Completed CT5K - Some Thoughts

[Kiwi_Colza]

Did my last W9R3 yesterday with Steve Cram urging me on. I have smiled at some of his commentary, and I did enjoy the badinage along the journey. Four thoughts entered my mind as a suggestion for other senior runners who are attempting this running course. (1) Get a good pair of running shoes.

(2) Start jogging at a really slow pace. 6.3 kph for me. It has to be sustainable and this is what I finished on with occasional forays up to 7.7 kph towards the end of some runs.

(3) Increase your running time by only 10% per week which is what the program does.

(4) In order to avoid shin splints, reduce your stride length and land on your soles not your heels.

Also, I have enjoyed the encouragement of other postings in this group which as a solo runner I have found to be very supportive.

Many thanks to the admin people who run this group.

Best wishes to everyone else undertaking the program.

Now looking to get ready for a Park Run with my son and daughter in law!

[John_W Graduate]

They're very specific speeds - think you may want to clarify that you're almost certainly using a treadmill 😉

[Kiwi_Colza Graduate in reply to John_W]

Hi John, yes I am using a treadmill. I mentioned this on previous posts but forgot to mention it in the last one.

[Bikafella Graduate in reply to Kiwi_Colza]

Treadmill or not- try and keep a steady pace - don't worry about your timings - you're aiming for stamina and endurance. If you're older (a senior let's say), doing the run quickly is irrelevant - until you are really comfortable with your 30 minute or 5k whichever you're aiming for. Don't forget 5k is a completely arbitrary distance - like doing 10,000 steps or having 5 pieces of fruit or veg a day they were chosen because it requires a bit more effort that's all.

[Sandraj39 Graduate]

Congratulations on completing the programme!👏🙂

Nice tips - I agree with all of them!

Good luck with the next stage of your running journey….and enjoy your parkrun!🙂

[Kiwi_Colza Graduate in reply to Sandraj39]

Thanks Sandra

I'm looking forward to moving from treadmill to open road with the weather improving. Like my cycling I tend to be a fairweather outdoor athlete.

[CBDB Ambassador]

woohoo! Congratulations!!! I’ll bet you’ll enjoy the Park runs immensely!

Happy running!

[Kiwi_Colza Graduate in reply to CBDB]

Thanks CBDB, my son also thinks I will enjoy the park runs and will escort me on the first one. Will need to do a few non treadmill runs first to give me the confidence to attempt a park run.

[Oldfloss Administrator Graduate]

Congratulations... ! Head to the Graduation post !

healthunlocked.com/couchto5...

[Kiwi_Colza Graduate in reply to Oldfloss]

Thanks Oldfloss, have followed the link and requested a badge.

[JeremiahObadiah Graduate]

Well done and good tips.

Will be interesting to hear how you feel running outside. I would think you might want to try a few short gentle runs before trying ParkRun just to get your legs used to the different terrain .

Enjoy it all.

[Kiwi_Colza Graduate in reply to JeremiahObadiah]

Hi Jeremiah Obadiah, thanks for your comments. I will certainly be taking your advice on gentle outdoor runs before attempting a park run. Currently starting the Beyond CT5K program to build up stamina and pace.

[FoleyB]

Well done. Thanks for your thoughts and advice. Where next?

[Kiwi_Colza Graduate in reply to FoleyB]

Hi FoleyB, thanks for your comments. I started on the Beyond CT5K today with Steve Cram, and it was comfortingly familiar which was nice. The first Beyond run was 35 mins with first 10 mins at v slow pace, next 20 mins at normal place and final 5 mins at faster pace. I like he fact that the program provides some continuity and offers a structured way to keep focused and move on to new goals.

[FoleyB in reply to Kiwi_Colza]

Hi Kiwi_Colza. That's great to hear...I didn't know that Steve Cram had done Beyond 5km, so that would be good for me if I ever make it to the 5km target. I too use Steve for my running. I just started at W1R1 again today and had to discipline myself not to go off too fast. My cardio is OK because I cycle on Zwift, but the running muscles lag far behind my cycling ones in term of strength. No injuries so far.

[Kiwi_Colza Graduate in reply to FoleyB]

Hi FoleyB, I took am a cyclist, and I enjoy the cross training aspect of cycling and running. I think that the running will improve my cardio better than cycle rides as I tend to coast while cycling whereas if you stop running, you just stop. (i.e. You have to keep running when going downhill whereas you can freewheel on a bike). I completed the CT5K jogging slowly and using small strides to avoid shin splints. Good luck with your programme. I did find it a good way to improve my jogging incrementally over a period of time and also good mentally to have a set program.

[FoleyB in reply to Kiwi_Colza]

Hi. That's a really good insight. I'm in a cycling club on Zwift and members have said they doubt whether it's possible to train at both disciplines. I love being outside, running, with minimal equipment, unlike cycling. I too started running, albeit very slowly, to improve my cardio. My goal now is to slowly improve the running whist not getting injured. Cheers

[00marks Graduate]

Congratulations on completing C25K!

[Kiwi_Colza Graduate in reply to 00marks]

Thanks 00marks, much appreciated.

[VonnieCat]

love your positivity x Yes I’ve discovered the necessity to start your run at a really steady ‘easy’ pace. And the relaxed shoulders and arm shake outs are great advice from Steve Cram. Seniors running - great tag! I’m one of those too! 😂❤️

[Kiwi_Colza Graduate in reply to VonnieCat]

Hi VonnieCar, thanks very much for your upbeat reply. I did the shaking of arms today as recommended by Steve Cram and quite enjoyed the sensation! Nice to have some virtual friends in the seniors running club 😀

[VonnieCat]

Yes the arm shaking is definitely good- I used to get very cold hands but no longer … thank you Steve 😍

[VonnieCat]

And Kiwi_Colza 🙌