Couch To 5K

[Iain.Faulkner]

Been a while since I posted on here :-) been doing bits and pieces of running, did my first 10k of the year in February - Southport Mad Dog And got my second one this Sunday - Poynton 10k. 4 more already lined up for the course of the year as well.

 

Been out for a training run tonight, 8km in around 48 minutes, pretty steady running, should get me round on Sunday :-)

[eyetea]

Does anyone find that you can run a route and feel you have more in you one day and then run it again another day and really struggle with it?

[jdoyle]

Does anyone find that you can run a route and feel you have more in you one day and then run it again another day and really struggle with it?

 

oh yes...

 

and some days I'm struggling on a run and feeling like it's a disaster and a PB appears. Don't get it.

 

The only real consistency on my runs is that in photographs I look like I'm chewing a wasp.

[Iain.Faulkner]

Does anyone find that you can run a route and feel you have more in you one day and then run it again another day and really struggle with it?

 

Yep definitely :-)

[jdoyle]

staging the Mad March Hare 2018 this weekend. Currently we have over 460 registered for the 5k/10k routes.

 

It's pushed as an event rather than a race - no timing chips, gun time etc.

 

Also doing an official virtual option this year and already had the first medal awarded to a lady who can't make the event on Sunday.

 

Mad March Hare Swindon 2018

[jdoyle]

Fab day yesterday for the Mad March Hare event. A large turnout to support and to take part. The weather was perfect (we've had floods and hail in previous years).

 

My son was on one of the marshal points and was supplied with coffee and biscuits by one local resident; another set up a water point by him which was great.

 

A couple of people from our Shin Splints beginners group took part even though they've not finished the Couch to 5k yet :-)

 

The caretaker of Lydiard Park Academy was a great help throughout the weekend. Nothing was too much trouble for him. Awesome.

 

A few photos from the event in the Swindon Advertiser

[foofighterjim]

I have decided with the arrival of baby foofighterjim #2 that I need to start keeping in shape a little better than I have in the last few years.

 

Decided to give couch to 5k a go. I have only just finished week one but I am feeling so much better for it already. Made the mistake of going too fast at the beginning of the first run which made things uncomfortable for the rest of that run and some of the 2nd.

 

I suspect that even following the program I may hit a bit of a mental wall at around week 4 but I am trying not to make that a self fulfilling prophecy, anyone have any pointers for when the running times increase and the recovery time really drops off? I know I will have to look at my diet at some point.

[jdoyle]

well done!

 

I wouldn't worry about diet at this stage - water/hydration were the key for me.

 

Can't remember much about recovery from when I did the C25K. I'd say don't try to push too hard in the first place so that recovery isn't a big thing.

[HarryMonkey]

Just follow the program and walk/run when you're told to. No matter how good you might feel, make sure you have a rest day between each running day or else that way injury lies. Whilst it does get that bit harder as you work through it, the fact that you've increased your running steadily over the weeks means that by the time you get to the next week, you're ready for it so there isn't really a wall to hit. Good luck and enjoy

[ICTLady]

Good luck to the new starters

 

I'd agree with @HarryMonkey that while the longer runs will sound really intimidating now, the course is designed to get you ready for them, so that when you get there you will find that you can do it! Having said that, you always have the option to re-do a week if you are struggling. I had to re-do a couple of weeks because of illness or just not feeling like I was ready to move on to the next one.

[foofighterjim]

Did my first week two run last night, I was surprised by the distance I covered (4.2k) including the warm up and cool down and finished just 200m away from my house. Looks like I will have to find a new route for week 3. I suppose I shouldn't have looked at the timings too far ahead and just concentrated on the current week. Currently in the dilemma of how seriously am I taking this before possibly spending money on clothing, I think a good set of socks are a must regardless.

[ICTLady]

Decathlon is a good place for inexpensive running clothing - look out for the promotions in Lidl and Aldi as well. Worth having a wicking tshirt in this warm weather as it will help you feel cooler on the run but they're not too expensive in Decathlon and if you jack in running they're useful for other sports too (or everyday wear).

 

Don't forget that walk/runners are welcome at parkrun, you don't need to be able to run 5k to take part. Starting parkrun was the best thing I did as a runner and really helped it to become a key part of my life.

[LukeC]

I started with the C25k in Jan this year and i can now say i can comfortable run 8Km - im doing 5km every other night now in less than 30 minutes! Its been one of the best things I have done i have lost weight but also find it an opportunity to detach for work in the evenings and i can eat what i want too when i want! I found the early weeks tough but kept on going thinking when is it going to end, the hardest bit i find now is my mental state to encourage me to keep going!

[HarryMonkey]

There are a couple of "Bridge to 10k" podcasts to help go to the next level for anyone who wants to progress.

[unixman_again]

Currently in the dilemma of how seriously am I taking this before possibly spending money on clothing, I think a good set of socks are a must regardless.

 

I don't run much these days but when I used to run a lot, I found Sorbothane inserts a really worthwhile investment. I have them in my work shoes too, not that I run in them. It's like floating on air.

 

I get almost all of my aerobic workout now skipping in short bursts. Typically I will do a circuit of plies, curl to press, skip for 350 turns and crunches. I like to skip in bare feet.

[foofighterjim]

Decathlon is a good place for inexpensive running clothing - look out for the promotions in Lidl and Aldi as well. Worth having a wicking tshirt in this warm weather as it will help you feel cooler on the run but they're not too expensive in Decathlon and if you jack in running they're useful for other sports too (or everyday wear).

 

Don't forget that walk/runners are welcome at parkrun, you don't need to be able to run 5k to take part. Starting parkrun was the best thing I did as a runner and really helped it to become a key part of my life.

 

Thanks for the heads up on Decathlon, they're about half the price of others I was looking at for almost everything. Not sure about parkrun as with two little ones my time is hard pushed, I can get away with C25K because I can do it after putting them to bed, worth keeping in mind though I suppose.

[LukeC]

@HarryMonkey were would i find these can you use them with your own music?

[pooley]

See if there's a running club locally, they aren't scary or as elite as you may think, I joined on last June/July, best thing I ever did to help my running.

[HarryMonkey]

You can download them from here

 

https://onedrive.live.com/?authkey=%21APm40YyqI-aLUuQ&id=297AFA9F8B3F6EA2%212386&cid=297AFA9F8B3F6EA2

 

https://onedrive.live.com/?authkey=%21AOBEgD65qWfXbho&id=297AFA9F8B3F6EA2%212363&cid=297AFA9F8B3F6EA2

 

These, and some other bits are available here ...

 

https://healthunlocked.com/couchto5k/posts/132367962/audio-podcasts-for-c25k-and-more...

 

I think you can also get them from itunes. As far as I know you can't use your own music although I'm sure once you get the timings you could probably put something together.

Edited May 15, 2018 by HarryMonkey

[Patrick]

Anyone ever had plantar fasciitis? I've boxed/kickboxed/MMA for years and part of that is skipping. My dominant foot has PF and it really holds me back in training. Anyone had it? Mine is in my arch rather than heel, and i belive it is common in runners.

[jdoyle]

Anyone ever had plantar fasciitis? I've boxed/kickboxed/MMA for years and part of that is skipping. My dominant foot has PF and it really holds me back in training. Anyone had it? Mine is in my arch rather than heel, and i belive it is common in runners.

 

Yes, had it a while back on my heel. Came out of nowhere. Started running on my toes to get around it (as well as a variety of foot stretch exercises, rolling with a bottle of ice water, some rest, etc). Been gone a good while now but I've yet to get back to the speed I used to run.

[witch]

Yep, I had it too. I'm afraid it took about 18 months to go completely.

Have you got a brace to hold your foot at 90 degrees at night? This can help otherwise as soon as you put your foot on the floor in the mornings, all the little tears open up again

[AJWhite1970]

And me, unless you suffer from it, no one appreciates quite how painful it is, best I can describe it is constantly walking on drawing pins. Mine was in my left foot after I badly broke my right foot and was caused by walking off balance. Took 18 months to go, I tried everything and eventually I had an insole made for my shoe to tip me forwards again and take the pressure off my left instep. Been pain free for about a year now.

 

As much as you don't want to hear this, there are no short cuts you can take to make it go away other than proper rest and strengthening exercises. A hardcore runner friend of mine had steroid injections to try and alleviate the pain of hers, all it did was mask the pain and she ended up having surgery and 2 years off....

[HarryMonkey]

My partner has it, hers was caused through running (overdoing it!). She had a steroid injection but to no avail. The doctor referred her for shockwave treatment, this has been very good and has reduced the pain by at least 80% to the extent where she can now do her aerobics and zumba classes with little or no reaction. Not all health authorities offer this though so you might just have to do some research before insisting on it.

[Patrick]

I strap my foot when training, and wear insoles in my shoes during the day, i started wearing supportive shoes as well. I've probably had it for about a year now so far. It drives me mad, stretching/ice does help, but sometimes it seems to flare up really bad for no reason. Stretching my calf's seems to help prevent it, but once it's flared up it's bad for a few weeks!