All or nothing?

[Abseil]

Hi

I am an all or nothing girl (old bird). I am going to (re)start C25K. Should I stick to 3x a week or can I do 5x without jeopardising success?

[IannodaTruffe Mentor]

Welcome to the forum and well done

on your decision,

This guide to the plan is essential reading healthunlocked.com/couchto5...

When you run, the impact creates microtears in your muscles, which repair and strengthen on your rest days, not while running. Without rest, repair and strengthening are compromised and injury risk increased.

Stick to the plan, please, otherwise you are unlikely to complete the course..........enthusiasm can be dangerous.

Enjoy your journey.

[Abseil in reply to IannodaTruffe]

Yep - sounds like me! Try too hard and end up injuring myself so I have to stop. Thanks for the advice 👍😊

[Chris--B Graduate]

I am no expert but judging by all the advice given on this forum and the Fitbit forum, the rest days are really important in both recovery, prevent injury and to improve stamina. I have only just completed W2 but that has been over a three week period with 1, 2 or even 3 days between runs and I am noticing a vast improvement in my running, in fact much better than I had expected. I do stretch after each run and so far have not noticed much in the way of aches and pains and if anything feel better than before i started (back aches much less now). I think not heeding the advice of the experts on this site would not be wise. Good luck.

[Abseil in reply to Chris--B]

Interesting experience Chris. Wise words. Thank you 😊

[10Ked Graduate]

Like you, I've recently restarted C25K having graduated and then not run (for various reasons) for 6 months.

The accepted wisdom seems to be that rest days matter, to give muscles a chance to recover. I run on alternate days, which means 3 runs one week and 4 the next, and I'm careful about warming up and cooling off (not "warming down", please!).

Just be patient, you're doing well.

[Abseil in reply to 10Ked]

Thank you 😊

[RunningMigster Graduate]

Yikes!!! Dont do 5 days.

Trust me, the rest days are equally, if not MORE important that your running days.

Take a day between the runs in each week and seriously consider taking 2 days between each week.

Good luck and let us know how you get on

[Abseil]

Righteo thank you. I will let you know 😊

[GoogleMe Graduate]

This is why the C25K programme is so powerful. It's not just showing people a way to fitness but reins back the boom and bust-ers which can have wider impacts. What you can do is plan some other activity on the non-running days if you really get itchy (The NHS Strength and Flexibility suite of podcasts dovetail well - there's even a chart somewhere to show you how)