Loungers on the run: Couch to 5k to marathon and beyond

14-04-2014 8:24am

I go in the morning on a completely empty stomach to avoid stitches
I did eat a pear before my last long one and it cut out the long warm up time I usually have, but I did get a mild stitch later on

mrsdewinter · 14-04-2014 8:31am

Right. Noob here: I worked my way up to 3 miles, and my plan is to do 3 miles 3 times a week. But I find that my right hip gets sore during the run, and my lower back gets really stiff later on in the day, something that will last for a couple of days.
My trainers are old, and this is the week I've decided to shell out for a new pair, but are there any specific stretches that will help?

username123 · 14-04-2014 8:34am

mrsdewinter wrote: »

Right. Noob here: I worked my way up to 3 miles, and my plan is to do 3 miles 3 times a week. But I find that my right hip gets sore during the run, and my lower back gets really stiff later on in the day, something that will last for a couple of days.
My trainers are old, and this is the week I've decoded to shell out for a new pair, but are there any specific stretches that will help?

I do mid, lower back and hamstring stretches after any run. Look up youtube for ones suitable for wherever you are (I have different ones I use depending on if Im outdoors or at the gym or on my pilates mat at home etc...).

rainbow kirby · 14-04-2014 8:35am

If it's something that's really painful or worrying to you - see a physio.

I've had similar issues in the past and it turned out to be issues with my glutes not activating properly while running. Lunges, single-leg squats, clamshells and straight leg raises, making sure to get the glutes involved, can all help.

Dortilolma · 14-04-2014 9:17am

In recent months I've only had a stitch once and that was the only time I went running after breakfast (and hour or so) - I'd normally go for a run first thing. I found deep breathing and slowing down a bit helped it pass and thankfully I didn't have to stop entirely.

quaalude · 14-04-2014 10:48am

I've never had a stitch or injury in my 15 months running. I was very overweight when I started in Jan 2013 (I am not now though!). I finished C25K March 2013.
I run 3 times a week, and I've only missed 2 runs in that time (once my foot felt weird but it turned out to be nothing, and the other time I was quite sick).

I am not exaggerating when I say that taking up running is the best thing I've ever done and it's totally changed my life.
I've done two races 5K but I wasn't really into them - I just like to run by myself and not put big pressure on myself.

This is my routine:
- A few minutes before I go, I eat a piece of fruit - usually a small banana, a few grapes, a little orange.
- I walk for 0.5KM very briskly before I start running (I've set my app to announce every 0.5K to me).
- I walk for 0.5KM very briskly when I stop running.

I used to run 5KM 3 times a week, but in the last 2 weeks I've upped that to 5.5KM. I plan to do this for several months.
I do a simple progressive bodyweight exercises in my living room on my off days (takes 20 mins), and take Sunday off. I walk a lot as a matter of course.

I didn't get a gait analysis done, or buy special runners - I wear New Balance 577's made in England, and have done for 15 years, so I thought "if they're good enough for me to walk in every day, they're good enough to run in". That may not have been the right thing to do, but I did it and I see no reason to change now! I have a pair reserved for running in only.

I'm not sure of the point of this post! I thought it might be of interest to somebody!
I am very interested in what other people do after C25K!

username123 · 14-04-2014 11:01am

quaalude wrote: »

I just like to run by myself and not put big pressure on myself.

I feel exactly the same. I have had knee problems since age 12 (Im 40 now) and in 28 years I have had hundreds of knee dislocations, 2 knee surgeries, spent about 2 years on crutches (if you add it up), and spent about 3 years actually not able to use my leg except as a pole.

So when I started couch to 5k, I had not run in 25/26 years and I was not even able to run for 30 seconds. Also, I had that thing happen that happens children who start walking whereby I couldnt control the speed of my legs and would fall just because I was going too fast for myself.

So I spent 4 months getting to a point where I could run for a minute. Then I quit smoking. The I spent the next 4 months doing couch to 5k - I had to stretch it out as I simply didnt have the leg strength to do it in the weekly increments given.

Eventually the day came where I ran for 20 minutes and when i stopped my legs gave out from under me and I hit the ground. That was a good day

Now I run twice a week. Ive been using a treadmill recently and working on increasing my speed but for me its really just the pleasure of doing an hours run (regardless of how far Ive gone) that I like.

14-04-2014 11:02am

quaalude wrote: »

I am very interested in what other people do after C25K!

I had walking runners that were tearing my feet to shreds so unlike you I did get a proper pair of running ones and a gait analysis. Big difference.
I was very slowly upping the time after finishing c25k in september until one day on the cross trainer I zoned out a bit, listened to music, and had an hour done before I knew it. After that I decided any hindrance to my running progress was purely psychological and got up an hour within a couple months of finishing c25k.
I had to stop again for completely unrelated injury and illness until about 6 weeks ago and now I'm up to 1 hour 52 as of last saturday, 13.3k. Still very, very slow, but I am doing a bit of sprinting and speed attempts as well as long slow jogs.
Done a couple of 5ks and said I would do a 10k race in a couple weeks because I am mental

I'm also doing it on a treadmill. I'll have to start doing park runs

Well done everyone progressing, there's loads of you and it's really nice to see

rainbow kirby · 14-04-2014 11:11am

quaalude wrote: »

I am very interested in what other people do after C25K!

I started Couch to 5k in July 2008, finished it in September. Did the Rathfarnham 5k about a month after that. My first 10km in December 2008 and second one around 4 months later. Half marathon in June 2009, second half in September 2009 and my first marathon in October 2009. Possibly a little too much too soon. Overall, I've done 3 marathons, 9 halfs and loads of shorter races.

I fell very heavily during the Limerick half in May 2012 and did my back and pelvis some damage. I've been dealing with the after-effects of that since then - there have been times where everything is fine, there have been times where anything more than 30 minutes of swimming would have me in a lot of pain.

This has been a bit of a kick in the arse for me to switch my training more towards triathlon rather than just running, these days I swim twice a week, cycle or spin twice a week and run three times a week. Seems to be working, not much pain since the start of 2014, and generally getting 6 solid workouts a week in. I'm back up to being able to complete a 10km race (very slowly, I was 8 minutes outside my PB) or long run, and no real effects from that.

fits · 14-04-2014 11:23am

I bought a bike last September and have to say, my legs feel much better for running since I took up cycling. Now I have bought a second hand road bike with a view to getting out on longer spins and I hope it will help my glutes get stronger too.

eviltwin · 15-04-2014 9:32pm

quaalude wrote: »

I am very interested in what other people do after C25K!

I started C25K a complete couch potato and junk food lover, now I am running three times a week, yoga or walking on alternate days and doing strength training 6 days a week. I had planned on doing a 10k running plan but have just moved on at my own pace which seems to suit me better, have done a good few events now and did my first half marathon last year, doing another this year and maybe the big one in 2015. My diet has totally changed, I'm now looking at food as fuel for my run and avoiding the rubbish I used to take for granted. I have been really amazed to find that I love exercise!! I actually struggle to have a rest day each week, I just want to be up and doing something. A really nice bonus is that running really helps me keep on top of my depression, its been a huge help in that regard. I'm a lot more active, have so much more energy, have a lot more hands on time with my kids. I'm 37 and in the best shape I've ever been and I only wish I had started it years ago.

IvyTheTerrible · 16-04-2014 7:33am

Week 5 day 1 done yesterday evening, it was fine. I even seemed to get a second wind for the last 5 minute run!

LoonyLovegood · 17-04-2014 11:01am

I've been lurking on this thread for ages, think I posted when I was going to do this before, but then ankle injuries started piling up. I downloaded the Zombies Run c25k app this morning, so I think I'm going to give it a whirl.

Sunny Dayz · 17-04-2014 11:29am

Has anyone done / is doing the follow-on from C25K to bring you up to 10K and how did you find it?

Lucyfur · 17-04-2014 11:34am

Sunny Dayz wrote: »

Has anyone done / is doing the follow-on from C25K to bring you up to 10K and how did you find it?

I hated it as there's a lot of run 1 minute, walk 1 minute...I find if I stop, I'm fecked and I can't start again. But I naturally progressed to 10k by upping my run by 1km per week. I'm back to that progression again now after taking a break from running. At 8km so next 2 two weeks should see the 10k mark.

username123 · 17-04-2014 11:34am

Sunny Dayz wrote: »

Has anyone done / is doing the follow-on from C25K to bring you up to 10K and how did you find it?

Is there podcasts or a program for the follow on?

eviltwin · 17-04-2014 11:41am

username123 wrote: »

Is there podcasts or a program for the follow on?

Coolrunnings has a Bridge to 10k plan, the Irish Times get running also has a 10k plan.

I'm with Lucyfur though, after building myself up to running with no intervals the thought of going back to them isn't appealing at all. Instead I just keep upping my distance on every run.

highly1111 · 17-04-2014 12:32pm

Getting there girls - now on week 7, day 2 (which I did yesterday) and I'm jogging for 25 minutes - really proud of myself and the fact that I can do it is giving me great motivation to keep it all up. I finally got an armband for my phone which is great and although I don't enjoy it, i'm looking forward to joining my sister's running club and running with a group (albeit slowly!) and doing the Marlay Park fun run 5k on a Saturday. My sister said that she never enjoyed the running alone C25k part herself but loves the running club so I'm looking forward to being more social with my new hobby! She also says that the time absolutely flies when you're in a group so I hope that's true!!

rainbow kirby · 17-04-2014 12:39pm

I'd agree with that. I've always found it fun to have some company while running. Went to the local club for the first time there on Tuesday night, and a 9-10km hilly run felt like nothing because I got chatting to some of the other women on the way around.

username123 · 17-04-2014 12:47pm

eviltwin wrote: »

Coolrunnings has a Bridge to 10k plan, the Irish Times get running also has a 10k plan.

I'm with Lucyfur though, after building myself up to running with no intervals the thought of going back to them isn't appealing at all. Instead I just keep upping my distance on every run.

Thanks!

I nearly always have a couple of rest intervals in a run anyway so I might try it. I read an article by Scott Bakula one time and he said he likes to go for a run for an hour or so, he walks for 2/3 mins as a warm up, then runs for 15/20, walks for 1 or 2, runs 15/20 etc... Something about the rest intervals actually being helpful, I can't remember the details but I'm happy to follow the Captain Archer school of running tips

x Purple Pawprints x · 17-04-2014 8:00pm

Well, I'm up to week 6 day 2 now. Day 3 is a 22 minute run so it's all non-stop runs from here on. Hopefully I'll be okay.

FouxDaFaFa · 17-04-2014 8:06pm

Or there is a slight, tiny chance the app misfunctioned.

fits · 18-04-2014 11:56am

Thought I was getting reasonably fit. Can run three miles easily enough, commuting to work by bike, hiked a lot over reasonable distances in February while on hols, with no issues.

Went up carrauntoohil yesterday and I am absolutely banjaxed today. Can barely walk.

.

It was really beautiful though. Delighted we did it.

sullivlo · 19-04-2014 6:02pm

Ran 3 km today and then walked 4 km. I'm happy with it but I need to work harder. I currently have a cold type thing though so now is not the week to push myself too far.

Lyaiera · 19-04-2014 6:47pm

Does anyone mind if I put my cycling progress in here too?

fits · 19-04-2014 9:17pm

Fine by me! I'll join you. Only got out for a spin on my new bike once so far

. Muscles still fecked after mountain.

sullivlo · 19-04-2014 9:39pm

fits wrote: »

Fine by me! I'll join you. Only got out for a spin on my new bike once so far . Muscles still fecked after mountain.

And me.

I'll inflate my tyres tomorrow and drive to the sea for a cycle.

sullivlo · 20-04-2014 10:19am

fits wrote: »

Thought I was getting reasonably fit. Can run three miles easily enough, commuting to work by bike, hiked a lot over reasonable distances in February while on hols, with no issues.

Went up carrauntoohil yesterday and I am absolutely banjaxed today. Can barely walk. .

It was really beautiful though. Delighted we did it.

I'll never forget the day after I climbed the Galtees. We were at the fit end of the rugby season - two nights training (push-up sit up core etc; sprints; drills; running) and an 80 minute match each week. I was in agony for days.

But worth it!

sammyjo90 · 20-04-2014 11:40am

Week three has been completed..but I'd be so much happier if I didnt have to keep stopping for these damn stitches..I think I'd have no bother with the slightly longer intervals if it wasnt for them.
All week I have stretched stretched stretched,gone out with nothing digesting and its still happening a few mins into my run... I really hope I can figure it out or else I dont see myself finish this and thats very disappointing

fits · 20-04-2014 11:43am

Those of you cycling, are you on road bikes? How long did it take to get used to it? I find it quite hard on my neck and shoulders.

Just been out for a 12 km spin, including one 3 km hill ( amongst others - I am in Kerry). bike is great, so light and easy to go up hills but think it will take me a while to get used to it.

And yeah still suffering from the mountain the other day! Just able to walk normally again... freaking hell, that reaction took me by surprise I have to say.

fits · 20-04-2014 11:44am

sammyjo90 wrote: »

Week three has been completed..but I'd be so much happier if I didnt have to keep stopping for these damn stitches..I think I'd have no bother with the slightly longer intervals if it wasnt for them.
All week I have stretched stretched stretched,gone out with nothing digesting and its still happening a few mins into my run... I really hope I can figure it out or else I dont see myself finish this and thats very disappointing

Is it to do with how you are breathing I wonder?

sammyjo90 · 20-04-2014 12:06pm

Yeah i was thinking about that walking back, i was just greatful at the start that m asthma didnt play up but now I think im gonna have to maybe repeat this week and focus on breathing properly..i want to finish this!

username123 · 20-04-2014 1:33pm

sammyjo90 wrote: »

Week three has been completed..but I'd be so much happier if I didnt have to keep stopping for these damn stitches..I think I'd have no bother with the slightly longer intervals if it wasnt for them.
All week I have stretched stretched stretched,gone out with nothing digesting and its still happening a few mins into my run... I really hope I can figure it out or else I dont see myself finish this and thats very disappointing

If I were you I'd stick repeating week 3 until you are stitchless.

Sometimes I can run through a stitch, it starts but then it passes. Gulping water can be a culprit, as can not warming up. Breathing can be a factor too, try to exhale as hard as you can, really whoosh the air out. Another trick I use is to concentrate on exhaling in time with your footfall, so say every second left foot strike is a full deep exhale. Or start panting, the important thing is to get a rhythm going. And slow down, although that doesn't really help me if it comes on me when I'm already going slow!! And be sure to check your form, run like there's a balloon pulling your head up, nice and straight.

sammyjo90 · 20-04-2014 3:03pm

Thanks! Ill try to remember that!

sullivlo · 20-04-2014 3:29pm

sammyjo90 wrote: »

Thanks! Ill try to remember that!

And not being too full going for your run. I'd a big stitch running yesterday and I think I'd eaten too much.

username123 · 20-04-2014 4:43pm

sullivlo wrote: »

And not being too full going for your run. I'd a big stitch running yesterday and I think I'd eaten too much.

Oh I definitely second this, I cant actually have anything in my stomach running, not only do I get a stitch but I get awful heartburn from the contents of my stomach bouncing up and down!!

Lucyfur · 20-04-2014 4:47pm

If I get a stitch, I raise my arm right up over my head. I look like an eejit, but feck it, I can continue running without having to stop

sammyjo90 · 20-04-2014 5:23pm

Lucyfur wrote: »

If I get a stitch, I raise my arm right up over my head. I look like an eejit, but feck it, I can continue running without having to stop

Haha well luckily for me i run in the back arse of nowhere so i might try that!

And the having no food in me doesnt work..been doing that all week so we'll keep with that and try the whole breathing thing from here!

Lyaiera · 20-04-2014 6:57pm

fits wrote: »

Those of you cycling, are you on road bikes? How long did it take to get used to it? I find it quite hard on my neck and shoulders.

I'm not an a road bike, but I do want to get one when I have some money. I'm on a hybrid at the moment. I find the first 20 minutes or so the most uncomfortable. For the first ten minutes my butt can be sore, for another ten minutes my legs will feel weird but after that the issues tend to disappear and I'm fine for the next hour until I finish.

I realised a big part of the lack of comfort was I was ramping up really quickly. I do a few minutes of stretches before hand but that's not enough to warm up properly. If I took it slowly, just enough to raise my heart rate it was much easier to continue in comfort than if I rode hard from the start and had to wait for the soreness to fall away.

Although saying all this a hybrid could be an easier position to ride in, I don't know for sure but I imagine a road bike will definitely take some getting used to.

fits · 20-04-2014 7:17pm

I am reasonably cycling fit for a hybrid as thats what I commute to work on (and go shopping, to the pub, to visit friends). But thats in a flat place in Finland.

The road bike, I just got a week ago in Ireland. And I'll be using it on hills a lot more so I guess its going to be different. But yeah it is very different. The hybrid is a good, light one, but the road bike is sooo different, lighter. 100 times easier going up a hill.

Except my local cycling club who are crying out for more women apparently, but I need to get fitter before I join them for a spin.

Should we have a loungers on bikes thread maybe? I find cycling forum slightly intimidating...

sullivlo · 21-04-2014 1:59am

fits wrote: »

I am reasonably cycling fit for a hybrid as thats what I commute to work on (and go shopping, to the pub, to visit friends). But thats in a flat place in Finland.

The road bike, I just got a week ago in Ireland. And I'll be using it on hills a lot more so I guess its going to be different. But yeah it is very different. The hybrid is a good, light one, but the road bike is sooo different, lighter. 100 times easier going up a hill.

Except my local cycling club who are crying out for more women apparently, but I need to get fitter before I join them for a spin.

Should we have a loungers on bikes thread maybe? I find cycling forum slightly intimidating...

Can we call it "Loungers who ride"?

rainbow kirby · 21-04-2014 9:35am

I'm on a road bike, I still find it quite hard on my neck and shoulders even though mine has a relatively relaxed geometry. Stretching helps - downward dog and childs pose from yoga in particular, and regular shoulder rubs too. I tend to do around 25km on a midweek spin and up to 40km at the weekend.

panda100 · 21-04-2014 10:42am

sammyjo90 wrote: »

Week three has been completed..but I'd be so much happier if I didnt have to keep stopping for these damn stitches..I think I'd have no bother with the slightly longer intervals if it wasnt for them.
All week I have stretched stretched stretched,gone out with nothing digesting and its still happening a few mins into my run... I really hope I can figure it out or else I dont see myself finish this and thats very disappointing

Stitches have been the bain of my running life. I have limited them over the years though through the following steps:

I have to wait at least two and a half hours after eating before going for a run.

I have to keep an eye on my posture when running and straighten up to stretch my stomach a bit.

I have to do lots of core work in the gym. planks, sit ups, etc all really important. My stitches are very rare since I started strengthening my core muscles.

Breathing-This is the key! I have to concentrate very hard on keeping my breathing deep, slow and steady. Sometimes if I'm running in a big race I get all excited with the crowd, noises etc, get all excited, and my breathing goes out of control leaving me with a stitch.

sammyjo90 · 23-04-2014 10:12am

Was gonna start wk 3 again this morning but i woke up absolutely starving and could face running with the hunger! So i shall go a lot later and try out the suggestions by you lovely people

username123 · 23-04-2014 10:20am

sammyjo90 wrote: »

Was gonna start wk 3 again this morning but i woke up absolutely starving and could face running with the hunger! So i shall go a lot later and try out the suggestions by you lovely people

Nice and upright, that balloon is pulling you up straight......

Belle E. Flops · 23-04-2014 10:24am

Just found this thread now. I've been doing the C25K on and off with a few weeks.

Motivation is not my strong point.

I finished week 3 a few days ago but I think I need to do it again just to get me more prepared for week 4!

rainbow kirby · 23-04-2014 10:28am

Belle E. Flops wrote: »

Motivation is not my strong point.

Don't overthink it. Just go out and do it, it doesn't take a long time and you'll feel a lot better afterwards.

eviltwin · 23-04-2014 11:27am

Belle E. Flops wrote: »

Just found this thread now. I've been doing the C25K on and off with a few weeks.

Motivation is not my strong point.

I finished week 3 a few days ago but I think I need to do it again just to get me more prepared for week 4!

Motivation is a big thing for me, the hardest part I find is getting out the door, once I do that the rest just follows.

I find it helps to have music or the radio to listen to and it really helps to get into my running gear, its a lot harder to make excuses not to go out when you are dressed for it. On really bad days I will promise myself a treat if I go out. And as you get through the program enter an event, when you have something to work towards you are more likely to go out. I also try not to miss more than one run, once you start missing more than that its harder to get back to it.

As time has gone on and I've gotten fitter the motivation hasn't been so much of an issue and actually I find myself looking forward to going out so hopefully in time you will feel the same. Good luck!!

fits · 25-04-2014 8:59pm

4.3 km this evening on the road. Went alright but I need to step up the distances if I have any hope of doing this 10km on may 17th

IvyTheTerrible · 26-04-2014 8:24am

Week 5 day 2 finished yesterday evening. First 8 minutes I was flying!

Then I had the 5 minute walk and I think it cut my rhythm, I found the second 8 minutes much slower.

Loungers on the run: Couch to 5k to marathon and beyond

Comments