C25k advice please

[TheJuggler]

Hi. Has anyone who is doing/has done C25K done it one run a week rather than three times? I have an issue with my ankle but my physio says I can try it (as long as I take it easy). Already doing strength exercises so really would like to give it a go. Thank you.

[Zest Healthy BMI]

Hi Newbiewl,

I've not really officially followed the C25K programme, as I never managed to download the podcasts, but I have gradually built up to doing 5km runs regularly. I found that some weeks I'd only run once a week, and that it was fine. I would say just do what you can - as pacing yourself in accordance with your physio's advice sounds the best way, and you can see how you go.

Great that you're doing Strength Exercises - have you joined Hidden 's Strength Challenge? See the pinned posts area if you want to join in with that, great support and very motivating.

Wishing you a great weekend and take it easy with your running - hope you enjoy the next run you do.

Lowcal

[TheJuggler in reply to Zest]

Thanks Lowcal and Moreless. Yes, have joined the strength challenge as really need to get (according to podiatrist) 'thighs like footballers!'. I think he means strength rather than size... I think I will try the first run next week and see how I go. Thanks for the advice - helpful as always. Have a good weekend all.

[moreless Administrator 7 stone]

The beauty of the C25K, is that you go at your own pace, so I would think if you wanted to run once a week, that would be fine, Newbiewl

[Hidden]

I agree work with what suits you. For me, although I took longer than 9 weeks to complete the whole c25k, and I think most people do as life tends to get in the way, at the same time I really felt the urge to keep a certain momentum up once I'd started. The programme definitely works and is achievable for a wide range of abilities. Maybe try decreasing the rest days between each run until you feel you can do 3 runs a week. Or just see how you go. Cycling is great for getting those 'footballers thighs' by the way... I learnt this the hard way...

[TheJuggler in reply to Hidden]

Hi Ruth_canal_runner. Thanks so much for the advice. I will give it a try. Great suggestion I will also dust off my bike. It sounds like you are an exercise guru so I will be following closely... thank you.

[GoogleMe]

I'd suggest joining the C25K forum... and just getting started without too many preconceptions about what you can and can't do.

It doesn't sound as though there is any particular reason to *plan* to do one session a week... I reckon you might do it more gently safely and sustainably if you give yourself permission to run every other day provided your ankle is feeling OK... and yes, have more days after a particular run if your ankle seems to need it at the time. There are other measures you could take to protect your ankles... how you hit the ground, the surface you run on, the shoes you run in, your pace (only needs to be running motion not necessarily faster than you can walk.

[TheJuggler in reply to GoogleMe]

Thanks GoogleMe. Will have a look at that forum too. Advice much appreciated.

[MrNiceGuy]

I agree with GoogleMe, since consistency really is crucial, particularly when it comes to allowing running to work for you, so that running fitness can be developed.

Running once a week simply isn’t sufficient for developing the kind of strength required by the legs, leaving you annoyed and frustrated in the process. Moreover, there’s also the risk of attempting to run too far, in order to compensate for the fact you’re only running once every seven days, increasing the risk of injury.

Instead, by choosing to follow the C25K program as it suggests, you’ll benefit from a structured introduction to running regularly, allowing stamina and fitness to improve at a measured rate (walking breaks within the program are there for a reason), allowing you to enjoy the experience, as you build up towards end goal. Shorter and more frequent sessions are also likely to be kinder upon your ankle, too.

As part of your strengthening routine, ensure that you include standing and seated calf raises (preferably in the gym) to help strengthen the calves and tendons in the lower leg (you’d be surprised at how many runners experience issues with their calves, as they mistakenly think that running will strengthen them).

[TheJuggler]

Thank you MrNiceGuy. Will give it a go and see how I get on. Thank you for the response.

[MrNiceGuy]

You're welcome. Start slowly, allowing stamina and running fitness to develop, and the rest will eventually follow. Moreover, you'll be surprised at how quickly your endurance improves, so long as you don't over-do it, allowing sufficient rest in between.