Hi all , I found the ct5k app whilst looking for NHS help for getting back into shape, after years of being in the wilderness health wise. Its been truly a great find and also interesting to read others comments on this forum. So I decided to not sit in the corner quietly digesting others points of view and advice , but brave a post and see if anyone has advice for my findings so far .
I completed W4 run 1 yesterday and as weather was decent , ran outside for the first time , all the other runs have been on a gym treadmill ,which I didn't believe I would ever step foot in a gym . Anyway, I found the running outside which was mostly across the farmers fields , its ok he is a nice farmer , a totally different and far more demanding experience than the treadmill. After the Weeks 1 - 3 on treadmill I would return home joyous and pain free , yesterday I returned from outside run , warmed down , showered and sat down with cuppa tea , THEN , I stood up and my legs felt like they had been trampled on by a herd of cows , and this farmer got no cows ! So my point is or rather question , should I now pursue the rest of ct5k outside or return to gym or mix n match , as I say I'm new and would welcome any advice , Thank you all as I already have found this forum extremely helpful and excuse my grammar I didn't do great at school 😊
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Iceland1974
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Welcome! It sounds like you’re doing brilliantly. I’ll point you to the programme guide for some hints and tips to help. Well worth a read. Most important is keeping it slow and steady at a pace where you can talk in full sentences without gasping. Most of us go too fast! Recovery days between runs are absolutely essential too.
It sounds like you’ve also discovered that running outdoors can be more challenging than on a treadmill. I love your description of being trampled by a herd of cows! That’s exactly how I felt when I did a different off road run recently with much more tricky ground than I’m used to. You’ve probably worked a load of muscles that you weren’t using so much on a treadmill and they’re complaining a bit! If you enjoyed outdoors, it’s worth persisting and it will get better. It’s a great workout! Perhaps look for some easier ground to run on, or really focus on going extra slowly and stretching well afterwards. When my legs need an easier time of it, there are some nice flat canal paths locally and if I want more of a challenge, it’s over the fields. There’s no right or wrong answer here about whether you should run outside or inside-it’s about finding what works best for you.
Welcome from us, I found treadmill running easier, no kerbs, no tufts of grass, not even a cow pat, but outside is blissful so many things to see and hear. Don't expect to run as fast outside, and don't worry about that, slow and steady is the mantra here. Carry on with week 4 if you feel you can but don't rush, take a couple of extra rest days if you need, Most of all have fun
Welcome to C25K. It's a great running program ! and the people on this forum are super helpful and encouraging. I completed the program in 2014, and have enjoyed running ever since. I love running outside, but I live near the banks of the Loire in France, so I have some nice paths to run along the banks of the river As MissUnderstanding so rightly said, take it gently. You will get quicker with time without even noticing if you run regularly, no need to push it. In time your muscles will get used to running, and you will no longer feel like those cows have trampled you. Happy running, and don't forget to post more about your progress. We love to hear about other runner's experiences.
Maybe the aches and pains are because of the continuous differences in terrain you will use different muscles running outdoors than you would on the consistent surface of a treadmill. I’ve never run on one and only ever done road running. Just listen to your body and mix and match to suit I would say. Good luck with the programme. Stick with it, it works!
I've never run on a treadmill really, but I have seen posts saying it is a bit more challenging being outside - much more rewarding though, so do stick with it and see whether you enjoy it. Like others have said, there's a difference in terrains outdoors too. Off-road you need a lot of stabilising muscles which is probably, at least partly, why you are suffering now. I don't recommend you stop if you enjoyed the terrain, but do give those muscles chance to recover before heading out to the fields again. Maybe a mixture of fields and either road/ path or treadmill? It's good to start building up those stabilising muscles now before you get to the longer runs though. Enjoy your running!
Well done for getting out there and giving it a go. Already some great advice posted by others in response to your question. I've done all my running outside, so unable to compare with your experience but try and find what works best for you. Either way, please do make sure you are having rest days in between runs and also doing good warm up and cool down stretches to protect against injury. I've also joined the C25K Facebook group where you may find more advice and will certainly receive great support from other members. Take care and happy running! 😊
I'm adding my thoughts and kind of summarising everyone else's here.
Running on grass is very challenging because it is lumpy and bumpy so your whole body is constantly adjusting to keep you in a stable balanced position. Lots of muscles being called into service that can normally take it easy when you are on a flat surface. The ground is softer so there's less push back. That means you have to work harder. Your running position is slightly different, so again, muscles being used differently. I'd say it's the combination of all that on a week four run. After (and before) run stretching will help. (Follow misunderstanding's link).You can look for smoother paths to run on outside.
You could add in an extra week 4 run to help your muscles adjust, though not necessary if you follow all the other great advice from people here 😊
Running on grass is harder because it's softer and less even. Soft surfaces absorb the forces of your foot landing on it. This is good in one way in that the impact forces are lessened, but bad in another in that you expend more energy overall when running on a soft surface.
The absolute worst surface to run on for this is soft sand, for exactly this reason. If you're used to taking long strides, it kills your forward momentum, and then you have to push off against a surface that absorbs a lot of that force too. (Guess what I ran on at parkrun this Saturday morning just gone?)
Anyway, ultimately it'll be better for you to be running outdoors, but you will be working harder. For a start, on a treadmill you're going nowhere. You're not fighting your own inertia and don't have to push your body weight around. You're not changing direction. The surface is even and unchanging. Your pace is dictated by a machine.
Out in the Big Blue Room the surface is uneven, you're having to judge your own pacing, there are corners and kerbs and mud and traffic and dogs and slopes and weather. But there's also fresh air and a changing view.
When I started C25K back in March 2020 (and then again in June 2020), the gyms were all shut, so I did it all outdoors. I found the flattest local out-and-back route I could on that was all on pavements. That still had about 25m of climbing over a distance of about 3km!
Do what you're happy doing, whether it's treadmill or outdoors. Just be aware that they're two different ways of running, and that outdoors can be more challenging but potentially more interesting.
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As MissUnderstanding so rightly said, take it gently. You will get quicker with time without even noticing if you run regularly, no need to push it. In time your muscles will get used to running, and you will no longer feel like those cows have trampled you. Happy running, and don't forget to post more about your progress. We love to hear about other runner's experiences.
C25K what an experience, am overcome with emulsion!
I am a Graduate!😳😁😍🙉🙉🙉👣👣however, it was a bit bitter sweet, and I am a real numpty!
W9R2 New experiences on the run to graduation! 
What a disappointment I am!
