Maureen and Greeney Beeney -  I started having knee pain at week 3.  A kind of aching pain that did go away the next day until I ran or walked again.   PT said it was strain from trying to do too much in to short a time. I was either walking or doing my program everyday.  So I backedoff as she suggested to only running the program 3 days a week and working upper body and abs the other days or swimming , nothing that involved walking running or squats no stress on the knees.  It took a week but my knees are now better. 

I have also invested in the co that makes the icyhot patch :-)  with what I go through I figure it's a good investment.

Maureen if you have a costco where you live they have the "cool" black gloves for 15$ rather than the 30+ I found at the running stores.

Wow, good job, almightD!  There is no way I could manage even a bump, let alone a steep hill.

Finished W6D1 today.  I didn't really follow the plan for today.  Instead I ran 2 1/8 miles.  I have found that once I get a pace going, it's much harder for me to stop and then run again than it is to just do the entire run and then take a much needed break. 

Oh man, I feel SO GREAT!!!

I started W3D1 today, and I was scared. Three minutes of running!!??!  When I first started the c25k, I noticed how hard it was, and how I was panting and my lungs were on fire. I hated it. What I learned was that I was running wayyyyyyyyyyyyyy to fast and hard, and was not controlling my breathing at all. I've been practicing belly breathing, through my nose only. When I run, if I get to where I HAVE to pant, I know I'm overdoing it, and I ease it back. Problem solved!

A little about me:

I'm 35, I quit a 23 year smoking addiction 5 weeks ago. I started this program the first week of October. So today, I was so scared of the three minute run. But man, oh man! I did it!!! It's the first time I was running with a SMILE on my face since I started. On the last 3 minute interval, I was so proud of myself, I almost cried. The first 3 minute interval was hard, and I just kept telling myself, YOU WONT DIE, just make it to that fence, just make it to that sign, just make it to that curb.....and I did it. The way home was a joy. I can't wait for my next day.

Keep up the good work, everyone!

Raynarunner- I definitely wasn't under the impression that everyone here was a runner before. But even if they were, I don't think it is a prerequisite- thats why its called COUCH to 5k! haha. And yesss yes yes definitely repeat a day or a week until you feel comfortable moving forward. Obviously, push yourself within reason, from what I have read, it is definitely suggested to repeat days. Idk how much you have read of this thread but I have been having all sorts of aches and pains... and my body has thanked me when I take a day or two off or slow down a bit while running. What I have learned is that the slower you ease into this, the more likely you are to not get injured and keep going with it.

I was thinking the other day that if I could do this whole thing over from the beginning, I would add two weeks to the beginning of the program- 1 week of 30min walking (3x that week), and then a week of running 30 seconds, walking 90 seconds (3x that week). Just to ease into it a little more!! Because if you really are coming from the couch (or a super sedentary job like I was), you arent used to 'pounding the pavement.'

Maripossa- Good job! You are quite the inspiration!

Jeb- You have been walking or running in THE MORNING... EVERY DAY??? Holy crow.. you deserved the break! On my off days I lay around on the couch and watch Honey Boo Boo! lol... just kidding about the honey boo boo.. well.. sometimes...

As for me, I completed W4D3 yesterday! Not my best day, to be honest. This little kid came over to pet my dog right before my last 5min run, so that kinda screwed me up. I ran the whole 5 minutes though. I was really huffing and puffing at the end and hardly moving at all. That's interesting Maripossa, about breathing through the nose. Is that what you are supposed to do? I feel like it is much more difficult than through the mouth.

Even though I say this every week about the next week.. I gotta say.. Week 5 looks difficult!!! 8 minutes of straight running... and then... 20 MINUTES?!!!! Whew..

The people at Fleet Feet told me that I heel-strike. They also told me that i overpronate so i need extra support. So I bought inserts for the really bulkey, padded shoes that they sold me. Then I got home and started searching the internet about these things... only to come upon the whole barefoot/minimal vs regular shoes debate. Some people say that big chunky supportive shoes cause you to heel-strike, which can cause injury, so they say to go barefoot or use minimal shoes so that your body does what it does naturally- lands on your mid-foot. GAH so yeah, I've been freaking out about this whole thing. Did I just spend $170 on stupid shoes and inserts? Should I have gone with the flashy new trendy minimalist shoes??

A few articles I read online made me feel a little better... they said that if you are going to use a minimal shoe that you should transition to it slowly. Now I figure, okay, I will start out with these cusion-y things since I am a new runner and don't have all the muscles in the right places... then in maybe a year or so I can go to a flatter shoe,  and then a year or so after that to a more minimalist shoe?? IDK. I guess it is a huge debate right now in the running community. If anyone knows anything about this, please share!

i have to agree.  i have never ran before and just did week 1 last week. i was a little sore so i took off 3 days and started week 2 today.  it helps to take a day off or 2 to get past a few aches and pains.   Keep at it and im sure we all will be doing 5k's next summer

maripossa24 cant you just wear a mask during winter so you dont breath in the cold air? this will be my first winter so just curious. 

I do appologize to anyone that I am making repeat him/herself on here.  As I slowly get to all the past posts I see a lot of this advice has already been given so I really appreciate you all taking the time to repeat yourselves!

Greenbeany you are a wonderfully encouraging person!  I think for now I am going to stick with regular shoes as well.  What I read about the Vibrams sounds about the same as what you read, they are more for advanced runners.  I wasn't sure even where to start to get someone to analyze my step but since you mentioned Fleet Feet I discovered one is near me!  Yay!  I'll have to go check them out.

Maripossa24 Great things to find out about breathing.  Things I never really thought about.  Since my breathing is ok I'll have to concentrate more on that and see if I can do more deep breathing.  Thank you for sharing that website!

almightyD  Thank you for your encouragement as well.  And good for you!!!  Way to stick with it and stick it to em!

cheeseheads86 I haven't been keeping strictly with the schedule and you are right. taking an extra day or two does seem to help. Actually right when I started the program I hadn't read in depth and was using an app on my phone.  I thought I would need to be running like 5 days a week and was super excited when i realized I wouldn't have to.  Woohoo!   Love the screen name by the way