when I'm running. I stretch a fair amount, I warm up, then a few minutes into a run my ankles feel like they're covered in concrete. It's very irritating.

Are you using old trainers , quite often a sign of trainers getting a bit old and worn out is normal runs suddenly start to give you niggles.

[smn159]

Spydaman said:

How many times a week do you do your 5k's. I did the C25K two years ago and ran a couple of Parkruns but stopped when my knee started to complain. I got some better shoes and started running again in the gym and am up to 5k already. My question is how long should I leave it between runs? Three times a week seems too much but twice is not enough

I suppose it really depends on what you want to achieve. Plenty of people do a Parkrun once a week and not much else, but if you want your speed / distance to improve you need to run more.

Don't neglect stretches and core strengthening either. You'll develop all sorts of aches and pains while your body adapts to exercise, particularly if you have a job involving lots of sitting all day.

[egor110]

smn159 said:

Spydaman said:

How many times a week do you do your 5k's. I did the C25K two years ago and ran a couple of Parkruns but stopped when my knee started to complain. I got some better shoes and started running again in the gym and am up to 5k already. My question is how long should I leave it between runs? Three times a week seems too much but twice is not enough

I suppose it really depends on what you want to achieve. Plenty of people do a Parkrun once a week and not much else, but if you want your speed / distance to improve you need to run more.

Don't neglect stretches and core strengthening either. You'll develop all sorts of aches and pains while your body adapts to exercise, particularly if you have a job involving lots of sitting all day.

Also mix your runs up , so don't just go out 3 times a week and run 5k .

Maybe do a hill session or maybe a shorter run but jog between 5 lampposts then run fast the next 2 or 3 but for less miles.

If your going to the gym do some weights like squats , lunges .

[RizzoTheRat]

Spydaman said:

Three times a week seems too much but twice is not enough

You've nailed it there. I'm by no means a speedy runner (26:30 pb, currently slower though), so it might be different for fitter folk, but I find if I run once a week I get slower, twice a week is enough to maintain fitness, but if I want to improve I need to do a bit more. Ideally I do a longer run one a week too.

[LordGrover]

Spydaman said:

How many times a week do you do your 5k's. I did the C25K two years ago and ran a couple of Parkruns but stopped when my knee started to complain. I got some better shoes and started running again in the gym and am up to 5k already. My question is how long should I leave it between runs? Three times a week seems too much but twice is not enough

How about five times a fortnight?

[C0ffin D0dger]

I do three a week. Usually two half hour runs / 5kms Tuesday and Thursday evening, then Parkrun on Saturday which I run down to and back which makes for around a 12k run.

I don't think twice a week would keep me in shape, mainly as since getting into running I've got a huge appetite.

[JimmyConwayNW]

I try and run 5/6 days a week. I listen to my body, if my legs are really hurting I give it a rest. TBH for me personally I feel that I just get used to legs being a bit sore, tight etc and you can run every day if you keep on at it.

[Spydaman]

I did 5k in the gym on Monday and Wednesday and will do the Parkrun tomorrow and hopefully the same again next week. Feeling quite pleased with myself as apart from doing the C25K last year I haven't run anywhere since I was 14 about 40 years ago

[Spydaman]

30:47 on Saturday. Start again in the gym tonight and aim for sub 30mins for the first time next Saturday.

[LordGrover]

Anyone recommend an iOS app that doesn't have music, just the prompts?

[Brainpox]

So this thread has inspired me. My job has changed a bit recently and involves more sitting around so I decided I need to do some kind of exercise outside of work. I did a couple of week 1 runs last week, which I enjoyed, but with the weather so rotten and it still being dark in the early mornings/evenings I got annoyed and bought a treadmill. Gonna start from the beginning so did a week 1 run again today. Felt pretty easy so will do a couple more, and then look forward to week 2. I'm hoping at the end of the 9 weeks I'll able to just go for a run without having to slow down every couple of minutes

[HarryFlatters]

Last night I ran for 20 minutes and covered 2.7ish km in that time.

It might not sound that impressive, but considering I did no running at all last year and was having lager for breakfast over the Christmas holidays, it's something of a victory for me.

[RizzoTheRat]

Brainpox said:

Gonna start from the beginning so did a week 1 run again today. Felt pretty easy so will do a couple more, and then look forward to week 2. I'm hoping at the end of the 9 weeks I'll able to just go for a run without having to slow down every couple of minutes

You'll be amazed how quickly your fitness builds, I found I could even feel a difference between the first and last run each week. Some time back I ran down the path I was using when I started the C25K and couldn't believe how short it was, it felt like a really long way at the start.

[MOBB]

HarryFlatters said:

Last night I ran for 20 minutes and covered 2.7ish km in that time.

It might not sound that impressive, but considering I did no running at all last year and was having lager for breakfast over the Christmas holidays, it's something of a victory for me.

Well done mate :-)

[HarryFlatters]

Thank you