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I agree with what's above. You really don't want to skip your rest days when you're first starting out, because that makes it REALLY easy to get injured. Shin splints are caused a lot of times by over working your muscles. If you're really gung ho about working out every day, strength train on your off days. You really should be any way, because too much running and not enough strength can actually end up making you lose progress. A good mix of both will keep your metabolism on track, and give you a good balanced workout. Make sure you're getting plenty of protein and BCAAs (branched chain amino acids) afterward though, to help your muscles recover better, and fight fatigue! Also complex carbs are your friend!

had so much fun on my lunch break run! week 3 is down and done tacked on extra min run on that last 3 min strech so 4 min piece o

Hey guys, this is my first time using this app and I'm very excited. I'm a 24 year old mother of two girls and full time student. I have been wanting to get fit and get rid of my mommy tummy for a while now. How are you all liking this program so far?

New father and I have been on the American Rollercoaster ride of weight-loss my entire life. Up and down swings of 100 lbs currently in sit at 295 and I'm not a lazy person entirely but eat awful from always being on the run. Have recently been inspired to try this app and take a hold of my life so one day I can lead by example to my ten month old son. Excited and motivated to get into best shape of my life. Any advice on how many days to train running would be welcomed. I currently am eating every three hrs, and during weight training three days a week.

you will do it and welcome back to running

Thanks, Anne and Ruthie. Since I've ballooned up, it is seriously difficult for me to achieve yoga posses. The flexibility isn't really an issue. It's things like my stomach getting in the way. When I bend over to tie my shoes, my lungs are compressed on my thighs making it seriously difficult to breathe and I'm gasping for air at the end. This isn't the way I want to go down! My coworker is trained in tai chi and has offered to train me, but hasn't had the time to practice himself. We'll see. 11/19/15 Thursday W7D3 So, I don't know what craziness prompted me, but I've been playing with the idea of wearing a weighted vest throughout the day to increase my weight and muscle mass passively (in addition to the running, sleeping, eating better/less regimen) just to see what it's like. I wore my friend's 10 vest yesterday and by the end of the day my shoulders were aching. When I took it off, I thought, "Wow, I couldn't believe I had all that weight on a month ago!" My friend asked if I wanted to run with it today. I agreed to try it. I strapped the vest very loosely so it wasn't pressing on my lungs. This caused the vest to wobble a bit when I started running, but I soon didn't notice. It was tough, but I felt the gratifying weighing down and my muscles working a bit harder. My lungs had a much easier time than yesterday. My pace ended up fairly well even though I felt like I was going slower at times due to the extra weight. The only negative thing that occurred was my left instep rubbing against the shoe with 10 minutes left. I tried to run on the outside of my left foot to not put pressure on the instep, but it still rubbed some. I'm not sure if that gait will cause issues further down the road. I'm so happy I was able to complete W7D3 with the 'weight' I started with. Today, was much easier than a month ago, even at shorter running intervals. I'm grateful for how much improvement I've seen/felt. Next week will be a bit of a challenge. I could push myself to run M-Th in order to get 4 runs earlier in the week. The problem is: when I take 3-4 days rest in a row, my next run really suffers. I'm not sure how I'll handle the Monday after Thanksgiving if I don't run on Black Friday. I may have to take my weekday rest day per normal and bring my running clothes with me during Thanksgiving holiday to run on Friday.

Yeah the exercises were pretty boring, but I actually loved the ice!

You can do it! We're doing it together! I just did day 1 today. Day 2 is tomorrow. I'm training for a half marathon that's mid-March. Day 1 was tough, but if we stick to it we'll be ready. Good luck!

today is a walking day if rain not to hard ill do outside if not up and down the hall at work then before dinner will be my strength stuff i finally came down a pound only 4 more to reach my goal i set last Christmas it is strange though tape measure says no inches lost yet many clothes i cant wear anymore cause they are to big coworker says it cause i tied my tubes and that pooch belly is from that and will never go away

ah yes doing the same rout can be a bit dull i have only one safe rout if i run on lunch break or right before work i like weekends when i can mix it up glad you beat the new hill

I'm sure there is a point when someone can theoretically run every day but I'm years from that. I run 4 days a week for about 20 total miles at this point. The point at which it's ok to run multiple days in a row is when you gain no real benefit from a run as far as strengtrh building. For me, an easy 3 mile run no longer strresses my body enough to tear muscle fiber, therefore there's no down time for healing needed. I always run an easy 3-4(By easy I mean easy pace. Running never gets easy) miler the first day when running 2 days in a row. That 3 mile run doesn't benefit me for an increase in running endurance or leg strtength. It's just used to build my weekley base mileage to help me work up to longer overall runs.

Azatol, I couldn't find this post to reply to you, thanks for the advise, in the end I was so sore, I couldnt feel my legs and bottom in every movement (plus, silly me, I chose a harder route -uphill) so I gave up that day and waited a few days until my body was back on track and I did amazingly good, I was very proud of myself. You seem like a bit of an expert, I am just wondering is there a point on which a person is fit eneough to run daily? Or should the rule of waiting a day for muscles to regenerate be followed for good? I have a neighbour whom I haven't seen since summer (yes, because we all go everywhere by car, we live in a little village...) and he runs ultras, he runs for 3 hours in the mountains at a time and I don't recall wrong, he trains on a daily basis, so I asked him once if he doesn't have running related muscle pains/ fractures and general issues, his reply was that he has been doing this for many years and that it is when he doesn't run that he feels physical pain and experiences problems, does that mean that running can at a point stop being considered and extra effort for your body? Therefore.. That it mean that a professional runner can run on daily basis?

@Aztol and Rob - the best option of course is not to run every other day, but unfortunately that won't work for me right now. I will keep your advice in mind Aztol and listen to my body. Just finished W6D1. I live on a circular road on the top of a hill. It is the least hilly of all the roads in the area and is about 1 km around, so that is where I have been running. Round and round and round and round.... BORING... so today, I decided to challenge myself to one road down the hill, which is longer and hillier (if there even is such a word). I thought that this would be quite an easy run and I am bored to tears by my normal route, and what is a a mere 67 meter gain...(219 feet for the Americans).... Anyhooo... It was a challenge... the eight minute run fell on the steep incline but I did it... That was probably the most challenging of all the runs I have done to date, but the difficulty does not compare to the elation of having beaten that hill, mainly because it means that as I get stronger, I can move away from my normal route to other routes in the area and deal with them.

My husband sometimes would get high blood pressure, and it was usually stress. I 100% say go to your doc, but also try to remove stressors from your life as well. It sounds cliche, but it really works. I really cut down on reading news and social media, cut out caffeine completely, I don't eat foods high in saturated fats, and I try to meditate before bed for 15-20 minutes (I like to listen to rain sounds) and don't look at any screens (tv, phone, etc) after that until morning, and I've noticed a HUGE difference in myself. He also cut out caffeine and fatty foods, and is working to remove negatives from his life as well as exercising, and even in the past few weeks I've noticed a huge difference and he hasn't had any blood pressure issues. Keep working at it though, of course consult with your doctor any time you have worries! Nothing has improved my life (other than my husband! more than exercise; mentally and physically. Good for you for sticking to it!

Wendell u will stick with him

I agree with Wendell, I wasn't a big runner before I started on this program. I mean, I used to like trying out running, but never seriously stuck with it. Because I wasn't on a program I found it easy to quit when I would push myself as hard as possible and then wonder why I wasn't improving any. I think this program is structured very well, and I also like that it doesn't remind you of how far you've run. In the beginning, the most important thing to focus on is building endurance but before I knew that I found myself focusing on distances and being disappointed when I couldn't run X distance in X amont of time. Keep us posted on how you are doing!

@blondebass - Good for you and keep us posted. I dialed it down from 4 times a week to three times, but I have to say that two consecutive days not running is not working for me either. I think what I'll do is go back up to 4 and on the second day of the two back to back days do a really easy run. That way I won't feel like I am losing my grove, but on the other hand won't be over taxing my body.

LOL I said that exact same thing 11 months ago. Then it was "ok just a 10k". Then it was "Wait, why am I running a half marathon?". Now I just came to terms with the fact that I have an addiction so I just pre planned on the KDF Marathon in Spring 2017. No need to deny it LOL

Sean. If you need extra time between runs, you ran too hard. Don;t worry about your pace now friend. This course is all about endurance. Speed will come after completion. When i finished the courser I was running 11.5 minute miles. That's when things started to change. Then I started doing strides and hill sprints and Fartleking and my speed picked up. Slow it down. Most runs should be easy runs. As I keep saying , this course is about learning 30 minutes of running endurance. it;s the base to build running off of. You acheive that goal and you've won. Summary: Slow it down, go every other day, kick butt! (I promise) a slower pace will mean a quicker recovery)

W6d2 complete. It was definitely easier than the previous run. Thursday is another long run. I believe 22 minutes. Yay. Looking forward to it. May wait till Friday though. Give my shins some rest. I did get my mile down under 10 minutes today. So proud of myself there. Considering I started at about 15. Want to get it down to around 7. Obviously not by the end of the program but in the future. Jeshi. Are u still doing every other day. Or something different. I'm considering running and doing 2 days off between runs now. Because they are all over 20 minutes now. Input appreciated. Thanks for the encouragement everyone

As I feared, it was raining....me and my running buddy met by the school bus in our running gear and umbrellas and went our separate ways...it did stop raining after a couple of hours so I went out running alone (I was obsessing about running and was getting nothing done anyway). I wasn't sure what to wear, if it would start raining again or not, and decided that if it started raining I would quit - and not hold it against myself. I started running with a shell windbreaker, but shed it half way and stashed it in my car as I ran by (I didn't stop moving my legs - I jogged on the spot while I opened and closed the door so I am not considering that stopping). I was running with my phone in my hand, which I don't usually do, and resisted temptation to look at it for just about the entire way. Around halfway I hit a low, but ran through. It wasn't extremely easy, but it wasn't extremely difficult either. With a minute thirty five to go I peeked to see how much I still had... and was nicely surprised. So - I did it. If I can run twenty minutes flat I can call myself a runner. I AM A RUNNER!!!

thanks all cant wait for wed when i get to run again

Wk7 d1 done in the rain with running clothes,treated myself at the weekend. Need to find a new route now it's getting longer.