Should I follow the Couch to 5k completely?

[Anonymous]

I've recently started the Couch to 5k program (I'm doing day 3 tomorrow). I can run a mile on the treadmill nonstop at a good speed and time but when I run outside its the complete opposite which is why I tried it. I'm having an issue with not doing cardio every other day though. I'm used to running on the treadmill 5 days a week. The program suggests you take a day break in between each workout because you're supposed to be sore but I'm not sore at all. Don't get me wrong, the runs are tough and I usually do more than what the plan says and I push myself but I really don't need this break. Instead of running each weekly workout for 3 days can I do it nonstop for 5? Or is this going to effect me badly and not be able to reach my goals of being able to run 1.5 miles nonstop outside in 3 months?

[peace-love-couture]

With running, rest IS important because you do risk injury

I did the Couch 5K and I understand the frustration. I was out of shape when I started but it actually seemed as though by the 5th week I could run the 3.1 miles without intervals or rest, so I stopped at that point.

I say follow the plan, but incorporate another form of cardio on the "off days." Swimming would be perfect to lower your risk of injury since you're running. Um, zumba would be nice for short term(you'd have to switch it up soon though). Or the elliptical or a workout dvd

[Asker]

I just started taking zumba classes and was thinking that too. I never thought about swimming which is a great idea. Thanks!

[peace-love-couture]

no problem

[THE_Godfather]

You're right. Even with great running shoes your feet still take a beating, especially outside.

I would use a elliptical rider too just to break it up

[sfauo]

Exercise programs usually are very general. Most of the time you tweak it to what you feel most comfortable with. If you're wanting to run 5 days a week, go for it, even if just for a bit.

Rest is important though, I personally do follow the every other day thing since I may not feel tired but my body in fact is. As long as you have a good diet, form, and routine that doesn't push you too hard/injure you, then I'd say you should be able to reach your goals with your efforts. Good luck!

[djbreal87]

Run every day, work out every other day. Standard workout plan. Running outside is always harder than on a treadmill. I can run 2 miles in 13 min on a treadmill, but outside, if I tried for 13 min I would die lol. Just keep doing what your doing. If you feel like you can do more, do more, it will only be beneficial to you and your body. Keep up the good work :)

[BoopBoopBeep]

I've never done a "couch to (anything)" plan, but I do charity races pretty regularly (50+ so far this year). Treadmills are way easier than outside because outside does'nt automatically move under your feet.

When you say you're not sore at all... are you talking about muscles or feet? Ideally your feet won't be sore ever. Haha, reality is they are, but, you know. If you're not sore in your legs that means you could have pushed more on the race, or are you limited by your cardio endurance so you ARE giving it your all, and that's not enough to stress out your legs? I've been in that boat and my cardiologist didn't have a problem with me doing cardio 6-7 days a week. Now I'm in the opposite boat where from a cardio standpoint, I can finish a marathon, turn around and go back, but my feet and knees are disinclined to support my extra motivation at that point. You know your body. If you don't need the break AND you're not sore, AND you can't push harder during the runs... sure... add another day and see how that works out. Make sure you compare your times before and after you add that day though, because if it turns out it slows our other days by 20% then something else is going on.

[Anonymous]

Your body will let you know when you need rest by ceasing to perform at optimum levels. So go by your performance. If you see a decline, rest.