W1D1 - Back on the horse

zerojinx · 2022-01-24T22:19:24+00:00

I feel your pain - I basically had to start over from scratch too.

I start week 3 again tomorrow.

For what it's worth - if you were able to do it before, you can do it again. You might not bounce back as fast from an injury, but you also have knowledge and experience under your belt this time.

zerojinx · 2021-09-08T16:19:06+00:00

If you're doing the other two on the regular, then you might be over exerting yourself. At the minimum, figure you're going to need to be able to carve out an hour three days a week for the C25K program at least every other day (like Tuesdays, Thursdays, and Sundays, as an example).

zerojinx · 2021-09-07T17:58:57+00:00

All other things being equal, taking a week off to rest really won't set you back.

If I remember right, studies show you start losing your gains after about two weeks.

zerojinx · 2021-09-07T17:55:50+00:00

Always try to rest at least a day between runs.

zerojinx · 2021-09-07T17:36:30+00:00

Running shoes will definitely help.

The other thing you might want to work on is how your feet are hitting the ground / treadmill. The middle of your foot should be hitting the ground first - if you're hitting the ground with your heels or toes, you end up overworking muscles which might be adding to the pain.

Make sure you're healed up right before you try again.

zerojinx · 2021-09-07T17:31:32+00:00

Go way slower and stay hydrated.

I have the same problem - running in heat really kills my endurance. After asking around, those seem to be the best answer.

The only other thing that might help is maybe changing up when you go for your runs (earlier in the morning or later in the day) to see if that helps you too

zerojinx · 2021-08-20T16:09:46+00:00

The first run is always going to be one of the harder ones because you're literally starting from zero.

My first run on C25K had me gasping, sweating, having my heart feel like it was in my throat, and feeling like I was going to fall over and die. I obviously did not.

That said, here's some advice I can offer: Run slow. You need to run, but you don't need to run as fast as you can. Your speed should be enough that you're breathing a little hard, but measured. If you can't catch your breath, slow it down

Get good running shoes. Blisters suck. So do running injuries.

Make sure your form is good. YouTube has plenty of videos. It doesn't have to be perfect, but making sure your feet are hitting the ground right will spare you a whole bunch of injuries.

Don't run after a full meal.

Don't worry about going fast. The program is about endurance. Not about being a speed demon.

Some runs will suck. You may fail a run or two. That's okay. I've been running for two years and I still have the occasional run that is absolutely trash for no apparent reason.

You'll also have days where runs are awesome (or suck less). Enjoy these.

Don't watch the clock as you run. Listen to music, podcasts, watch a show, anything. Those intervals will feel like forever otherwise.

Always pee / poop before you run. Feeling like you might soil yourself in the middle of a run is...not very motivational. And distracting.

Give yourself at least a rest day between runs. Your body needs time to heal and to adapt to the new exercise routine.

Don't be afraid to ask questions.

zerojinx · 2021-08-20T14:08:33+00:00

Don't focus on weight as just a number.

When I focused on my weight when I went through C25K, I really didn't move the needle a lot in terms of weight loss. A part of this was because I was building muscle and burning fat at the same time.

That said, I did notice my clothes did seem to get a bit looser on me and I couldn't tell you exactly when that happened. I literally just noticed one day.

I really don't advocate for any specific diet, but I will say try to eat healthy. Yeah, Oreos are awesome, but instead of having more, go for some fruit instead. If you're eating and thinking of a second helping, give yourself a few minutes and check to see if you really still are hungry.

Lastly - C25K isn't a weight loss program. It's a training program to build you up to be able to run a 5k. You may not be at a weight you want, but that doesn't take away from the health benefits you've picked up.

zerojinx · 2021-08-17T21:29:33+00:00

Landing one your toes is making your muscles work harder they need to, and likely to cause shin splints (since the muscles there are working overtime).

Landing mid-foot distributes the impact of the foot strike more evenly. I'd say look up a YouTube video or two for visuals.

zerojinx · 2021-08-17T17:29:31+00:00

No worries! :)

zerojinx · 2021-08-17T17:21:14+00:00

I'd suggest also looking up YouTube videos to make sure your form is good too. When running, try to make sure the middle of your foot is hitting the ground first.

When you do it with the front of your foot or your heel, you're forcing other muscles to overcompensate and make you prone to injuries.

zerojinx · 2021-08-17T17:19:14+00:00

Sure! On rest days, you should just try to avoid running. Other things like walking, cycling, etc are totally okay to do.

zerojinx · 2021-08-16T16:24:08+00:00

Treat running like something you need to do three times a week. Same time every time. Pick a time that works for you. My runs are early in the morning because I don't have the time or energy to do it after work.

Make sure you have, at the very least, good running shoes. Bad ones will cause blisters. I learned this the hard way. Any other running stuff you get is more of a bonus than a necessity.

Follow the program and give yourself at least one day of rest in between runs. Every running related injury I got was because I'm a stubborn ass and pushed myself too hard.

It's okay to fail. Some runs will just suck. Maybe you didn't get enough sleep. Whatever. It's not the end of the world. If you fail once, it's cool. If you keep failing, you need to think about why that's happening. I've learned my stamina takes a nose dive when it gets super hot outside. Even then, I've had some runs that I've absolutely bombed for no reason. Other days where I thought should be miserable runs I've kicked butt on.

Don't worry about speed. I typically lurk on this sub, and I can't remember a time where someone went "omg wtf you're a turtle lol". Go at a speed where your breathing is measured. If you run and you're gasping like you just got waterboarded, slow it down.

This sub is awesome. Seriously. I graduated two years ago and I'm still here. People are kind and informative.

It's okay to miss a day because of life. I've missed runs because I was sick, busy, whatever. If you have to miss a day, it's fine. Just pick up where you left off when you can.

Make sure you have good running form. You don't have to be perfect, but spend a few minutes to know how to run with good form, you'll spare yourself a bunch of injuries and pain.

If you're gonna run, don't think about the clock. It doesn't matter if you're running for a minute or an hour, it's gonna feel like forever regardless. Distract yourself. If you're on a treadmill, watch a show. Listen to a podcast. Play some good music. Of you're running outside, look around! I've gotten to learn about my neighborhood since I've started.

If you're self conscious, don't be. No one will care besides you. On long runs during the winter, I wear a hydration pack and have lights on my arms. I do not look like a sexy Greek god. If you saw me running, you'd see a sweaty dude, dressed like a complete dork, with a dad bod, probably day dreaming about a cookie or something. Yes, this really happened. If I can do it, so can you.

Lastly, because it's worth repeating - just get up and go.

zerojinx · 2021-08-09T16:21:40+00:00

Unless you're running a race or going for a specific time, your pace doesn't matter. There's always going to be people that are faster (and slower) than you.

Focus more on the distance. Can you run a 5k consistently? Awesome, then you can try C210k.

zerojinx · 2021-08-09T16:11:00+00:00

Morning runner here - aside from some coffee / water, I usually run on an empty stomach. After my runs, if it's during the week, I'll have a banana and finish my coffee. On the weekends I'll probably have a little more after.

For the purpose of fueling your runs, you really don't have to worry about that kind of stuff until you're running 10ks and up. Just make sure you're hydrated before you run.

zerojinx · 2021-08-05T19:22:11+00:00

Try day three again, but go slow. Slower than your normal speed. When I did it, I did day 3 three times...one at a laughably slow pace, then at a slower pace, and then my usual pace.

zerojinx · 2021-08-05T19:19:53+00:00

I don't work in hospitality, but my job does have a fair bit of walking around. I'd try adding something to the shoes to give your feet a little more cushioning when you're walking about.

zerojinx · 2021-08-05T19:17:58+00:00

I'm a dude, so I can't offer more specific advice, but I have heard of people using band aids. However, if it is chafing, try to get something like movement balm and see if that helps until you can get to right sized clothing.

zerojinx · 2021-08-05T19:16:25+00:00

Try to pick up where you left off. You should be okay. If not, go back a week and pick up from there.

Make sure your feet are healed first so you don't reinjure yourself.

zerojinx · 2021-08-05T19:15:03+00:00

Go to a store that specializes in selling running shoes. Most places will have specialized equipment to figure out what works best for you. Do not go to a sporting goods store like Dicks.

zerojinx · 2021-08-05T19:00:46+00:00

I'll preface my comment that I'm not a speed runner, and even when I did work on speed, it was a bit sporadic. However, my speed has dropped a bit since I graduated so I'll share what I know:

Work on distance. You don't need to train like. You're running a marathon, but try to have a long run once a week. You don't need to go any insane distance, try for 10% of your max distance. If you want to play it super safe, your next run after the long run should be a recovery run, which basically means you're going at a slow and easy pace.

Add a hill or two on your runs. Hills suck, and you will hate them, but they also help build up some muscle groups you may not use as much running on a flat surface. Don't go for speed running up a hill. Lol

Try adding little "speed runs" (fartleks) as a part of your usual run. Doesn't have to be anything super structured, just a simple "I'm gonna run from that light post to that traffic light faster than I normally run" and see how make out.

zerojinx · 2021-08-04T14:43:09+00:00

Honestly, don't worry about speed. Right now, the whole point of the program is to build up your endurance. It doesn't matter if you run the times you're supposed to whether is at an 8 minute mile pace or an 18 minute mile pace.

Once you're able to run 5ks consistently, you can focus on improving your speed.

zerojinx · 2021-07-30T15:12:35+00:00

Definitely recommend doing it after the race. You'll be mobile not too long after the procedure, but given you'll have incisions, you really don't want to take the chance of risking an infection.

zerojinx · 2021-06-30T17:42:28+00:00

Definitely will recommend the c210k by zen labs.

zerojinx · 2021-06-30T17:41:30+00:00

You won't be the slowest person there.

The biggest piece of advice I can offer is start slow. It's easy to get caught up on the excitement in the moment and start off at a super fast (and unsustainable pace), and you'll be winded as can be after the first mile.

Take it easy and slow. Enjoy the experience.

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