Couch to 5K / Beginner Running

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A community for anything related to the Couch to 5k running programs & beginner running in general.

What is Couch 2 5k?

The official plan consists of ever-increasing intervals of running, interspersed with fast walking. It also relies on rest days to allow your body to build strength. The official plan takes 9 weeks in total to get you from absolutely no running ability, to running 5K non-stop. Other similar plans are available that may take a longer or shorter time to complete.

The C25K Running Plan

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Newbie question about knee soreness (self.c25k)

submitted 1 month ago by root to c/[email protected]

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Let me start by saying that I am not a runner. I hope to be one day, but for now I’m just running < 1 mile after work.

After a few days of this, my knees (the tendon thing that goes down from the knee to the shin) are pretty sore. I’m wondering if I should power through this or do something differently?

A friend suggested these as he’s had good luck with them, but I’m not sure if this is something the community condones or endorses.

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[–] CanaryWhiskey 1 points 1 month ago

Whatever you decide to do, absolutely do not ignore it. That is how you injure yourself.

[–] pdxfed 1 points 1 month ago

Pain, stiffness, tightness, aching...this is normal for any part of your body you don't or rarely use and then start really working. With that said, incrementally and slowly increasing workload is the way you build your body to be able to do incredible things. Suddenly starting to use part of your body should be done at very light loads. 1 mile may not seem like a lot compared to what you know might be possible with time and training but the best advice I have is to go as light as you can when you start.

Id look at walking regularly (if you weren't doing that) first and you can go further than 1 mile likely, then once you've done that for a few months, ramp up to short jog maybe start with half a mile more often, whatever. A mile is an arbitrary length, the important part is slow and steady. Once your body is used to x after a few months then increase if all feels good.