Introducing myself

[crystaltips42]

Hi, I completed c25k last week and have started to aim a little higher, but have limited time to run as I'm a fulltime carer. After a couple of runs I seem to be at around seven kilometres, which takes me about forty minutes, probably the maximum time I can spend running. Does anyone have experience on whether my distance is likely to increase much given the restraints? And I'm still having rest days but want to do shorter runs on those days instead. Is that a bad idea?

[Berksrover Graduate10]

The question is, do you want to go further in the same time? If you do, you might want to consider doing some interval training, maybe once a week, that is supposed to help with speed.

[GoogleMe Graduate10]

I forget the metric (it's nearer a year than months) but completing the programme last week is undoubtedly too soon to run on consecutive days unless you are particular keen to get in some injury couch time. If you've got even just 10-20 minutes that could very usefully be spent doing some sort of strength and flexibility work of your choice (the NHS S&F podcast programme (session similar to C25K duration), pilates, yoga, random website stuff). If it is about getting out of the house while you can, a walk is lower impact to a run, so is OK to do.

Berksrover 's idea of intervals is a good one. I especially like Pyramid 180 by Audiofuel as it is so short - or there's the C25K+ podcast suite to play with, or just Week 1 again.

I find carving out the time to do this stuff if at all possible is really helpful in coping with caring. (I do yoga in the bathroom, only place to get peace, assuming I don't let a cat in)

[crystaltips42 in reply to GoogleMe]

Thanks. I'm very familiar with Yoga, having done it for more than forty years and being married to a Yoga teacher. It would be a good idea to take it up again.

[Dexy5 Graduate10]

I’d say take it easy to begin with Crystaltips42. Once you have graduated, it’s recommended to run 3 weeks of consolidation runs 3 x 30 mins. This gets your body more used to running before you extend distance and time. I use the iPhone app JogRunSprint which is a great programme to help with speed or there are the c25k + programmes with Laura. They say that rest days are important for the first year. Maybe go for brisk walks, a cycle ride or do some strengthening exercises on the alternate days. I am sure that running is a great release for you and a a bit of “me time” when being a carer. Is there anyone to help you if you want to extend your running time in due course?

[crystaltips42 in reply to Dexy5]

Unfortunately not, but yes it absolutely is very helpful. I just find going slow and steady a bit frustrating. When I was much younger I used to run regularly, for instance my school had a 12 km sponsored walk which I always used to run, and long-distance running became my main sporting activity there due to my dislike of competitive team sports. I took up running several times during the many years since then but at fifty-one I have noticed that I tend to get aches and pains if I run more than a couple of days in succession.

[GoogleMe Graduate10 in reply to crystaltips42]

Your body has the answers!

[IannodaTruffe Graduate10]

You may find this guide to post c25k running helpful healthunlocked.com/couchto5...