OFF THE COUCH Group... Post TWO or... It's a dangerous business, running out of one's front door!

[Oldfloss]

NB.... If you have joined the OFF the COUCH group...then do take a peek at this and do post how things are going for you please

Hello Runners

Here I am again and I apologise for the late post... it took me longer than I imagined it would!

Now;

There is going to be a heck of a lot of stuff to take in here, so, maybe save this to your favourites on your computer, or wherever... and keep dipping in.

Well....

... there are a fair few of us here now and one or two have already started to talk to and reply to each other.

Go you!

I am going to begin by putting up some basic information here... so, if you read all this before, I apologise; or,if you have read all of the linked information...then very, very well done.

You are here... and I am really hoping that many of you have read some of the essential reading before beginning this journey. I do know that some of the folk passing this way, have never read anything about … well anything... other than these posts...

There is a wealth of support.... in FAQs and How to, posts...

The, About, button on the C25K Home page is linked to some of these...it tells you who the Admins are and links you to other information...i.e. Community Guidelines.

E.g.

healthunlocked.com/couchto5...

support.healthunlocked.com/...

There is a really amazingly helpful post FAQ.... Learn to run.... and there is a link there to more or less every aspect of your running adventures...

Yes, there is a lot there, ( EEEKKKK) , but you do NOT need to read it all at once.

This is the beginning...the first steps.... so maybe initially..,just read the first bit...

healthunlocked.com/couchto5...

Okay... so if this is the very beginning... do please, please, take a look..

Now the only other thing I am going to link here is Strength and Flex.

What on earth, I hear some of you yell, we are here to run.... not do strength and flex exercise...!

Well, think again!

In conjunction with the sort of advice we give in other links,,, the Strength and Flex forum is one of our sister forums and it is brilliant... and if you have not visited it yet... you should have!

Great tips and advice for the strength and stamina work that many of us find so, so useful to do alongside our running.

Also great, if by some twist of fate you have an injury... the ideas for keeping up our strength and stamina are very useful.

The rest of our body needs to keep up with our legs!

So, on some of our rest days, non impact work is essential. That is what the forum is all about... and you don't need a gym to be able to participate!

Here is a link with some very basic advice and some other very useful information and links for beginning some Strength and Stamina work.

Please do, do take a look.

healthunlocked.com/strength.........

PHEW ! That wraps this first basic and I hope useful, post up.

I need YOU now, to take a look.. reply to me and to each other.... read each other's posts and replies and also PLEASE do let me know what sort of information you may feel is missing.

This is the place to talk, encourage and support each other....get to know each other and have fun...

I shall be posting more useful ( I hope ) tips in the next OFF the COUCH...!!

Oldfloss

[SueAppleRun Graduate]

Although we’ve been off the couch a long while this is very interesting

[Oldfloss Administrator Graduate in reply to SueAppleRun]

Thanks you two it gets better as I go on.. 😉🏃‍♀️Hope all is still going well with you both xxx

[SueAppleRun Graduate in reply to Oldfloss]

We are doing well thanks i panic a it when i get puffed out running but take some deep breaths and carry on i love running

[Oldfloss Administrator Graduate in reply to SueAppleRun]

Well done... just take it steady x

[Bluebirdrunner Graduate]

Hi,👋

I am, as you know, on the injury couch at present. Keeping myself occupied and helping my recovery with Strength and Flex work and dipping into the support and useful information available on the Strength and Flex forum.

When I begin my great comeback, I will be using the C25K fantastic program, because I know it works...

And with our super Admin team there to encourage and support us it's a winning formula.

Good luck to all 'off the couchers' enjoy becoming runners!😊xxx

[Oldfloss Administrator Graduate in reply to Bluebirdrunner]

Thanks you...now there's the proof for everyone. I hope everyone reads this...

I am so glad things are improving my friend xx

[Hidden]

As a newbie I’m a bit baffled 😂 It seems to me that the couch to 5k forum is for the same people as off the couch. But that’s probably not right 🤷‍♀️🤔 so would you mind explaining the difference? 😊😊😊

[Oldfloss Administrator Graduate in reply to Hidden]

It is intended to give all the Newbies on the 9 week plan, a focal point...on C25K there are Newbies...Graduates and everything in between...and, as Admin, we find it hard to keep track and to support the new runners...

So we are trialling this...to see if it helps.

Many folk just moving through C25K miss useful posts or links and feel quite lost...often asking the same questions too...so again..with a designated group for the 9 week new runners...they will have an area specifically aimed at then...does that help?

[Hidden in reply to Oldfloss]

It does. So it’s for me? 😊😊 or maybe not as I ran in the past and then had knee surgery. Never did a plan like this before - just straight in with run as long g as I can and then get injured 🤦‍♀️

[Oldfloss Administrator Graduate in reply to Hidden]

It is absolutely for you...and for many ... returning from time away from running or because of injury.. This will get you to where you wish to be... safely and having had fun!

[Hidden]

This is a great idea Oldfloss, thank you.

I got to w9r1 last year and then pulled up with an injury which took a while to heal. So this is me back at it and I am now in w5. I am determined to make it to the end this time!

Storm Ciara has scuppered my plans for the 20 minute run today, as there are far too many trees down for my liking where I live, and I'm really wondering if my poor chimney pot is going to make it!!!!

Therefore I shall go and check out the Strength and Flex forum and find something to keep me busy until this storm blows itself out!

So nice to be reading your posts again. Happy running 😊🏃‍♀️

[Oldfloss Administrator Graduate in reply to Hidden]

Just great that you are here and you are going to get to that podium!!

Yes..we have to be sensible...I had a near miss with a tree branch last year...so...no chances taken.

Looking forward to your posts as you progress my friend...and how you get on with the S and F xx

[ju-ju- Graduate]

This is fab 😎😎😎

[Oldfloss Administrator Graduate in reply to ju-ju-]

Thanks Ju...just need to get the folk who signed up for the club..here..!

[SofaJockey]

Run 5 today (Week 1 Run 5). In a nutshell: R1: Only managed 1 minute. R2: 2 minutes. R3: 4 minutes. R4: All 8 minutes as per the instructions. Only possible with the awesome advice here to SLOW DOWN.

Going out in a minute to see if I can do all 8 minutes again. Motivation to get up. Go on. And we're off...

[Oldfloss Administrator Graduate in reply to SofaJockey]

Well done...slow and steady. Think laid back, slow snail on a go slow. Relax...enjoy...and which run are you on...?

Week 1 run 3???

[SofaJockey in reply to Oldfloss]

Today I'm on Week 1 Run 5. I don't feel I'm ready for Week 2 until I've completed 3 runs in which I manage all 8 minutes running. If all goes well today (very shortly) I'll do one more W1 run on Wednesday and try my first Week 2 run on Friday. Enough forum posting, running time's here. 😎

[Oldfloss Administrator Graduate in reply to SofaJockey]

What I am not understanding is ...there are only 3 runs in each week?

nhs.uk/live-well/exercise/c...

[SofaJockey in reply to Oldfloss]

Yes. But my first 3 attempts I didn't manage to run for all 8 minutes. I suppose I could label the 5 runs I've done so far as:

* Failed attempt 1

* Failed attempt 2

* failed attempt 3

* Week 1 Run 1 (successful run)

* Week 1 Run 2 (successful run)

Either way, today went well, so I'm going to do one more 'Week 1' run on Wednesday, after which I feel I deserve graduation to 'week 2'.

😊

[Oldfloss Administrator Graduate in reply to SofaJockey]

Right! So...Week 1...Run 3...on Wednesday...and then onto Week 2...Run 1..

I think I've got it!

Just take it really gently and you should be fine!

.

[SofaJockey in reply to Oldfloss]

That's it. I'm still getting the hang of the terminology.

I pushed on for a few seconds after today's minutes, so I'm feeling confident about W1 R3 and Week 2 starting on Friday.

[dijep Graduate]

I have to admit to not berthing good at social media (or running)! So it's taken me 5 minutes to get back to this post 2.

But despite the wind, rain, mud and hail I've just done run 1 of wk 1 so it's a start 😊. At least with the awful weather I didn't meet anyone. Ridiculous to worry about being seen trying to do this but I'm sure I'm not alone in feeling like this.

[Oldfloss Administrator Graduate in reply to dijep]

This is the best supprt forum..(..,not social media.) Just really great..

A huge well done for you...it is blinking hard with this weather, and yes...loads of us felt like this...hiding away in un-trodden places, running in the dark..dressing in invisible running gear

I was the original Grey Snail...not any more!

You are doing just fine and soon you will realise how folk are too wrapped up in their own lives to notice a awesome runner....because that is what you are!!!

Slow and steady...go you!!

[mom24uk Graduate in reply to dijep]

Well done on completing your first run and no, you are definitely not alone in feeling that way.

[Oldfloss Administrator Graduate in reply to mom24uk]

So many of us! xx

[SofaJockey in reply to dijep]

On my 5th run I am now not slowing down or stopping because there's a dog walker on the horizon. Yes, it feels mightily awkward the first time, but it does appear to pass. I haven't met anyone I know yet, that might be the next hurdle. 😚

[Oldfloss Administrator Graduate in reply to SofaJockey]

Go you! Onward and upward ...you've got it...flaunt it...you're a runner!

[SofaJockey in reply to Oldfloss]

Ha. You know I've got the bug. I bought some Camo Buffs today (I didn't know what a Buff was), for my cold chin and to look like Rambo in summer. 😎

[Oldfloss Administrator Graduate in reply to SofaJockey]

I adore my Buff (s) I wear them instead of scarves at any time!

[SofaJockey]

I think this is funny. I just did a brisk walk (as it's my rest day) and it was faster than 2/5 runs I've done in the last 10 days. (12'38"/km). I guess it's all stamina building. 😊

[Oldfloss Administrator Graduate in reply to SofaJockey]

Every single bit is worth it...

[Nymahchai Graduate]

Hello there Oldfloss. I graduated in January, then had a holiday and now back at the running thing. I am not sure where I should be as I am trying to get more pace to get to 5K. Bridge to 10K is too advanced for me so I found your posts mentioning Off the Couch.. is that me????

[Oldfloss Administrator Graduate in reply to Nymahchai]

You can stay here and post your progress... it does not matter that you have Graduated Or... you could take a look at the Consolidation Club linked in pinned posts...... where you will get lots of ideas and tips for moving yourself forward.

The way to get that pace is by doing lots of running... and mix the runs up... short ones, 30 minute ones and, oddly, the lovely long slow relaxed runs which do build up stamina, strength and distance and pace

So your choice.... you are welcome to stay as long as you wish too... we love having you

[Nymahchai Graduate]

Thank you! Will look at that!

[Oldfloss Administrator Graduate in reply to Nymahchai]

xx

[prashantr]

Thanks for this post. I am on w4r2 at the moment. Is it too soon to train for 10K? I have registered for mid may 10K run (~15 weeks to go).Would like to get ideas and suggestions how to achieve it. This is my first attempt at running. Any help is greatly appreciated. Thank you.

[Oldfloss Administrator Graduate in reply to prashantr]

Well.. five weeks to go should take you to the 30 minute runs, and maybe 5K or not.......the best thing you could do then is to start Magic 10... but steadily. We advise taking it gently and to increase your runs by no more than ten percent a week....

How are you finding the runs right now?

[prashantr in reply to Oldfloss]

Thanks for the response. I am easily able to do W4 runs. I have done brisk walking for 60 mins on rest days. In fact I feel more energetic after runs and feel can keep going on. 10K doesn’t look like a big challenge. What do you think? Is it too ambitious or soon?

[Oldfloss Administrator Graduate in reply to prashantr]

That is good... there is of course, quite a difference between the runs now, with walking periods and the nine week runs, where you are running with no walking breaks.

You will be ready for them.

So. If you don't focus on speed, you should be fine... and taking a walking break within a race is acceptable... many many folk now are employing the Jeff Galloway, walk/run technique

On your rest days, besides the runs, do, please, start some strength and stamina work...it is those two skill that keep us going, and keep that feeling of being able to do more.

I know that when I finished my first Half Marathon... I was tiring, but I could have gone further.

The strength and flex forum here has so many great ideas for strength exercises for each bit of your running body.

When you have graduated C25K, there will be lots of advice here to move you forward to that 10K... Consolidation club and of course Bridge to 10K, where will be waiting t help you on your journey.

We are only limited by our own self imposed limitations... and are within reason able to achieve anything we wish to.

As Edison said...

" If we did all the things we are capable of, we would literally astound ourselves."

Go on.... astound yourself

[prashantr in reply to Oldfloss]

Thanks for the inspiration. I certainly am more determined now. Hope to cross the bridge pretty soon. Of course I will ask for your sound advice/suggestions as I go along. I do keep seeing all these posts here and have incorporated few strength exercise now. Keep up the great work. Thanks again.😊🙏

[Treewoman Graduate]

First post in the newbie forum... hello fellow newbies! Run 1 week 3 today and not looking forward to it at all - 3 minutes in one go. That seems a lot from here lol. But I am that person who braved storm Ciara last Monday and ran in hail, ice and snow. Yeeeessssss!