(Part 2) Best products from r/C25K

Just be fully aware that running hills will add an extra stress, so it's even more vital that you slow your pace to account for that -- hill or no hill, at this stage you still want to be aiming for an easy, conversational pace.

Knowing that, if you fail a run it's definitely trying to do the repeat on a flat course, just to test without the added stress.

The way it changes your times is ... it really doesn't matter. Forget how fast you're going, just try to run as far as asked and keep it easy.

"I have a bad habit of trying to run rather than jog" ... This is very common — I definitely started that way, too — but it's the number one thing I'd encourage you to work on, especially if you struggled with week 3. What definitely helped me most was reading up on running, and seeing that pretty much all the major coaches devise plans that focus mostly on long, easy running, even for advanced racers. Check out something like 80/20 Running or pretty much any of Hal Higdon's plans and you'll see it repeated time and again.

For instance, even Hal's 5k plan for advanced runners mixes speed work with "easy runs" that he describes as "a comfortable pace, not worrying about speed or distance" where you "think minutes rather than miles."

"You should be able to carry on a conversation while you run; if not, you’re going too fast."

As a former sprinter, I'm pretty sure running fast is not the issue for you -- but running fast for a long time probably is. So work on the "longer time" stuff now and add that natural speed later.

I can see that just like me, you are also trying to make lot of changes in your life..

1. Fitness ie. C25k
   
   
2. New skill ie. Jiu-Jitsu
   
   
3. Quit smoking
   
   
4. Get over breakup
   
   But to make any dramatic change you have to keep pushing the wheel everyday till it starts moving. Afterwards it's only a question of steering & refueling. But that 'consistent everyday pushing' is the most difficult & challenging part. You can use that 'Emotional Energy' like anger, frustration, realization etc to push that wheel for few initial days but like 'Sugar Rush' it will quickly crash down, especially if you are trying to make many & major life style changes. What you need is a simple but sound strategy w/o much overhead that you can implement daily till you form a habbit of doing it unconsciously.
   
   Good staring points for habbit creation would be:
   
   

• r/TheXEffect : You can make 4 cards of above changes & in every card, you mark 'X' for a successful day. Challenge is to mark 49 consecutive X's.These simple X's can encourage you to keep going & to make the chain a bit longer everyday. They also have online website & apps for digital tracking of your habbits. Check out their wiki for details.
  
  
• The Willpower Instinct, by Kelly McGonigal
  
   
  
  
  On "All / None" thinking : I think it shows that you have good 'Intent' but bad 'Judgement'. Don't get me wrong because I also behave in similar way. But now I have realized that being Tortoise is more optimal & practical strategy for solving long term problems. All / None strategy often leads to procrastination & abandoning the project altogether. Slow & steady, if not 'wins' the race then atleast 'finishes' it!
  
   
  
  I can't help but comment upon your breakup. I am sincerely sorry to hear about that. But they say that "Rejection is better than Regret". Love is not life but only a 'part' of it. Life can offer you literally infinite more adventures. And with every adventure there will be good days & bad days. It's the journey that we must learn to appreciate & enjoy. Because happiness is not a 'State' but a 'Skill'. I am glad that you are moving forward with positive changes. You will cycle through many emotions like anger, depression, hate, envy etc. due to this breakup. Don't let any of these transient & harmful emotions drag you back to that vicious spiral. Pay attention to the emotions but don't interact with them. Keep yourself engaged in more fruitful activities & passions like running, jiu-jitsu, work, reading, traveling etc. Focus on youself & your family, on the Present & never the Past. It's a tricky situation, so be vigilant and may the force be with you!
  
  Sorry for the ramblings. All the best... :)

I know you didn't really ask for my advice, but if you think you can find the time to supplement your reading, I'd recommend checking out Complete Book of Women's Running.

This was recommended to me when I first started to pursue running. It's very easy to read; you can finish off 20 pages in less than 40 minutes easily. And it's a great tool for lady runners of all levels. It taught me a lot about patience, pacing, why/when/how to rest, and questions like yours. There are also training schedules for most race distances, and you'll learn about the strategy behind racing. The book is very informative, and it really helps to keep you motivated after you've finished your 5k. If you check out /r/running, you'll see users regularly discuss losing motivation after finishing the race they are training for.

A used copy goes for only a couple of bucks on Amazon, so it's pretty affordable. If you're unable to afford that, please let me know. I may be able to send you my copy or arrange to send you a $5 amazon gift card to cover the cost.

I've been reading this book recently called Born to Run by Christopher McDougall. I've not finished it yet but I couldn't recommend it highly enough to everyone here.

He talks about ultra runners, people who run 50+ miles. The best runners, he notes, are those that do it for fun. It applies to anything in life, and his examples are amazing to read and something I shall apply to every important area of my life.

When I found the right reasons & goals for running, in this case, I made it fun and I've not had to struggle to get out of the door like I used to. I've always been competitive so I currently use my previous times and distance as goals to beat. That will eventually need to change as I hit my limits.

I understand you're just starting out so you're still finding your feet, so to speak, but if running is something you truly want to incorporate into your lifestyle, C25K is the right springboard to start with and maybe check out the book too for some inspiration.

First of all, Congratulations!

There are a lot of posts on here already about shin pain. But a year is kind of a long time to keep shoes. It's usually recommended to consider replacing them every 300-500 miles or every six months. Hardcore runners might replace them every three months but most light to moderate runners can usually go six months to a year. That said, that's assuming that you are only using your running shoes for running. If you wear them out and about on a daily basis, they're going to wear down a lot faster and in different ways.

I'm not sure if this is an urban myth or scientific truth, but I've heard that pregnancy can flatten out women's feet? I'm totally ignorant in that area. But if it's true, it's possible that your awesome Asics from pre-childbirth workout might not be the right shoes for your post-childbirth workout. It could be a good idea to get fitted again. Maybe the shoe is great but a special insole will give you the support and the cushion you need.

We talk about shins a lot, but not about feet. I recommend being sure to include foot flexes and foot pointing into your warm up and cool down stretches. I don't typically ice my feet but if my feet hurt, I definitely ice my ankles. I also like to roll my foot over a small trigger point ball to massage it a little bit and get some of the knots out. A foam roller won't hit it but things the size of a tennis ball will. Lacrosse Balls are about right.

First of all, congrats on getting your butt off the couch! :)

The headphone thing is a problem for a lot of people but if you have a little bit of money to spend I can recommend 2 good options to fix this.

1. Headphones that 'clip' onto your ear like these: http://www.amazon.com/Philips-Adjustable-Headphones-SHS4700-28/dp/B003DKL57G
   I own a pair of these and they're not bad, but if you're sensitive about frequency balance you might need to EQ them some to get a clear sound.
   
   
2. Bluetooth headphones: http://www.amazon.com/LG-Electronics-Bluetooth-Stereo-Headset/dp/B00FO0IHMY
   I just ran with a pair of these and it was fine. They're very lightweight but if you are sweating buckets at this point it might be best to not do these. They are sweat resistant but you can't go pouring water on your head or anything with these on.
   
   
   I'd also look at getting an armband for your phone so you're not holding it. I also recommend using Runkeeper to program your runs and track your progress. But do NOT go to the week 2 workouts if you are still struggling with week 1. It's ok to repeat weeks if you can't complete them. Personally I struggled with weeks 5-7 and repeated all of them at least once but I finally made it. Hang in there! Keep us updated on your progress!

I just got them, so I've only used them once, but I think I really like them. I sent back a pair of Senso headphones because they weren't very intuitive to use and the slightest breeze sounded like a hurricane in your ear.

The Plantronics have a very short, thick cord connecting the earpieces. It seems much sturdier than a normal headphone wire, which can be a bit flimsy. These feel very rubbery but also durable to me. The fit is good, they seem easy to control with the buttons on the earpieces.

I also like that they are open so you can hear what's going on around you. When running, I don't particularly want to be encased in noise canceling. These seem to be a good balance between some music for running and keeping you aware of your surroundings. I think these are going to be a keeper, and I'm pretty picky about stuff like this. Let me know what you think if you get them!

Have you heard of the Hansons Marathon Method?

Hansons First Marathon: Step Up to 26.2 the Hansons Way https://www.amazon.com/dp/1937715795/ref=cm_sw_r_cp_apa_i_F-b2CbYJDP0PT

Hansons Half-Marathon Method: Run Your Best Half-Marathon the Hansons Way https://www.amazon.com/dp/1937715191/ref=cm_sw_r_cp_apa_i_w1b2CbF4SNEZR

Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way https://www.amazon.com/dp/1937715485/ref=cm_sw_r_cp_apa_i_nSb2CbR4V7518

Once you get into the longer distances, it's worth buying a book on the program you will use. You can find the plan online for free but it's best to understand the ins and outs of a program so you are following it correctly. The hansons marathon method is amazing. The book is structured to help you understand what running does to your body, how to adapt your body through the various workouts (how to do the workouts and which paces) and the concept of cumulative fatigue. It goes over goal selection, the workouts, schedule modifications, diet, rest, cross training, etc.


Luke Humphrey has online community forums (Facebook and elsewhere) as well as blogs and podcasts that help to reinforce the content of the book.


I was amazed at the quality of the program and I'm a full believer in the program. I used this program for my first marathon and I'm starting it again in July for the Philly marathon.

Kickass! Well done!

Re: blister, I've only had to deal with them a couple of times and both times I used Moleskin, which worked really well. I don't honestly know how it compares to band-aids, but I think the hype is that it's meant to be better.

Re: hole... ideally, long-term, probably the solution is to replace the shoes. If your shoes are new, you might (should) be able to take them back for a replacement. If they're old/second hand, then (in a few weeks, if you're still excited about running) you might consider buying a new pair. I know it's an investment, but... I really can't over-sell the improvement I saw when I upgraded my shoes. As a short-term, not-stupid-money solution: I have seen holes patched from the inside of the shoe, using Moleskin, and it does seem to hold up quite well. If anyone else has another idea for you then listen to them, they'll know better than me :P

I don't have the armband anymore. It wasn't spectacular looking and I am fine with my phone in my pocket. Since I don't have it I am not sure about the size, but Nexus 6 is a big phone, I doubt it will fit.

For me, regular earbuds never always fall out, the in-ear models only stay in if I push in in to where my ears start to hurt. Because of that I always use something with a hook or a band. I had the http://www.amazon.com/Sennheiser-PMX-685i-Neckband-Headphones/dp/B0094R4Q6Y/ before this, but the wire started to annoy me. So I started looking for something:

• Doesn't fall out and no in-ear hurt
  
• Since I'm using it mainly outside in traffic nothing noise cancelling. Anything on/over-ear was pretty much out fore me.
  
• Bluetooth wireless
  
• Volume / Pause / Next track control
  
• Decent battery life
  
• Good reviews
  
• Sweat resistant
  
  I ended up on this. You can twist the ear pieces a little bit for best fit and you can't really feel you're wearing it. The neckband is really flexible (unlike the sennheiser i had before), which makes it easy to store and also helps comfort a bit. Sound quality is good.
  
  If it is worth the money, that comes down to what you biggest priorities are. For me I couldn't find much that compares and meets my demands. I don't regret buying it.
  
  Jabra makes some models but the get pretty poor reviews:
  http://www.amazon.com/Jabra-SPORT-Bluetooth-Stereo-Headset/dp/B005FVNHBI/
  http://www.amazon.com/Jabra-SPORT-Wireless-Bluetooth-Headphones/dp/B00DV9O0GC/
  
  Plantronics has a cheaper model, but it needs their custom charger (BackBeat FIT has micro USB) and I don't like the design as much: http://www.amazon.com/Plantronics-BackBeat-903-Headset-Packaging/dp/B00428N9OK/

I used a treadmill to keep track until W6D3, when I learned the local rec center had a free indoor track. Pretty much perfect timing, as I was to the point where I only had one running section each day. Now I just set the alarm on my iPod to ring after time is up (I wear it in an armband).

I tried to use a program the other day to see how far I was going, but it didn't work at all... unless I really only made it .91 miles in 28 minutes. I can't just count my laps because it is a super tiny track (12.5 laps per mile), so I easily lose track if I'm not focusing on counting. I actually ran 30 minutes today, so I've technically finished time-wise, I just would like to make sure I'm hitting 5k in distance. I'm still trying to figure out how I'm going to measure that, because I want to sort of skip the scheduled week 9 and shoot for 5k distance all next week.


EDIT: Does anybody have any experience with Nike+? I have a 4th generation iPod touch, do I need to buy the $20 sensor or is the app capable of tracking without it? All the info I find seems to be conflicting...


EDIT2: Ahh... how seldom FAQs are actually read. $20 will motivate me to keep running, I suppose, as this seems like it'll work. I don't have the proper shoes, but I'm going to pick up something like this which will work for anything.

I wish I could offer some advice, but I haven't had any experience with dogs who have hip/joint pain. If your vet thinks it's okay I would personally just be aware of any change in how the dog is moving (limping, walking funny, etc.)

I'm somehow just lucky in getting him to stop and start. I've been working with him for a while though on getting him to be better on his leash and some off leash things (at the dog park, beach, hiking) so I think that helps because he mostly wants to stay with/nearer to me. I also have a leash that wraps around him and behind his front legs so he has a harder time pulling, he still does but when we're running I'm able to have him close and pull his leash up next to me so he can't put any weight into it. A gentle leader leash may be helpful for pulling too.

Gentle lead- https://www.amazon.com/gp/product/B00074L4W2/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00074L4W2&linkCode=as2&tag=herepup-20&linkId=H6FWR7WPUPDN3BMI

The one that wraps around - http://www.mypulleze.com/wp-content/uploads/Tucker-Pulleze.jpg

I got these off Amazon. Some reviewers compared them to big name brand ones like balega.

I was tempted to go name brand, but 13 bucks a pair was too steep for me since I'm picky with socks and didnt want to buy such expensive ones not knowing how'd I'd like them. These were about 2 bucks a pair.

They're nice and definitely feel like they offer compression. They're not super thin, but I wouldnt say they're thick though. They stay in place very nicely and my shoes feel more comfortable with them on.

For those of us who are not Scottish, 1 stone = 14 pounds, so we're talking about a change from 112 pounds to 138 pounds.

Depending on how tall you are, you may not need to worry about your weight. I don't know what the "acceptable" range would be, but I'm sure it could be found. Regardless, you should keep up with the program! I'm at the same stage you are, but reading the messages from everyone who has finished makes me really excited to see how great they feel.

I don't know what the 30 day shred is, but everything I've read suggests taking a rest day between workouts, particularly if you are just starting out and not used to the exertion.

As for your ears...maybe these? Good luck with everything!

I haven't bought new shoes, but I did buy these. They feel great on, and the product got good reviews, so I'm optimistic that they'll help, but I haven't tried them out yet because I'm giving my shins a bit more time to heal before I get back into things.

Hope you find a solution to your problem!