Need to get fit asap

[camwilliams]

Hi,

Im 25 years old and haven’t ran since i was probably 18/19,

I have been going to the gym on a regular basis (5-6days a week) doing weight training without incorporating any cardio,

I recently decided to start running as i am going to join the navy, i would like to get as fit as possible as quick as possible,

I know its going to be tough and will take time but i am looking for any help/guidance.

This couch to 5k seems promising, but can i do 2 sessions in one day?

I recently tested myself on what i can do and discovered i can do 2.4 ks light jog but then am absolutely breathless after

Do i need to take it slow and start with the walk then progress to run?

[Bessmisla]

Thanks for sharing

[LeeU Graduate]

If you mean 2 running sessions in a day, I'd definitely say no, if you mean a gym session and a running session then hell yes.

Don't miss your rest days, after all, you wouldn't go and work the same part of your body on 2 consecutive days would you?

Just follow the program, slow and steady on the runs and enjoy the runs.

[camwilliams in reply to LeeU]

Fair enough, will keep it at a 1 “run” a day

Thanks for the reply

[ButtercupKid Graduate in reply to camwilliams]

The programme says 1 run every two days. This is because you create microtears in your muscles when you run, and the rest day gives them a chance to mend. If you run every day you’re far more likely to injure yourself, so take care. A rest day is a rest from running: a lot of people continue to build fitness by walking, cycling, swimming, or doing some form of aerobic exercise like the NHS Strength and Flex podcasts. It’s great that you’re so determined, but you need to look after yourself too x

[Oldgirlruns Graduate]

Welcome to C25K and this forum cw! There’s already some good stuff in the responses. You really need to take the rest days - so no extras please! Do other exercise if you want to. Stay well hydrated all the time, you’d be surprised how different you feel if you try and run when you’re not. Take it slow - you should be able to talk as you run - “a conversational pace”. And take a look at Iannoda Truffe’s piece for newbies which you’ll find in the pinned posts section of this forum - everything you need is there. And let us know how you get on!

[Debston Graduate]

The programme is designed to build up your stamina so if you follow it, you will be running for 30 minutes by the final week and you won't feel absolutely breathless and your recovery time will be much better too. Then after Couch to 5k and a bit of consolidation, you can have a go at the Bridge to 10k magic plan. You sound really motivated and I am sure you will be pleased with the results of C25K if you give it a go. ☺

[Hidden]

Good choice Cam. C25K is brilliant because it tailors to the individual, simply by saying "run at a pace that easy to you" It's a pace where you can hold a conversation.. that pace will be different for each person.

This is about building a 'running base' you can't rush this, it has to be a gradual progression. 9 weeks is a short space of time in running terms. Once you've built that base, your body will be ready to increase and diversify your routine.

Just stick to the plan, take the rest days, do what it says... and you'll be running for 30 minutes after 9 weeks and you can be confident that you'll be the best you can be.

Good luck, and enjoy it.

[DiscoRunner Graduate]

The rest days are vital because that’s wheb your body ‘repairs’ from the micro tears caused by the running. And the repairs are new muscle, bone cells, new micro capillaries (to get that oxygen pumping to those new muscles!) - so all the good stuff that running does.

You will build fitness strength and stamina with the running - but you don’t have to go at top speed. Many elite athletes train at a slower pace precisely because it’s best for core strength and stamina. And also as a novice runner you will be prone to injury if you do too much too soon. And the injury couch is not where you get fit!

Make sure you’re not landing on your heel either - a mid foot strike with a light landing is best. Good luck!