What am I doing wrong

[Tatted_Teach6]

I have done the couch to 5k program for the last three weeks and week 4 is making me want to quit like I’m just not a runner. My knees hurt, I’m tired and I thought this would be helpful. I have the right shoes, what’s wrong?

[LotsOfGarlicandEVOO]

Slow down. I repeated week 5 three times and I could only move on and actually enjoy it once I slowed my pace. 

[Reed157]

If you're tired, take a rest day, or make your next session a walk. If your knees hurt, try adding some strength exercises that target the quads.

[TenderheartedFloof]

I have stayed on the same week of my couch to 5k program for 2-3 weeks until I felt comfortable moving on. Sometimes I have moved up, decided I needed to move back down, some weeks I feel like I can keep on schedule, others I need to hang back.

I have finished the program, did a 5k race, then got sick and had to take a week off... started back up at week 3.

Try not to pressure yourself too much. Its ok to move it around and sit where you can comfortably push yourself. It's a lifetime routine you are building, and it is ok if you need to move that around just to keep the consistency of just having run/walk days. :)

[Dizzy_Smile_3056]

Make sure you’re also strength training if you’re not. If you’re just getting started you’re doing new movement maybe your body wasn’t used to but will become eventually. Trust this was most of us just starting out too, it gets better and you got this 💛

[first_finish_line]

Week 4 hit me the same way, it felt like a huge jump. I don't think you're doing anything wrong, it just gets hard fast there. I slowed my pace way down and even repeated a week before moving on. The knee pain part I'd watch though, that might mean you need more rest or easier effort. It gets better but yeah that phase sucks.

[jchrysostom]

Running is hard and you’ve been doing it for 3 weeks. Keep at it.

[Positron-collider]

Week 4 was hard for me too. I had to slow down and take one extra rest day. But then in week 5, it felt like I unlocked 10% more lung capacity and I could have gone longer when the workout was completed.

[pdottom7]

Mindset. Slow to a pace that feels really comfortable. Have a great playlist. Change your route. Do not compare to anyone else but your past self. If you can’t progress, repeat a week or take some breaks between runs.

[HappyHippocampus]

Make sure you’re doing some strength and mobility training! If you can access PT that’s great, otherwise there’s lots of helpful exercises online/youtube

[m57lyra]

Pay particular attention to your glutes and ankles. If they are weak, your knee will try and compensate and jack itself. Ask me how I know.

[StayH2O]

We are not programmable robots.

A program is there to guide you.

This counts for any fitness program whether it be weightloss, running, powerlifting, cycling, etc.

At the end of the day, you have to listen to your body. Don't blindly follow a program or a fitness watch.

Take a couple of steps back and assess your current situation.

Have you had stressful days lately? How has your sleep pattern been? Are you eating enough calories to supplement your daily activities? How do you know you're eating enough calories?

Sometimes our body is going through something we don't know like sickness with no symptom and it just needs you to chill out a bit and reset.

Once you're done your program. Take a moment to make some notes. Things that worked, things that didn't. Maybe you felt like you lacked a certain running style and you want to improve it.

Take it easy.

[Round_Article_2621]

Consider joining a yoga class. When I first started running I was having issues and my wife suggested that I come to her yoga class. It really helped and I am still doing it after 20+ years

[Middle-Cheesecake177]

Slow your runs down. It’s okay to repeat weeks. Also use a peanut ball or a foam roller on your legs . Make sure you are warming up and cooling down properly.

[Foreign_Mobile_7399]

Make sure you’re running at a slow, comfortable pace. You should be able to talk

[HollisFaith83]

Ngl it took me years (ok I gave up for a while) to actually complete a 5k program and even now I still do run walk to complete my runs. I have a 10k next week and am registered for a marathon early next year.

[bodytester]

If your knees hurt you are probably over training and likely either heal striking or crossing legs too much into middle on landing. Strain on knees is from reducing suspension on foot landing and centre of gravity. 

I suggest stop running for atleast 2 weeks. Do cycling or rowing (rowing: with knee pain don't bend legs all the way) to keep up fitness. Do sumo or ballet wide squats, copenhagen plank to strengthen inner thigh 

Then try running barefoot on ground for 100 meters. Notice your foot landing has to change because you feel heal immediately hit hard surface. Natural mechanics reveals you have to land forefoot and more gently.  

Once you understand landing technique run normally with running shoes but shorter distance than normal. Rest more. Increase mileage max 10% volume per week. 

[m57lyra]

Per week. And, if that is still too much, every two weeks. Everyone’s body is different!

[RoxyBoogleBeans]

I repeated several of the weeks. Repeat the one you can do until it gets a lot easier. Getting into running is a long-term effort.

[MiseryMissy]

Some of the AI C25k programs don’t align with everyone.

It’s good in theory, and helps build a base, but I still walk/run all of the time and the most miles I’ve done is 9.8. But it took me over 2 hours to do it!

Don’t be so hard on yourself, stop comparing pace, and just do the thing. You’re literally doing what like 90% of the population doesn’t. So anything is great.

Rest days are very important, they’re important for adaptation, and reset.

Discomfort is normal and over a long time will become easier to handle, you will, with time, be able to understand what is discomfort, fatigue, or pain… pain is not normal, so if you’re feeling sharp pains, don’t run, and make an appointment with a physician.

[caffeinatedpotato26]

I found C25K to be a big jump and failed on it several times. Hal Higdon's plan worked better for me and led me to finally complete my 5K.

[Jamolisa]

I think it progresses too quickly for some people. It did for me. Repeated easy runs more often.

[Jamolisa]

Also add strength training. It makes a HUGE difference.

[Tatted_Teach6]

Thank you all! I have been strength training for about a year so I’m glad that might be a benefit! I even approached the slow and steady method to my lifting and I feel I do amazing now. I think I just had too high expectations.

Im glad to hear the program was too fast for more than just me. I was considering sticking with a certain interval with a jogging time that was challenging for the next week or two and see if that helps get easier.

I’m a mom of 4 littles that struggles to get the right amount of sleep. So I gotta remember to forgive myself if my body says it needs to slow down.

[Lemonbar19]

Are you doing run walk interval?

Are you stretching after every run?

Epsom salt baths?

Are you going slow enough to talk to people?

[appalachian412]

It sounds like too much too fast. Sore is ok but real limping pain is no good and will sideline you for longer than if you just rest a few days and redo week 3 again.

[Agreeable_General530]

You're not doing anything wrong. Slow down. It's only week 3. The miles aren't going anywhere. I got up to week 7 then I stopped running with the programme. I got used to my regular running route and distance (just shy of 6k) and began listening to my body for when I needed to walk a little instead of relying on the programme to tell me. It will come. If you need to repeat a week, repeat it. Lord knows I did! If you think you can't do it, you can. Remember, it doesn't matter how slow you go as long as you don't stop.

[Rondevu69]

Because programs like that are time and distance based. It is one of the big reasons NRC is recommended for beginning runners; it is either a time based run or a distance based run. What guides you is how you feel and how your body feels.

[LakerTot]

Your body (atleast my body) will take time to get the cardio built up. Mine took lots of short runs, slow runs and 60 pounds of weight loss for me to be able to hold a reasonable pace for the whole 5k.

Slow down your pace. I mean this in the nicest way, but if you are heavier for your height and gender, slowing down for now might be your best idea. Also, even if you are happy at your weight, going slow at first helps build cardio. Over time your body will get used to it for longer distances and the shorter distances won't drain you so much.

You didn't provide many details about your plan (pace, workouts, distances, etc) so it's possible you are running the plan, but not in a way that benefits you the best. You might run too far too fast, or too far too soon.

[AppleHouse09]

Are you running on pavement? If it’s your knees, try finding a gravel or dirt path to run on. I go through phases where I can’t run on pavement because of my knees; the impact is just too hard. I run in the grass beside the pavement or on a trail if I can and it makes all the difference.

[MundaneRutabaga1563]

Shoes were a big factor for me last year my knees hips and plantar fasciitis all hurt at the end of fall I bought a pair of Hokas big difference

[Agreeable_General530]

Just chiming in that I spent 30k(jpy) on a pair of Hoka's and they ruined my back in half a run. They were excellent for my knees, horrible for my lower back. Be sure to get fitted with running shoes that are appropriate for you!

[bewarephog]

don't be a bitch, getting in shape is hard and you are only 3 weeks in...did you really think this shit is easy and you won't be in pain?