[louiesmom]

Hello all!<br><br>
I am finished with the program and now I am struggling on what I should do next. I would like to work up to an hour on running 3-4 times a week but I want to avoid injury.<br><br>
Mostly want to run for excercise and well being. At this point not interested in Marathons.<br><br>
Thanks!

 

[altoids]

Hi louiesmom, and welcome!<br><br>
I am sure that others will have some input, but I wanted to pass this along:<br><br><a href="http://www.katherineswitzer.com/fitness_run.html" target="_blank">http://www.katherineswitzer.com/fitness_run.html</a><br><br>
On this page from Katherine Switzer, there is a section called "Becoming a One Hour Runner" that will help you build up gradually and safely to your goal of running for an hour.

 

[CactusTri]

Congrats on C25K graduation!!! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/hello2.gif" style="border:0px solid;" title="hello1"><br><br>
Look for something called the One Hour Runner. Similar plan to C25K, so if you follow it and listen to your body (i.e. repeat days or weeks if you need to) you will finish the program being able to run for one hour.

 

[Liam3494]

Hi there - And welcome to the site.<br><br>
Congratulations on graduating from the C25K programme, and even more so on your desire to take your running further. On this site there I have put together a 5K Intermediate Programme which is a continuation from the C25K plan and aims to not only improve your 5K PR, but also builds that endurance which will enable you to improve your running and gain even more satisfaction from your new found abilities.<br><br><a href="http://www.kickrunners.com/index.php?option=com_content&task=view&id=61&Itemid=64" target="_blank">http://www.kickrunners.com/index.php...d=61&Itemid=64</a><br><br>
It's on the Front Page of the site. I have also PM'd you (That's sent a Personal Message), so take a look in your in box.<br><br>
All the best, and welcome to the world of Free Running<br><br>
Liam

 

[louiesmom]

Thank you for the warm welcome and the great info! Liam I will be in touch with any questions I have.

 

[liath]

Hiya,<br><br>
Well done on the C25k, it sounds to me like you know exactly what you want, follow the prinicples of the previous program.<br><br>
Gradually up your mileage (Max 10% per week), vary your run length so you have a long run and some shorter ones each week, keep your rest days and enjoy it.<br><br>
If you're worried about motivation how about finding a local 10k as a target?<br><br>
Welcome to KR! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">

 

[LSU_Fan_Tiff]

Congrat on finishing C25k!! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
Looks like a few others beat me to the punch on suggesting what to work towards next. Good luck working towards your next goal.

 

[Audrey]

Hiya<br><br>
I haven't found an introduction thread, so maybe I start here. I live in Brisbane Aus, and I run with my Australian Cattle Dog, and to a lesser extent my Australian Working Kelpie pup. My hubby is an ultra trail runner, and I home educate my two gorgeous kiddies. I've just finished the C25k also, about two weeks ago. I've been battling shin splints and am seeing a podiatrist next week. My next goal is to run a 10km uphill trail run in May next year, do you think the intermediate program on the kickrunners site is suitable for me to reach that goal, or is there something else that would be more suitable.

 

[altoids]

Hi Audrey! Welcome <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
Two questions about your shinsplints:<br><br>
1. How are your shoes? Did you get fitted for them at a running store? Having the right shoe can make a HUGE difference<br><br>
2. What surface are you running on? If you are running mostly sidewalks/roads/treadmills, I'd recommend switching to more trails if possible, especially if you are looking forward to a trail race.

 

[altoids]

Audrey, I hope Liam chimes in here with some advice on a good training plan, but I'll just offer up this one:<br><br><a href="http://www.halhigdon.com/10ktraining/10knovice.htm" target="_blank">http://www.halhigdon.com/10ktraining/10knovice.htm</a><br><br>
You might want to work up to the first week, though, maybe by using his 5K plan for a few weeks beforehand.<br><br><a href="http://www.halhigdon.com/5K%20Training/5-Knovice.htm" target="_blank">http://www.halhigdon.com/5K%20Training/5-Knovice.htm</a>

 

[fox-runr]

are you going to get a copywrite on that one <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">

 

[Audrey]

Thanks for the advice Altoids. I did get fitted for a pair of Asics at a specialist running store, I've apparently got very high arches and underpronate. Hehe, must be a runner now, I know the lingo. Since my shins have been a problem, I've been running on the grass beside the footpath (sidewalk in your neck of the woods) and keeping off hard surfaces as much as possible. I'm told it can also be caused by a too quick increase in distance, so I'm sticking to 5-6km once or twice a week and alternating with the elliptical trainer.<br><br>
Audrey

 

[altoids]

Audrey, sounds like you're being smart about it! I forgot to ask about the increase in distance. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
I also remembered that doing "toe taps" can help with your shins. Posted by Ailuromancy previously:<br><br>
I do toe taps regularly and it seems to help.<br><br>
Also, ibuprofen and ice can help!

 

[drunningman]

Here is a link (shhhh it's from that other site) showing some exercises for the shins. I have been doing them for the past few days, so tomorrow will be my first run after doing them a few times. I don't expect them to work that fast, but I will monitor how it goes.<br><br><a href="http://www.coolrunning.com/engine/2/2_5/196.shtml" target="_blank">http://www.coolrunning.com/engine/2/2_5/196.shtml</a>

 

[Audrey]

Thanks for the suggestions re my shins. The Hal Higdon 10km program looks really achievable. I've won a new pair of Nike shoes so will see what the podiatrist recommends, and maybe adapt the program a little to take it slowly to 10km.<br><br>
Have a good weekend - it starts tomorrow down under! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
Audrey