Can I run consolidation runs every day or just 3 times a week

[karen50plus]

Are consolidation runs only allowed 3 times a week ? 😬 If so for how long ? 👀Lots of people run every day 😱. When can someone run everyday after c25k ? 😇 I understand the day s rest in between the first 9 weeks was for the body to recover from this unexpected weekly workout 🥵.just looking for advice

[Hidden]

Karen take the days rest it pays dividends ! Let's your body and muscles relax and heal and equally strengthen!

[karen50plus Graduate in reply to Hidden]

Duly noted , thank you 😊

[UnfitNoMore Graduate]

Rest days remain essential for about a year as your leg muscles are not fully developed yet. After at least six months it’s possible to do the odd back to back run, but that would need managing well as when you add a 4th run you need to bear in mind the weekly load on your legs and thus reduce the distance of another run to, in the first week, run the same total distance/time as the week before and then follow the 10% rule to build those runs back up. Running different paces is key to this as well.

Even after a year, running every day may not suit you... there’s still a benefit that comes from having at least one rest day in a week. I know people who run 6 days a week, and one of them runs a couple of times a day, but they love their rest day!

Varying your runs after consolidation means that you can go on to longer runs without waiting to add more running days... it’s possible to get to any event distance while sticking to three days a week, so the rest days aren’t a limit on your ambition.

Maybe add some cycling on rest days if you need a longer cardio fix, or use fitness apps to kick your butt quicker! There’s plenty that you can do alongside running, and those who cross train are less likely to be injured.

Hope this helps.

[karen50plus Graduate in reply to UnfitNoMore]

Thank you for your explanation, it’s much appreciated. I suppose I thought by Graduating, I was supposed to run more often and that 3 times a week would be classed as me “ not doing it properly “ . I will never be a distance runner but running the 30 mins has certainly surprised me !😳. Actually I m quite relieved at your reply 🤣🤣

[Petem56 Graduate]

Hi Karen, rest days are important but a rest day does not mean doing nothing, when I used to run seriously ( 30) years ago my trading runs were 10k plus and my rest days were 3-5k at a slower pace. Now I’m 63 and just getting back into it, my rest days consist of 2-3k brisk walks.

I’m not super fit(far from it) 63 year old bus driver had two years of ill health, just completed week 3, and now feel the best I have for some years.

[karen50plus Graduate in reply to Petem56]

I ve NEVER done running - EVER. (Netball and swimming was my thing )So this is a whole new thing for me !!! I m pleased to hear you re feeling good . I should walk more but my dogs are elderly and mooch rather than walk .mooching takes a good 2 hours and by the time I get home there is so much else to do . Good luck with your future weeks 👍

[Petem56 Graduate in reply to karen50plus]

Hi Karen hope you are still running, life does get in the way of running, but don’t let running get in the way of life( it can) that’s why I stopped all those years ago, would have replied earlier but setbacks got in the way.

Take care Pete.

[Tasha99 Graduate]

I don't know anyone that runs every day and I'm in a running club. 2-3 days on the trot is a max. I'd say you wouldn't do 2 days in a row until 6 months at least after graduation. I've been running over 2 years and rarely do 3 days. Legs just don't recover.

[karen50plus Graduate in reply to Tasha99]

Thank you Tasha99, That is music to my ears that even running club people don’t run every day - 🤣🤣 .

I thought by graduating I “should “ rather than “ wanted to “ ☺️

[Tasha99 Graduate in reply to karen50plus]

You'll also kill the enjoyment. I think most people run 3 times, maybe 4.

[karen50plus Graduate in reply to Tasha99]

No no , 3 is just fine by me 🤣🤣🤣

[karen50plus Graduate in reply to Tasha99]

Enjoyment 😳🥵 ???

[Tasha99 Graduate in reply to karen50plus]

Yeah I don't find running that enjoyable as it's hard to do but I feel fab fab fab after and that keeps me going.

[Speedy60 Graduate]

Apparently, the most common time to get injuries is in the first year after finishing the programme, so don't be tempted!

I must admit, I have been. It makes such a difference to my mood at the moment, I feel I need it. I just need to think how bad I would feel if I couldn't run at all. 😱

Still, it's a sunny day, and I intent to get my walking shoes on and catch me some vitamin D 🚶‍♀️🌞

[karen50plus Graduate in reply to Speedy60]

Thank you Speedy60 . 🤗There is still so much I don’t know about this running lark and this forum is so helpful. 🤔I m quite relieved I don’t have to do it every day🥵 !!! I just thought I was supposed to once I d graduated or I wouldn’t be classed as a proper runner 😳🏃‍♀️....

[IannodaTruffe Mentor]

I would recommend that you read the guide to post C25k running healthunlocked.com/couchto5... which answers your questions in detail.

You are a 50 plus (judging by your forum name) new runner, so to start to run every day would probably be very short lived and result in injury.

If you want to be the best runner you can be then doing non impact cross training on your rest days will be far more beneficial than running every day.

Take care.

[karen50plus Graduate in reply to IannodaTruffe]

Thank you for replying . I know it was probably a stupid question but I was afraid I wouldn’t be classed as a “ proper runner” unless I ran every day after graduation 🎓 !! It’s actually a relief to know that I don’t have to 🥳. I didn’t start this regime to run distances or marathons , I did it to get healthier so 2-3 time a week suits me just fine . I m guessing the distance will come in time cos although I m running 30 mins I can’t cover 5k 🤷‍♀️. But from what I ve read in this lovely forum that s not unusual- I m only 5’2” , so I blame my short legs 🦵☹️🙄

[Speedy60 Graduate in reply to karen50plus]

Ha, beat you there - I'm 4'11"! I like to believe I cut quite a dash running with me pure white hair! 🤗

There are no stupid questions here. And who makes the rules on what a 'proper' runner is? It's your running career now, you don't even have to run 5k every time you go out if you don't want to.

Best wishes

[karen50plus Graduate in reply to Speedy60]

Thank you Speedy60 . You may be dinky but you sound like you have fire in your belly . 😃 You always seem to know the right think to say to me . You ve helped / encouraged me so much these past few weeks and I appreciate it very much . 😇

[Speedy60 Graduate in reply to karen50plus]

Aww thank you so much. I often think I'm just talking drivel in the corner; it's lovely to know I've actually made a difference to someone. That's quite made my day!☺️

[karen50plus Graduate in reply to Speedy60]

Well , you ve made my day on more than one occasion , so it’s good I can make your day for once 🤗xxx