Well, as it says really - I've completed week one!
I started on Friday, and have gone out alternate days. This may be a silly question, but should I wait until this Friday to start week 2, which would be a two day gap between runs? Or just carry on alternating days - does that make sense?
Also, what about the days in between? I started aiming for 10000 steps each day 3 weeks ago, so I have gotten used to very brisk walking for a good 40 minutes a day. I'm not sure if I should stop the long walks each day if I'm supposed to be having rest days? Would that increase the chance of any injuries if my legs are not resting?
I did try swimming last week, which was lovely but is an expensive option I can't afford too regularly at the moment.
Apologies if these are silly questions, but as a complete newbie, with a lot of weight to lose, I want to make sure I give myself the best chance at succeeding.
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Alfietinker
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You just need a day between. Old floss told me about the strength and flexibility exercises which go alongside the c25k but I got to week 6 without them. I'm no expert but I think walking is ok 👍
I take it to mean a rest from running rather than sitting on the sofa, so I have added it to my routine 🙃.
I would suggest you do alternate days so that if something stops you running one day you won't do behind your schedule. I am currently on week 7 but it is 9 weeks since I started if you see what I mean
Hi there and welcome! No questions are silly (well maybe some are - but yours aren’t!) I too wondered about the 3 in 7 inequality. I have stuck to set running days and therefore have 1 day, 1 day, 2 day rest each week. Not sure there is a right or wrong but this has worked for me so far!
On my rest days I still go for 2 half hour brisk-ish walks (about 3k steps each) - one in my morning running slot and the other in the evening, I do the evening one on running days too - I like a routine!
I'm been walking/running in the evenings as it fits around the kids/hubby/work, but as the evenings are getting so dark I may have to try early morning *shudders*!
I’m a morning convert. I’ve never been a morning person - and still not really but I love getting up extra early, dragging on tshirt and leggings, shoving my earplugs in and having half an hour to myself. On walk days I listen to a talk podcast, running days music. The fresh air and exercise really set me up for the day now. Give it a go!
Walking.....is totally brilliant....( no less than a couple of miles at least, brisk walking too, as you are doing )!
I walk most days...( two days.. at least ten miles.. ( I have a small granddaughter and her buggy, :))...strength and flex too, brilliant... cycling, swimming or Yoga... stamina and strength need to be built up for the longer runs!!
Rest days between runs are essential.. one or two.. many fol do their runs in the week.. Mon Wed, and Friday and have the weekend off.. I run Sunday, Tuesday and Friday...
You organise it to suit yourself Well done anyway, and rest assuref, any non impact exercise done on rest days will compliment the running
You sound an amazing grandparent! I hadn't thought of the building strength as an aid for future weeks. I bought the Slimming World magazine this week and there is a 'sofa workout', which I quickly bypassed. But it would help with strength (if the kids/hubby are out the way to avoid embarasment)
Thank you all, and for being so nice! I was half expecting a collective rolling of eyes at yet another newbie's questions.
I wondered about the brisk walking as my legs do hurt when I walk fast and didn't want to impair the running. I really need to get some proper foot ware - my trusty walking boots are 17 years old (bought for Ben Nevis many, many moons ago). They used to be the most comfortable thing I owned, but recently give me huge blisters on my heel - probably time for the bin..... The trainers I've been using instead really hurt my shins, so I was scared of making it worse if I wasn't resting.
I hadn't thought of cycling! I do have a bike, but the last time I used it I had to stop so many times I was too embarrassed to get back on it. I live in Wales, so there are not too many flat places I can go to and I'd like to avoid hills for a while yet! Although there is a lake with a 1km path around which I have been using for my walks/runs. There would be no reason not to cycle on the road around that too, as long as I make sure it's light - food for thought.
Always take the rest days from running. They are crucial to a new runner as that is when your muscles repair and strengthen from the micro tears induced by running.
Any non impact exercise is fine. Brisk walking may slightly increase your injury risk over say swimming or cycling, but should be fine if you don't overdo it.
Core strength is good for runners, so anything that improves that is beneficial.
Alternate days are fine and C25k weeks don't have to coincide with calendar weeks. You might find you need extra rest days as you get further through the plan.
If investing in new running shoes I recommend getting a gait analysis done at a specialist running shop to make sure you get appropriate shoes for your gait.
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