Azatol

I think the issue would be, when you restart, your first interval would be a 5 minute warmup walk which is probably undesirable mid marathon. I just checked Google Play and there are tons of "Interval timer" apps available. I'd assume the same of the Apple App Store.

One of the causes of shin splints is lack of leg musculature. Same with knee problems. The leg is absorbing shock with the knee and Tibia because the muscles aren't strong enough to support the shock of running. As I have said before, strength training is a HUGE part of running and injury prevention.

Heya Lefty and welcome! every other day works but I preferred to start with 3 days a week on the same days for consistency (M-W-F), TIP: The key to weight loss is 90% diet. Running helps and is really beneficial for your overall and specifically cardiovascular health but diet is where it's at for weight loss. I've lost TONS eating the Paleo way. Even after my knee surgery(Non running related) when i couldn't move around well, I still dropped weight.

I've been consistently running (aside from some injury breaks as I learned things the hard way about too much too soon, as well as a non running related knee surgery) since the day I got challenged to run 30 seconds on a treadmill a little over a year ago. I think it was just a couple of months ago I finally went from 3 to 4 days a week running. Here's a typical week for me... Mon - Run 3 miles + mini leg routine + Strength Train Tue - Core workout, cycle, sometimes yoga Wed - Run 4 miles + mini leg routine + Strength Train Thu - Run 4 miles + mini leg routine Fri - Core workout, cycle, sometimes yoga Sat - Run 9 miles + mini leg routine + Strength Train Sun - Core workout, cycle, sometimes yoga and sometimes do absolutely nothing and rest. 10k+ steps a day, every day. I have flexibility in my schedule too. Sometimes saturday is shorter and 2 other days are longer. Speed workouts are done on Mon or Thu and all other runs are easy runs. Because someone will ask. My mini leg routine I complete after every run as a cool down, strength training, balance practice, and range of motion type thing... Stand on one leg: 30 seconds each leg Lunge with a body twist(To the leading leg side): 6 (each leg) Drinking Birds(Google it): 5 Each leg Alphabet Spell A-M: Each leg(You stand on one leg and speelll the alphabet in the air with the other. Another balance exercise) It's been a long hard road with tons of reading/studying/running programs/ coaching and trial and error. FUN STUFF!! I am very addicted

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.

Totally understood. Mine were open box half off and I had a strore credit so I snagged em for nothing.

Glad that you had a greaty run. I used to (and occasionally still do) run along the Ohio River. It used to be pretty aewsome and majestic but the unchanging scenery got boring fast as did it for you.

I am crazy nuts about Injury Prevention. I actually purchased the Injury Prevention for Runners program from Strength Running. I love it and poractice it regularly. Here are some basic things. Always warmup with a dynamic warmuip. Use multiple different pair of running shoes and swap them out to help prevent repeatative motion inuries (each shoe wears differnetly). Run on different surfaces regularly. (Concrete is harder than pavement which is harder than graver which is harder than dirt). Change it up. Finalkly, strength training is one of the keys ot injury free running. I sopend as much time working out as I do running The Infographic Jeshi posted is good(and accurate) info. I'm especially a bit fan of high cadence running.

Everyone is different but in time, you'll start to feel better, but it never gets easy. Even after over a year, running still poops me out and often leaves me sore. it's a contact sport. The good news is you and your body will adapt. If you don't do it now, strength training can help a lot with leg discomfort. I know it's hard to workout after you run but it's best to do just that and not work your legs much on your rest days. Also Google "Running dynamic Warmup". It helps. Once you get past the C25K program you really need more of a warmup than just walking. I use most of "The Mattock warmup"(You can also Google that).

Gotcha. Unfortunately I don't believe there is functionality within the Zenlabs apps but I've not looked at the Half M one to be honest.

At this point, ALL of your runs should be easy runs. You are learning endurance not speed. The slower you run the longer you can run. I wont tell you guys again not to run 2 days in a row at this point because you've heard me say it. I'll just remind you that it muscle growth happens on your rest day NOT your running day. if you skip your rest day, you deny your body the ability to absorb the benefits of your previous days run(AKA you essentially nullify many of the gains). Running that extra day this early in your running career gives you no gains. Your leg muscles are growing (or trying) and making you a stronger runner so later you can do those things. This applies to ALL strength training. ALL gains happen when you rest. Yoga, cycling, even elliptical, walking, hiking. All of these things are great activities that are low impact and good to do on your off day. Believe me, I get it. I'm dying to run 5 or 6 days a week. I force myself not to because my body is not ready for that intensity and I know I need the gains of my rest days.

I've not messed with the App(I took my training program upon myself after finishing C25K) but if you learn to run 9-10 miles you'l be able to run a half marathon. Most training programs don't train the full distance. 9-10 for a half and 20-21 for a full. I ran my half when i was only up to 8 miles.

Yak Trax! (Google it)

Always look forward to your runs. It's a privilege that many others don't have and it's awesome!! I have a long run coming saturday in the freezing cold. Can't wait LOL

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 it's your choice. If you have pain, rest. If you're sore, run!! But if you have pain that subsides after an extra day, you need to dial it down some

Congrats! I agree wholeheartedly on running with a club. I've been doing that since March and just switched over from running with a club to running with a group out of Fleet Feet (My local running store). Nothing like taking something that's already awesome and then making it social!!

Not allowed to link the best site for that because he sells his coaching services in the sidebar but google "Strengthrunning strides" then same thing for hill sprints, Fartlek is a free form type of speed workout where you vary your speed between a jog (Or even walk) light run, medium run, hard run and base it on non specific distances. For example... I'm going to run to that light post, then jog easy to the next one, then walk to the next, then run at full speed to the next. None of these should be done will doing the C25K program. These are for later when you start working on your racing skills.

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)

There is no rule on how far you should go. This course teaches 30 minutes of running endurance. That's your main focus. Run as slow as you possibly can or need to to maintain your run for the allotted time. Learn to run for 30 minutes, finish the program and then shore up the numbers and YOU WIN!!!

I agree with Wendell. You can't just safely go to Amazon and buy running shoes when you don't know if you are a Suprinator, Neutral or Overpronator. You need a gait analysis or your shoes very well may cause more injury than cure. The right tool for the job is critical. Get professionally fit and buy a proper shoe (Stability, Nuetral or Suprination) As for brand, they all make good shoes. Only you can decide what's most comfortable for you and your unique gait. I personally wear Saucony Triumph ISOs, Saucony Kinvara 6's and Altra Instinct 2's. I'm of the school of thought of changing shoes each run to help prevent repetitive motion injuries because each shoe is a little different in how it works your foot. This is not a major concern until you up your mileage though and many runners don't choose to do that. I also own Nike Pegasus 31's and Brooks Glycerin 12's. Both excellent shoes but I just don't find them comfortable to run in, thus why it's important to find the shoe that works for you, disregarding brand and model just because someone else likes or doesn't like them.

From: Rochester, NY Living in: Lousviulle, KY

Congrats!!!!

Wanda, that's PERFECT. The Couch to 5K program is actually not the best named. It's really a teach you 30 minutes of endurance program but that was a much less catchy name. Once you've established that running base, shoring up the numbers really isn't all that hard. Over the next couple of weeks you'll find yourself naturally running that a little bit quicker, and by adding on a few minutes every week, you'll be to 5k in no time. All because you've crossed the magic threshold of running half an hour.... YOU WIN!

I don't think being weak is directly correlated to weight loss but diet plus strength training is clearly where it's at. I've lost about 120 pounds and gotten much stronger and everything in life is better now!! Eating more food is not going to make you less weak. Strength training is!!