going well

[Kevin1604]

C25K week 4 run 1

Trying my new headlight this morning , Christmas present,as I’m sick of near misses with cars 🤦‍♂️didn’t think I would complete the run as I failed with a 5 minute run last night

Chuffed is an understatement

[Nightcourt]

I think I need one of those. Running on quiet country lanes can be hazardous.

[Kevin1604 Graduate in reply to Nightcourt]

My daughter got it off Amazon

[Wavy-chick28 Graduate]

Best to be seen! It’s so dark I hate it roll on the spring

[SueAppleRun Graduate]

They are a good idea in the dark, failed a 5 minute run last night? You are taking a day between runs surely? Week 4 was my least favourite week, you are doing so well 😁

[Kevin1604 Graduate in reply to SueAppleRun]

Nope no days off for this bad boy

I power walk on my days off at about 14;30 pace

Nothing strenuous just keeping the lungs pumping

[Oldfloss Administrator Graduate in reply to Kevin1604]

Try some core strength and stamina workouts on the rest days... different muscles and gives the legs chance to recover...#Rest days are really a must and the legs need to recover,,,

If you checked out the How to run C25K post... this is in there..

"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 "

That is taken from the post and there are loads of super ideas on the S and F forum..

This is also a great post for you to check out too..

healthunlocked.com/couchto5...

Well done you though and on getting that head torch!

[Kevin1604 Graduate in reply to Oldfloss]

I agree with everything you say

At present because I think 🤔 I have been walking for so long I am ok UP TO NOW

I think after this section tho rest days will be inevitable

[Oldfloss Administrator Graduate in reply to Kevin1604]

Please do think about it... we have had a few runners who have come a cropper... with putting too much strain on the running legs..  mrrun tells a very salutary tale re that one We just need to take care of our runners

[Kevin1604 Graduate in reply to Oldfloss]

I will

Promise

[SweatyHettie Graduate]

I just can’t wait for lighter days, so far I have managed to avoid running in the dark but I do have a headlamp for absolute emergencies.

Keep going you’re doing well but remember to have a rest day! Just as important as the run days and you can do some stretching/ strengthening exercises 💪🏻

[Sandraj39 Graduate]

Well done on your run - and great little light! I have a chest-light for those darker runs and in fact I really enjoy pounding the pavements in the dark! 🔦🏃‍♀️

I read your bio and just wanted to say well done on your Couch to 5K - a great choice for both physical health but also our emotional well-being. You have clearly been through a lot and running is definitely something which I know can help us during the tough times. Good luck with the rest of the programme - you’ve got this! 🙂

[Kevin1604 Graduate in reply to Sandraj39]

Thanks 🙏

[Annieapple Administrator Graduate]

🍏Well done! You ought to be chuffed Kevin! Good idea to keep safe. Don’t forget to prevent injury by having rest days too.

[Kevin1604 Graduate in reply to Annieapple]

I only walk on rest days Annie

Can’t miss

[Annieapple Administrator Graduate in reply to Kevin1604]

🍏well done! 👍

[MissUnderstanding Administrator On a break Graduate]

How did you like the headlamp? I really like running with one, especially in the rain when the rain drops light up in front of me! They’re great pieces of kit.

[Kevin1604 Graduate in reply to MissUnderstanding]

Felt a bit of a Birk at first but very good and they keep the pod in my ear 😂😂

[Hidden]

Ye a great idea, should always be seen. I recently bought a top with reflective strips which I really like. Keep going it is worth it.

[Oldfloss Administrator Graduate in reply to Hidden]

I have flashing lights on my shoes too,,, front and back!

[BahamaMama1 Graduate]

I have a head torch but by far and away the most effective thing is a super reflective jacket. It is very lightweight and in normal daylight looks grey but if you are caught by car headlights, it shrieks luminous glow. I have heard cars braking when they have seen it. I really can’t recommend it enough and we still have quite some time to go before light mornings and evenings. Run safe.

[Rustyhoumous Graduate]

very well done. Love the headlight ! 😀