"If I can do it, so can you! "
How I did it:
At age fifty I've never in my life been a runner. And I've had surgeries on both knees due to bashing injuries, which left my knees injury-prone. This makes me think: If I can do it, so can you!
I did my C25K training on a treadmill, where it was easy to track minutes and miles. I never used an app or podcast. Sometimes I used post-it notes to help me remember times. Working out on the treadmill was a good opportunity for meditation and positive affirmations which built me up mentally even as my body was becoming stronger.
With Couch-to-5K® you are gradually building up strength, baby-step by baby-step, a little at a time. Go at your own pace. If you push too much too soon, you risk injury. So repeat days as needed and count it a success whenever today's workout is a little better than yesterday's.
I spent extra time in Weeks 5 and 6 when the program has you jump from running 5 minutes at a time to running 20 minutes without stopping. I did several workouts which included three 6-minute runs, three 7-minute runs, three 8-minute runs, and three 9-minute runs before moving on.
I combined ChiRunning with C25K workouts. Correcting my posture and form has helped me avoid injury and enjoy running. Instead of battling through my workouts, I find myself actually looking forward to running!
Lessons & tips:
Listen to and become more aware of what's going on with your body, so that when you experience discomfort you will know whether to push through a growing pain or to back off and rest an injury.
Stretch well. I stretched after the warm-up walk just before running, and again when finished with my workout. Most people won't have to, but I was careful to ice my knees after working out then stretching.
Find a 5K around the time you expect to finish C25K and sign up. If training on treadmill, set the incline to 1.0 to mimic outdoor road conditions and do at least a couple runs outside before your 5K.
The Couch-to-5K® Plan from Cool Running's website
Beginner's Running Plan from The Complete Book of Running
ChiRunning: A Revolutionary Approach to Effortless and Injury-free Running
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