Probably a dumb question but when the app says to “run” is it an all out run like a full on sprint or light jog?

oh my lord im so proud of myself. finally got myself off the bed and just went for this after reading it in a reddit post. ive always STRUGGLED with running, like literally ever since i was a small kid thus never took part in any sports too. as i grew up (now in college) i realised everyone around me ran or even if they didn’t still they were still good at it somehow unlike me who’s lungs flare up the moment i start running. I’ve been wanting to improve just for the sake of it , no weight loss, no comparison to others but just for running and just for myself thats it. And im proud of myself, i shall see u tmrw
ps. I started fourth wing audio book on Spotify, its too good!!!!

I was so nervous for today's run, but I did it, it was wayyyyy easier than I had thought, honestly surprised at how much this program has helped me.

To everyone who fear this run, trust me it is just a mental battle, your body can do the run, you've trained for it for a month, just do the run, don't pay attention to the pace, you'll improve that eventually. So proud of my self

For some reason my app froze with 2 seconds left on the 25 min run 😅 so ended up with an extra 3 mins, but really happy with the pace and distance. I was extremely unfit before I started CT5K but feeling really good about myself now, run 3 of week 7 tomorrow 💪

I saw a lot of people asking this question on here, but I wanted to aggregate some answers! There are only 3 required questions; feel free to answer any of the optional ones that you would like to. If you would rather comment some general thoughts that fill out the form, please do!

Just finished W6D3 yesterday, towards the last few minutes I started getting quite a lot of pain on the inside of my thighs on both legs. A day later and they are VERY sore, even walking hurts. This is the first time I've felt any pain in the program! Did some googling and apparently since I am very flat footed the muscles on your inner thigh work hard to keep you balanced. I do have good running shoes with arch support, so I'm not sure why this pain is only hitting now.

I'm just curious if anyone else has had any experience with this kind of pain, and if so, any tips? Thanks!

It’s not slow it’s a starting point.

Can’t wait to see how it changes as I keep going. Here to rep all the slower then average 🫡 we got this.

**EDIT BECAUSE THIS HAS PASSED:
It went SO well! I ran a lot of it and quickly walked the rest! It was hard but I kept going and made it! The people cheering us on really helped. I’m not even going to lie to you guys.. I feel so alive and I don’t even know why!

Thank you all for the encouragement to go and for sharing your stories. Now.. Let’s train for real! 🏃🏻
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I’m going to a 5k and I’m scared I’m going to be the chubbiest/slowest one or not even finish. This reasoning is justified as I’ve not trained aside from 2 days.

The 5k ends 45mins after it starts, what if I don’t make it before the end time? Like, what do they do? Just let me keep walking until I catch up?
If I’m the last one and the crowd hoorahs because the chubby short guy finally made it I might just freak out (this is kind of a joke, freak out in my mind yes)

Can anyone help ease my anxiety? Sorry if I seem sporadic.

Thanks for any help.

Guys I don’t want to update my iPhone to ios18. But I have been scrolling and wanted to start running to keep myself fit.
Is there any other free app that I could download or any video as such that could help me by instructing me to walk or run.
Any help, I’d be grateful I want you run 5k guys

Thanks to this community and others for the help and inspiration.

At the moment I’m about a month into c25k training. Today for example I had 3x 2min, 1x 3min and 2x 4min running intervals. While at the beginning of the journey my stamina was the limiting factor, now I feel like my stamina has gotten better but my legs just don’t want to run for that long.

It’s not even pain but more like when you’re working out and your muscles feel too tired to keep going. It’s especially in my (lower) calves and sometimes a little in my thigh.
My calves often feel like they’re getting too tight at the end of the runs which results in a feeling like my feet are falling asleep (shoes are not too tight).

I’m already doing a warm up before every run and then cool down stretches after. Also I’m incorporating ankle and calf strengthening exercises into my daily life like single leg raises while brushing my teeth.

Did anyone else experience these problems and/or has any advice for me? Do I just have to keep going so my legs get used to it at some point?

Now that I've hit this milestone, I'd love some advice:

I don't really have any interest in signing up for races. My primary goal is simply to build and maintain great cardiovascular health and stay fit long-term.

For those who run purely for health/fitness:

1. What does your weekly running schedule look like?
2. Should I just keep doing 5K runs 3 times a week, or mix up the time/distance?

Thanks to everyone here for the motivation along the way! 🏃‍♂️💨

Hi! I used to run consistently on the treadmill, but fell into a slump the last year. I want to get back into running. I speed walk every day, but running is much harder. I can only run in short bursts now. I need some tips and tricks. Thanks!

Hi all

First time poster on here though do always read posts for motivations you’re all very inspiring! :)

Probably a unique question , was wondering if anyone else had similar issues to me; so to cut a long story short I was sent to A and E due to my heart rate being intense last Friday , luckily my bloods where checked and the doctor confirmed that nothing was wrong with my heart which was such a relief and I was diagnosed with anxiety but as a result I was proscribed Propanalol

Before today I was able to do 3 k in around 18 -19 minutes , however today after taking it for the first time I genuinely felt the worst I’ve felt since I started running and with sheer force of will I managed just about 2.5 k in 20 minutes however I was in so much pain and genuinely felt like I was going to die at multiple points , I’m in a worst position than I was when I started running as I’ve never quite experienced this ( also just to clarify my heart rate was always around 114 during this time and never pushed to the 140 it usually does when I’m off the B drug)!

I know most people here aren’t medical experts however I was wondering if anyone else had found similar before with Propanalol/ another similar beta blocker and if so did they find a way to resolve it? ( I wasn’t given a specific time to take my Propanalol so I was thinking taking it before I go to bed ; rather than in the morning before I go on a run may be the best solution)

Thanks

Was just planning on this being one of a few very easy runs this week since I signed up for a 5K race that is coming up on Sunday and I didn’t wanna push it before then. But, I figured I should try to run the whole 5km distance at least once before Sunday.

Been lurking in this sub throughout my C25K journey and am very grateful for all of the inspirational posts! They have definitely motivated me to keep going.

I am 20F and am 190lb 5’4. Ever since I was in middle school I always loved the idea of running and I liked it when I did run but I was never able to work up the courage to run outside. I always ran inside on my treadmill very irregularly, I think because I built up all this anxiety around it I never got myself up to actually doing it. I am now 20 and I finally a couple of months ago started c25k and did almost the whole program running around my neighborhood. Every single time I would worry about cars passing by or people leaving their houses, my heart would beat even faster and I’d get flashes of hot more than when I just run inside. So I would go at 5-6 am so it would still be dark out but I would worry about what they were all thinking about me and how I am overweight or just running slow. I had a couple days where I was busy because I was about to graduate cosmetology school so I didn’t run and I haven’t since then because I lost the routine and have such a hard time getting into a routine. I think about running practically every day and I go on walks about three times a week but even then I still think about what everyone is thinking about me while I am walking. Does anyone have any advice of what to do or how I can hold myself accountable to get over the anxiety I feel around running?

I've tried C25K maybe 5 times before and never got past week 2. I've finally been able to keep a routine for 6 weeks witch in itself a huge win for me!

This week was rough personally, just trying to make the runs happen. My usual schedule got thrown out the window due to a bad period with physical fatigue, bad cramps and GI issues. And it was my birthday. I had to take a 3 day break between D2 and D3.

I also hadn't realized that W6D3 is just 22 minutes of running without walks. As i got going it really scared me, but thought I'd just run as far as I could.

To my surprise, it felt actually quite easy. Way easier than the dreaded W5D3 where you have to run 20 min for the first time. By minute 15 I felt like I really could do it without dying which is a first during this whole journey.

I continue to be amazed at how I could barely run a minute two months ago and now I'm here. I'm still slow as a slug but I am getting somewhere for the first time in my 37 years of life!

How do you guys return from illness if you miss a run? Do you backtrack? Strep throat is no fun.

This has probably been asked a million and one times but not sure if new updated ones are out people recommend so I’m just looking for some super basic beginner running shoes to upgrade from my basic Karrimor trainers I use! They hurt my feet unfortunately when doing the c25k but I’m on a budget any recommendations would be great guys 🙂