I'm currently at week 7 and I've been able to stay injury free by taking it really slowly. Actually running really seems to have helped my achilles which I had a niggle with previously. I just wondered if once you graduate, it is possible to run say 5 times a week having weekends off, as long as you vary the types of run in terms of pace. Or would you recommend against it? I really would like to stay injury free but I feel like 3 runs a week isn't enough... maybe I could compromise at 4...
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MangoFandango
Graduate
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Welcome to the forum and well done on your progress.
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.
If you want to be the best runner that you can be, then do non impact cross training on your rest days, which will be far more beneficial than running every day. It is not recommended for new runners to run on consecutive days until they have a minimum of six months regular running on their legs.
Hi MangoFandango , well done on getting to week 7.
I would definitely caution against increasing to five runs a week so soon. It isn't just about varying distance and pace, it's about building strength and giving your muscles chance to repair. Bear in mind, too, that you're strongly advised to consolidate C25K for a few weeks, by running three times a week for 30 minutes, before increasing distance or pace.
Thanks, ah yes, I had forgotten about the consolidation. I will read the guides again. I read them all at the start but I've obviously forgotten a lot of the advice :).
You might find reading through the FAQ Posts helpful healthunlocked.com/couchto5... as they give basic information on a whole range of running topics.
Caution is the watchword though, especially if you have niggles.. Doing too much too soon is the cause of many injuries, which might stop you from running for weeks or even months. Build that strength first.
I didn't start running on consecutive days until I'd been running for about 9 months, and even then I had multiple rest days per week.
I did eventually run every single day of January this year, but that was after nearly 18 months of regular running (and several half marathon distances). However, even when I was doing that I was varying the level of activity considerably from day to day, sometimes doing less than 15 minutes of running in any day.
At the moment I'm often running five to six times per week, but circumstances can affect how much I actually do.
But as a beginner overdoing it by not allowing rest from running for the body to build and rebuild itself is risking an injury.
Running every other day is fine as long as you keep aware for any niggles that could be the precursors of injury, and add extra rest days as necessary.
I did get injured. I was mostly running every other day. Ironically, I'd had two rest days before doing my graduation run, but I overdid it, ignored the signs (mainly because I didn't recognise them) and gave myself a major ankle sprain doing that run which took four weeks to recover from (and then I had to start again from scratch).
What signs were there for you? I don't remember getting any when I injured my achilles. It was a bit swollen when I realised. No pain. But damage was already done. Only mild though as I stopped what I was doing. It hadn't been the same since (happened in December), until I started c25k. Now it's great. Feels completely as before the injury. I have been very slow and stuck to the rules though. I would love another programme to follow which would keep me in check!
You have had some great advice here from IannodaTruffe . So... if you need to use up that enthusiasm and the energy:), start putting in a tad extra core strength and stamina work in on some of your rest days.Loads of things to choose from, from Yoga to walking, cycling to swimming...plus all the routine exercises to keep that tunning body in trim!
All of which will stand you in good stead after you have graduated, and after a year or so of regular running, when you may feel you wish to run every day
Thanks. I probably should have mentioned that I am very active and have been for the last 5 years. However, I have only just started running. I also do pilates, balance work, stretching, strength training and walking regularly every week. I was considering running instead of walking during the week but I can see that from others past experiences running requires a good period of rest in between runs so I will keep to 3 times a week and maintain my walking. Thanks again.
"I'm currently at week 7 and I've been able to stay injury free by taking it really slowly."
Taking it slowly is not the only reason you've remained injury-free. The other reason is the structure of the program, i.e. 3 runs a week - that is very deliberate and very important.
"... is it possible to run say 5 times a week having weekends off, as long as you vary the types of run in terms of pace. Or would you recommend against it?"
Absolutely advise against it. Why?
Let's assume you do 3 weeks of consolidation consisting of 3 runs a week, 30 minutes each. You'll have been a 'runner' for 12 weeks. Before C25K, when was the last time you'd run consistently? You're at Week 7 , but how can you remain injury-free for 7 months? 7 years even? You've barely started, if you think about your running journey in the long-term.
You twice mention remaining injury-free and yet you seem keen to increase your risk of injury by (1) increasing your running frequency AND (2) increasing your pace.
Did you know that
- (1) it's as a beginner that you are at your most vulnerable to injuries? Now is the time when you are at greatest risk.
- (2) because of the forces involved with every step, it's takes 1-2 years (YEARS!) of regular running for your body to fully adapted to the rigours of it.
"... I feel like 3 runs a week isn't enough... "
Not enough for what?
I stuck rigidly to 3 runs a week for 18 months (post C25K) before finally incorporating a weekend run. All my subsequent running injuries (a long list!) have come as a result of increasing my running frequency (to 6 runs per week at times). After 7 years I've now come nearly full circle, having learnt a few lessons and am running every other day - so that's 3 or 4 runs a week (7 runs per 14 days).
Varying your pace is always a good idea and after you've consolidated you may like to look at the C25K+ podcasts: Speed, Stamina and Stepping Stones.
Thank you so much. Your post has been really helpful. You're right, 3 runs a week is adequate for me. I just love it so much, I tend to miss it on rest days but I'll survive 😁
You're very welcome. It's great that you are loving it and are so enthusiastic - that bodes well for the future but it the potential downside of that is that your enthusiasm gets the better of you and you overdo it. Please exercise caution and restraint, especially right now. You have a potentially very exciting and long and happy running journey ahead of you.
Such an interesting reply John_W I graduated about 3 months ago and kept to the rules shall we say. But, just ONE week of unwise behaviours on my recent annual holiday have put me on the injury couch.
All I did, was to run just a little bit more than usual, not stretch properly afterwards and also walked more than usual. 🙈
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