What are /r/C25K's favorite Products & Services?

From 3.5 billion Reddit comments

Hey man, first of all I'd like to say that sucks and I feel for you... I just don't worry much about being robbed because (a) nobody wants to steal a phone with a broken screen (I hope) and (b) at the time I run the local park is full of joggers... So I'm safe. :)

That being said, if you have an android device make sure to visit this link for Google's Android Security. You can use it to locate your phone, make it ring and, most important, lock the phone and logout on every app. Best of all you can remotely delete all the info on the device (including SD Card)!!

I hope this helps and better luck for future runs! :)

I use this one from Zen Labs. It works really well, has a simple interface, and the free version will probably suit you fine. I paid a couple of bucks to be able to monitor my distance and stuff, but it's not necessary.

Yeah, even in /r/b210k the consensus seems to be that that program ramps up too fast.

I really like the idea of your schedule - a combo of distance, strength and maintenance. I think I might steal it :-)

Personally, I'm currently in a "running 5ks for the rest of eternity" phase. I ramped up to 10km last summer (one glorious day when I just felt I never wanted to stop running) but fell apart in the autumn. Currently churning out 5ks until I feel confident to start stretching myself again.

For motivation, I'm listening to the Zombies Run app while I run so, even though my runs are pretty much the same (maybe chucking on a couple of circuits round the block at the end if I've got the energy for an extra km), at least I've got something new happening to encourage me out of the house. (I think a podcast that you only listen to when running could help the same way).

Finally, like /u/meeeebo , I'm looking at my local calendars and considering half a dozen races this season. There's a local store that organizes a series of seven... at the moment it looks like I might be able to do all seven which would be pretty cool.

Zombies run app!

https://www.zombiesrungame.com/

This app is amazing. When I first started C25K this was the thing that kept me interested and helped me finish the program. You can use the Zombies run app with the C25K app simultaneously. Check out /r/Runner5 as well.

Remember, weight loss is 80% diet, 20% exercise. C25k will help get you fit, but it won't make you lose a lot of weight, not alone. I'd also suggest a website like MyFitnessPal (which also has a great phone app). It has a great calorie counter aspect. Lots of people also like Fitocracy but it's more general fitness and less focused on diet than MyFitnessPal.

Also remember, if you start to diet, don't cut your calories too severely at first. Since you're exercising your body will want more calories than it gets right now, so a harsh "austerity diet" will be hard to maintain. Cut calories slowly over the first 2-3 weeks to avoid crazy hunger pains that will make you tend to overeat when you finally let yourself have some food.

And of course, good luck! :)

I used the Zen Labs C25k app when I did the program. The lady will tell you when to run and when to walk. Also, if you're listening to music, the music volume will turn down a bit when she speaks so that you can understand what she says.

That being said, you will notice from screenshots on posts in this thread that there are lots of apps that people use. So if you don't like one in particular, give a different one a try.

Hope this helps! Good luck!

I know the initial link is Web MD but it does have links within the article of studies regarding the subject. While one study says that this differential only happens at first the article lists why it's easier for men. One being testosterone. Surprise! Men have more than women. Lol

https://www.webmd.com/diet/features/do-men-lose-weight-faster-than-women

I had this same problem. Given how much I sweat, my earphones were forever falling out of my ears, its a major pain in the ass when trying to workout. I tried some fancy Sony ones, crap. Adidas has some fancy ones, crap too. Also, I want a remote in the headphones so that I can skip songs if they aren't pumping me up.

Finally, got these, and they are GREAT! Yes, they are $60, but given how much I use them, its worth it. Trust me. They also have many other versions, that are less expensive. Either way they have a lifetime warranty, three different ear piece sizes, and are guaranteed not to fall out of your ears. Best purchase.

Couch to 5K (Android) by Active was my go-to app during the program. Looks nice, has a few different character voices for the voice commands.

Also, http://gizmodo.com/5906815/the-most-mathematically-perfect-playlist-for-running has links to free BPM counters for both Mac and PCs, in case you have songs that you can't find on jog.fm. Also some really long playlists, but the tempo is way too fast for me.

I wanted to go out for a jog today, without running the app. I wanted to unwind after a hard days work, and I said screw it. I'll run while I can, and when I won't be able to, I'll either walk or stop.

And started running.

Let me tell you, I never was a sports guy. Last year I weighed 100kilos. Today I am at 76 just by doing 290 days of my fitness pal, but with close to none activity. I was never able to run more then 5-700 meters. And I've been smoking for about 13 years.

I ran until I hit the 2k mark and I couldn't believe it. I wasn't tired. I kept going and at the 3k mark some pains started to feel inside my belly. At the 4k mark the pains got worse, and I was barely going. But at the moment I hit 4.5k, everything went away in an instant. Sure, I was tired, I knew it, but nothing at that single point in time, could get me to stop.

It was one of the most wonderful feelings I've ever felt. I did it!

Not a weird question at all! I researched a bunch of apps as well before I picked one.
This is the one I use:
https://play.google.com/store/apps/details?id=com.active.aps.c25k&hl=en_US

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Beats are overpriced and poor quality. Sorry!

I have a pair of shure se215. They are like in ear monitors, come with a pair of foam tips, give noise isolation and an incredible sound quality all for less than a pair of beats.

I wouldn't change them for anything, I got the blue special edition, but they are all good.

With the foam tips, they fit really snug, are comfortable and never come out when I'm running.

http://www.cnet.com/products/shure-se215-black/user-reviews/

I'll be 100% completely honest. Week 4 is fricken hard for me. 3 minutes for me is totally fine but for some reason jumping to 5 minutes is hell for me. I struggled through w4d1 and went ahead anyways to w4d2 and it was much easier than day 1. Then I did a fun run/walk 5k (color run) this past Sunday and it threw me off my game so when I came back for w4d3 I couldn't do it. Now I'm repeating w4d3 and I legit cried because I was so frustrated that I couldn't do it. I tried telling myself that it's mind over matter but I still had to stop jogging.

I really wanted so badly to be 50% over with the program and got so excited about week 5. I think I just come on strong when I first start jogging again instead of going my normal slow pace. So when you get to week 4 just go slow and buy yourself this t-shirt when you're done with week 4: https://tinyurl.com/yas8eyrr

http://connect.garmin.com/activity/762575151

See above, but I did 5.29KM in 30mins! So bloody pleased. I seem to be making better progress in these final weeks now my fitness is better.

I couldn't even finish some of the earlier weeks. I'm so pleased! 2 more runs left to graduation.

Also good luck to everyone else's runs!!!

Cardio burns more calories than weight lifting. You do cardio to lose weight, do weight lifting to gain muscle (gain weight).

I changed my diet while completing C25K and now am down about 22lbs. As long as you keep a calorie deficit diet, you should lose weight. Check out the r/loseit FAQ if you want to know exactly how to lose weight and different ways to accomplish it. Weight loss is 80% diet, 20% exercise. Using a calorie counting website such as myfitnesspal.com has really aided me in my weight loss.

Friend me on myfitnesspal! I'm doing W1D2 today and want to stay motivated. I'm in a very similar situation as you are (25, 6", 270 lbs), just moved in with my S.O. Let's keep each other motivated and in the game. =)

My routes depend on length. I've got a couple of 5K routes, some 6K, 7K, 8K, 10K, and 12K. You can get a sense of the variety by looking at my Strava running heatmap; the brighter the color, the more often I run on that stretch.

I'm in your shoes too, with completing it, running consistently for a year or so. Then stopped.

I would try to run at random times, because now I "knew how to run". And would just run as long as I could until I had to slow to a walk. Kept thinking I could do that to get back into shape, but I was wrong. I couldn't recover the discipline that I had after completing C25K. Huge gaps in between runs, and never could quite get past 10 minutes of straight running.

So then I realized that I needed to just start it all over again. And it has been working pretty well for me so far. Also slightly changed up the program, and started using the C25K program from https://www.zombiesrungame.com/. It is a little different, has more intervals and also throws in some body movement exercises between running intervals. Such as knee lifts and what not.

If the start looks a little aggressive for you (it was certainly beyond my capabilities in W1), take a look at the Zombies Run 5K schedule. It starts a little slower with 15sec runs and doesn't get to 60sec until week 3.

I really enjoyed it - the storyline keeps you interested and motivates you to get out running again. Only drawback I found was there's lots of "free form" runs where you're supposed to "run as much as you're able"... which kinda leaves things up to you. But you can make yourself do run/walk drills in those sections until you're able to run them straight through.

Congrats on the first run!

A podcast can be good (serial is excellent). If you're looking for something that integrates with your runs, I'd heartily recommend Zombies Run - just be aware that their 5K program differs slightly from the conventional C25K schedule (starts off slower, takes 8 weeks) - still gets you to the same place though :)

Reddit helped me to be honest. I was lurking at some subs and found a comment about a book that helped so many people quit it.I downloaded , its free on pdf , and read it in two days. The thing that made me read it asap was that someone poionted that the writer insists to smoke while you read !I didnt expect to quit it, but here I am ! Give it a chance !

I would recommend this app. It's free, it's minimalist, it follows the program, and it gets the job done if you're looking for an app to use.

Skullcandy from Amazon. I have only had them for about a week and a half and I have only had to charge them once. I like them so far! https://www.amazon.com/dp/B01DWHPON0/ref=cm_sw_r_cp_apa_76JoBbMN4MRH7

I started running in September last year and haven’t looked back. I was overweight and unfit, the c25k worked well.

I used the One You Coach to 5k app: Android - https://play.google.com/store/apps/details?id=com.phe.couchto5K&hl=en_GB IOS - https://apps.apple.com/gb/app/one-you-couch-to-5k/id1082307672

A couple of pieces of advice, don’t go out too hard - it can seem counter intuitive but going slower will increase endurance and stamina.

As you get further into the plan look to get some proper running shoes, ideally from a knowledgeable sports shop who will be best placed to advise on the best shoes for you.

Good luck and enjoy the running.

Crazy shin splints are crazy! My got so bad that I had to stop running aswell, and... stop walking. Just walking was painful! I see in your other comment that you have gotten new shoes - that helped me a ton, as well as changing how the heel hits the ground. That's a good start!

Another thing that helped me a lot is to get custom made insoles. I have high arches, weak ankles and one foot was overpronated and the other was doing its own stuff. It's result of sports injuries, sprained ankles that were not taken properly care of in my youth. I have high arches, which means that there is a lot less of my foot hitting the ground, making me more unstable. The podiatrist added 4mm of foam for arch support and i can feel how it is making a world of difference. Go get those feet checked out by a podiatrist and see if you have a flat arch, high arch, under/over pronation, etc. Those are all contributing to shin splints and othe ailments in knee and lower back.

Furthermore, no fancy shoes, only sensible shoes. I bought nike free runs in black to do my daily walk in. I used to wear high heels and not-sensible shoe wear such as flimpsy sandals. At home I walk around in birkenstocks.

Wearing sensible shoes, sandals at home instead of barefoot, and new custom made insoles are the things that have made the most difference for me. In addition to that, stretches and strengthening exercises for my ankles have been a crucial part of my routine. Those thighs need some proper stretching and the calves too!

As for an app recommendation, I'm using this app here and am quite happy with it! It tracks the pace and the route etc. Quite happy!

Good luck and what a sweet pupper!

5k training app that goes with Zombies Run.

Zombies Run is basically a running app where you're a runner/courier/zombie distractor. You get a story each episode/run with your music filling in the gaps between sound clips.

When you finish a mission there is a share button: it prompts you to share it with a black and white image of that day mission. There is a drop down box under it where you can pick if you want to use a map or a picture from the camera.

After that, I share it to my Google Drive to then download it to my PC and upload it here :)

(just to be on the same page, this is a separate app from the main Zombies Run app: https://play.google.com/store/apps/details?id=com.sixtostart.zombies5ktraining&hl=es_AR You can see on the screenshots the share feature)

I used both the Zen Labs C25K app and Strava at the same time, and I could listen to music as I ran. Also when the woman in the C25k app speaks, it mutes the music so you can hear what she says.

I'm not sure if this is the best app, since it is the only one I have ever used. But it worked fine for me. However, you should know that the last few weeks are a little different from the "official" C25k plan, so you end at W8D3. Hope this helps!

Zen labs couch to 10k

For android

I use Run Double.

It has a free trial, I tried it and liked it enough to buy it, it's pretty cheap and also has a few other programs like 10k, half marathon and 5k speed improver. I also like that you can choose to do the program by distance or speed, and create custom intervals.

It's the Active.com C25K app. Also gives you audio cues for when to walk and when to run. Easily my favourite running app. Here's the Apple link: https://itunes.apple.com/gb/app/couch-to-5k-running-app-training/id448474423?mt=8

and here's the Android link: https://play.google.com/store/apps/details?id=com.active.aps.c25k&hl=en_GB

> I loved sprinting at the end

This is a little sacrilegious in this sub, but there is a more to running than 5ks and more distances beyond that.

If you love sprinting (and seriously, it is hard to beat that feeling of driving your legs and arms like the fury, flying over the ground and having the breath and blood burn through you), then there's no fundamental reason why you need to play with the 5k distance. One of my favourite ways to run has always been progressive intensity sprint intervals around an oval.

eg 5 min warm up 1 min easy / 1 min progressively harder pace interval pairs x 10, with max effort for the last 30 seconds of the last interval 5 min cool down

(This is most likely too intensive for your current level, however.)

I used to use this app: https://play.google.com/store/apps/details?id=com.pimpimmobile.atimer&hl=en although it's been a long time (stupid injuries) since I used it, so I'm not sure if it still works well with Android Lollipop.

If you still want a 5k focus, check out /u/brianogilvie 's comments in this thread: https://www.reddit.com/r/C25K/comments/3ctug4/finished_c25k_but_now_speed/

Personally, I am not against the idea of repeating C25k weeks, but if you are tolerating the 30 min run, I feel you might as well continue that, but consider swapping one day for some specific interval work so that you can do more sprinting.

A possible approach to that might be

• 5 mins warm up

• 10 sets of { 90 seconds walk/easy (4-5/10 effort) pace then
  30 seconds moderate (6-7/10 effort) pace }

• 5 mins cool down

However, that does require access to a safe, flat stretch where you can run faster without worrying about cars etc, and ideally a grass or track surface to reduce the impact stress of going harder and faster. An oval or park is ideal. It takes a little learning and experimenting to run like this, and also a different running style, but it is very rewarding!

MFP only gives you approximations for different work outs so whatever is in their database is not going to be correct for you. Different people burn calories at different rates even if you're doing the same exercise. I think you would be able to get a more accurate calculation from your heart rate during the work out. Check out this or google "how to calculate calories burned with a heart rate monitor."

Also, if you are comfortable with the pace you are going now, don't worry about the speed!

A pedometer app or a real one would work, But I think any of the running apps would track your distance, I run back over my path and RunDouble tracks me just fine.

I'm intrigued by the idea of collecting all your fitness data. I love me some statistics. Only downside is that you have to be comfortable with the level of data sharing that is done. It seems most people don't care and happily share everything. With all the data collecting that is done in our lives I personally prefer to keep some things for myself.

http://mashable.com/2013/08/02/achievemint/

I guess I am a bit more old school in that way.

The last time I tried running I stopped because of shin splints so when I saw this I bookmarked it just in case. I haven't tried it but its worth a shot.

RunKeeper. Here is the link to the Android version. I'm sure there's one for iphone as well.

Like these guys have said, Runkeeper or Strava will have no problem running at the same time as your c25k app, and they will keep all of your stats and continue to be of use after you're finished with the program and have stopped using the c25k app. I personally use both Strava and Runkeeper as there are things I like and dislike about both. However, you don't have to run them at the same time. Both have the ability to import and export a gpx file so you can sync them with one another later.

Edit: plus if you use Strava you can join the Reddit c25k group there.

googled it for you edit-wrong coords

My big problem during Weeks 2 and 3 was a pretty epic side cramp that would explode out of nowhere about halfway into the runs. I read up on ways to combat it and here's what I do now to avoid them:

1.) Hydrate like a mofo before you run. I guzzle 1-3 glasses of water before I start.

2.) Streeeeeeetch. Most importantly, torso stretches.

My calves were also a problem, but that can be mitigated by <strong>moar stretching</strong>!

>Why am I so TIRED?

It's impossible to say. Sometimes it just happens. Maybe your body is fighting off something that isn't quite bad enough to really cause noticeable symptoms, maybe your quality of sleep hasn't been great, maybe it's just your body not being used to the stress of training, maybe something completely different. Lots of different possible reasons.

I had this the other week, and in my case it was a matter of getting just a little more sleep, and getting home from work to go run just a little bit earlier. Plus probably my body getting more accustomed to the increasing training load.

>Have I ruined my lungs from smoking, or can I rebuild and heal? Do I just need to slow down even further?

I've never smoked and neither am I a doctor, so I don't really know, but my understanding is that while it will have an effect, you should be able to run just fine. What you felt during the run sounds like you were going too fast and/or possibly just a little bit sick (which might be connected to the tiredness too).

I'd suggest you just stick to the program for now. The walking breaks are there for a reason - to keep the average intensity down, so you can keep going longer hopefully without feeling like dying. This also helps keep the workouts to a level of intensity that lets your body recover in time for the next one (again, tying into the tiredness).

As for getting new shoes, take a look at this.

>Also, why are running shoes called shoes and not sneakers?

Why are penguins called penguins and not birds? In other words, I think it's just that running shoes are a specific type of sneakers. (A sneaker being defined as &quot;a sports shoe with a pliable rubber sole&quot;.)

I don't know if you run with music or not but these are awesome and it frees up my run and I'm able to start my apps pretty easily. They also sound and feel great.

Hello! Do you have 8 minutes to spare? 🙂

I'm writing my master's thesis about sport apps and running, and I need respondents for my questionnaire https://forms.office.com/r/ph03z0ceyn . It would be great if you could share your running experience with me.

Don't worry, I'm not collecting any personal data, I'm not sharing anything with third parties, it's completely anonymous and the data will be deleted once I'm done processing them. 🙂

At the moment, I cannot share any more information about the purpose of the thesis I'm working on (to not influence anyone's answers) but I'll make sure to post here the results and conclusions afterwards! (Hopefully in February!)

Thank you so much for your help everyone, and keep running!

This page at the Mayo Clinic website can help you figure out where to be and when to pull back a little. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887?pg=2

I just actually upgraded to Premium, it's great to be able to set goals, plus I want to see what training resources they have. Here's me, you can add me if you want.

Welcome, welcome to this really great community on Reddit!

Thank you for the background information, it's good to know where you came from. Let's have a look at where we are going from here, shall we? What's the goal? Why running? Have you signed up for My Fitness Pal yet? Strava hooks right into that. When are you planning on starting (morning or evening)?

Oh hey, that's cool! I'm using Strava (https://www.strava.com). It's just to track my distance. I keep track of my running with my watch. I was listening to the NHS podcast, but my earphones keep falling out. Good luck!

I ran with my phone in my hand for about two years and this was quite effective, though I note you say you also run with a dog on a leash, which might make that untenable.

In the last two months or so I have started using an arm band that I bought from Dealextreme for quite a reasonable price. I had to cut an additional hole into the fabric to allow my headphones through.

Lunges, easy jogging, leg swings, medium-pace running, skips, strides.

Something like http://m.runnersworld.com/races/right-way-warm or http://www.dailymile.com/blog/tips-and-tricks/when-to-and-how-to-warm-up-for-better-race-performances

This is a good hip flexor stretch that doesn't strain the knees. For the lower back stretch, try keeping your leg somewhat straight (whatever's comfortable) instead of bent.

Great job starting out and continued success - you'll be amazed at how much you progress over the length of the program.

And don't skip rest days - they're there for a reason. Maybe some bodyweight exercises or light yoga (I like the sworkit app) on rest days?

If your HRM is reading 180-190 but you are feeling like you are exercising at a moderate pace, it's possible that your chest strap is giving false readings.

Take a look at my heart rate on my latest run. Note that it's really high for the first 5 minutes, then drops down into the 150-160 range, except when I was running uphill. My HR wasn't actually that high to begin. The reading for the first 5 minutes was artificially high because my HR strap wasn't damp enough, and my shirt was generating static electricity that inflated the reading.

If you can talk in complete sentences while your HRM reads 180-190, odds are that the number is off. Try wetting the strap before you run; if that doesn't help, use saliva (the electrolytes help with conductivity) or cardio gel. If your shirt is wool or synthetic, try dampening it a bit too where it touches the strap.

I live at high-ish altitude but I go out to the mountains for runs occasionally because it is prettier (6000feet to 11000 Feet). Its easier for me to deal with because of how high I already live but I have a few things I must do so I don't feel absolutely destroyed after I run up there. If you can take one day at altitude to adjust, and hydrate.

1.) HYDRATE HYDRATE HYDRATE (yes I am yelling... it is important up there!) Hydrate well before and after your run, and the entire time you are at high altitude.

2.) Slow down, take deep breaths, there is less oxygen the higher you get.

3.) Enjoy the views, this one will help you slow down, but seriously enjoy the views, its worth it. Running is a great way to see nature, but only if you take the time for it.

4.)Sunscreen and Lip-balm are your friend. At least 50 SPF and you will be golden instead of lobster red.

5.) Listen to your body. Your body may do weird things at altitude, be sure to listen.

Also watch for Altitude Sickness

edit that's the link I send all family/friends that come out here to visit me.

this the one I use

You can use it at the gym or on the road.

The story is amazing. It's really customizable and I'd pay twice that easily.

I'd make excuses to go outside and use it so I could get more of the story.

I made a post recently about runkeeper's intervals scaring the crap out of me because they didn't really feel couch-potato friendly. /u/jonjennings suggested the Zombies Run 5K app, and it's much less terrifying. I'm actually excited to start on W2 with it because it feels achievable rather than like I'm doomed from the start.

As /u/zeuf says, the first secret is often to slow down. Many people think of running and they think of what they see experienced runners doing... long flowing strides as they pound effortlessly through the miles. Until you build stamina you'll probably find yourself doing better at a much slower pace... almost a shuffle.

Secondly, if you can't make the time (and I know I couldn't in W1 either), try making yourself a "week 0.5" where you only jog for 30 seconds instead of 60.

I actually did a slightly different program (Zombies Run 5K) where "W1" was 15 second jogs and I was exhausted by the end of those.

Finally, have you got proper cushioned & supportive running shoes or are you running in your workout shoes? A proper pair of running shoes (ideally from a dedicated running store where you can talk to someone else who runs) is usually a good investment and might help with the shin pain by reducing the impacts.

We had a thread in this post the other day about improving speed. One nice idea was to repeat the program but slow-run the "walk" sections and sprint the "run" sections.

You might also get a kick out of the Zombies Run app - it has a fun "zombie chase" mode where you're randomly attacked by zombies and have to speed up by 20% for the next 60 seconds to escape them :)

I usually average 3.5 mph walking and then usually ~6.0 mph running. I'm on W2D2 as well, but I run it on a treadmill instead of outside on a track. Spotify just came out with a great running option on the iPhone app where it creates playlists for you based on your running tempo. I choose the epic scores playlist when I'm running because it always feels like I'm on some epic adventure. More info on it here.

They are kinda messy. if yuu don't like them you can always create your own with audacity. This app is pretty easy to use.

week1

week2

This is the set I have: https://www.amazon.com/dp/B07Y7SPHLB/ref=cm_sw_r_cp_apap_TLIpGJcYN7qVA

I really like the charging case. The left one stays in fine but the right one doesn't for me, except I always have a problem with earbuds in that ear so I can't blame the headphones. I just wear a sweat band tied around my ears and don't have any issues when running.

I'm totally assuming you're a woman right now, so I'll suggest - Leggings? I absolutely love these, and the pockets are perfect. I put my house key in one and my phone in the other. I've never had an issue.

https://www.amazon.com/CUGOAO-Pockets-Control-Workout-Leggings/dp/B08BC6W682/ref=sr_1_2?dchild=1&amp;keywords=CUGOAO+High+Waist+Yoga+Pants%2C+Yoga+Pants+with+Pockets+Tummy+Control+Workout+Pants+Pocket+Leggings&amp;qid=1620683637&amp;sr=8-2

The idea of it is to run easy 80% of your mileage and hard 20%.

Runs will become more pleasant and less draining You’ll carry less fatigue from one run to the next Your performance will improve in the few high-intensity runs Your fitness levels will reach new heights

The book that I'm using is https://www.amazon.ca/dp/0451470885/ref=cm_sw_r_cp_apa_fabc_fJ-8FbBK6SVBV

I saw someone running with something like this in the park. It was just after sunset so kinda getting dark. Man, did he light up the park. From a distance I though he was a cyclist. https://www.amazon.com/Tracer360-Visibility-Vest-Medium-Large/dp/B00GI993YG

https://www.8020endurance.com/understanding-your-8020-run-plan/#:~:text=Note%20that%20effective%2080%2F20,in%20Zones%201%20and%202.

Basically 80% of your runs are easy (Z2) and 20% are hard (Z3-Z5). If consider doing this methodology please consider using Lactic Threshold for zones, then Resting Heart Rate Reserve, then Max heart rate (220- age ) is very inaccurate

I highly recommend this book, I read it in one weekend, going into some background of the idea of it. People who have used it, as antidotial evidence. Then into physical and physiological science of running.

https://www.amazon.ca/dp/0451470885/ref=cm_sw_r_sm_apa_fabt1_w8RSFbHZC34NW?_encoding=UTF8&amp;psc=1

Strava tracks your pace when running. So does map my run. I'm pretty sure most fitness GPS based do. As mentioned watches do a good job being automatic and hands off and all that vs unlocking your screen, swiping here and there, etc, etc..

I cautiously recommend a tomtom spark (1st gen) cardio, hr and music watch, found at Amazon for ~~$140~~ $129. (good deal) https://www.amazon.com/dp/B01603Y830/ref=cm_sw_r_cp_apa_vuV4ybJ99B9M7

Here's exactly what I use, on Amazon. I've never tried another brand than Mueller, but I've never needed to.

https://www.amazon.com/Mueller-Jumpers-Knee-Strap-Black/dp/B01EUPDXEK/ref=sr_1_3_a_it?ie=UTF8&amp;qid=1523722262&amp;sr=8-3&amp;keywords=mueller+knee+strap&amp;dpID=41OmMXt86UL&amp;preST=_SY300_QL70_&amp;dpSrc=srch

I'm not a big guy but I sweat like one. I don't do well in the heat. Oddly enough I signed up for my first 5k that is on July 4th. Haha

Sam's club/Amazon sells them. They are an energy drink mix.

https://www.amazon.com/Zipfizz-Healthy-Energy-Drink-Lemonade/dp/B007R1RNUU/ref=sr_1_1_a_it?ie=UTF8&amp;qid=1525804704&amp;sr=8-1&amp;keywords=zipfizz

I got a cheap pair off Amazon and I'm really glad I did it. I think it can be risky if you have picky feet but I lucked out. These are the ones: ASICS Men's Gel-Excite 4 Running Shoe https://www.amazon.com/dp/B01N4QD016/ref=cm_sw_r_cp_apa_uhIxBbF2C0564

I THINK I got them from Target about 6-7 months ago. I can’t think of any where else I have bought exercise pants recently. They’re technically more like yoga pants, I suppose. I honestly don’t know the difference between any exercise pants haha. They wick moisture and they’re super duper comfy.

My husband has a little fanny pack from Amazon that works well too! You can zip your phone in and it’s water proof I think.

This looks good, at least for Android:

TimeR Machine is a free interval timer for not just workout and exercise, but also any situations you need to construct personalized, multi-stage timer plans. It's highly customizable and able to create almost whatever kind of timer you need.

https://play.google.com/store/apps/details?id=io.github.deweyreed.timer.google&amp;hl=en_us

I use the C25K by Active Network. I like it a lot, and I appreciate being able to choose from several different voices/trainers. It also breaks out my times by interval after the run, which I find helpful.

I use Runzi: https://play.google.com/store/apps/details?id=com.liketivist.runsafe

I particularly love it for the customisable voice announcements that will tell you what your pace, cadence, and distance are as you go.

It also has independent music and voice announcement volume, which is very handy.

Yeah, I use this app, I believe there's a paid and a free version of it. I also use a garmin watch because I love the stats that it gives me because I'm a nerd like that

I've been thinking about this all day.

The reason I finished this time is habit, and positive mental attitude. Two things that I wasn't able to develop years earlier. It was always easier to let a day off or a small bump in the road turn into a week off. Other times, it was feeling guilty for needing a few hours a week to myself. It created a cycle of being able to hold my ground of doing weeks 1 - 4. At which point, something would come up that pushed my scheduled time off by an hour or a day. So, instead of saying no, or just squeezing it in the next day or the day after. I would just give up, and come back months later.

The only real reasons that this time around was different:

1. The Power of Habit by Charles Duhigg
2. The Courage to Start by John "The Penguin" Bingham
3. Surrounding myself with people who were supportive.

Once I had a vague idea of how a habit loop worked, I was able to see the moments that stopped me from reaching the end. After that, I decided to only pay attention to people who talked people up, and started ignoring super negative people.

All of this came in handy back in June when I sprained my ankle and was forced into a month off. I had to drop back to week five, and work my way back up to today.

Sorry for the stream of consciousness. I hope somewhere in my rambling is something that helps someone.

I guess it depends on what you're looking for in headphones. I can't do the in ear headphones as they hurt for me and never seem to stay in. But I ideally wanted mine to be sweat proof and lightweight. So I shopped around online and got these. I'm pretty happy with them and they fit my fat head. They naturally fold up small and neatly and have survived getting tossed around with a pad lock in my gym bag. Theyre on sale cheaper than I got them right now. They're Bluetooth, so no wires and its hard to find workout headphones with blue tooth at that price. Sound is solid and while they won't blow you away with bass, they sound better than most ear buds at that price. The one con is I generally have to take them off about once a hour to rest the outside of my ears, but I have sensitive ears and I only need to take them off for a minute or too. Overall, best workout headphones I've had owned so far with my small budget. But if in ears is what you want, couldn't tell ya what's good.

Also, congrats on finishing your week! For me, first few weeks were the toughest as you're only just starting to build endurance. But you'll start to get stronger quicker than you think. It will sneak up on you. Next thing you know, you'll be running for 20 minutes straight. Good job on your progress and keep at it. I'm rooting for you!

Someone sent me this link a while back when I posted about having to pause a run to tie my shoes, and I picked up a set of these laces--they're very helpful!

http://www.amazon.com/LOCK-LACES-Elastic-Tie-Shoelaces/dp/B00975EAJ6/ref=pd_sim_193_1?ie=UTF8&amp;refRID=0HM8C6RESAXWQG22T6TY

Also, congrats!

These.. a million times http://smile.amazon.com/Champion-Comfort-Support-Blossom-Tripping/dp/B00S4ZML9Q/ref=sr_1_5?s=apparel&amp;ie=UTF8&amp;qid=1433818754&amp;sr=1-5&amp;keywords=sports+bra&amp;refinements=p_89%3AChampion

I went to DSW after week 1 and found a pair of new balance running shoes on clearance for $50. I know it's probably better to go fitted at a running store, but I didn't wanna spend $100+ when I still didn't know if I would stick with it. These have gotten me through week 7, though, and I've been very happy with them. Also seen similar prices on Amazon.

Edit: here ya go http://www.amazon.com/New-Balance-Mens-M850V1-Running/dp/B00HJSLU82

I have either an armband or a fanny pack. I love my fanny pack! I hold my phone and keys in there, ID as well.

I have this hand held water bottle because I personally need water while i run. http://www.amazon.com/gp/product/B009KRNKFG/ref=oh_aui_detailpage_o09_s00?ie=UTF8&amp;psc=1

If you don't have one already, I highly recommend getting a muscle roller (either one like this, or like this), and using it after each workout. It feels amazing and helps reduce lactic acid build-up in your muscles.

Icing also helps, but make sure you're completely cooled down before you do (I usually wait at least an hour, sometimes several). Icing is best used during your downtime or off-days.

The advice that has helped me is: When you're starting, train for endurance, rather than speed. Your speed will improve naturally when your endurance does. So working on ways that'll keep you running longer (but at a slower pace) will benefit you the most long-term. Hope this helps!

I think most of the apps will do that. I've been using the active c25k app and have been pretty happy with it.

Some of the apps will have the ability to play music but you don't have to. I generally use a separate app to play music and it will cut in with the intervals. It also notifies of the 1/2 way point as well as once towards the end of the run.

I also tried the Zen labs one but didn't like it as much. (Doesn't use GPS to calculate distance) but that also had just the interval notifications.

Some people also just use an interval timer but you'll have to program in the intervals yourself.

Active's c25k app uses GPS tracking. I've been using this but I've also been using strava at the same time, mostly because of the social aspect because I know some other people also using it.

it's "Couch to 5k" by Active

• Android: https://play.google.com/store/apps/details?id=com.active.aps.c25k

• IOS: https://itunes.apple.com/app/apple-store/id448474423?mt=8

I use it, it's a bit janky but the voice prompts are loud and the info ok

[edit: extra info]

Youtube is a great place to learn about running form and strength training. I've recently been watching this guy's channel: https://youtu.be/m-P8ge77FY4. He's really good at explaining things.

If I remember correctly, Mapmyrun is an app that will give you suggestions for routes. https://play.google.com/store/apps/details?id=com.mapmyrun.android2

Yes! The same company that makes the Cto5K app also has a 5k to 10k app. It's fantastic. Here it is for android. But I'm sure it's on itunes as well.

You could try Rundouble C25K. You can try the first two weeks for free after that the programms cost money. But you can also use it for free runs. It can give you every few minutes an update of the parameters you like (Time, Pace Distance, ...) If you run with intervals it also gives you this data after it told you to change your pace.
It also has the option to pause your music or to lower the volume of the music.
For the little bit of running i do(without C25K) the app is good enough for me. It also has a warmup and a cooldown round after each run. The only problem is, that you can't start your warmuo if you dont have a GPS fix. This would disable the updates that need GPS and you would only run timed. But thats the only bug for me. The recorded data is always accurate.

Sounds like you're looking for something like Just 6 Weeks (iOS or Android)!

I used The Zen Labs (paid) for W1 D1&2, and the Active (paid) for W1D3 & W2D1.

I like the tracking and the voices (using the Zombie guy) better on the Active one, but the social media aspect better on the Zen Labs one. The ZL app can share cool graphics on Instagram and other apps, while the Active one has a boring link. I also did have problems with the ZL app crashing and me being stuck in a walk or run cycle. I do use Run Keeper on the side to track along with it.

I'm debating on switching it up and trying one of the Zombie C25k apps, where they have a whole back story involved.

Note: I didn't use any real money to pay for the apps, as I use the Google Opinion Rewards app to take surveys & get free Google Play credit

In addition to /u/RoastedSquash 's excellent point about personal safety, I also carry my phone in the event that I come across a situation where someone other than myself might require assistance. I never want to be in a situation where I could have saved someone's life by calling an ambulance for them, but didn't have my phone on me.

> I don't know how far I'm running, only how long I'm running for

> &

> ...allow for user-programmable interval notifications

I use Runzi:

https://play.google.com/store/apps/details?id=com.liketivist.runsafe&amp;hl=en

User programmable (fixed interval:) notifications, user programmable as to announcement content (interval pace, interval distance, interval cadence, average total pace, total distance, total time and average total cadence).

When I was doing specific sprint interval training, I used to use 'A HIIT timer' : https://play.google.com/store/apps/details?id=com.pimpimmobile.atimer&amp;hl=en

for it's fully flexible interval announcements.

Having used the old Polar running watches, I must say it's much easier and more flexible to program intervals into phone apps than into watches (although not sure what the current GPS phone's user interface is like).

I used the official Active.com app for most of the program.

I have changed over to runzi ( https://play.google.com/store/apps/details?id=com.liketivist.runsafe&amp;hl=en ) for week 7 onwards, so that I can get more frequent voice announcements.

You can set up runzi to tell you what your pace and distance are for each individual minute. I also use it to make sure my cadence is 180 steps per minute or more, for biomechanically efficient running.

I used the default android music player.

> As soon as I reduce my step below a certain length, my form breaks down and I run on my calves...

This sounds like you're still pushing to run, rather than falling forwards. When it works, it feels like you're cycling your feet underneath you by using your glutes and hip muscles, there's very little hamstring/calf/quad exertion.

I also find I have almost zero arm drive when running at easy pace and fast cadence, everything is dependent on the body lean - which requires you have some degree of core stability.

The way to produce this is by starting the run correctly:

1. Stand with a nice strong core.
2. Lean forward at the ankles, until it feels like you're falling forward.
3. Start with a series of quick little steps to stop yourself from falling over.
4. Keep that falling sensation and just cycle your feet under you, quick and light and fast, quick and light and fast

> I just added a metronome to my phone to have a precise beat to stick to.

If that doesn't work, I recommend Runzi:

https://play.google.com/store/apps/details?id=com.liketivist.runsafe&amp;hl=en

On my cadence runs, I set the voice report to every minute, split cadence and pace, so that I know exactly what my cadence is. It took a week or so to get it up to 180.

It's probably worth noting that the cadence alone won't do it, you need to be thinking about keeping the energy stored in your legs, like a spring ready to bounce (but not actually bouncing up and down, just flicking the ground behind you).

> If that doesn't work, I recommend Runzi: > https://play.google.com/store/apps/details?id=com.liketivist.runsafe&amp;hl=en[1] > On my cadence runs, I set the voice report to every minute, split cadence and pace, so that I know exactly what my cadence is. It took a week or so to get it up to 180.

Wow, that does look like an awesome app... maybe I'll start carrying both phones now :)

If you have completed an introduction to 5k program then:

a) well done!

and

b) there's not really any point in repeating a couch to 5k program, you're better off continuing to run your 2.5 miles and then increasing the amount of time running.

I'd suggest:

1) Just continue to run your 30 minutes, so that you become more comfortable with it. Then slowly increase your running time.

2) Try out a bunch of the free running apps yourself, and see which one you like! So long as you run for the 30 mins, you have completed your running goal, and so you lose nothing by test driving them!

3) Work on your running form. I am a big fan of the light quick steps style here:

https://www.youtube.com/watch?v=zSIDRHUWlVo

Working on your running form may well lead to improvements in your pace.

4) Maybe make a running playlist? Have fun with it! I personally like running to music that falls into the background so I can tune in and out of it.

5) My current favourite running app is runzi:

https://play.google.com/store/apps/details?id=com.liketivist.runsafe&amp;hl=en

It maps the route. It has customisable audio announcements, so you can hear your current pace, total distance, total time etc rather than having to look at your phone. It is geared towards cadence tracking, which is your steps per minute. Cadence is the key to efficient running.

I used ZenLabs C25K. If you avoid upgrading, and try not to do anything out of the ordinary, it's a fantastic app. It's also the most complained about app on this sub. lol.

Edit: https://play.google.com/store/apps/details?id=com.c25k

I had splint shins last year (but I didn't know it was that until way later) and still kept going to run. Big mistake.

I found this months later when I was better, I wish I found it earlier.

I've been using Just Run C25K app. It also has a 10k programme.

https://play.google.com/store/apps/details?id=com.jupli.run&amp;hl=en&amp;gl=US&amp;referrer=utm_source%3Dgoogle%26utm_medium%3Dorganic%26utm_term%3Djust+run+app

First of all, congrats on running 20+ minutes!!!

Can you try to hydrate throughout the day? If you're hydrated in general, I think you should be able to make it 20-30 minutes without getting dehydrated, unless you are running in 100+ degree temps.

If you're not able to make it, you could carry one of these handheld water bottles while you run. I also like to chew gum to just keep the saliva flowing.

--I used to run half-marathons (pre-COVID) and now I'm trying to get back in shape with C25K

https://www.amazon.com/NEENCA-Compression-Stabilizers-Meniscus-Arthritis/dp/B0817GQVM1/ref=zg_bs_8404657011_1/144-8779760-4264817?pd_rd_i=B09NDGCX2Q&amp;psc=1

NEENCA Professional Knee Brace

It's the top seller under knee braces on amazon :D

Funnily enough, I saw this today as I was sitting down to figure out a training plan to get me to the MCM, and I think that is a capital idea. Check it out if you're interested. Any advice would be appreciated.

That's why Scott Adams has a book about how "goals are for losers" and he recommends focusing on the process instead.

With goals, when you're still working towards it you feel like a loser and then when you reach it, you feel empty.

Instead he says to have processes that will make your life better and your focus should be on doing it. Doing the c25k will make your life better by making you healthy. The real win here is not reaching 25k, it's sticking to doing something that makes your life better by making you healthier.

Here's the book if you're interested : https://www.amazon.ca/How-Fail-Almost-Everything-Still-ebook/dp/B00COOFBA4