If you do a 5k at the gym, is it best to stretch before or after or both?, is it best to do legs on a rest day, let them rest or do leg day before or after a run or aerobic exercise?,
Any advice is appreciated also does it track metrics on an Apple Watch ⌚️ too or will I need my phone in my pocket?-seriously hope it’s not like other metric tracking apps I’ve had which needs distance and so won’t work stationary in a gym on a tread mill!?
Stretching before running is in recent years thought to cause more injuries. Coaches train coaches and so it remains in the teaching. Not sure anybody is certain right now. My serious running mates walk and then slow jog the warm up. Stretches after do exactly what they’re intended to, there’s no debate out there.
The thing to avoid on rest days is the running motion, and probably pace. Cycling is good, but works the muscles in a different way, walking too, and yoga really good.
Apple Watch answers may depend on the generation, and I’m not sure on the answer... I know the newer ones have full gps, but that’s not relevant.
Mine is series 3 with GPS, I suppose only one way to find out, does the couch to 5k automatically track or do you have to manually start it?, as I am just wondering if I am running several tracking apps like Nike plus, workout, say cycle meter/running gps and better points if there will be any conflicts in tracking my run..?
As far as I know the C25K app doesn’t track you at all. I’d assume Nike or Strava can log in the background. Nike app has a toggle in settings for treadmills, on my phone that is... if same switch is on the watch I guess that means the watch can track your metrics.
As you say and in the words of the pain men, there’s only one way to find out.
Edit: of course what we all need really is a couple of phones on the arms, an Apple Watch on one and a Garmin on the other... then we can have C25K instructing, Nike Run hitting the plan with Nike training, Strava to tell our friends about it and a decent heart monitor to tell us when we’ve over done it, but before the blue flashing light stage... oh and an £5 Casio so we know what time it is 😂
How does the app know if you have run 5k, I thought that was the hole point of the app, I am just wondering if it is best to do a 5k before aerobic exercises like Zumba or the HIITesque interval classes my gym offer too?!
Nope... C25K is just a catchy title... what it really is is couch to 30 minutes running to raise the heart rate and make you healthy... that’s not as catchy! So all it needs is a timer. It’s a simple app and yet it’s rated in the top 3 running apps because it does what others don’t... it gets you from the couch. Nike assumes you can run 20 minutes, Strava too.
It’s best to run a 5k fresh, but depends what you want to get out of it. Aerobic helps... anaerobic leg work will hinder if anything, but probably not noticeable until after the plan ends.
Apple Watch gave me a heart rate alert when it went up to 186 BPM after a 5k run and a hot gym chick on the tread mill probably the latter lol...i think my Apple Watch Nike plus GPS with my Casioeque strap ticks all those buttons
Sounds pretty basic compared to the Nike plus running plans, club and coaching to have just a timer. I have that on my phone and several of them...I can run probably for an hour...
It is basic compared to the Nike app... it’s not a 5k race programme... it’s a beginners course that assumes no running ability. If you can run an hour why would you be looking at this programme? You’d already be beyond 10k and the app that came preinstalled on your watch could do the rest.
Have you not seen those ultrathons? Or iron mans a 5k is a piddle in the sea compared, i often struggle with motivation and the Nikeplus seems a bit extreme (some of the plans at least), this is a happy medium, plus I am usually so wiped at the gym that’s what takes me an hour to do (5k), with running and walking and cool down on the tread mill I say an hour, around 45 minutes but it just seems like a hyped up stop Watch.
Of course, one reason 5k was chosen for startups is that they’re relatively easy to run well, easier than the lower distances to train, and less take over your life than the longer ones. My friend did an ultra (well 2 really) the other weekend, he’s stepped up from marathon to go easier on his ankle and aging legs. Yes you have to fuel on the move, but technically they’re not harder on the body, or so he says anyway. Iron man is something else, and incredibly hard to be great at all parts of, if not impossible, makes for a great spectator sport for that reason. Nike app, even on race plans, is as easy or intense as you want it to be... if you set it right. It can start you at say 17 minute miles and 21 for longs, so walking pace. The only run it gives you faster then is the tempo at 16:30ish per mile... the benchmark makes it intense if you give it 100%, but knowing that there’s no need to at an early stage. Taking the benchmark seriously is brutal!
What I was wondering or trying to say was if you can run for 30+ minutes, the 5k+ program would appear more suited to you.
Well I am running in the gym today, just got my first C25k alert
Go get it!
Hopefully you may get some useful replies... Rignold is incredibly knowledgeable about these things 
Who’s regi?
It is best to perform dynamic stretches prior to your run and static stretches after your run. Regarding when to do legs it depends on your goals. You can do legs on a run day but if your trying to improve running, do them after your run, if building muscle is your goal and running is only for recreation, do your leg workout before your run. Good luck!
How come I no longer receive C25k alert notifications it has been months 😞
Thank you for all your advice by the way seems to all make sense
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