Top products from r/C25K

I can't address all of your issues, but I can address some.

First, struggling with depression, and having it sap your motivation. There are a number of things that can help. Fish oil supplements can have a huge boost, although just eating more Omega-3s would be better. (Supplements can always have side effects, so better to change your diet.) That means fatty cold-water fish like tuna and salmon, nuts like walnuts and almonds, replacing fatty oils with canola/flaxseed/walnut oil, replacing grain-fed beef with either grass-fed beef or bison, using flaxseed in recipes, etc. Its amazing how much this simple change can help you with both depression and health- EAT OMEGA-3s!!

Other things that help depression are getting sunlight, so either going outside for half an hour a day, or getting a sunlamp. Exercise, which you're obviously doing. Socialization and/or a hobby. I'd recommend this book- check out the reviews on it. You could buy the audio version and listen to it while walking/running!

About being scared to try the second week- that's OK, for now. It sounds like you need to work on pacing. Just slow it down! If at any point during jogging you start to feel like you're gasping for breath, immediately slow your pace to a very light jog. Don't feel like you have to force a certain speed. Try a week where you pay very close attention to pacing, and force yourself you slow down each time you start breathing too hard. If you run your first two cycles faster and slow down for your third, that's fine! I usually run on a treadmill so my pace is forced, but when I run outside- that last jog, people out for lesuirely walks are passing me. Its OK! Getting through the program is simply about doing it, you can work on speed later.

As for your shin splints- I used to run hurdles in track and that KILLED my shins. So much so that I gave up running for 10 years. The most important things you can do are calf stretches and shin-strengthening exercises. Stretch your calves daily, even rest days. Stretch them both before and after a run. Maybe even take a quick break during one of the walks to press back on each heel, keep the muscles loose. On your rest days, do a few of the following exercises:

• Sit on the floor with your legs in front of you, bent at the knee. With your right toe, draw the alphabet on the ground, moving at the ankle (not the knee). Repeat with your left toe.
  
  
• Sit on an elevated platform with a weighted bucket hanging off your toe. Lift your foot up and down, bending at the ankle. Do 8-10 reps on each foot, 2 or 3 times according to your ability. You can increase reps and sets as you build strength.
  
  
• Stand with your feet shoulder-width apart, hands at your sides or on your hips. Extend your right foot and touch your heel to the ground, with your ankle flexed, keeping your toes up in the air. Bring your right foot back, and repeat with your left foot.
  
  Do one or two of those exercises every day, stretch your calves, and you should notice your shin splints going away. If they don't, switch to the elliptical for a few weeks while you continue to do the exercises- you may need to build shin strength before getting into a high-impact workout like running.
  
  Once you get your shin splints under control and work on pacing, you should be ready to head into week 2. Just keep in mind that you can work through the program at your own pace, and you don't have to be ashamed of repeating a day or week. Just don't give up. Keep pushing to the best of your ability, but if it actually is too hard, or you're physically hurting yourself (like worsening your shin splints, which can turn into fractures), then there is absolutely nothing wrong with stepping back for a week and working on improving your overall health. I'd recommend adding some strength training into your routine, maybe on rest days. It doesn't have to be anything crazy- start lifting 5 pound dumbells for 2 sets of 8 repetitions. Do a Google search for exercises that work a certain part of the body. I personally feel like my arms have too much flab hanging down, so I work on my triceps. I also like having a toned butt, so I work my glutes. Pick a section you want to work on, google some simple exercises for those muslces, and pick your favorite exercise. Building some muscle and gaining strength will keep you motivated even if you have to cut back on the running to heal your shins. I love working my biceps because those muscles seem to grow the fastest! Within a week of doing arm curls, you can feel a difference when you flex.
  
  The basic point is don't give up. I know it can feel daunting when you have so many problems in your way. But I can promise you, once you work on your shins a little, stretch your calves a little, work on your pacing a little, and switch your diet up a little, you're going to breeze through week 2. And you will feel amazing beyond words when that happens. It will be worth ALL the time and energy. It will motivate you to push through week 3, all the way to running that 5K for the first time. Think about how it will feel when you finish running over 3 miles. You will be on top of the world, and everything you've needed to work through will just prove how much stronger you are.

Sure, I generally listen to fantasy style books so it might not be to everyone's taste. If so try /r/fantasy for some great threads of lists of audio books if your interested.

I listen to Terry Pratchett books (plenty of info on where to start with these on the web but I always recommend the guards books ) when I'm walking or jogging because when I start laughing it doesn't mess me up as much. Sometimes Ill slip in an "Iron Druid Chronicles" book by Kevin Hearne these are still light enough to let you enjoy your surroundings and are great for outdoors stuff because there is lots of nature waffle :D

for running I try to stick with something that draws me in like the Dresden files by Jim Butcher. or anything by Brandon Sanderson his stuff tends to jump character perspectives from one chapter to another so you find you run through a chapter to get back to find out what happens. Well I do anyway.

I listen to a large spectrum of stuff really but my core library is Fantasy so here is a list I prepared for a friend earlier in the year Hope it helps:

Books List

• Literally anything by “Guy Gavriel Kay”
  but mainly “Under Heaven”(Asian theme beautiful book), “River of stars” (semi sequel like a thousand years later) “The Lions of Al Rasan”. Most of his books are connected and there is this thing called the “Fionavar Tapestry” that connects them. His books can also be considered stand alone.
  
  
• Under Heaven
  http://www.amazon.co.uk/Under-Heaven-Guy-Gavriel-Kay/dp/0007342101/ref=sr_1_1?s=books&ie=UTF8&qid=1421678636&sr=1-1&keywords=under+heaven+guy+gavriel+kay
  
  
• River of Stars
  http://www.amazon.co.uk/River-Stars-Guy-Gavriel-Kay/dp/0007521936/ref=pd_bxgy_b_img_y
  
  
• The Lions of Al-Rassan
  http://www.amazon.co.uk/Lions-Al-Rassan-Guy-Gavriel-Kay/dp/0007342063/ref=sr_1_5?s=books&ie=UTF8&qid=1421678693&sr=1-5&keywords=guy+gavriel+kay
  
  
• Tigana
  http://www.amazon.co.uk/Tigana-Guy-Gavriel-Kay/dp/0007342047/ref=sr_1_4?s=books&ie=UTF8&qid=1421678693&sr=1-4&keywords=guy+gavriel+kay
  
  
• Promise of blood
  Best use of gunpowder and magic I’ve ever seen it works really well kinda like a “Mistborn” magic system. (If you haven't read mistborn you might want to its another Brandon Sanderson series) http://www.amazon.co.uk/Promise-Blood-Book-Powder-trilogy/dp/0356502007/ref=sr_1_3?ie=UTF8&qid=1421677263&sr=8-3&keywords=powder+mage
  
  
• Mistborn
  Really cool Magic system that revolves around swallowing Metals and “burning” them for access to their powers.
  http://www.amazon.co.uk/Final-Empire-Mistborn-Book-One/dp/0575089911/ref=sr_1_1?ie=UTF8&qid=1421677588&sr=8-1&keywords=mistborn
  
  
• Bloodsong
  Classic young lad raised by crazy monk types turns into renegade general / gladiator type trope but with an interesting magic system that guides him.
  http://www.amazon.co.uk/Blood-Song-Book-Ravens-Shadow/dp/0356502481/ref=sr_1_1?ie=UTF8&qid=1421677442&sr=8-1&keywords=bloodsong
  
  
• Rivers of London books
  http://www.amazon.co.uk/Rivers-London-1-Ben-Aaronovitch/dp/0575097582/ref=sr_1_1?ie=UTF8&qid=1421677738&sr=8-1&keywords=rivers+of+london
  Metropolitan police have a secret devision that deels with spooky stuff that stems from the time of Isaac Newton. Has some interesting inner city London stuff with Newtonian magic and river gods and avatars of stuff.
  
  
• The Painted Man (The Demon Cycle, Book 1) [Also called “The warded man”]
  Humans are a primitive people living in small isolated towns and require wards painted on their houses to keep them safe from demons that rampage each night. This young lad is then forced to survive in the wild one night and decides he would rather fight than cower in fear. HE then seeks out a fabled tribe of demon fighting warriors and wants to join up with em etc. Pretty good a little dark at times.
  
• http://www.amazon.co.uk/Painted-Man-Demon-Cycle-Book/dp/0007492545/ref=sr_1_1?ie=UTF8&qid=1421677832&sr=8-1&keywords=warded+man
  
  
• The Dresden Files
  Slow building but a great series that everyone ends up recommending. Dresden is a modern day Wizard / Private Investigator. Carries a revolver and a staff etc battles the dark forces of the world and starts a few wars with spooky gangs as you do.
  http://www.amazon.co.uk/Storm-Front-Dresden-Files-Book/dp/0356500276/ref=sr_1_1?s=books&ie=UTF8&qid=1421678098&sr=1-1&keywords=dresden+files
  
  
• Iron druid chronicles
  Bit of a guilty pleasure this one I love ancient mythology and modern day wise assery so this hits the perfect combo of no higher brain function required tuning out on the bus good natured talking dog companion nonsense. plus there are like 9 of em
  http://www.amazon.co.uk/Hounded-Druid-Chronicles-Kevin-Hearne/dp/0356501191/ref=sr_1_1?s=books&ie=UTF8&qid=1421678198&sr=1-1&keywords=iron+druid+book+1
  
  
  
  

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.

C25k is as much about finding a comfortable running pace as it is about training your body and cardiovascular system.

It is important to listen to your body and slow your pace as the running distances get longer. Virtually everyone reaches a point they have to slow down to run for longer amounts of time. Speed comes with time. Right now you're focusing on duration. Its also important to give your body adequate time to adapt and heal between runs. Sometimes 1 or 2 days isn't enough.

Shin splints are a definite challenge. Not an injury that you can just push through. Search Google for "anterior tibia shin splints" which is probably what you have. You'll find suggestion to rest, look at possible shoe inserts, and stretches. I had them and found rolling them with one of these helped.

The Stick Travel Stick https://www.amazon.com/dp/B000P7PVWU/ref=cm_sw_r_cp_apa_i_R1cQDbBVK00PC

The anterior tibia muscle is firmly attached to the tibia bone. If the muscle is tight, it puts pressure on the bone. With running it can create so much torque that is creates microfractures. The pain you have is literally the feeling of the bone cracking under the pressure! Using the stick helps loosen the muscle over time.

I also found a shoe with a zero heal drop helped me. Sometimes called barefoot or minimalist shoes, they work on the theory that your unique foot physiology is custom designed to support you when running. These shoes protect the bottom of your feet and do little more. You might try some at a running store. Many people, me included, love them. I prefer a "running shoe" for walking, but only run in minimalist shoes.

The final advice is to research good running form. Coming down on the heel vs midfoot can be pretty jarring and stress the anterior tibia muscle. I read a book called "Chi Running" that taught a method of running and introspection to help improve running form.

Hope this helps. I struggled with skin splints before taking some time off and letting the shin splints heal and then coming back using "the stick" preventatively and using the zero drop shoes / chi running techniques and had a much better experience. But yours may not be as severe as mine and recovery might be easier for you. Just don't try to run through the pain. You're doing more harm than good.

Best of luck!

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/

Sooo I guess I should make a summary post to accompany this very sweaty selfie!

This is my 4th attempt at C25K. Usually I make it to somewhere along week 4 before life gets in the way or whatever. This time though, I signed up for a race (this Sunday!) when I was on week 3, and I think having that deadline helped me to keep going.

I ran the first 6 weeks on the treadmill before bringing it outside. I found outside running to be MUCH easier than treadmill running.

In addition to C25K, I'm a dance fitness instructor, so I did have some basic cardio endurance before starting, but it is a completely different type of workout. I also swam when I was in high school and we had to "run" 2.4 miles a few times a week, but most of us walked a decent amount and told our coach that "swimmers don't run."

I picked up a LOT of gear over the past few weeks. None of it was essential, but all was helpful. A Running Buddy pouch to hold keys/bus pass/phone, some wireless earbuds, a few nice bras, decent socks (prevented blisters- were important actually), and a few clearance things from Nike, UA, and Old Navy. But in my defense, the bras I had were 5+ years old and basically garbage, and I've been losing weight, so I needed to downsize my active wear anyway.

The last few weeks, I haven't really been following the trainer. I just run til I don't feel like running anymore, and so I did hit 3.1 a few times before today. But I've never had faster than a 10:20 pace, so being under 30 minutes today was exciting!

Next up: /r/b210k

I THINK I got them from Target about 6-7 months ago. I can’t think of any where else I have bought exercise pants recently. They’re technically more like yoga pants, I suppose. I honestly don’t know the difference between any exercise pants haha. They wick moisture and they’re super duper comfy.

My husband has a little fanny pack from Amazon that works well too! You can zip your phone in and it’s water proof I think.

I use these, and I find them great:

http://smile.amazon.com/Sennheiser-MX-680-Discontinued-Manufacturer/dp/B0035JKJ40/ref=sr_1_3?ie=UTF8&qid=1406251532&sr=8-3&keywords=sennheiser+sports+earbuds

I'm generally not a fan of earbuds at all, but these are comfortable, stay put, sound good, and still allow me to hear things going on around me.

I got an arm strap (Amazon Link) for my iPhone 4S a while ago, and it seems to work well. What I had a hard time finding was some headphones that wouldn't be escaping from my ears so easily... I probably bought and tried at least 6 "sports" models, and finally settled with these Sennheiser/adidas branded ones (Another amazon link). I was running with the volume control thingy on my hand, mostly because I just didn't try to clip it anywhere, but still my main concern was not having them falling out of my ears. My ears are rather small, so YMMV.

Those purchases were a while ago, which just reminds me of how long I've been putting this off... so there may be newer models of those items. Just wanted to share them in case they may help anyone on their gear-spending decisions.

I usually think about the last chapter of this that I read. I try to poke holes in whatever logic I've just been studying. It's pretty awesome. But I only do that in between listening to music.

[https://www.amazon.com/Plantronics-BackBeat-Fit-Bluetooth-Headphones/dp/B00KJLMBQQ/ref=sr_1_21?s=aht&ie=UTF8&qid=1499216237&sr=1-21]

I have these and they are awesome. Around $80 though but it comes with an arm strap too. Typically, I hate running with my phone strapped to my arm but this one works really well and doesn't chafe me!


Edited to add - Don't get these: [https://www.amazon.com/Motorola-S10-HD-Bluetooth-Stereo-Headphones/dp/B004QWOSLK/ref=pd_cp_107_1?_encoding=UTF8&pd_rd_i=B004QWOSLK&pd_rd_r=BQAGNDN83A2KVMESAS6S&pd_rd_w=6gVJV&pd_rd_wg=PjzsT&psc=1&refRID=BQAGNDN83A2KVMESAS6S]

They work fine and sound quality is decent but it pinches the tops of the ears after a while. If you plan on running for more than 30 minutes, these are not the ones for you.

https://www.amazon.com/gp/aw/d/B00PUO6KCI/ref=ppx_yo_mob_b_inactive_ship_o1_img?ie=UTF8&psc=1

I love mine! And I have a huge phone and have not had any issues whatsoever.

Why/where are you chafing?

Chaffing is almost 100% preventable. Are you wearing anything cotton? Stop. 100% Polyester will almost always prevent chaffing. If that doesn't stop the chaffing, you can try tighter fitting clothes or I personally love Body Glide. The 0.45 oz bottle will last quite a while. You just apply it before the run, wherever you think you'll chafe, and it helps prevent it!

The best headphones I've seen recommended over and over here are the MEElectronics Sport-Fi M6 and the Sennheiser PMX 685i Adidas

Body glide works well too! :)

As a vegetarian, I feel super-awkward getting unexpected insect protein, but such is the running life!

For dark evenings I got a velcro armband with flashing LEDs link as well as the hi-viz vest.

I use this waist pack: http://www.amazon.com/gp/product/B0000ANG1E/ref=oh_details_o00_s00_i01?ie=UTF8&psc=1

easily holds my phone, keys and a little bit of money (for emergencies).

In Europe it is very common to wear a fluorescent reflective vest. Some will even where armband lights and/or headlamps.

The key is to be seen (even if you think you look a little silly).

I've been using this one for several weeks.

https://www.amazon.com/Dimok-Running-Belt-Waist-Pack/dp/B01LZX67JO

See, that is the edge you need to move forward. When you don't feel like it, but you do it. http://www.amazon.com/The-Edge-Fulfilling-Maximizing-Achievement/dp/0940601044

LG Tone Pro's... Wouldn't recommend it, the sweat just destroyed them. They make a sport pair, which might be better. I'm looking at these for my next purchase: https://www.amazon.com/dp/B00KJLMBQQ/ref=wl_it_dp_o_pd_nS_ttl?_encoding=UTF8&colid=C0S21L3TCGN3&coliid=IWVOUU4P27Z88&psc=1

I use this cheap running belt. It more than fits my GS4 and has a smaller zip pocket that fits a key, two emergency dog poop bags in case the pup poops a hat-trick, and a runner ID.

I use : http://www.amazon.com/dp/B003ZZKL6U/ref=cm_sw_su_dp
Tuneband for iPhone 4 and iPhone 4S, Grantwood Technology's Armband, Silicone Skin, and Front and Back Screen Protector, Black

I'm only in week 4 though and this is the first and only armband I've ever used. It's comfy though and I have no complaints. I see you have an iPhone 5. The link for that one is here: http://www.amazon.com/dp/B00A92V9QS/ref=cm_sw_su_dp I would assume it's the same but as I don't have that one, I can't be certain.

one of these

Do some calf raises, roll your calves, stretch them out, then run. Roll them out after.

I had to take several rest days due to calf pain and tightness, and as long as I roll, stretch, then roll after the run, I don’t have calf pain.

Here's what has worked for me:

• Warm-up by walking only. Don't skip it.
  
• Save stretches for post-workout when the muscles are warm.
  
• Get a roller stick to work those calf muscles after your stretches. I use this one. You'll thank me later.
  
• Ice and elevate, but not immediately after a workout. Wait until you've cooled down completely. I use these suckers to ice my calves.
  
• Slow down. Way down. If it feels too slow, you're probably right on target.
  
• Don't push-off the ground too hard. Focus on lifting your legs and letting gravity to the rest.
  
  Edit: Pain is completely normal at this stage. Your body is simultaneously damaging and rebuilding muscle at the same time. Hang in there and take care of yourself.