bstay2

Just keep at it. For me, I didn't even care if I cleared Week5 Day2 or not. The purpose of using this app is to make me want to run 30 to 45mins 3 times a week. That habit that routine is more important I think. The improvements will come .....

Your body needs to rest. Muscles grow stronger not during the exercise ..... but during rest periods. I use another app called FitNotes - Gym Workout Log to track my exercises, like how much weight and how many reps.

You can search Youtube for "fitness blender warmup". Quite many 5mins choices and routines to choose from.

This is perfectly normal. As you exercise more, you get fitter and stronger and grow muscles. But at the same time, you also feel hungrier after a workout and tend to eat more. Especially with cardio workouts like running, your body learns to adapt and conserve energy so that every run burns less and less calories. So you eat more and burn less. You should continue to exercise because you know that's the right thing to do. But more importantly keep track of what you eat and how much you eat.

You can't. The app is meant to be used once and be done with it. No backup or restore or history tracking features. You simply continue to the next workout on your new phone.

It's probably what people called "runner's knee". Don't give up, there are plenty of articles or tips on internet.

You can also do some stretching, which you might otherwise not find the time to do it. Good for overall health and flexibility and prevent injuries. Search Youtube for "cool down after running" and almost all videos are about stretching.

So happens I bought Skechers Go Run Ride 3 shoes which "promote" midfoot strike. I find it helps. (The new version is Go Run Ride 5).

I'm 49 years old and similarly no motivation to run for past 10-15 years. Now that I'm getting started again, it has so far been slow progress. I don't know if it's because I only run twice a week (instead of the recommended 3 times a week). I still can't run more that 3.5 laps (400m tracks) without stopping to walk. My legs are tired and I'm panting heavily. I will continue to run though, just that I'm stuck repeating Week6 for many many weeks already.

If I'm not wrong, the dates on the C25K app is still there. Only in the C210K app the dates jumped ahead to Week9. You can go to Settings in C210K to reset from Week1, if you want to restart from beginning on the C210K app. C25K is a separate app, the progress won't be erased by C210K app.

Let's say I incorporated HIIT three times a week. Do I follow this "forever" or should I just do one cycle of 3 months and then rest (for how long)? I've read somewhere that the body needs to rest ..... but I'm not sure if the rest days are sufficient or I should stop the high intensity after say 3 months.

I would walk and jog .... and if the pain is unbearable, stop. I'm just worried that the injury will take even longer to heal of I "stressed" it more.

On my android app, it says clearly at the top of screen "Brisk five-minute warmup walk. Then alternate 60 seconds of jogging ......". It's on every workout session screen you can't possibly missed it.

There are voices in our mind, talking to us all the time. They're trying to dissuade us from doing the hard things, always encouraging us to take the easiest path. You hear them when you're exercising, and they're telling you: you're in pain. Stop now. You already did a good job. We all have those voices, but we can learn to subdue them, and we can choose not to react to them. It's a habit that you can ingrain with constant practice. Some days when you wake up you feel full of energy and motivated to exercise right away. Other times you wake up not feeling as good and even before you start, the voices start finding excuses to not run. These thoughts that your mind keeps presenting are just waves. Like waves, they come and go, they're there for a few seconds then they might disappear. As you start exercising, these waves will become smaller and smaller until they vanish. When these waves are trying to dissuade you, it's as if they were planting weeds in your mind, trying to absorb your motivation. However, it's important that you don't avoid or get angry at them. In Zen meditation, it's said that "Pulling out the weeds (voices), we give nourishment to the plant (exercise)". So even if you're having some difficulties facing these weeds, be grateful that they are there because this is how we improve: by confronting and winning over our doubts. Once you have some experience with transforming the weeds in your mind into mental nourishment, you will start to make great progress with your goals. You'll start recognizing these voices, allowing you to confront them and use them to enrich your mind. This is the key to learning self-control and discipline. Of course, the actual learning comes from experiencing this first hand. So welcome these voices next time they come at you, try to observe them, and then bypass them and start your exercising session. When you're exercising and a voice tries to persuade you to finish early, telling you that you've done enough, or are way too tired, do this. Hear it, observe it, and then remember this principle: Strive to the end. Always complete your routine: if you're tired, run in place. If you can't run, walk. If you're too exhausted, rest, and then resume your workout, but stick with it until the end. If you make sure to finish what you start time and time again, you will start acquiring a new mindset: I need to stick with it, even if I have to modify my routine or rest a little bit, but I'll keep going to the end. Quitting is habit, but so is persevering. Try to exercise, even with these troubled voices. Breathe, run, and empty your mind. Next time you feel like quitting, remember to pull out that weed. Always finish your exercise session. The way you address yourself will change over time. Soon those loud voices will become smaller and smaller until they become a little voice you can't even hear. Before and during your exercise try to listen to your mind weeds. How are they trying to discourage you? Can you observe them and choose not to react? Don't abhor those voices, learn to appreciate them and use them to nourish your self-discipline. Through hardship, we build character. (Excerpts from Letter No. 4 Mind Weeds from the android app Fabulous - Motivate Me!)

I decided to re-start the C25K program, this time keeping track of my total distance and pace. Keep on running if I can, less walking. Week14 of 13-Nov-2016 Fri - W1D1 2.11km 19:38mins 9:17min/km Week15 of 20-Nov-2016 Sun - W1D2 2.18km 19:44mins 9:02min/km Mon - W3D3 (11,9,13,9,13) 11,9,10,8,8 = 46 pushups. Tue - W3D1 (4,3,4,3,4) 4,3,4,4,5 = 20 pullups. Wed - W3D3 repeat (11,9,13,9,13) 11,9,11,9,9 = 49 pushups. Week16 of 27-Nov-2016 Sun - W1D3 2.13km 21:09mins 9.54min/km Mon - W3D3 repeat (11,9,13,9,13) 11,9,10,8,8 = 46 pushups. Wed - W3D2 (5,3,4,3,5) 4,5,5,4,5 = 23 pullups. Thu - W3D3 repeat (11,9,13,9,13) 11,9,13,9,10 = 52 pushups. Fri - W2D1 2.22km 21:12mins 9:33min/km Week17 of 04-Dec-2016 Sun - W2D2 2.13km 20:36mins 9:40min/km Tue - W3D3 (6,5,4,3,6) 6,5,4,3,6 = 24 pullups. Fri - W2D3 2.32km 21:52mins 9.24min/km Week18 of 11-Dec-2016 Tue - W4D1 (5,4,5,6,7) 5,4,5,6,7 = 27 pullups. Fri - W3D1 2.26km 21:36mins 9.33min/km Week19 of 18-Dec-2016 Wed - W4D2 (7,6,5,6,7) 7,6,5,6,7 = 31 pullups. Week20 of 25-Dec-2016 Mon - W3D2 2.60km 24:08mins 9:17min/km Fri - W3D3 2.58km 24:10mins 9:20min/km Week21 of 01-Jan-2017 Fri - W4D1 2.22km 21:13mins 9:31min/km Week22 of 08-Jan-2017 Sun - W4D2 2.61km 26:33mins 10:09min/km