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Welcome! This forum is for everyone who is new and just getting started. Questions? Post them in this forum and get answers from our community. Need help or guidance? This is your place. Please keep in mind that this forum is for beginners. Do you remember how it was when you first started? Any contribution can go a long way. Help others and please be polite. "If you want to lift yourself up, lift up someone else." – Booker T. Washington

Welcome to the Zen Labs Fitness forums! We have an awesome community of amazing individuals. Our forums is maintained by the community, for the community. Do good and be happy... Follow the guidelines. Be kind. We're all brothers and sisters here. Be kind to one another. Encourage everyone. Everyone has to start somewhere. If you're a newbie, don't be scared to ask questions. If you're experienced in any topic, jump in and help! A 1-2 minute response can go a long way. Do not... Spam. Flooding the forum with unhelpful and irrelevant posts is strongly discouraged. Please don't spam each other. No advertisements. Troll or Flame. Our community has a strict no-troll and no-flame policy. To "troll" is to intentionally post inflammatory, extraneous, or off-topic messages with intent of provoking a response. To "flame" is to insult fellow members of the community. Be inappropriate. No pornography and no illegal torrents. Have fun, meet new friends, and learn something new! We're all here for each other. Visit the guidelines for updated rules. "No act of kindness, no matter how small, is ever wasted" - Aesop

This is a short list of our most frequently asked questions. For more information about our apps, or if you need support, please email us at contactus@zenlabsfitness.com. Thanks! Q: What is the Zen Unlimited Pass and how does it work? A: The Zen Unlimited Pass is our newest subscription and includes the following 1) Access to pro features across all our apps in the Zen Labs Fitness network. 2) For C25K, 10K, 13.1, and 26.2, this includes calories and distance, Apple Watch integration, and the full 13.1 and 26.2 running programs. 3) Unlimited music streaming across all our apps tailored specifically for exercise. ($9.99 value compared to other music streaming services) 4) All additional workouts in our 7 Minute Workout app and additional pro features 5) Many more apps we are updating in the Zen Labs Fitness network. Q: I have subscribed to the Zen Unlimited Pass. How do I access the features in other apps? A: If you are subscribed to the Zen Unlimited Pass in one of our apps, you can download any other Zen Labs app and navigate to settings -> restore purchases. This one subscription will unlock pro features across all of our apps in the network. Q: The voice and beep is set to highest volume on the app. But how come I don't hear any voice cues? A: Here are a couple things to look for and keep in mind: 1) Please make sure that your device is not in vibrate/silent mode, as voice cues will not play when in this mode. Also please make sure all the voice/sound settings are correct (master volume is turned up). On iPhone devices there is a physical switch on the left side of the phone that when flipped, will keep the phone in vibrate mode. For iOS 7 and above devices, you can adjust the alerts sound volume in Settings (on your iOS device, not our app) → Sounds → Ringer and Alerts, which controls the sound when your device is locked. If this is not set properly, you will not hear any audio cues when device is locked. 2) Another thing to keep in mind with the new iOS is that you have to turn on Notifications inside your iOS settings for the app to be able to send you voice cues when your device is locked. Without this turned on, no voice cue will be played. 3) You can also try rebooting your device, or reinstalling the app. Q: The app is not remembering my progress / I lost all my data. Help! A: Please make sure to allow the workouts to be fully completed, meaning all the way to the social sharing screen, so that the app knows the workout is complete. You can also long press (Android) or double press (iOS) workouts to mark them as complete. You will see a check mark to signify a completed workout. Q: Where can I find the Myfitnesspal login on C25K Trainer app? A: The MyFitnessPal login is on the same screen as the Facebook/Twitter login in our C25K app, which is at the end of every workout. Please find the MFP icon there! Q: Ok, I found the Myfitnesspal login, but after pressing “send”, nothing is showing up on my MFP profile. A: Please allow some time for the results to be posted, as sometimes the MyFitnessPal servers could be slowed down due to heavy traffic. Another thing to try would be to refresh the home page of MyFitnessPal, to see if your results show. You can also try logging out and then back into your account through the official MyFitnessPal app. This should resolve most issues. Thanks! Q: Help! I upgraded to pro but my app icon still says "Free". A: When you upgrade inside our C25K free or 10K free app, you will unlock all pro features. However, the app icon will remain unchanged since you are still using the same app. There is a separate "Pro" paid app in the App Store that comes with these pro features already unlocked. Q: How do I get the app to show up on my Apple Watch? A: You’ll need to open the Apple Watch app, and then scroll down until you find our app. Tap on it and you’ll see an option to “Show App on Apple Watch.”. Make sure that is on. Please remember to leave your device unlocked for the Apple Watch integration to work accurately. Navigate to settings and make sure “Always On (Disable Sleep)” is set to “On”. Also as an FYI, the watch is just an extension of the display of the phone. You have to start the app from the phone and can use your watch to check the time. You can pause and start, but can't start the app from the beginning. Q: Help! My Apple Watch is not syncing correctly with my phone during my run! A: We recommend using either your phone or your watch during your run and not both because the devices will need to sync together. Using both devices simultaneously is not recommended and will make syncing harder. Use one device for your run and they will properly sync for your to record at the end of your run. Make sure you are also using the correct watch app with the correct phone app. For example, do not try to sync "C25K Free" phone app with "C25K Pro" watch app. They are 2 different apps. Q: It is saying "I need to subscribe" on my Apple Watch, what does that mean? A: Apple Watch integration is a PRO feature. You will need to upgrade inside our app or download the pro version from the App Store for Apple Watch support. You can try all the pro features for free with our 7 day trial! Just click subscribe and cancel before the 7 days expire. Q: Can I use the app on Apple Watch without my phone? A: Yes. We have just integrated stand-alone support. This is for the PRO version of our app only. If you upgrade inside the free version of the running apps, this will NOT have stand-alone support. Q: How do I get sound alerts while using Apple Watch? A: This issue appeared because you used your phone with your apple watch, and the problem is that you received the notification on your watch and not on your phone. The notifications can be received only on one device (https://support.apple.com/en-us/HT204791), and the problem is that when you receive a notification on your watch then the preset sound of the notification is not displayed on the phone. If you want to hear the sound of the notification when you use the app with an Apple Watch, you will need to turn off the notification mirroring in Watch app on your iPhone, but in this case you will not receive the notifications on your Apple Watch. Unfortunately this is the current way Apple integrates the iPhone and the Apple Watch. There is no workaround. Q: What do I do if the app is misbehaving? A: Please try a hard-reset on your iPhone or iPod touch. Restarting frees up memory on your device, which is the cause of a lot of issues that are easily fixed by a simple restart. You can also try uninstalling and re-installing the app on your device. Make sure that you have the most updated version! Q: How to play music within the app / not finding my playlists? A: You need to first create a playlist on your device. Please refer to your device’s user manual on how to this. The playlist has to be created through the native music player app on your device (normally called “Music”), not a 3rd party music app (i.e. Google Play Music). Afterwards, you can access those playlists through the app. Q: How do I check progress such as calories and miles ran? A: During your run, you can tap the circular flip icon to scroll through your stats! After your run, you can scroll back to your workout to see your calories burned as well as total distance ran. As a reminder, the app will only start tracking your stats AFTER you purchase the pro features. For example if you purchased pro features for Wk2 D3 workout, it will show stats for that workout and all workouts after it. But it will not show stats for wk2 d2 and before. Q: How do I listen to music using 3rd party music app such as Pandora or Spotify? A: Please start the Pandora/Spotify app first, and have it run in the background. Then start our app, and the music should still run in the background. FYI our app cannot control music functions for Pandora/Spotify. Q: What is the difference between the pro and free version? A: The pro version has calorie and distance tracking, so our users can view all their stats from their run! It also removes ads from the bottom of the screen. If you subscribe to our Zen Power Playlist, you get all the awesome curated playlists (based on desired BPM - beats per minute) as well as calorie/distance tracker! Q: Is there a community I can join that I can ask questions to? A: YES! There is a wonderful community on our Facebook page that is very active and passionate. You can post your question there, or create an account on our Forums and ask your question to the community there! Q: Can I use the treadmill to train? A: Of course! It is completely up to you on how you want to train. The only thing we advise is if you’re training for an actual race, that you get in some practice runs outdoors, as treadmill running and outdoor running is different from one another. Also as an FYI, the calorie/distance tracker may not work as well while running in place, so please take that into account. Q: Is it ok to repeat days? A: It is perfectly normal to struggle with a workout, and completely fine to have to repeat that workout until you feel comfortable enough to move forward. It’s not a sprint! Take your time to build the stamina and strength you need. But don’t get complacent! You’re stronger than you think! Q: How do I get rid of initial popup screen everytime the app is launched? A: The Motivation screen that appears when first opening the app can be turned off in the settings tab! Many of our users enjoy the words of encouragement from this screen, but if you could do without it, you can easily turn it off. Q: Do I get charged again if I uninstall and re-install the app? A: Apple and Google handle the entire purchasing process, and once you purchase an app from their respective app stores, that info is stored in your profile. The app stores will not charge you again for re-downloading an app. If you believe some mistake was made with a charge, please contact Apple/Google directly. Q: I have the 10k Trainer app, but I can't find a way to sync my progress with Myfitnesspal. A: At this time, our partnership with Myfitnesspal is only with our C25K app. But we are working with MFP to integrate MFP functionality into all our other running apps as well! Feel free to shoot MFP an email and request this feature! We want it too! Q: I just graduated from the 10k app, and now want to start training with half/full marathon app! What week should I start from? A: The Marathon Trainer’s program is significantly different from the C25K/10K Trainer, so there is no direct bridge. Having said that, many of our 10K graduates have found that week 7 of the Marathon Trainer is a good place to start if you are comfortable with your fitness level. Please keep in mind that our half/full Marathon app was designed for true beginner runners, and the end goal is to have our users be able to complete a full 13.1/26.2 mile race, utilizing a walk/run interval. So you are not running the entire race. You are utilizing a “run for 4 mins / walk for 1 min” cycle the entire way. Q: My PEDOMETER app keeps showing zero for steps? Also why is my history blank? A: Here are a couple steps that you can take to address this issue: iOS 1) Go into the app's settings and click on "Show Introduction" 2) Go through the setup process again, making sure to "Grant Access" to Apple Health 3) Restart the app (force close, then reopen). Our app pulls data directly from Apple Health, so if you do not see any data in Apple Health, you won’t see it in our app either. Please make sure you have Apple Health enabled. Android 1) Go into the app’s settings and click on “Show Introduction”. 2) Go through the setup process again, making sure to “Grant Access” to allow the app access to your device location. 3) Please also make sure that you choose a Google Fit account to sync the app with. 4) Restart the app (force close, then reopen). You can also open Google Fit to see if there is any data being saved there, as our app syncs with Google Fit. Q: How can I get the most accurate results for the distance tracker on my running apps or the Pedometer app? A: There are a couple things that you can do to improve the accuracy: For users using the later iOS devices with M8 Motion Coprocessor chip, the app pulls data from the M8 chip, so what you’re seeing is data directly from iOS Healthkit itself. For users on older iOS devices without M8 chip, here are some tips: 1) Turn on GPS, as this helps the app use your coordinates to better calculate your distance. 2) Please also keep in mind where you are placing your device during your run. The ideal place would be in your pant/shorts pocket, or in an armband. The app uses vibrations and motion to estimate steps, so if the device is, for example, in your breast pocket, than the count may not be as accurate due to the relative minimal movement in that location. For Android users: 1) Make sure to enter in your height inside the settings of the app, as this will help determine your stride length and better calculate your distance. 2) Turn on GPS, as this helps the app use your coordinates to better calculate your distance. 3) Please also keep in mind where you are placing your device during your run. The ideal place would be in your pant/shorts pocket, or in an armband. The app uses vibrations and motion to estimate steps, so if the device is, for example, in your breast pocket, than the count may not be as accurate due to the relative minimal movement in that location. 4) Adjust the "Sensitivity" option of the app. If the app is short on distance, then adjust it to be “more” sensitive. If the app is over calculating distance, then lower the sensitivity. Q: What are some good warmup exercises to do before starting any of the Challenge (Pushups/Situps/Pullups/Squats) apps or 7 minute workout? A: Some good warmups in general are jumping jacks or running in place. This is just to get the heart rate going. Some of our users like to stretch the muscles that they are about to exercise (chest, glutes, abs) etc. The following 2 videos are our personal favorites for full body stretches, as they give great instruction and the routine can be done in 5 minutes! Q: I paid to remove ads but still get an ad popup at the end of my workout, why is this (Challenge apps / 7 Minute workout)? A: The popup reward that you see at the end of your workout is provided by our partner Kiip, which gives our users free rewards for working out. If you wish to not see these rewards anymore, you can easily turn them off inside the app settings. You can find the line item "Kiip Rewards" there.

So I thought an update was due. I fought through the demotivation and ran anyway. I took all the advice and repeated Day 1 over and over, allowing myself to walk during most of the day's 8 runs. And when I did walk through a one-minute jog, I chose to see it not as a failure but as part of the process. Each jog was a success, whether or not I could do many of them. My first Day 1: Barely survived 3 of 8 runs. Nearly three weeks later: For the first time I actually jogged for all 8 one-minute runs of the Day 1 session. It was messy. I was out of breath. But I did it. Happy running to all y'all.

Ok this is my own running tip from my own personal limited experience and novice physical fitness knowledge. If you lend any credability to me, you're gambling. <G> I found at the start that I was struggling. I'd look at my fitbit ( its a watch too ) and check the time constantly. OMG OMG OMG just 2 more minutes and I can walk again. My body knew it was about to get a rest and it fought me hard to convince me it was out of gas. It's not!! Your body will sabotage you every single time it can. You're brain is lazy. You must fool it!!! Stop looking at the time. Run until you're told to walk. Your body doesn't know when it's going to rest and can't poop you out in advance. Just a nice comfortable pace and get lost in the music. It really really works for me. I think you should try it and tell me your fidnings. Keep your body guessing.

Check out the article on our blog with great tips from an expert on proper body form when running. These tips will help reduce the risk of injury, as well as help you get the most out of your workout! http://www.zenlabsfitness.com/learning-proper-running-technique/ Comment here in this post if you have tried these techniques, and what has worked best for you.

Hey everyone! Don't forget to check out our blogs for great running tips, from breathing technique, stretching, shin splints and first race tips! Here is the article on breathing techniques to try: http://www.zenlabsfitness.com/perfecting-your-breathing-technique-during-running/ Happy running and namaste! Zen Labs Fitness team

Hi , I have just downloaded the c25k app and am now terrified I have made this step. I am 54, obese and an avid couch hugger but have decided my life is passing me by and I am so unfit I don't know how to recover myself. I overheard someone talking about the app and a wee lightbulb came on in my head and I decided to give it a go......I think I have gone mad !! Not sure where to start....should I buy running shoes straight away , do I need Lycra ( omg I don't think the world is ready for a shock like that ) do I actually have to run on day one ...I don't usually walk never mind run. What do I need with me ..water, face wipes, sweat band , emergency whistle , flares ??? Oh lord , what have I let myself in for !!!

C25K helped me start my running journey! Since becoming a graduate of the C25K app, I have since completed the 10K app and will be starting the half marathon app as well. I have completed 4, 5K's and logged MANY miles on my own since the beginning. I have lost 45 lbs. and have never felt better! I'll be turning 50 next year & will also be doing my first half marathon, cannot wait for this! Thank you so much Zen Labs for creating these programs for someone like me who was new to the running world ~ I am forever grateful!!!

http://www.zenlabsfitness.com/difference-running-treadmill-running-pavement/ As you gear up to get started on your running routine, one of the most important things that you might be asking yourself is where to do your runs. While some people have a srong preference of either the treadmill or outside, others may not be so sure. Is one better than the other? Would you see enhanced results running outdoors compared to on a treadmill? Or perhaps the treadmill is better? By understanding the differences between the two, you can make a more informed decision on where to do your runs.

I did it! C25K week 5 day 3 is in the books! I ran for 20 minutes straight, which is 12 minutes more than I’ve ever done before. I didn’t hit the 2 mile mark because I only run at 5 mph, but running for 20 minutes without stopping is a huge accomplishment for me. I am by no means a runner, and just a few weeks ago 3 minutes at a time was rough. I will say I much prefer the intervals to the long runs, but it is very satisfying to know that I am capable.

Hello! Just getting going with the app. Right now the weather here isn't fit for running so I am on the treadmill. I purposely restarted week one. Trying to make sure I am adapted before I move to the next week. This is all very new to me but I am determined to succeed!

Thanks this was very helpful. I’ll be starting this tomorrow and am literally going from couch to 5k. I’m hoping to run my first 5k in November. I’m 55 and have never been a runner but have always wanted to. Wish me luck! Louisdog good luck to you too.

I completed W1D1 of C210k. Yay!

http://www.zenlabsfitness.com/how-the-8020-diet-can-help-improve-your-health/ What Is The 80/20 Rule? The 80/20 rule basically states that you should be ‘on’ the plan around 80% of the time, which then allows you time to have freedom and flexibility the other 20% of the time. Most people when they first start out on a healthy eating plan expect themselves to be 100% healthy 24/7.

Check out the Facebook Success Stories album, to read some amazing stories from users like yourself, who overcame all sorts of obstacles to achieve their fitness goals! http://goo.gl/EahJCj Feel free to share your story/photo in this forum. Your inspiration goes a long way! The greatest wealth is health!

Super excited for launching 2019 with 10K app!

I've joined up to lose some weight, I've put on around 40lbs since my wedding in 2017 and need to sort myself out to get in better shape, I've done casual runni g before but never kept it up, hopefully c25k can keep me on track. I'm sound 207lbs now and looking to get down to 160ish and get some regular park runs in over summer. I'm a bit of a yoyoer so really going to give this my best shot.

My goals for 2019 1). To continue my weight loss journey with the goal of losing 10lbs per month or 100lbs total for the year 2). Continue to develop and grow the love that I have for myself 3). To complete at least thee 5k walks or runs for charities I support 4). To meditate and pray daily, along with becoming more involved in my church and scripture readings 5). To just be happy and to live my life to the fullest.

I finished the c25k app 3 weeks ago. Felt great to finish, but you know what? It feels even greater to keep with it. I have gone back a few weeks and started running for the distance and not the time. It has kept me going with a steady progression and now I absolutely feel ready to start week 9 of the c210k app! My first 5k will be March 23! I love running! My husband has also started running and that makes me happy!! Keep running everyone!!

Next week I start week 9 for the c210k app!! We can do this!!

You're supposed to run 3 days a week. On the 4 days you don't run, you are supposed to walk 2 or 3 of those days. The remaining day(s) are rest periods. For example, I run on Mondays, Wednesdays, and Saturdays. My walk days are Tuesdays for sure, and Fridays or Saturdays maybe. My rest day is Sunday. As to how fast you run when you run, run only as fast as you can. I have heard that you should be able to speak at least in short sentences when you run, but that is up to you. And if you feel like you can't run for the full minute or however long it tells you to run, then you should start walking. The point is that you know your body and you know your limits, or at least you will learn them while you're doing this. Yes, it is essentially a timer, but it is also an encouragement. I find it incredibly helpful to have a voice telling me, okay now walk for a couple of minutes, or run for a minute. Also when she says that I'm halfway done that's also an encouragement. Without this app I think I would have given up by now. Also, it keeps track of how many miles you run. All you need to do is turn GPS on before you start your run, and at the end of the run it will tell you how far you have gone.

Hi, I am Seth, new here. Hope to find new friends and some information

Hi, I'm 68 and just finished W5D3. I was so scared last night that I couldn't fall asleep and then I just yelled at myself and decided that I will have no judgement. Just do the best I can. Well I did it. Ran the 20 minutes with no problems, so excited... I run a bit faster than a turtle but I figure that I'll work on the speed after I build up my endurance. On to W6.

"you want to make sure your legs are in such a position that your foot lands directly over your toes." What the heck does that mean?

Hi everyone! I'd like to post my experience on being an absolute beginner to running and getting to the 10k mark. I found it very difficult in the beginning, and wanted to share some things I've learned and some tips that will hopefully help others. I started off doing the Zenlabs C25K and moved straight up to their 10K app. My fitness level was average, and all my running was done on a treadmill. It took 12 weeks and I'm 47 yrs. old. When I first started out it was hard. I mean, OMG I really wanted to get each running session over with. I hated it, complained to myself all the time, and didn't enjoy anything about the whole process! It was a tough trudge and I wanted an excuse all the time to get out of it. I had NO concept how anyone could even remotely enjoy it, never mind really look forward to it every day. Well... I actually went from feeling this miserable and negative to really enjoying running and actually experiencing that "runners high" that I'd read about. I'd like to share my experience for those who are at the beginning and feeling as disillusioned and dejected about running as I did. TIP 1 When you first start out, it's gonna be hard. There's no way around that, BUT it's pretty short lived. If you follow a structured program like the C25K, you progress at a nice rate. I ran every other day. 12 weeks later, I'm in a very happy place. TIP 2 Music. There is no way in hell I could have got to the 10K mark without a GREAT playlist of music that has a fantastic beat. This was an absolute must for me. I learned to quickly get rid of songs with beats that didn't work, and add more songs that I loved and that had beats that really kept me going. TIP 3 The beginning of a run is always tough. I assumed the more I progressed that this would go away, but it doesn't. Even at 10K, that first 4-6 mins is like getting over a hill - it REALLY sucks! I assumed it's just my body suddenly adapting to going from a stationary state to a running state, but whatever it is, the beginning of a run is like a challenging hump to get over. That leads me to the next tip. TIP 4 When you get into a schedule and get better at it, you really want to get over the misery of the "run start-up." I did a lot of research into this and went to a local running store. The consensus is that the beginning of a run is always tough. Always the optimist, I was determined to try and make it easier, so I started researching supplements. Now... I'm a really healthy person. I eat 100% organic, vegetarian, no processed food at all, and only pasture-raised dairy, so the thought of supplements wasn't top of my list. But I did learn that caffeine can really help with that tough part at the beginning of a run. I don't drink coffee at all, and the fact my office co-workers are addicted to their caffeine fix make me have zero interest in coffee! BUT, I wanted to make my run easier so I tested out 200mg caffeine (in supplement form) 30 mins before a run. Damn, it really helped...! I hate to admit it, but now that tough beginning to a run is so much better. I'm really hoping that as time passes by I can phase out the caffeine, but right now, I'm sticking with it :-) TIP 5 Always spend a couple of mins stretching before you get started. I do 3 simple stretches. 1) rag doll, bending at the waist for 30 secs to give my hamstrings a good stretch, 2) quad stretch, bending at the knee and holding my ankle behind me against my butt to stretch my quad for 30 secs, and 3) holding knee into my chest to stretch my glute for 30 secs. If I DON'T stretch, I notice the first few mins are tougher and more challenging to me. TIP 5 KNOW it's going to get easier. For me, that didn't happen until 10K. It just didn't, and that was 12 weeks. That's not to say it was all tough, but I never felt that "oh, this is a breeze!" feel at all. When I reached 10K and stuck to that 3-4 times a week, I started feeling good about it. My music list was full of energy and awesome beats, my body had adapted, and I really started to enjoy it. The first few mins is still tough, but the caffeine helps, so that's ok! TIP 6 This may not apply to everyone, but I found using a treadmill to be a life saver. I did the "interval" setting where you could set two speeds, one walk and one run, and it made it so much easier for me as I toggled between the speeds. I also like to have the company of people around me in a gym. I tried several times running outside and failed - I'm not sure why, but I couldn't get in to it. Being at a gym somehow gave me more accountability and put me in the right mental state. I really needed all the help I could get, and I needed the treadmill. My summary is that I went from absolutely HATING running in the beginning to suddenly looking forward to doing a 1/2 marathon. I mean, to me that's shocking that I went from one extreme to another, but I did! Hopefully these tips can help others because they are what I found was the most helpful for me :-)

I just made it to 10K - would love to hear all about your progress!!! I followed the C25K then moved to 10K and followed it pretty religiously :-)

Today i completed 30mins jogging. The pace is still a bit slow. I could do 4kms in 30 mins. But still very much happy coz I couldnt even run 4 mins at start of the program. With balanced diet I also reaped sweet benefits of weight loss. Took me almost 12-14 weeks to reach 30mins. Although there have been some delays due to injury but I did not quit and hence completed it. Since my stamina was too less, alternate day jogging was not sufficient and so I used to jog daily(except Sunday) upto first 5 weeks. Also repeated the week wherever needed. Week 5 is toughest but remember not to quit and repeat if necessary. Every week seemed tough and hard to finish. But the thumb rule was not to quit and repeat until you finish a target week. Dont forget pre and post stretches at it helps prevent injury and helps in recovering. Take a break whenever legs are sore or in deep pain. Best thing about the app is its breakdown to achieve the target. Must say its very skillfully developed. Thanks C25K :-)

I was able to do the first day work out even though it was hard. But I did repeat week one before moving to week 2. So I would recommend attempting to do the workout and if you need to back off some of the runs to a brisk walk and repeat the week until you have those 8 runs down. One thing I have found is that the first 2 runs and the last one are the hardest. The ones in between are the easiest because my body is all warmed up. This will increase your stamina. I have been a walker for exercise the past couple of years so this is quite challenging. I just did my week 2 day 1 and it wasn't as hard as I thought it would be.

I am trying to integrate this app with my fitness pal and I don't see how that's possible. It redirects me here and I don't see anything

Ok, Post your workouts here Everyday. I am back on it. Today was T25 Beta Cardio and Leg Weight Training. Feel Great! Happy Monday!

I got to the dreaded first 20 minute run. It was raining, but I told my family I was not missing a day except under the most dire circumstances so I headed out. Best run yet! I think because I spent more time thinking about the rain everything else took care of itself. Feel like I can tackle anything!

Hi everyone! I've never really done anything like this before. I was born with a few heart defects and haven't really been allowed to exercise until now. I've always wanted to run a 5K but never had someone to motivate me or was allowed. I got the okay from my cardiologist to start running. My goal is to run a 5K by middle of September. This goal means a lot to me. Middle of September will be three years since my most recent open heart surgery. So to run 3 mile by my 3rd anniversary will be awesome. I hope I can stay motivated and accomplish this goal!

I have never ever run in my life. I don't even exercise. I have a big family and many of them are runners (4 of them are running the Caldera Triple right now). My family makes fun of me for eating junk food and not exercising all the time and I'm so sick of it. I plan to run at night because I don't want them making fun of me if they find out I'm trying. So, as I run in secret, I hope this app and this community helps!

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!!!

So this is weird for me, but I find that at least once a day, I think to myself I want to run everyday. I am only on week 4 of this program. I am amazed at myself, being overweight and generally unfit for the last decade. Even before that, I did not run. Like EVER. I am interested to know if anyone else is feeling especially inspired by running? Sorry if this is a little cheesey, I'm sorta embarrassed just writing it.

Totally! Had a victory dinner of a wonton soup and beer for dinner when I finished....lol! I'm down 36 pounds from when I started. Feeling much different.

Hi Shannon! Thanks for all the positivity and enthusiasm that you bring to the forums! As requested, we have increased the number of "likes" individual members can do. Please feel free to continue to spread the good vibes and karma =). Cheers!

Just back found the app brilliant and completed the half an hour plus more so cold & raining out cant wait for tomorow now but 1st a shower haha

I originally downloaded this app in 2017 and gave up early. But January this year I got a super supportive sports bra, tight compression pants (I hate bouncing) and a no excuses attitude. My calendar says run, I run (rain...I run wet, sun...I still run wet cause of the sweat). Like silver Pi, I walk during run times if I have to but I repeat weeks until I can do the whole week running during the run time. And guess what I did today? I ran a full 5k even though the app said stop running, I hadn’t reached the 5k distance yet. So I kept running for 10 more minutes after the app said stop. I ran slow but I ran 5k. Distance on picture does not reflect ten minutes beyond end of C25k workout.

4th floor? I'd get winded, too. You're right that it isn't easy. Many of us repeat weeks, but I really think it's worth it to get in shape.

Thanks for the welcome. Bubble 5k just makes a bunch of suds to run through.

If you are on a weight loss goal then I suggest what I did . I used to have only 2-3 pcs of almonds 1 walnut 1 Date every time before a run. There were days i didnt have even that ie when I was intermittent fasting. Its difficult in the start but actually the stamina or endurance is not troubled after a couple of weeks and you get used to it. I have realized that 30 to 35 mins runs for a 5K doesnt require you to be on a full stomach . Yes i do have atleast 2 glasses of water half hour before a run which helps me stay hydrated and carry a very small bottle in my pocket incase i need it but requirement is only after completion of a run.

I am preparing to walk out my front door in just a few minutes to begin my lifestyle change. I am 52 years old and a year ago I weighed 228 pounds. I carried this on my 5ft 3 inch frame. Both of my anterior knees were replaced 3 years ago. I was prediabetic, high blood pressure, horrible joint pain. I had gastric sleeve surgery in August of 2015. My weight is down to 169. I feel better. However I know that I can do better by adding exercise to my program. I am committed, I was an athlete in my youth and I intend to become one and maintain the status for the rest of my life. On my way now.

The dreaded shin splints. We've all had them. Which running technique/stretches has helped you the most to overcome this painful condition?

I'm new too

I'd say it depends on your physical condition. If you are a fairly athletic person, you may want to start at week 2. If you are not so much inclined, start at week 1 and just try and run your 5K before it's done. Tell yourself it's ok if you have to walk some of it. Another option is to run every other day and not the same 3 days of the week, then half the weeks you would run 4 times while still having a rest day off between each run. Then you'd finish the whole program in time.

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!

I actually use a camelbak, it has a reservoir for water and is contained inside a light weight back pack, I use it for long runs and haven't had any issues, mine also has a pocket that I use for keys, shotblocks and Gu. You should be able to find them at sporting goods stores, I purchased mine at Dick's Sporting Goods.

Missy, you got out there! THAT is a SUCCESS! And those successes (walking or jogging) will add up little by little. <3 Right on pampering yourself with a yummy sweet potato and hot bath!