I'm doing the C2K program. I saw on the website that you're only supposed to do it three times a week, is it OK to do it more often? I do work in a couple of sessions of walking at high incline and stationary bike or elliptical too, but I feel like nothing is giving me the same energy and results of the "running" (I feel funny calling it running when it's only sprints of 4.2 MPH...)
The C25K program I did last year warned against doing ANY extra and that following the program OR easing up was a must if you needed. Yet, I feel if you are able and it is within your ability- do it. Don't let a generalized program put limits on you. As a runner, I enjoy finding those barrier and breaking them.
I did 3 times a week when I was learning to run. But if you feel ok, no pains etc., I'm sure 4 times a week will be fine too. I wouldn't go more often than that for now. Just try to space the runs out so there not all consecutive.
I think they caution only doing 3 days a week to let your body strengthen slowly. Our joints, tendons, ligaments, etc take longer than our cardiovascular system.
That being said, I think we all need to listen to our bodies. I'm just getting started running as well and some weeks my body says slow down and take an extra day off. Other weeks I am good doing 4-5 days in a row with no problem.
Yup, I agree with the pp's. Starting out, it's good to take it slow so you can avoid injury, over training or just plain getting burned out. It wasn't until after I had been running for 10-12 weeks that I started running more than 3x a week. Now I run about 5x a week, but I still have weeks where it's too much and I need to rest a bit. It's all about listening to your body!
C25K progresses incredibly quickly, and you're running at over 200 pounds.
Your best bet to avoid injury within the next three months (which is the classic new runner overuse injury timeframe) is to take it easy now. Just because you can do it cardiovascularly doesn't mean your musculoskeletal system can handle it. And the cure for that is time put in and a gradual increase in time spent running.
(BTW, if it feels like sprinting, slow down. Think "run easy.")
Thanks for the honest answers... yes I am (just) over 200 lbs, I never thought I would enjoy running but I have seen results in just a few weeks. It makes sense that tendons, ligaments, etc would need more time. I'll do a couple of days of incline walking. I defintely want to keep being able to run and progress in the program.
I tried to start running years ago, on my own program, which involved me running as far as I could and then taking walk breaks.
I ended up with severe shin splints which meant I had to lie down with ice packs when I came home from work. I literally couldn't walk sometimes.
I graduated from C25K in November last year, following the program strictly. I now ruth 4-5 days a week, and my long run is up to 10-12 km. I never thought I would be able to do this, but I can.
And NO SHIN SPLINTS! So like the others have said, follow the program and take it easy. It's frustrating at the start if you feel good, but trust me, you will be pushing yourself soon enough!
Well done on your progress so far. And congrats on the weight loss too - I just noticed your ticker. 47 pounds is awesome!
I actually had a question similar to this. I'm following the C25K program every Monday, Wednesday, and Friday. I know you have to rest because you have to let your muscles recover, or you won't improve. Well, will an hour-walk at about 2mph every day hinder my muscle recovery? Should I tweak this in order to not hinder myself or will it not really affect it? Because I take my mom on an hour-long walk every evening. I would be doing my running in the mornings and my walk in the evenings. I know it's only 2mph, but would this still be enough to hinder muscle recovery, considering that it's every day? If so, how should I tweak it to best help me improve at running?
If you ran every second day that would mean that you are running 3x one week and 4x the next week, and I think that would be ok... if you run 4x/week that means that once/week you need to run two consecutive days and for a beginner I think that would lead to injury...
is it OK to run/C2K more then 3 times a week?
