Week 4

[StephenGetsFit]

Managed complete a first run of week 4 almost gave up but pushed on.

[SueAppleRun Graduate]

That’s great, take it super slow, week 4 is longer than what’s gone before

[Oldfloss Administrator Graduate]

Well done you. Keep it slow and steady as you move forward. Remember too, to start to pop some core strength and stamina work in on some of your rest days. The runs are getting longer now and your running body needs to keep up with the new running legs

[StephenGetsFit in reply to Oldfloss]

What do you mean by core strength and stamina - the instructor doesn't say anything about that just to rest between running days.

[Oldfloss Administrator Graduate in reply to StephenGetsFit]

The pinned post. How to run C25K outlines how, on some of your rest days other exercise builds up strength and stamina. Walking swimming, cycling...a hard session in the garden...even housework!

Stamina and strength are so useful as the runs get longer xx

[StephenGetsFit in reply to Oldfloss]

I haven't heard anything about that.

[Oldfloss Administrator Graduate in reply to StephenGetsFit]

I'll send some links!

[Oldfloss Administrator Graduate in reply to StephenGetsFit]

healthunlocked.com/couchto5....

Here is the section taken from that guide.. on the exercise types... there is also a load of links on Strength and Flex Forum...

"THE REST DAY FROM RUNNING IS NOT NEGOTIABLE, which means you should not, as a new runner, run on consecutive days, but does not have to be spent back on the couch again. When you run, unlike other exercises, you actually damage your muscles and the rest days are when they repair. Any non impact exercise, such as swimming, cycling, weights, Pilates or yoga will be beneficial to your overall fitness and to your running and will aid the repair and strengthening of muscles.

The NHS Strength and Flex exercise plan is perfect to do alongside C25K."

nhs.uk/live-well/exercise/

This is our Strength and Flex Forum link here..

healthunlocked.com/strength...

[StephenGetsFit in reply to Oldfloss]

My instructor Sanjeev Koli does not mention any of this as part of the program

[Oldfloss Administrator Graduate in reply to StephenGetsFit]

Are you following the C25K Plan ? This is the Forum for the NHS C25K Plan.

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

The Forum here supports that programme and gives support and advice and links on how to do that safely, injury free and enjoyably

[StephenGetsFit in reply to Oldfloss]

I am following the Couch to 25K program with my instructor Sanjeev Koli.

[Oldfloss Administrator Graduate in reply to StephenGetsFit]

You may find that if you take the advice from Instructor57 ... some of your feelings that runs are tricky or hard and that you...in your words, "...almost gave up.... " do dissipate.

[StephenGetsFit in reply to Oldfloss]

I will be following my instructer's Sanjeev Koli's instruction on the App only.

[Oldfloss Administrator Graduate in reply to StephenGetsFit]

Well, I'm sure you've read Instructor57 's reply... but, if you are happy with your choice, and the odd tough times.. then that is fine

We shall just continue to point our runners here in the right direction, to get them to the podium, injury free, safely and enjoyably

[StephenGetsFit in reply to Oldfloss]

The right direction is for me to follow the Couch to 5K program and follow the guidance from my instructer Sanjeev Koli.

[Instructor57 Graduate]

Hi StephenGetsFit I notice your first post on the forum was over 2 months ago and it was referring to week 4

How long are you leaving between runs ?

1 or 2 days would be ideal for maintaining good progress.

A long break may well negate any progress made on previous runs which could explain why you find it tough sometimes.

Also whilst it is not absolutely necessary it is certainly advisable to do some strength work between runs if you want to be the best runner you can and progress with minimum risk of injury.

As pointed out by Oldfloss , we are here to help and advise followers of the NHS C25k app, although other program users are welcome !

The advice we give can nearly always be found in one of the many FAQ posts that are pinned here for easy reference.

healthunlocked.com/couchto5...

I notice you mentioned that you had never heard of doing any strength or core work ?

Although this may not be mentioned on the app which is there to cover the runs , it is covered in the comprehensive guide written by IannodaTruffe .

I would strongly advise that you take time to read this.

On joining the forum you would normally be pointed to the guide by one of the admin team , if not then often by other regular forum members .

I notice nowster sent you a link to this guide in reply to your very first post here. Please do read through it as it covers lots of crucial information including strength work and many other important area's to help you get the best out of the program .

I am certain you will find it useful.

Good luck .

Enjoy the journey !

[Oldfloss Administrator Graduate in reply to Instructor57]

Thanks for this... saved me going through it.

[Instructor57 Graduate in reply to Oldfloss]

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