First ever run!

[nickylouise80]

Just done my week 1 first ever run! What’s the danger in having a rest day tomorrow as really want to crack on and do my second run and then the next Sunday!

[Hidden]

In my experience it’s always better to have a rest day in between runs. X

[AlMorr Ambassador Graduate]

Congratulations on starting C25K with run 1 of week 1 and welcome to the forum, the first rule of C25K is you must not run on consecutive days, so try and keep to the same 3 days a week for your runs.

[nickylouise80]

Thank you.

[Sar9 Graduate]

It’s good that you’re keen, but it’s important you have your rest days so that your body can recover too. You’ll appreciate these rest days as the weeks go on

You can complete the 9 weeks quicker by running every other day - I have been doing this x

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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.

Please take your rest days.

Enjoy your journey.

[Speedy60 Graduate]

You get fitter on your rest days, not your running days!

Welcome aboard, by the way. 😀

[Fluffiness Graduate]

Love your enthusiasm, but please listen to those other replies and the programme and keep your rest days to recover and strengthen - you are using your muscles in whole new groups and ways and your body needs that time. If you don't you risk injury and that will scupper you for days/weeks/months - do some stretches or a brisk walk inbetween but no runs!! Enjoy the programme!!

[T2runner Graduate]

Think you have the bug , I too have had the same thoughts the temptation from getting fitter and healthier is addictive. I think you are talking about not having the two day break, I think that is fine, a lot of people seem to do that,I started that after w3, but if you do that be careful, and be prepared to go back to the 'weekend' off if you think your body needs it, but please don't push yourself to hard. The temptation to go harder and faster is strong, but the advise I got is slow your runs down, listen to the advise you get above, these people do know their stuff. Good luck in the upcoming weeks, they fly by.

[Treeze]

I was way to keen in my first week and I'm paying the piece now as having to have a week off with very sore knees so rest days are v v important! Good luck!

[DrEdFullyunfit]

They are only considered ‘rest days’ as you’re not running. In fact your body is working hard during the rest days to fix and grow your muscles ready for the next run. In simple term, that’s how it works. You need these important days to move forward.

[GoogleMe Graduate]

The programme isn't doing the runs, it is doing the runs and having the non-running days in between. There are physiological reasons for this but also, whilst some people lack confidence and need support to get off the couch and stay off it, others have a tendency to go on 'health kicks' rather than make sustainable changes to their lifestyle, and just cycle through boom and bust. The programme works for both... if you do the programme rather than just picking bits of it.

[Rumour Graduate]

I have to agree with

IannodaTruffe and others.

IannodaTruffe explained it just as I would have, the body needs time to heal properly after a run, especially in a new runner.

My first week in 2018 at the age 67 seemed easy and I ran in the morning (retired) and then ran again with my wife in the evening. That was around 12 hours later. BIG mistake. First couple of times seemed OK and although I did notice some discomfort I put it down to being new to this. Gradually knees and calves, the muscles at the top of the leg and ankles became more problematic, even with a rest day.

Soooo... Follow the plan. We have just restarted as we had to stop running for health problems we developed. (Without running, we may never have noticed the symptoms until it was too late!) All by the book except for our Saturday run. Tuesday and Thursday are whatever week we are on and the Saturday is parkrun following the C25K regime until it is done and then finishing the 5K free running to whatever schedule we can muster. At the end, we do a few stretches and a cool down.

[Astra5 Graduate]

Excellent advice above and all well worth taking onboard. In addition listen to your body and have a longer break (2 or more days) if you think it will ease any problems (aches and pains). Don't feel bad if you take more days off because it all helps recovery. Drink more water especially the day before going out on a run to make sure you are hydrated (search for the "pee test" if you are not sure about it). Keep up the good start and I hope you enjoy your running journey.