Yesterday I ran another consolidation run having graduated a couple of weeks ago then when I got home I ent straight back out with my daughter to do W1R1 again as she wanted to start and needed some encouragement.
Did not think I would do it but to be honest I really enjoyed it.
Now I am thinking should I continue doing this and end up increasing my distance?
Has anyone done the same?
Going out tomorrow, just hope I can do it but don't want to push it too much.
The number one rule for runners on C25K and this includes graduates is not to run on consecutive days, only after you have been running at a minimum of 6 months you can run on two days in a row.
Listen to the advice and you’ll reduce risk and hopefully be injury free
The general rule of thumb seems to be that increasing by 10% in a week is a safe way to go. In one of the pinned posts I think there is an explanation with some examples. You could use this as a guideline.
Don't run on consecutive days..you are still a very new Graduate and C25K was just the beginning of your running.
We advise that you should have been running for at the very least, a year before you think of running on consecutive days.
Just keep up the consolidation runs at this time, new routes, short routes and the long slow routes which build everything up Rest days or some of them may be used for non impact strength and stamina work and rest too. Those new running muscles need time to repair... and sadly hidden injuries may occur, if we do too much too soon
If you read Astra’s post it’s clear he did not run on consecutive days and isn’t proposing to yet everyone is replying as if he did.
It's a really interesting question. You are not asking about running on consecutive days but running 'twice' on the same day.
Particularly in this instance when you went straight back out, it was effectively all the same run and the only question then is whether you would thereby be increasing your distance too fast (generally said to be more than 10%). Of course the fact that your 'second' outing is starting a gentle run/walk programme again has to be seen as considerable protection... and it is a worthy cause too. I dunno - was my recent long run when I stopped for a sit on a park bench and to eat cake and have a drink one run or several? I think most people would say it was still one run.
It might potentially be different if you were to do your 30 minutes in the morning (and especially if you were to extend that or be increasing speed) and then C25K in the evening... but you are still scrupulously having your non-running day for 'repairs'. Obviously the longer C25K runs are a good few weeks ahead and at that point you (and your daughter!) might want to tweak things.
I think you'd need to do some careful and honest monitoring: attention to surfaces, attention to pace (we don't know how fast that daughter of yours is, if it might 'push' you), attention to stretching.
Thank you GoogleMe, you answered my question. Bottom line is I will listen to my body and act accordingly. My daughter does not run off because like I used to be she is not a natural runner. Yes, I have thought about the later C25K weeks and will take them one step at a time.
Went out again today - did not intend to do the full 30 mins run before going out and tbh so glad I did. I decided to turn around at 10 mins and eventually ran for 25 mins. Found it tough on the legs but AOK. When I got back I went out again for W1R2 with my daughter and we got around at a nice slow pace. Tired legs yes but definitely not out of puff which is a mega bonus. Thanks for advice and glad I cut down “my solo run” and probably do the same in future. Best thing is I enjoyed both runs and being out.
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