Quick question please.

[Madwifecarole26]

Just wondering, up until now I've been running three times a week. Now I've finished the program can I do every other day ???? Thanks.

[Lizzyb11066]

I suppose it depends on how you feel (and your fitness levels). I've found that 3 times a week allows me to recover better as I think I'd be exhausted running every other day and would quickly turn my running into a chore, rather than a pleasure.

[yatesco Graduate]

Oooh, THAT question. In general I would say listen to your body, however, the body can't tell you about tendons and bones until it is too late and you have injured them. Muscles, cardio etc. can all give you a gentle, or not so gentle message that you are overdoing it.

I would stick with 3x30 minutes for a few weeks, just to establish the running pattern and then think about adding an extra run in.

Nothing stopping you doing other exercise on the rest days - walking, cycling, swimming, aerobics, jet skiing, base jumping, sky diving, extreme climbing :-).

As Lizzyb11066 wisely states it is also about enjoyment - it needs to be sustainable. That works both ways - too much and you injure/exhaust yourself. Not enough and it isn't _quite_ an established pattern and leads to frustration.

You are medical, you decide :-).

[Madwifecarole26 Graduate in reply to yatesco]

Wise words indeed, thank you.

[secan Graduate]

Quick answer ( ); yes you can.

However, pay attention to signs of overexertion and don't hesitate to reduce your workload if they appear.

Enjoy your runs!

[misswobble Graduate]

Take it steady as it's so easy to get hurt. You feel fine and run more and more before your legs are ready for it. Progression from 5 k to 10 k is really fun and a great time but just don't be in a hurry. The cross training, eg the cycling, WALKING, swimming, gym or home based strengthening exercises will all pay off. Bear in mind it takes 18 months to 2 years before we are classed as intermediate runners - til then we are beginners so take very great care.

Have fun, enjoy yourself!

[MarkyD Graduate]

We give you permission to run as often as you like

Please obey the 10% rule: don't increase your weekly distance by more than 10% a week. So, if you currently run 3 times per week, and cover 4 km (12km), then by all means run 4 times per week, but no more than 13 km total ( ~ 12km x 1.10).

[Madwifecarole26 Graduate]

Great thank you all x

[JaySeeSkinny Graduate]

I ran the c25k programme every other day and suffered no consequences. I still try to go out every other day. But listen to your body and make sure you don't get too tired. You can vary your runs aswell, short, sharp and fast ones alternating with longer, slower ones. Whatever you want (but make sure you do have rest days.) Have fun l!

[GoogleMe Graduate in reply to JaySeeSkinny]

That's my approach - if I didn't run yesterday, then today's a run day. The day doesn't always happen... and actually if I want to round out my fitness and do some normal things then evening running three times a week can be a bit too challenging for me (but I am not operating on a full complement of energy).

[Madwifecarole26 Graduate]

Thank you, I was thinking every other day to make sure I have a rest day and minimize risk of injury. Thats a good idea to vary them though. I'm going to do that thanks

[Bazza1234 Graduate]

I started running every other day shortly after I graduated C25K. Main reason was that I wanted to do Jack Daniels "Running for Fitness" Red plan which is 4 days per week and didn't want to run consecutive days - so I made my running week have 8 days, with 4 days running each "week)