I'm new here ... advice wanted on run frequency/moving on and running technique

[RunSkippyRun]

Hi all

Despite downloading the podcast and starting the C25K programme some weeks back I have only just discovered this site ... so I have some real newbie questions despite just starting on Wk3 Run 1 yesterday ....

Firstly though, I really glad about and grateful for the programme ... I feel so much more positive about me and running. OK, it might have taken a few weeks to get to Week 3 but hey, I haven't run for probably 30 years! And a nice discovery was how running is a great way to discover a new place and get more out of your holiday. So lots of reasons to already say a big thank you to C25K.

I have two questions, the first is about progressing. We are supposed to get in three runs a week and that's been quite difficult. I did the Week 1 runs about eight times over a month (never managed to get three in one week though), then did three Week 2 runs in a week (a good week!), and now I'm going to probably have another period when it's difficult again. The main problem is the "leave-a-day-in-between" rule. My question is can I move onto the next "Week" if the three runs are over - for example - nine days instead of seven? Or, because weekends are best, can I do my three runs on a Saturday morning, a Sunday evening and a Tuesday night?

The other question is about running technique. I'm confused about what part of the foot hits the ground first. I thought on a podcast that Laura said "make sure your heel hit the ground first", but now I read that may be wrong. (The advice on the latest run (Wk3) about not bobbing up and down was very useful and helped a lot - it felt more comfortable with my posture more forward-leaning if that makes sense).

All advice gratefully received and thanks for reading.

[LeeU Graduate]

Ok, the program is broken into weeks so you can view it better, providing you don't leave a week between runs then I can't see an issue but someone else may think otherwise.

Never miss a rest day, you will be more open to injury as your muscles won't have had the time to heal properly (they heal due to micro tears caused by the exercise, this is natural and how muscles strengthen and grow).

From what I've read, land mid-foot, never heal first.

[RunSkippyRun Graduate in reply to LeeU]

Never knew about micro tears. Many thanks Lee.

[Wenderwoo Graduate]

Hi,

Well done for getting started and finding us here. This forum is a wealth of knowledge and support, and also very friendly.

I had the same question about foot strike after hearing Laura’s tip on the podcast, but it seems it’s a mistake and general consensus is to land mid foot.

Looking forward to seeing you around 😁

[RunSkippyRun Graduate in reply to Wenderwoo]

Thanks Wenderwoo. Mid-foot sounds good.

[Grannyhugs Graduate]

You are doing great. Glad you found the forum. As @LeeU says NEVER miss a rest day. Ok to take more than a week to complete the 3 runs, when you've done the 3vruns move to the next week if you've managed each one without extra walk breaks. The podcast is old and hasn't been updated - dont run heal 1st. Stretching after each run prevents injury. Drink plenty water every day. Keep posting, keep running, keep happy

[RunSkippyRun Graduate in reply to Grannyhugs]

Thanks Grannytobe (love the user name btw). Good to hear what you have to say. And yes, for me the running / happy thing works ... I'd forgotten how good exercise can make me feel

[RunningMigster Graduate]

Welcome to the gang. You'll get lots of good advice here.

Re: when you do your runs, hope I'm not speaking out of turn, but I wouldn't get too hung up about it.

Ideally, you should be completing each week within a week, and leaving a rest day in between run (very important). But I've run on a Thursday night and then again on the Saturday morning.

Be sensible is all I'd say

[RunSkippyRun Graduate in reply to RunningMigster]

Hi Migster - getting hung up about things is easy trap for me - so thanks for your msg, much appreciated

[runwithdog Graduate]

google `japanese slow running` on youtube ,it is THE thing

[Hidden in reply to runwithdog]

Japanese slow running is the thing for some people; but not for everyone!

[RunSkippyRun Graduate in reply to runwithdog]

That's really interesting! especially as I've just come back from Japan -where the local runners in Kyoto were burning me off quite easily! obviously I have the slow running thang already Many thanks

[Buddy34 Graduate]

If you need 9 days to complete a week's runs that's ok , you can only fit in what you can . You're right you shouldn't heel strike you should try and land mid foot .You can repeat any run or week you choose . 😊😊

[RunSkippyRun Graduate in reply to Buddy34]

Hi Buddy34. I already have a feeling that week 3 will be repeated - or is that because I have had a look at weeks 4 and 5 and feel very intimidated ... memo to self: trust in the programme! Many thanks

[Buddy34 Graduate in reply to RunSkippyRun]

You may suprise yourself by trusting the plan you will be able to move on with no problem. Try not to think too far ahead and just concentrate on the run you are on. 😊

[Hidden]

Read the guide, for all the information that you need. Ignore the heel strike advice- its wrong. In my view you can run as much or as little as you like- as long as its not consecutive days. Good luck!

[RunSkippyRun Graduate in reply to Hidden]

Hi Helenswheels, it's nice to hear you and others confirming about ignoring the heel strike advice. So glad I came to this site. Next run tomorrow and will read guide before then.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

The guide to the plan healthunlocked.com/couchto5... includes the advice that C25K weeks don't have to coincide with calendar weeks.......fit it in as you can.

Enjoy your journey

[RunSkippyRun Graduate in reply to IannodaTruffe]

Thank you!

[RunSkippyRun Graduate]

So, I took everyone's advice regarding foot placement and it went well tonight. Week 3 Run 2 completed and it felt much easier. Woo hoo ! Many thanks too all