I am new here and I just did my first c25k session last night! Buzzing!
I just wondered if anybody has any experience integrating C25K into an existing workout schedule. I know in the podcast it recommends that you take a rest day in between runs, but that would make it a bit tricky to get all my usual exercise in. I go to a gym class once a week, I do some weights (as I'm losing weight and don't want to lose muscle mass) and I also play squash about once a week. Has anybody tried not doing the rest days or doing two runs on consecutive days just to fit them in? I'm trying to work out if it is more important to include the rest day or make sure I do three runs per week...? If anyone has any advice I would be really grateful 😁
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Lorna2204
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Welcome. You are about to get a deluge of posts telling you not to miss your rest day! To work, the programme relies as much on the rest days as the running days. They allow your muscles to adapt ready for the next run. At best you won't get the full benefit of the programme, at worst, you risk serious injury.
That doesn't mean do nothing on your rest days. Exercise you're already adapted too should be ok. Also swimming, yoga, elliptical trainers or rowing - anything that doesn't impact on your joints. I walk long distances, swim three times a week, play badminton and use the gym.
It's great that you're so enthusiastic, but you need patience to become a runner without injury. Good luck.
This is great, thanks! You have answered all my questions. I guess I should just treat running the same as a weights session then. Not sure if I will be able to fit in three runs per week as well as my usual weights sessions but I'll sit down and try to work out a schedule that works.
Rest days mean from running, or other impact exercise.
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.
As the others have already said - don't miss your rest days! Otherwise, you risk burning out or worse, injuring yourself. I do weight training twice a week and spinning once a week, I just alternate with the running days.
Aha, okay! When you say weight training, does that include legs? I was wondering if it would be safe or would make it harder to try a run the day after a leg day in the gym?
I've been doing some weight training on my legs now, but I didn't when I started out on c25k. Also, I always had two rest days. I'm 59 and was determined not to get injured. It took me 11 weeks, but I did it with no problems at all. And who's counting anyway- I'm almost up to 10k now by going safe and steady.
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