Running growth

[Herbpie]

Hi everyoneI've just completed couch to 5k and love it.

Few questions,

How do I carry on without Jo Whiley?

How do I run further?

How do I go from treadmill to outside? Or should I mix them up?

Cheers Mel

[Annieapple Administrator Graduate]

🍏 Massive congratulations on your achievement!! First thing to do is to collect a virtual shiny badge. Click on this link

healthunlocked.com/couchto5...

I will post another link to some options after completing the programme.

healthunlocked.com/couchto5...

I too had Jo Wiley & missed her in my ear. Once you have done some consolidation runs as outlined above there are some guided runs on the NRC App which can be used inside or out. Running inside or out is a personal choice and you can definitely mix them up. I believe it takes a bit of adjusting from a treadmill to the outside world but lots to be gained running outside! Enjoy!

[Herbpie Graduate in reply to Annieapple]

Thanks for the encouragement.What a lovely positive community!

[Zev1963 Graduate]

Firstly, congratulations, and welcome to the joyfull world of running

After C25K, which I believe is a superb program to get anyone started as a runner, I would suggest taking a look at NIKE RUN CLUB. It is a phone app, and it is totally free. I'd suggest beggining using the NRC begginers program. You will find it very easy (having completed C25K already), but it will give you a clear idea of how NRC works. Once you understand how the guided runs work you will then be able to choose the guided runs to suit you. In my opinion the coaching on the NRC guided runs is second to none, and will allow you to progress and expand your running horizons. Happy running.

[Herbpie Graduate in reply to Zev1963]

Thanks for the info, really informative. How long should I consolidate for, before increasing my load?Should I continue 3 runs a week?

[Zev1963 Graduate in reply to Herbpie]

Three runs a week is a good way to continue. You will still need your rest days. Rest days are very important. The NRC begginer program is 3 runs a week. When you run you cause minor damage to your muscles. You need rest time to allow that damage to be repared. It is this continuous damage and repair that makes your muscles stonger. If you don't have rest days then you risk injury because the damage never has time to repair, and the muscles become weaker.

You could safely begin NRC beginner program straight away, because having completed C25K you will definitely be at a suitable level. NRC concentrates on effort level rather than speed or distance. It will explain that you should think of your running on an effort scale of 1 to 10. 10 is the fastest that you could possibly run, 0 is doing nothing at all. At least 80% of your weekly running should be at an effort of 5 on that scale, definitely no greater. You should begin all of your runs at an effort of about 3 or 4.

[Penwithpink Graduate]

My thoughts entirely I will miss her ! I’m goi g back to park runs and will do the 3 wks consolidation ( off to Cornwall on 7/10 hopefully get a few in while I’m down there) then going to follow jujus magic plan to get me to an hours running over the next few months 😄my race 4 life 10K is 26/5/24 so plenty of time ha ha xx good luck, once yr routine is established you’ll b fine x

[Herbpie Graduate in reply to Penwithpink]

Thanks for throwing consolidation in. Learnt something new. How long will you consolidate for?My 10k run is March in M'cr!! Bring it on.

[Penwithpink Graduate in reply to Herbpie]

They reckon 3 weeks x 30 mins is enough to embed - this wasn’t a thing when I did my 2nd attempt in 2021 so I think it’s a fab idea x I shall do asnow , tues and Thurs mornings and then a park run on Saturday mornings x good luck and enjoy x

[nowster Graduate]

Treadmill versus outside.

If you've been doing it all on a treadmill so far, running outside could be a bit of a shock to the system. You'll have been running in a straight line on an even surface at a fixed pace dictated by a machine.

There's the weather. There are smells and sounds. There are corners. There are slopes and hills. There are other people.

The slopes, varying textures, and corners will be a big challenge. Setting your own pace will be your other challenge.

The general recommendation to new graduates is to continue to do 30 minute runs for a few weeks: consolidation. You don't have to do them all the same way. Experiment with different routes, etc.

[Herbpie Graduate in reply to nowster]

That's really good advice, thanks very much. Do you think it's a higher risk of injury to joints outside? Should I increase my warm up and stretches if running outside?

[nowster Graduate in reply to Herbpie]

I don't think you need to do anything extra. Just don't push yourself beyond what's comfortable. You may need to go a little slower to start with.

Listen to your body. If there are any little twinges or unusual feelings, ease off and walk if necessary.

Maybe do one of the early C25K week runs to start with for your first outing into the "Big Blue Room". Week 3 is probably a good one.