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Life got in the way some but w2d2 is done! My confidence is going with each work out.

Hi I have taken some time but for past few months have been running a slow 5km..PB is 33mins...I want to start increasing distance but can only do 2 runs per week as a single mum..I've started doing body pump at home or walking to school with kids on other days and walked 16 miles yesterday yet running 10k makes me feel nervous...should I start at week 8...and just experiment with it..? I would like to do a10k in end of March..I am slightly asthmatic and aneamic (on iron tablets for that)and sometimes find my breathing seems so heavy..is breathing heavy normal ? .... also I'm not sure..I breath through my mouth when running should I now start training my self to use my nose? So..for lots to clarify xx

Keep going I can honestly say that it gets addictive. The great thing about this app is the small goals you set yourself as you're jogging. I would normally give up at the first sign of discomfort and to be honest I did on W2D1 only to be motivated when you hear the prompt to begin walking and you realise that that extra 10 seconds of discomfort is bearable. Gives you a sense of achievement.

W2d2 done! Feeling confident that I will make it through this even with life getting in the way.

Up from today I'm part of the community! I'm Christina, a 19 year old student from Germany. My goal is to get rid of my extra weight and also to do something for my inner wellbeing (which is a big advantage of running and every other kind of sports!) So today I started my journey which will hopefully lead to a 10km run soon. I accomplished w1d1 today and I feel great and very motivated after finally doing something for my health again. Since I graduate this spring I invest a lot of time into studying and need some activity to stay balanced. To be honest I can't image running more than like 2 minutes at once haha, but I hope I will surprise myself during the next weeks. I'm excited to listen to the stories and successful steps of everybody on here and to find some motivation to save me from giving up! Have a nice day everybody :-)

Hey, Let us know how you did!

Hey Kie, Getting the right shoe is of course the most important. Is there a running store you can go to that will check out your stride and how you run, they can definitely steer you in the right direction as to which shoe is best for you.. Keep us posted here and Good Luck!

So W1D3 done. We have the highs and lows of running. I feel great that I have done it. I felt that I could have done 90 secs jogging and 60 secs walking and not the other way round as it was. I did what it told me to do. On the lows I didn't feel like I was going much faster than walking. In fact I feel like I was a granny in a power walking class and the only thing that was missing was the dumbells in my hands. All I kept thinking was at least I am here giving it a go. The other big low was my shins hurt and my ankles, my right one in particular. I couldn't decide if it was cramp or a strain, it was worse when I was jogging. It is the muscle on top that joins the ankle to the foot. I stuggled with it. It is fine now that I'm home, well I still know that I have hurt it but nothing to worry about it. I had a banana when I got in, to see if that helps. I do stretch before I run. I walk for 3 mins then stretch. Maybe I am not stretching enough. oh well I will solider on.

Done my W1D2. Felt that this one harder than the first one. Maybe my body is adjusting again. I was panting and gasping, my mouth was wide open as I breathed, I dont think it was beautiful to see. Need advice for warm up stretching. Is walking enough for fill in the 5 min warm up. Thanks before.

Repeated wk5 day 1 the whole week. Not that I thought I couldn't progress, but because my shins started to hurt, so I didn't want to push harder until that was under control. Lots of stretching, seems to be ok now. Did 3 mi/35 min each day.

Just did w1d3. Starting week 2 Monday. Also stated a lifting routine to go along with running. Feeling great so far. Staying strong

Thanks guys! I'll repeat week 3 then starting tomorrow. Onwards and upwards! Yes, I have been clock watching, but I'm trying really hard to stop

The simple answer, NO! The Why... Run training is strength training. You are trying to build your leg muscles to enable you to achieve more. When you run, you tear muscle tissue. This is why you are sometimes sore the next day. You have intentionally inured yourself. Over the 48 hour period after you run, your muscles repair themselves. When they repair themselves, they rebuild stronger than their previous form. This means, you don't build muscle when you run. You build muscle when you rest. When you run the second day in a row you tear muscle fiber that hasn't repaired yet thus negating some of the benefit you would have gained by letting those muscles rest. Off days are for walking, biking, elliptical, arc trainer, swimming, yoga, and any other low impact type thing you can come up with. This is not forever. If you were a marathon runner, it wouldn't really hurt you to run 5 miles on your off day as 5 miles is barely light intensity for you. It's probably akin to you and I walking on our off day but for now, let those muscles rest. They will come back with a vengeance as their way of saying thanks for the day off ( who doesn't love a day off?)

Sounds like a Great Tip. I'm doing my Week-1/Day-1 routine tomorrow. I think I'll give this a try! Excited to get started!

Limited and a trike? Nice bikes! I don't need all that yet, but at times would be nice! My wife would like the tourpak but she's also wanting to learn how to ride...may be a sportster or something in our near future!

Hello there! I am sorry to hear about your ankle, truly. It does not have to be a dramatic event to make the injury traumatic to our mental state when it comes to being active. Last time I had an injury it was a relapse of my dislocated knee, which has about the same recovery time as a badly sprained ankle. I would recommend listening to your body, as cliché as it may sound. You will lose some progres, but not as much as you are fearing. Once you are healed, start with some stretches for your calves specifically to get the blood moving again, then go for a light jog for as long as your ankle is ok. Once you feel even the slightest discomfort, stop jogging and walk. Do not stop moving suddenly and all together unless you really have to. Try to keep it moving. Then start the app back up where you left off, repeating the day until you are back to where you were. Good luck! Let us know how you aredoing!

Hi Ricky, Josh Clark (C25K creator) explains why easing into is important. Full article here: No Pain, No Pain: The “Couch to 5K” and Humane Design Q: Would trying to do too much, too fast be the biggest temptation of the program? Patience is so incredibly important for new runners. As people discover that they actually like running and that they’re actually able to make progress, there’s a real temptation to jump ahead, to try to make that progress come faster. It’s important to resist that, to give your body a chance to get used to all this new activity. Azatol (and many others here) explain it in more depth (better than the above quote, in my opinion), that is, the importance of resting in between days. In the end though, it's up to you and what your body feels comfortable with. C25K is an excellent guideline!