Week 6

[Sham19]

Hi I’m due to start week 6 and I’m finding it quite good. I do each session twice so do 6 sessions a week instead of three.

My question is I run at the gym on a treadmill at the minute. What’s the difference between running on a treadmill and running outside? Is it harder to run outside ? If so any tips for when I do venture out.

Thanks in advance.

[Buddy34 Graduate]

First of all do not do 6 sessions per week you are working your way to an injury your muscles need time to repair.

Yes running outside is different as you are the one that controls the pace it just takes practice , so only do each run once and try running outside it is enjoyable as there is so much to see th of luck😊

[Sham19 in reply to Buddy34]

Thank you . I go to the gym 6 days a week that’s why. I’m a bit addicted to be honest 😂. I may give it a go thank you

[Elfe5 Graduate]

Hi Sham19, running outside is SO much more fun in my opinion, but it is down to personal choice. Feeling the air, seeing the sights, hearing the birds and smelling Spring emerging- all good! 😀Personally, I find running on a treadmill harder because I find the balance and space restraints quite challenging & can never get over the feeling that I might be catapulted off the back! 😂

I would suggest you try outdoors, when you feel like it, at a very gentle pace. 😄

PS I hope you don’t really mean that you are doing six sessions per week? An essential part of C25K is having at least one “rest day” after a run to reduce risk of injury. “Rest day” means “not running” - walking, cycling, Pilates, yoga, swimming etc are all fine on a rest day.

[Sham19]

I definitely will give it ago at some point . Thank you 🙂

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5... and does suggest putting your treadmill on a minimum gradient of one degree to better simulate being outdoors.

The mill does your pacing for you. Outdoors you have to do that yourself and it may take a while to get used to that. Along with weather, hills, uneven surface, fresh air and vitamin D, there is far more to interact with.

As Buddy34 has pointed out, you really do need to take your rest days. The impact of running, unlike other exercises, creates micro tears in your muscles, which repair and strengthen on your rest days, not while running. With no rest, no repair, no strengthening and so increased injury risk, so those rest days are crucial. you can do other non impact cross training on your rest days, which will be beneficial.

Take care.

[Sham19 in reply to IannodaTruffe]

Thank you for the advice and the guide to the plan is invaluable. I will try and take it on board 🙂