C25K Advice

[Lbnewsom]

Is it okay to do two running days back to back?

[Dunder2004 Graduate]

The general advice would be not to do it at this stage. Your leg muscles are still in the early stages of adapting to new demands and it is the rest days that allow microfibres in your muscles to repair.

With that said, it depends on a lot of factors (weight, age, baseline fitness etc.).

[Shivani05 Graduate]

Preferably not. Your body is still getting used to running and needs the rest days to recover and avoid injury.

[GoogleMe Graduate]

No. If you are doing the NHS C25K programme, the non-running days are a key part of the programme. Learning to be sensible, not rushing and avoid injury is part of what it is teaching you. Often the hardest part... I don't think it is just about the physiology (although that is important) Lots of people start new projects intending to do something every day and then something happens and they miss a day and then it all falls apart. The discipline of *not* doing something every day is quite an interesting one.

Later on, some people find it works for them, but bear in mind the prevalence of running injuries.

[Oldfloss Administrator Graduate]

Not a good idea. I completely agree with all the comments made by GoogleMe .

Follow the programme and get to where you want to be injury free.

[JoolieB1 Graduate]

It is better to allow a natural rest between runs as this avoids injury as you develop your fitness. I found I really needed rest days further into the programme

[Razouski]

hi Lbnewsom ,I can't really add much, but I would say listen to the advice from GoogleMe and Oldfloss . They are experienced runners and I have valued their advice and encouragement (and that of others) throughout the programme and beyond. They know what they are talking about. Rest days are important even and need to be taken, and better that you leave a couple of rest days if your schedule is busy than to run on consecutive days. 🤓

[GoogleMe Graduate in reply to Razouski]

Ooh, doing a little dance at being called an experienced runner, thanks! (I think it may just be the same experience repeated over and over but...)

[Squarewheels66 Graduate]

The purpose of C25K isn't so much to get you running 5k in 30 minutes (more or less) but to give you a sustainable exercise habit for life.

If you're itching to do something on a rest day, swim or do stretching or yoga.

If you keep things going following on from the end of C25K, most beginner programmes stick to the exercise/rest structure of C25K even up to half and marathon distances - rest is that important.

When reasonably fit you may be able to do 'active recovery' on 'rest' days which means very gentle running at <60% HR Max or 2-3/10 on perceived effort.

Unless you are focused on a running goal I would run no more than 3 x weekly and use other sessions for strength and flexibility.

[Redbillie21 Graduate]

Try doing the NHS strength and flex programme in between your run days. It's very good. Apparently a lot of C25K participants do it.

[Oldfloss Administrator Graduate in reply to Redbillie21]

It is great.. I still use those exercises even now !

[davelinks Graduate]

Simply No, Crosstrain😊

[Oldfloss Administrator Graduate in reply to davelinks]

To the point Dave.. and correct.. I just like rambling :)x

[Lon70 Graduate]

As everyone has said. It is not a good idea to miss rest days. On the other days if you want to die ercise try something else - strength and flex, yoga, Pilates or swim.

[GoogleMe Graduate in reply to Lon70]

That is a really good way to look at it... missing rest days.

[Matt12345]

Whilst it is unlikely to do you any physical harm, it could and if it does, you will kick yourself as you could be out of action for a while.

Whilst I was doing C25k I was chomping at the bit to do more but had to show restraint. Why? Because for me C25k was a lot about discipline. The discipline of sticking to a prescribed approach because it works and not wanting to deviate because that would go against what works.

Once I finished C25k I found that I had to apply the same principles of discipline to get to the next level. Setting myself a challenge and sticking to a routine. So far so good...........

[David45177]

I've been contemplating using a Nordictrack ski machine on the off days. Would there be any harm in that?