Anyone do all three runs without a days rest?

[MelBlue1]

Just completed week1run2 feeling good and excited to complete my first week.. does anyone else do their runs everyday? The only times I’m actually able to run is for three days in a row because I’m child and work free.. I know it’s probably not ideal todo all in one but I have to?

[Hidden]

Hello!

I've only just signed up so have little running experience but having read the FAQ, it says rest days are non-negotiable so you must take them. What you'll have to do is run on days 1 and 3 and wait until the following week before you run again.

Good luck with the programme!

[MelBlue1 in reply to Hidden]

Thank you I did think this but wasn’t to sure good luck with it to 🏃‍♀️

[2718281 Graduate]

Hi MelBlue1

The rest days are part of the program. It is how you build your running legs (and rest of the body). When you exercise, you stress your muscles, respiratory and cardiovascular systems. When you rest, you give those systems the opportunity to recover and grow stronger. If you don't take rests, you are not allowing your system to grow between workouts and you might put to much stress on your body that could lead to an injury.

As RoastParsnip says, it might be a better idea to run on days 1 and 3 and wait until the following week. I know week 1 might seem easy, depending on your current fitness, but the program gets harder and you don't want to be injured

[MelBlue1 in reply to 2718281]

Thanks for the reply! I did think this as I don’t want to push my body etc... I’ll do what you’ve both suggested as I want this to be a good challenge and not hate it

[LUHAN Graduate]

Hi. It is really important to have rest days. Like the others say it is when your muscles actually get stronger as they repair. (Hope that makes sense) again as others have said run on day one and three and then next on next day off. Difficult when you are enjoying it but essential. It took me longer than the 9 weeks as I had longer periods of rest between runs too. Xx

[MelBlue1 in reply to LUHAN]

Yes I would run with my little one in the buggy but I don’t enjoy running when doing that so wanted todo it when I was free of the kids so I’m going to do as others suggested so will take me longer to!

[LUHAN Graduate in reply to MelBlue1]

I totally understand...it is my time without my girls....I enjoy the time to listen to music etc. It will take longer but not to worry. You are out there doing it which is great. Perhaps you could do cross training on the days you have buggy and go for a long walk. X

[Hidden]

Hi MelBlue1. I have just restarted C25k after an injury meant I had to stop two runs before graduation in June. It’s brilliant that you are keen and loving the running, but those rest days between runs are really crucial for all the reasons already mentioned. I know what it is like to juggle the runs with kids/work/home. The suggestion to run on days 1 and 3 of your days off is a really good one. Perhaps on day 2 and on the days before the third run you could do some other exercises, like yoga/Pilates or go for a walk? That way you’ll still feel like you are using your day and it will help to strengthen your muscles too. I sometimes had to take more than one day between runs first time round and I put strengthening exercises in instead. It doesn’t interrupt your fitness level, in fact it’s sometimes the opposite and a few extra days rest between runs can help. Good luck!

[AdverseTangent]

I know it’s a dreadfully unpopular view, but I think only you can decide if the rest days are needed or not. I often didn’t take them and I was fine. I always took a couple of days off during the week and didn’t push myself too far by not moving into the next week of the plan early, repeating runs instead.

I’m not giving any advice about following what I did, but only you really know your body. You don’t want to get yourself an injury or try to go too fast though as it’ll put you off. I found all of the runs tough, but never failed to complete one and I graduated a few weeks back. Now doing w9r3 and an earlier week in addition.

Don’t push your body too far!

[Buddy34 Graduate in reply to AdverseTangent]

The people who put the plan together are more knowledgeable than us . The rest days are there for a reason. If you choose not to follow it then it's up to you. 😊

[AdverseTangent in reply to Buddy34]

I don’t doubt that, but I was never one to take advice, and everyone is different. Don’t get me started on the need for very expensive running shoes that some seem to advocate!

[Buddy34 Graduate in reply to AdverseTangent]

The trainers I used to walk everyday or walk my dog would no way be any use for running . I do have proper running shoes but I bought an older model of them as the up to date ones were way to expensive.

[AdverseTangent in reply to Buddy34]

Good plan. I got some £35 trainers which are really comfortable - no need for flash stuff. They are Karrimors which I’ve seen some people criticising, but they work great for me. I had some walking trainers which I started in and they were fine, but these are better. They won’t last as long perhaps, but I could buy four pairs for what some people routinely pay. I’m fortunate in that I don’t have any gait issues.

[IannodaTruffe Mentor in reply to AdverseTangent]

How do you know you don't have any gait issues?

Do you overpronate or supinate or are you neutral as you run and are your shoes supporting you in an appropriate manner for your gait?

Without a gait analysis you are taking pot luck and buying your shoes.

You might find this helpful healthunlocked.com/couchto5...

[AdverseTangent in reply to IannodaTruffe]

Had a gait analysis.

[JW001 Graduate in reply to IannodaTruffe]

It certainly helped me having one done and getting proper running shoes, they feel so much more supportive, my trainers now feel like a pair of slippers which to run in is not good for your feet!

[Jell6 Graduate in reply to AdverseTangent]

I ran in reasonably priced Asics from SD, all through the programme and several consolidation runs, sooo comfortable, until my knee just became so sore I couldn't even walk without pain. 8 weeks on the injury couch and 3 sports physio sessions later, and the correct footwear was bought.

I would definitely get gait analysis, and the correct trainers may not be particularly expensive.

As for the rest days, I tried 2 consecutive runs after about 18 months. Sore calf! I really don't think it's worth the risk.

[Buddy34 Graduate]

Think you already know that the answer is. Do not continue running 3 days in a row. You will get injured and won't be able to continue. Run on day 1 then on your third day then the following week do your third run . It will take you longer than 9 weeks to complete the plan but it doesn't matter. It's better taking longer that not being able to run at all due to injury . Good luck 😊😊

[MelBlue1]

I didn’t even think about running trainers 😳 what brands would you recommend? I see people running in Nike shoes quite often so I just wear an old pair of those but I definitely need new ones!

[Buddy34 Graduate in reply to MelBlue1]

Everybody's feet are different so what is the right trainer for me might not be right for you. It's recommended that you get a gait analysis done then you can pick the correct shoes. They can be expensive but you don't have to go for the most up to date model . Mine are an older model and were much cheaper 😊

[IannodaTruffe Mentor in reply to MelBlue1]

Read this healthunlocked.com/couchto5...

[mrrun Graduate]

I thought l knew my body so l ran consecutive days in the beginning, feeling absolutely fine...............until a picked up two hideous injuries (knee & ankle). Consecutive running days, normally three in a row, aren't meant to happen before marathon training, by which time you will have had some serious mileage behind you.

Brands and shoe prices give absolutely no guarantee that they will fit you fine. You may find them comfortable and still get hurt because in the longer run your gait isn't aligned, as a result your hips aren't moving correctly and they put different pressure on each leg which is likely to result in knee injuries.

The only way to find out is to Google your local gait analysis specialist who will pick the right shoes for you. None of the expensive ones that I tried out of curiosity (I'm talking £200 plus) suited me. N.O.N.E. I ended up with £85 worth of perfect pair of Asics and custom cut insoles.

[IannodaTruffe Mentor]

I recommend that you read the guide to the plan healthunlocked.com/couchto5...

Please take your rest days, only those ignorant of the way our bodies function would recommend a new runner running on consecutive days.

[Tasha99 Graduate]

You need a rest day after every run. No consecutive running until at least 6 months and that rooks only be 2 short runs too. You’ll cause problems as the runs get longer. Either that or you’ll struggle to recover in between.

[MelBlue1]

Thanks everyone will definitely be taking rest days I don’t want to hurt myself and I want to complete the couchto5k safely (: