Couch to 5k success strategies: Truly the... - Couch to 5K

Couch to 5K

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Couch to 5k success strategies

ejvcruns profile image
ejvcrunsGraduate
โ€ข30 Replies

Truly the programme is amazing! Yet, there are certain pieces of advice and troubles that seem to recur. I thought I'd summarise. Mentally, I divide C25K into three groups of three weeks each, each with its own special challenges.

Weeks 1-3: THE PLUNGE

In these weeks, you are puffing like a train and feeling like you might expire. Neighbours wonder if they should call ambulances. Many people feel ashamed of their appearance and fitness. Many hide their participation from loved ones for fear they cannot succeed.

Strategies for success:

* Do not "run" but *jog* slowly. SLOWLY.

* Remember that runners are invisible. No one will see you once you put on your invisible running gear. The lack of interest from passers by is astounding.

* Get out the door in whatever you have handy. Don't delay to purchase perfect shoes, perfect pants, perfect whatever. Getting out the door is the MOST important thing. You are not running long distances so shoes that work for walking are good for running too.

******************

Weeks 4-6: THE AMAZING WEEKS

These weeks are so awesome that you just can't believe they are true!! You go from gasping out 3 minutes (end of week 3) to confidently running 25 minutes (end of week 6). Many people freak out. How is it possible? The truth is your body is amazing and built to move. Give it a chance and it will astound and amaze you. Week 5, Run 3, the first long run, is a highlight of the program. But the challenge to your mind is real.

Strategies for success:

* Continue to go SLOW

* Now's the time to change out gear if you need to

* Come out of the closet and get extra support. It's a mental game, these three weeks. You CAN do it. I did it. Many many people on this forum did it, and we were all old, fat, unfit, ex-smokers who hadn't exercised since school and then only reluctantly. Still, we did it. And you can too. Tell your family and friends, or come on here. You won't disappoint them, or us.

* Accept the challenge. Don't repeat a run "just in case". Go with it and see how far you can get.

*****************

Weeks 7-9 TRAINING WHEELS

In weeks 7-9 you just do long runs, so actually... you don't need the podcasts or app (shhhh). But you WANT it. It helps to stabilise you, give you structure and form, a goal, now that in fact you are pretty sure you will be able to run 30 minutes. Crisis of motivation is not uncommon since...these weeks are not the amazing weeks. Instead it's a mental game to get out there and just finish. It's also the time to prep for after graduation so you don't just go back to the couch.

Strategies for success:

* To motivate yourself, change things and give yourself something to look forward to. Change up your route. Try running outside if you've been on a treadmill. Get a new awesome playlist.

* Take an extra rest day between runs if you need it. These longer runs are rather taxing and you are still building fitness -- you just became a runner, after all.

* Consider adding a strength programme to your resting days. The stronger you are, the further and faster you'll be able to run. Plus, muscle burns calories faster :-)

* Begin to think beyond 9 weeks into your future as a runner. Experiment with no podcast. Download a tracker app, or some kind of training app. Is there one you like that you'll want to use?. Think about future goals (further? Faster? In more places?). Sign up for a 5k race? Begin to plan to achieve those goals. Ask for help if you don't know what to do.

* Time to join a group? Many people take up the challenge of ParkRun at this time. Or perhaps just a running buddy?

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ejvcruns profile image
ejvcruns
Graduate
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30 Replies
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Lilybell profile image
Lilybell

Thanks so much for taking the time to write this constructive summary. It is really encouraging and makes sense. Very motivating for me. I'll refer back to it as I progress.

Indigogirl profile image
IndigogirlGraduate

Fab post! ๐Ÿ˜

Martin_Rose profile image
Martin_RoseGraduate

Brilliant post, you have got too much time on your hands. Have you packed for New Mexico? ๐Ÿ˜Š

ejvcruns profile image
ejvcrunsGraduateโ€ข in reply toMartin_Rose

I only ever take hand luggage and being me I have a no-fail formula for how to pack. It takes me like an hour, most of which is hunting for my stupid earphones.

Martin_Rose profile image
Martin_RoseGraduateโ€ข in reply toejvcruns

Bit of an enigma on the quiet, I think.

ejvcruns profile image
ejvcrunsGraduateโ€ข in reply toMartin_Rose

Naw, I just have a process-oriented brain. I'm rubbish at remembering nearly anything or locating myself in time or space, but excellent at working out how things work and should be put together. I excel at schemes, plans, and grand ideas -- actually *doing* anything is my downfall. My husband is the opposite, fears planning, excellent at executing. I love him because everything he does seems impossible to me. Obviously a few years ago he just decided to become fit and did it without fuss or drama. I hired him a personal trainer to plan, which he thinks is great.

Martin_Rose profile image
Martin_RoseGraduateโ€ข in reply toejvcruns

What a perfect relationship. ๐Ÿ˜Š

AJ2804 profile image
AJ2804Graduate

This is great! Thanks

dubnde profile image
dubnde

Such a good summary

Glossy profile image
GlossyGraduate

Great post! I'm in the latter stages now and you've captured the early stages perfectly.

Mummycav profile image
MummycavAdministratorGraduate

Great post, as ever, ejvc....& makes so much sense when broken down like this!! ๐Ÿ˜‰

Oldfloss profile image
OldflossAdministratorGraduate

Great post you! Thank you!

ejvcruns profile image
ejvcrunsGraduateโ€ข in reply toOldfloss

Thanks, makes me happy to see you like it since you've been mentoring for quite a while.

Charlottefc87 profile image
Charlottefc87Graduate

Wonderful post ejvcruns , I couldn't agree more! I was most certainly a 'should we call an ambulance, do you think she needs some help' type in my early weeks!

Sadie-runs profile image
Sadie-runsGraduate

LOVE this. Ringing so many ๐Ÿ”” bells. ALL the bells in fact! Thank you, ejvcruns.

Fishypieface profile image
FishypiefaceGraduate

Love it!!! So true and funny. Every newbie should have a copy. You are quite wonderful! :)

Jododds profile image
Jododds

Wonderful! Thank you

Wannabefit19 profile image
Wannabefit19Graduate

Brilliant brilliant post - reflects on yours and others journeys I'm sure . Great post for newbies to get inspiration and support .. 1 hr to pack wow that's impressive too ๐Ÿ‘

TheClaw profile image
TheClawGraduate

Thank you xxxxx

Patticake2017 profile image
Patticake2017

Thanks so much! After a rubbish run last night, just the info and encouragement I need to keep going!

ejvcruns profile image
ejvcrunsGraduateโ€ข in reply toPatticake2017

That makes me happy!

Pilks47 profile image
Pilks47

Top tips thank you : ) Especially a strength programme on rest days . . . great idea. Can you recommend one specific for 'us' runners!!!?

ejvcruns profile image
ejvcrunsGraduateโ€ข in reply toPilks47

The NHS has a five week Strength & Flex plan with podcasts designed to be used alternately with c25k:

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

I know there are other plans and others have given tips so -- hopefully there will be more responses!

linda9389 profile image
linda9389Graduate

What a great post. That's exactly how I remember it, now you put it like that! :)

DebJogsOn profile image
DebJogsOnGraduate

So true - reflects my C25K journey so far perfectly!

Elfe5 profile image
Elfe5Graduate

Thanks for making me laugh- your masterful description of weeks 1-3 is exactly me. Good to know there is better running ahead.

ejvcruns profile image
ejvcrunsGraduate

bumping for new folks!

Wantorun2013 profile image
Wantorun2013Graduate

Great post sitting here listening to the wind and rain thinking lm mad going out in this at 5.20 am !! But you just made me want to do it even more. Beautifully written thank you ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿ‘

happyhammer73 profile image
happyhammer73Graduate

Great post thank you ๐Ÿ˜Š

ejvcruns profile image
ejvcrunsGraduate

bump!

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