W1 R1

[newbloke43]

done my 1st walk/run yesterday, i felt quite good doing it, no aches yet.

doing R2 tomorrow straight after work, not on a nice sunday morning so i am expecting it to be a bit tougher.

whats peoples opinions on doing exercises on the days they are not running

cheers

[Slideman Graduate]

I would enjoy the rest days and take things easy to start with.

I sometimes go out on my bike on a rest day, but only for a gentle ride.

Your body will thank you for allowing it to properly rest in between runs.

[Slideman Graduate]

Oh, and by the way, well done!

[ju-ju- Graduate]

I found it was fine, I ran after work ( but I have a v v long commute so mentally tired not physically). However what I was 'tired ' mentally but not physically .. It is all in the mind. After the run it feels great. Rest days v important though ! Saying that I try to swim a mile in between but that's only because its my first love! It's different though, less full on!! Good luck, and enjoy yourself ! Julia

[LMS2110 Graduate]

I guess much depends on how physical your working days are. I have sometimes done long walks to accompany a pal who's preparing for a walking marathon in May ... following a 12 mile walk on one day I was really shattered and my run the next day was pathetic. (I felt I'd betrayed my C25K prospects) Therefore, I'd probably say 'play it by ear'. you may find you are so 'energised' by your running that the following day you may be 'buzzing' for some activity! There are strengthening exercises elsewhere on this NHS site and flexing and general fitness programmes. Suggest just do what you feel comfy with, all the while remembering that your running muscles will be needing time to rest, repair and strengthen too. A lot of people swear by doing something completely different so that all-in-all you get all-over fitness ... your call. Whatever you do, make the enjoyment your priority ... if its not fun, there's no point ... you don't want to spoil your enthusiasm for the running, after all Cheers, Linda

[LandRoverMad Graduate]

I agree with the others. Whatever you do don't overdo it. I went to the gym on one of my rest days a few weeks back. They got me working on my legs; squats, lunches, weight machines etc. I was so stiff for my next run two days later.

Try stretching after your runs. I think it keeps the "aches and pains" away. Check out the C25K pages as there are some stretches there.

Good luck. Stick with it and you will be amazed at your progress.

[newbloke43 in reply to LandRoverMad]

thanks for all the info, i am doing a few sit ups and press ups but i do agree with a days rest here and their.

any way done W1 R2 today, straight after work as well. a bit tougher but got a real buzz from it. roll on thursday for my next walk/run.

cheers

[LandRoverMad Graduate in reply to newbloke43]

I found that at the beginning the 2nd run was always the hardest. So I hope you find R3 a bit easier. If you stick with the programme it really does work. Believe me at almost 62 and never done any running since school I am seeing some real progress.

Keep it up