Off Days

[Lbnewsom]

What do you suggest for the days you're not using the C25K program? Should you also include a rest day?

Another stupid question:

Will one be able to see significant weight loss until they can consistently run 3-5 miles daily?

[Beccym Graduate]

You need to have rest days or else you will get injured. On alternate days you can do different types of training. A walk or a swim for example.

If you are moving more and eating less you wil lose weight. Running defiantly changes your body shape.

[Hillrunner2201]

On rest days I just walk and use some weights I have at home. Others have done the NHS strength and flex program, swimming, gym, yoga etc. As long as it's low impact and something that you enjoy and can keep doing consistently 🙂. As for weight loss- personally I started losing weight after starting the program and being careful to eat healthy foods and avoiding added sugars and alcohol. It was a slow weight loss but it's been the only way I've lost weight and kept it off. I actually didn't weigh myself when I started as this has put me off losing weight before. Exercising will change body shape and increase muscle so the scales can be misleading. You might not see a big weight loss but your fat percentage will drop, clothes will fit better and you will feel fitter. I dropped 4 dress sizes and only weighed myself when I reached a size I was comfortable with. I would say-stick with the program, be as active as possible on non running days-walk as much as possible, use stairs not lifts etc, be careful with what you eat and drink and think about building up running distances slowly after finishing the program. Think of it as a long term lifestyle change rather than a quick weight loss. Good luck!

[Oldfloss Administrator Graduate]

Rest days are essential, if you would wish to reach graduation injury free

Lots of other stuff to do on rest days, though, which can support and help your running. Walking is great exercise, as is cycling or swimming, Yoga or Pilates. Many of us, have different exercises for rest days. The link to Strength and Flex is useful, and many of us again, used and still use these exercises!

nhs.uk/Livewell/strength-an...

The C25K programme is a running programme intended to get you running for thirty minutes in a comfortable and enjoyable way after nine weeks..or however long it takes you;

It isn't specifically designed to help weight loss; some folk lose weight, some don't. You will though, feel fitter, tighter and tauter. Eating less or healthier and moving more is the way to go! Many folk on this forum are also on the Health Unlocked weight Loss forum too, and find the two compliment each other very well.

Good luck with all of it and keep posting

[Tomas Graduate]

You burn 100-150 kcal per mile you run (independent of how fast you run). Less if you're super fit, more if you're very unfit.

So no. Running a c25k programme won't make you lose a lot of weight. But it might make you more conscious of your general health, and like many you might find that you become more aware of your eating habits when you run. And that awareness is likely to lead to weight loss.

[Jess93]

I found that I didn't really lose any weight (maybe about a kilo or so) during the programme, but my clothing size dropped. For example, a pair of work trousers bought in the sale that were my "skinny trousers" have now become my go-to trousers as my others are now too big for me.

If you're judging your health by what's on the scales, you may be disappointed- I found things like the fit of my clothing to be a better indicator. I don't recall changing my diet very much, but given how horrednously unfit and unhealthy I was pre-programme, I think anything would've made a difference!