Advice on pacing....

[LottyRom]

...what's your thoughts? I'm finding the early stages of C25K much more manageable than I'd thought. Should I stick with the day rest or just keep going while I can til I feel I need the rest?

Any advice welcome, thanks 😊

[pinkaardvark Graduate]

It's not a race, there's no big reward at the end and all you will gain is fitness and the confidence to do more of the same, so there's no point rushing because what is at the end is just running. What i'm trying to say is there is no value in jumping ahead, all the runs are cumulative in that they build into a history of fitness for your body. So even if they are easy you still need to do them if you want to be a runner for life

If your really keen to do more exercise, try something complimentary like the stretch and fitness program, cycling or swimming etc on your days off.

[LottyRom in reply to pinkaardvark]

Thanks for your advice, and it's a great idea to fit in other exercise. 😊

[icklegui Graduate]

You do need the rest day after every run day - even if you don't "feel" it that might just be your baseline fitness. Your muscles tear during impact exercise and they need to repair and in that process get stronger. Your bones also adapt, at an even slower pace.

It gets said that you ought to be running for a while, maybe at least a year, before you start consecutive days!

Find something non-impact on your days off, as pinkaardvark suggests

Oh - and well done on your progress so far! Where are you up to?

[LottyRom in reply to icklegui]

Seems as if 'slow and steady wins the race' should be my mantra!

I'm just about to start week 3 so v early days. 😊

[Elfe5 Graduate]

Rest day is perhaps not a helpful name - it really means non running day (to avoid injuries). Any non impact exercise is fine - walk, swim, cycle, Pilates, yoga etc - all fine. 😃

[Bazza1234 Graduate in reply to Elfe5]

Yes - the national guidelines for exercise is 5 days per week of 30 minutes "moderate" exercise. I understand "moderate" to be something which raises your heart rate , causes you to sweat a little while still being able to converse a little.

[LottyRom in reply to Bazza1234]

I need to find something complementary methinks! I've surprised myself how much I've enjoyed the programme so far! 😊

[Lilrhib Graduate in reply to LottyRom]

I have been using an app called sworkit it has a bunch of at home workouts, ranging from HIIT to yoga and stretching.

It can be a bit repetitive, but mixed with other forms of exercise I find it quite useful!

[LottyRom in reply to Elfe5]

Good point, and one which I probably overlooked as a non runner. Thanks for your wise words 😊

[GoogleMe Graduate]

The non-running days are part of the programme. If you don't 'do' them, you are not doing the programme.

People need the structure of the programme not just to build up safely and to encourage them but to prevent them doing what so many people do (especially this time of year) with fitness which is going at it like a bull at a gate... and then giving up.

It's always lovely when people are enjoying it... but as others have said, that's the point at which to add other activities to round your fitness programme. If you're liking the NHS C25K, the NHS Strength and Flexibility podcast programme is a good companion. Although for those with a tendency to boom and bust, yoga is an especially good idea.

[LottyRom in reply to GoogleMe]

Wise words and sage advice. I'm an over enthusiastic beginner! I'll check out the podcast you mention. Thanks 😊

[Oldfloss Administrator Graduate]

"The rest day from running is not negotiable, but does not have to be spent back on the couch again. Any non impact exercise, such as swimming, cycling, weights, Pilates or yoga will be beneficial to your overall fitness and to your running. The weeks of C25k do not have to coincide with calendar weeks. You may want to run every other day, or you may find you need more than one rest day between workouts…..both are fine."

This is taken from our great information post...

healthunlocked.com/couchto5...

However good you feel, do not be tempted to miss a rest day, or a runs, or a week. That is the way to the Injury Couch. We have had folk on the forum, who miss rest days, and runs and weeks and they either ended up injured, or usually just fall by the wayside.

This is a great journey, and there is so, so, much to do on rest days which will help your overall stamina and core strength, which are needed for the longer runs

Just enjoy the journey..

"Fast enough to get there, slow enough to see."

[LottyRom in reply to Oldfloss]

Love the proverb! Thanks, it'll be my new mantra! I'm perhaps a bit over enthusiastic so experienced words are so useful. I can hardly believe the response to my post. What a community!! 😊

[Sweatyfaced Graduate]

Everyone on the programme will tell you the same thing!!! Your non-running day is as important as your running day, follow the programme and "slow and steady wins the day".

But if it is too easy at the moment, do challenge yourself with something non-impact on your non-running day. I have been learning to swim for example and it's great fun!!

Best of luck and looking forward to going on this journey with you!

[LottyRom in reply to Sweatyfaced]

Good on you! Yes, I think I need to reignite my yoga self! 😊

[Razouski]

Great to hear your so enthusiastic and enjoying the programme. It is really well designed and works, and as others have already said the "rest days" are part of the programme. I try to go the gym on my non-running days and sometimes swim as well, or I might go for a walk or cycle ride with the non-running Mr Razouski. The other suggestions that people have made are good too.

Best of luck for week three , happy running.

[LottyRom in reply to Razouski]

Thanks very much. I'm really hoping I can keep the enthusiasm going 😊

[Razouski in reply to LottyRom]

Hopefully your enthusiasm will continue to grow, but if it falters share in here as lots of us have suffered when our Mojos have gone awol. (See my earlier posts about my missing Mojo 😂)

[LottyRom in reply to Razouski]

Thanks, I have a feeling I may need it 😊