Hello
I've recently completed the C25K program and continuing on my runs every other day.
I thought I should share some of my experiences and tips which may help fellow runners.
I had been away from proper exercise for over 3 yrs and over that period my weight, BMI and body fat were comfortably in the obese/overweight category. Annual health MOT showed certain parameters needed to be kept in check and that was a wake up call.
I decided to improve my resilience in order for me to then go back to proper gymming (which I wasn't confident of as I wasn't in any shape to do after 3-4 yrs of no gym!)
So that where C25K program came in handy. Here are few words that might help others get through the program.
> My initial approach to the program was to gradually build resilience. Running 5K in 30 mins was never the goal. It was only to make sure I keep running for 30 straight mins at the end.
> First 2 weeks were tough. But it is really incredible how your body learns !
> 3rd week calf and inside knees were distressed after running. (I highly recommend wearing tight calf support and tight knee support for all runners! Get them at a reasonable cost from Amazon for sure help alleviate the aches)
> Would recommend running despite the niggles ! Take slow strides for sure. The tip (Michael Johnson's - he was the voice to motivate me on the app! - tip that the way you run should be such that you dont bounce much and your head level while running to be the same of someone walking ahead of you is key to pace your run)
> I run all my runs in the local park. Initially I would take up and downhill paths but after week 5 I would recommend running on flat levels. I ran in a circle around the track in the park which helped me time my runs ...(e.g 5 mins for 1 round...so 6 rounds was the aim in the end)
> Running the same track helped me as I was used to the pace and track. However this works differently for others as they may wish to take different routes. However for me it was the same flat track across the program.
> Running shoes and socks must be comfortable and worth the wee investment you make in them. Definitely go for proper shoes
> Right jacket, head gear, gloves (when bitter) are must accessories to help navigate nasty wind conditions.
> Warm up is the key and I was lucky to use warm up i knew of from my past exercise regime.
> During my runs after week 5, I always ran the last 90 secs faster - to push through the pain and cover more ground.
> Do not miss a session - be it rain or bad weather! If in pain repeat a low level session or cut down mins. But dont give up running unless you are severely affected by it and need medical attention!
Now to few points about weight management.
> Do not weigh yourself every week! Running sheds excess kgs but it will not happen immediately.
> Weight drop would not happen only by running. Diet needs maintained!. I havent drank fizzy/sugary drinks, and not had any sweets/chocolates, nor any alcohol since I started the program. Generally maintained a low carb diet (no white bread/white rice) which comprised of more fruit and veg and chicken and occasional fish. Yeah I know it is hard but worth the sacrifice!
> Yes you will shed a few inches round the waist but remember during the same time you build more muscles. So the weight reduction may not be that evident. More muscle build up is a good thing and will help in improving your fitness - which will then lead to loosing weight.
> Be absolutely conscious of what one eats! Because more than running what one consumes is the key !!
I hope the above helps folk who wish to continue on maintaining a good overall health.
This is my first post and I have read this forum in between and have got some valuable advice from other runners too. So thank to you them all.
Happy Running
W5R3 complete. Completely hooked on c25k!
C25k complete! (4K in my case 😊)
Completed the program!!
Started C25K my experience so far...
C25k Completed! 😂😂
