5 Tips for C25K Beginners

It's been a long time coming, dear readers, but after a series of false starts and outright failures I'm happy to report that I've finally gotten back into a good rhythm with my C25K workouts.

C25K (Couch to 5k) is a running app that can get you off the couch and ready for a 5k in just eight weeks if you stick with it and do the assigned 30-minute exercises three times weekly. I've gone through the entire 8-week program twice in the past, and I can say with confidence (and without being paid or sponsored) that it really works. Newer fitness apps may come and go, but C25K remains my weapon of choice for any challenges related to running, fitness, or general wellness.

Now that I'm back on the weight loss wagon (6 pounds down heading into Week 3) I'd like to share a few pearls of wisdom I've picked up along the way. Hopefully they'll be of use to other beginning runners who've made resolutions to get in shape in 2021.

Here they are, in no particular order:

5 Ways to Maximize Your C25K Workouts

(1) Go to the bathroom before you start your run.

I'm probably putting this one first because I taught kindergarten and elementary school students for nine years, but seriously, y'all, go to the bathroom before you go for a run. I'm saying this from experience. When you have to pee it is physically impossible to focus on anything else, so get it out of the way. There's no crying in baseball, and there's no piss break in C25K. Go to the bathroom!

(2) Focus on building stamina, not speed.

One of the great things about C25K is that it meets you where you are. If you're significantly overweight (like me) and you're saying to yourself, "It sounds great, but there's no way I can do that much running," don't worry. C25K knows that. That's why you only have to run for one minute at a time during the first couple of weeks.

One mistake I made as I started becoming more accustomed to running was trying to increase my speed too soon. It was okay at first, but as the workouts became longer I found myself getting tired and wanting to quit. Over time I realized that the most important thing was simply not to stop. To accomplish this, I set three speeds for myself.

Baseline (4.3 mph/7 kmh) - My "just going along" speed. In some of the later workouts (28-30 minutes) I stayed at this speed the entire time, running comfortably.

Trot (3 mph/6 kmh) - If I found myself sputtering out or wanting to stop, I'd jog/trot for a while until I felt I could start pushing myself again.

Fast (5 mph/8 kmh) - If the mood hit me just right - say, if an adrenaline-pumping song came up on my playlist - I'd crank it up and really take off for 4-5 minutes. But afterwards, I'd always come back down to Baseline or Trot so I wouldn't burn out or stop.

I'm sure this is all Point A advice to experienced runners, but I just have to make the point. Choose a speed that you won't go above, a speed that you won't go below, and a speed right in the middle. You can work on getting faster once you've finished the program and go back to the beginning. For beginners, the important thing is to keep on going. You don't have to set any land speed records; you just have to finish. Stay in your lane.

(3) Learn the words to Don McLean's "American Pie."

I know this sounds like a joke, but hear me out. As you get into the rhythm of C25K, you start to become less intimidated by the thought of running for two, three, or even five minutes at a time. Personally, I was doing just fine until I was suddenly required to run for eight. That's when I really hit a mental wall. Eight minutes! It seemed so perilously close to the dreaded ten minutes! I just knew I was gonna fail on my first few attempts...until I made an interesting observation.

"American Pie" is 8 minutes and 32 seconds long. And because the lyrics tell a narrative story, you end up paying more attention to the words than to the music (especially during the catchy "Bye Bye, Miss American Pie..." chorus). If you just sing and move along with it, you won't even notice how long it is. By the time Don McLean gets to "Helter Skelter in a summer swelter..." you're already halfway done with your run. And when the song is finished, so are you. It's also nice because it starts slow, moves at a nice pace through the middle section, and then slows down again at the end. Great rhythm for beginning runners. Seriously, listen to this song while you're running. You'll see what I mean.

(4) Take your rest days seriously and post pictures.

Just as every good diet has a cheat day, every good exercise program has a rest day or two set aside for lying in bed, reading, drinking water, listening to music, and relaxing. Yeah, I know there are a lot of 'roided-up bros out there who say things like "Where is my rest muscle and how do I train it?" but I've found that taking an occasional break from exercise really speeds up my results and helps me stay mentally sharp. Your body needs time to recover from all the awesomeness you're putting into it, so don't sabotage yourself by straining too hard. When it's time to relax, just take it easy.

And by the way, in defense of the "'roided-up bros" I just poked fun at, I have to say that weightlifters/health nuts/gym rats/whatever you want to call them are often among the most positive people you could ever hope to meet. Post just one pic of your treadmill screen on Instagram and watch how many likes and "Good job! Keep it up!" comments come flooding in (and no, they're not all bots!). Some of my greatest supporters during C25K have been people I've never even met. I'm grateful to all of them. Thanks Instagram squad!

(5) Don't worry. You'll look awesome in the morning.

It's not something I can explain with any kind of competency, but for some reason I often look and feel bloated after a long run. My clothes are soaked with sweat, and I have to peel them off before I get in the shower, but my belly still resembles that of a pregnant woman or a silverback gorilla.

I've researched this, and apparently it has something to do with proper water intake and sodium levels. Like I said, it's not something I can explain with any kind of expertise. The point is, you should drink a lot of water before, during, and after your run. And even if you still look like a gorilla afterwards, don't worry. The bloating will subside as you sleep and you'll look awesome in the morning.

So what will I do when I finish this round of C25K? Run a marathon? Climb Mount Everest? Start a motivational lecture tour? Post shirtless before-and-after pics for everybody to drool over? You'll have to wait and see.

Until then, best of luck to everyone who's working hard to lose weight or attain a personal fitness goal. If my advice is worth anything, I'd like to state emphatically that C25K has been a great experience for me and I recommend it to anyone who's willing to give it a try. Best wishes, all.