Week 1

Keeping track of how Week 1 goes!

Sat 25 Aug - did Wk1R1. Managed 3 of the 8 runs (see previous post. I was quite achey across the top of my back the next day. But shameful I’d be so unfit!

Mon 27 Aug - did Wk1R2. My 60 second “run” sections were more like the lightest of jogging, possibly more like just falling forward for 60 seconds. But I did all 8! Previous comments from the community were helpful 😀 I’m really achey now. My hips and lower back. I’m a little worried as have lower back issues and very weak/non-existent core muscles - hope I don’t mangle myself and then have to give up because of that 😐

[Oldfloss Administrator Graduate]

Take it very very slowly and steadily. If you don't manage all the runs... slow down more before you repeat it. Just relax.. try to land lightly.

Make sure you warm up really well and do those post run stretches too!

Stamina and core strength exercises on some of your rest days are going to help too

Very well done you.

[Jundal Graduate]

Before starting this programme, I'd suffered with a bad lower back pain for years, but since completing, I've had nothing more than a little tightness. The programme does build your core muscles to a point, but make sure you do some core muscles exercises to complement this, so thathe rest of your body keeps up with your legs!

[Jogunlikely Graduate]

Well done 👏👏👏

I agree with Oldfloss think about doing strengthening work of the off days. We are not talking crazy iron pumping in the gym but Pilates would be really good for your back and hips.

Under no circumstances should you try full sit ups, it's the fastest way to injury known to man!

In everyday life try to think about engaging your core muscles, I do it whilst driving, washing up etc. It will gradually make a difference. My bad habit is clenching my butt at the same time which is not the point of the exercise!

Good luck with run 3. We will love to hear how you are getting on. 💪🏃‍♀️

[sallenson Graduate]

Well done!! Hope that you and bluepanda keep on being running buddies too! Running buddies make all the difference

[Razouski]

Well done, it sounds like you're getting the right pace now. This programme is all about gentle jogging not speedy sprinting.

There are some strength exercises on the NHS website linked to C25K so it might be worth having a look at those.

But congrats on completing all 8 of the intervals in the run, and good luck for the next run.

Happy running.

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Hmmm.....well I’m not doing too well...I’ve not been able to make time to go for another run.