I have completed the C25k twice - once with a friend who got the pacing from a friend by letter (yes long ago) and then in 2015. I ran too fast too quickly and my knees got really sensitive. I stopped when my knees were really sore. They are now OK with the occasional twinge. I did physio and have the blessing of my doctor to give it a go.
I do group strength training a couple of times a week with a group of ladies so I am not completely out of shape, but I would like to add some gentle running in.
My question - I love a plan! Is there an app or podcast that goes super slow? I found the BBC app great, but I do think I am going to need to take it much slower to prevent damage to my knees.
I watched a YouTube clip with a Japanese chap. Is there a programme that goes with the slow running movement?
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Symi
Graduate
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Sorry, don't know of an app. One way to keep slow is by keeping an eye on the numbers on your smart/sports watch. The ones I find useful are (obviously) pace and almost as obviously heartrate. Your 'slow" pace will depend on your age, sex, weight etc but if you keep your heart rate lower, slowing or stopping if it gets too close to your maximum zone, you'll slow down.
the idea of C25k is to go at your own pace…you should be able to hold a conversation easily. There’s nothing to stop you slow running through the C25k plan!
I think the problem is with the terminology…people hear the word ‘running’ and instantly think it should be fast, especially with the Olympic Games! Jogging, even slow jogging, would be a more appropriate word to use. I’ve been known to ‘run’ alongside a friend who was walking their dog!
If you want to try something different, then as Mummycav has suggested, try Nike Run Club (NRC). It’s free to download and the majority of their runs are at an ‘easy’ pace.Coach Bennett in particular is a firm advocate of these types of runs…look for the runs called Recovery Runs.
I've been using the NRC app ever since I graduated from C25K and really like it. I've been focused on the 10K training plan, but they've got lots of runs in their library to choose from.
As you become more experienced, you'll gain a sense of your efforts. Yesterday I went out for a 10K run and just knew that I started too fast and slowed it down. Finished at that steady slow pace with a little energy to spare at the end.
Hello Symi, what worked for me was taking teeny tiny steps. Keep your cadence high, but just bob along. I run to the beat in music - Google songs with 180 beats per minute. It means you will land with your knee above your foot , which will help your knees too. My knee trouble got better after I started running. Lily x
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