Couch to 5k thread

Hobbitfeet wrote: »

I want to start this so just looking for some tips first. Can anyone recommend iPhone app for it? Do you have to go out every night? Any other tips for beginner? Thanks

http://www.nhs.uk/Tools/Pages/couch-5K-running-plan.aspx

Download this podcast to your phone or ipod. I was doing this last year and this running programme got me from 30 odd years of absolutely no running to running a 5k race non-stop in December 2011. Am running a half marathon next weekend. My tip is to JUST DO IT and stick to it. Don't overdo it. Do exactly what's required of you and get used to running in all weathers. Never use the weather as an excuse not to run, then you have no choice
Agree with what Ray says. Don't run too fast. Keep reminding yourself to slow down and don't worry about pace. The main aim should be to be able to run 5k at the end of the 9 weeks no matter what time it's taking you. You can work on speed when you've the programme completed.
Best of luck! If I can do it anyone can! And really try to enjoy it as much as possible.
p.s. you should really make sure you have correct running shoes and gait analysis. The gait analysis is free but the runners may cost you a few quid but they are totally worth every cent.
BEST OF LUCK:):pac:

scriba wrote: »

MrStuffins is spot on. I had the same issues myself starting out. Warming up, and especially warming down with some good calf stretching will soon make a difference.

Fair play lads. The toughest part was starting this. Consider this a hearty and rousing cheer in your direction!

me too! You guys should really try to keep this thread very active. I'm sure there are loads of lurkers out there who would love to join in. I wish I had had something like this thread when I was doing it last year. It can be very beneficial sharing experiences and tips and motivating each other.

happydays1 wrote: »

Great words of encouragement here, tis really great to follow other people doing the same thing!!

I'm meant to do week 2/day 2 today but my achilles/calves just don't seem to agree so I am hoping an extra days rest will let me do it tomorrow instead!!:(...went to physio yesterday (yes I know,only in wk 2 and already at the physio) and he reckons getting my gait done and making sure I have the proper pair of runners will help so I will get that done today.
Just a few questions:

1: Should you go to a few sports shops when getting your gait analysis done? I'm wary of getting it done by some guy/girl who doesn't jnow what He/she is talking about or just wants to sell me an expensive pair of runners!!

2:I know swimming is great for fitness but does anyone know if it helps in the way of muscle strains?

3:Anyone got any thoughts on cold stretching? ie. random stretching without any warming up of the muscles!! Physio told me to stretch whenever I got the chance but I thought I read somewhere that it was meant to be bad for the muscles???

1. To answer your first question, without doubt, your physio is correct, you need to get your gait analysed asap before you do any more damage to yourself. This is imperative and can't be stressed enough. I would advise you to go straight to Amphibian King in Ballymount (if you live in or near Dublin), or Bray. If you're outside Dublin someone else can advise perhaps? Ring them first to make an appointment and one of the guys there will take a video of you running and advise you on what shoe suits you best. They will cost you a few quid alright but will save you on physio visits in the long run I started couch 25k a year ago and 2 other people I know started it then too. 2 of us got gait analysed at the start of the programme and got proper fitting shoes and 2 didn't despite my protestations. The 2 that used off-the-shelf runners got injury after injury but I kept on at them to get the gait analysed. They gave in after about 4 months and their problems decreased big time. 100s wasted on physio visits by them and 100 spent on runners by me:D

3. Cold stretching: I'm not an expert but this does not sound like a good idea at all. I would definitely be looking at changing my physio if he suggested this! But maybe everyone is different and it's suitable for you! I doubt it though. Maybe someone more qualified can advise here. A very fast walk or extremely gentle jog should be enough to get you warmed up nicely.

happydays1 wrote: »

Thanks Ososlo, you have definitely convinced me about getting my gait analysed...makes sense if my efforts at running so far are anything to go by!! I would be finished the C25K by now if I didn't have to take breaks due to muscle strains etc.....its so frustrating..:(

I'm in the Enniscorthy/Wexford area if anyone can reccommend somewhere trustworthy to get my gait analysed???

maybe try posting in the Gear & Equipment thread as more people will see your post and you might get suggestions from people who live in your area.

You won't regret getting the correct runners. It'll also encourage you to get out more as you'll feel guilty having a fancy pair of training shoes just lying there:D That kind of worked for me anyways:)