Running question..*Follow up questions*

I've never been an athlete. But to continue my weight loss efforts I've decided to train for a 5mile walk/run coming up in June.

I'm not sure how to get started. I figure I'd start with the Couch to 5k program from Cool Running and build up from there but if anyone has any other ideas I'd appreciate it!

Last edited by cailin; 03-29-2012 at 02:24 PM.
Are you training for a 5k or a 5 mile run? Do you regularly go walking? I didn't start c25k until I had been walking regularly for exercise for over 6 months. Have you been cleared to exercise by your doctor?
on whatever track i can use-small one, big one, doesn't matter-i walk around the track twice and run it once.
walk twice, run once, walk twice, run once, etc.
eventually i am able to walk once around the track and then run once.
soon, i'm able to walk once and run twice.
walk once, run 3 times.
soon, i'm able to run a mile, walk one time.
by the time my race comes (10k peachtree road race) i can run 2 miles straight.

i'm rather lazy so the above suits my lifestyle.
i don't push myself.
when i feel like i can do more, i do.
i couldn't do that couch potato thing, even that was too hard for me.

eta,
if i'm on the street i simply walk until i feel energized then i run until i'm tired.
not exhausted, but simply tired. then i walk till i'm rested and run again.
i stop AS SOON as i'm tired.
trust me, you will make significant gains without killing yourself.

Last edited by frau; 03-08-2012 at 08:16 AM.
I almost completed couch25k from doing basically nothing. It really works and I have very low endurance when I first start working out.
Couch to 5k is a great program. Definitely recommended.

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Stolen.
That's a great goal, Cailin!

I started from nothing with the couch to 5k. Then I moved on to a similar 10k podcast that I downloaded from "Podrunners" on Itunes. I started running in July, ran a couple of 5k races at the beginning of October and then ran a 10k race at the end of January. That was a couple of years ago.

I love the 10-1 (run/walk) approach, or shorter intervals earlier on. You feel much more confident pushing yourself on the running intervals when you know that there is a scheduled rest coming up. I also never ran more than 3 times a week so I had a rest day between runs and some flexibility in my schedule to fit in the 3 runs.

Some people swear by cross-training (doing weights or some resistance exercise on your off-days). It doesn't work for me. I tried it and was sore ALL the time and I was miserable.

If you can find someone to run with, that makes it more fun and gives you some motivation to get your butt in gear. But its hard finding that person who runs at the same pace as you do. I dropped out of a Running Room clinic because I wasn't being challenged enough by the beginner group but was too slow for the intermediate group. I'm now training for a half-marathon with a neighbour and she and I are a great match. Its so much more fun now than it ever was running alone.

Good luck with your training!


oh, i ran before i worked out with weights.

running may help reduce pounds but it doesn't make the body beautiful!

Last edited by frau; 03-08-2012 at 09:56 AM.
Are you training for a 5k or a 5 mile run? Do you regularly go walking? I didn't start c25k until I had been walking regularly for exercise for over 6 months. Have you been cleared to exercise by your doctor?
Originally Posted by Cheetara

I have been cleared for exercies, I've been doing the Jillian Michaels ifit Lose weight and Power Walk cards for a few months.

The race is a 5 mile, there's a 2mile the same day but I have 14weeks to get ready, why not push for the 5 mile you know?

I thought for cross training I'd add the 30day shred at first and see where that gets me.
oh, i ran before i worked out with weights.

running may help reduce pounds but it doesn't make the body beautiful!
Originally Posted by frau
I agree, which is why I added the weights. Then I realized I couldn't do both (this is with half-marathon training, not sure about shorter distances). I was completely worn out all of the time.

Since I'm committed to training for the race (end of May), I'm cutting back on the weights. After the race, I can reduce the running while I focus on the weights.

I'm going to try adding a yoga or stretching DVD for cross-training instead. Its the resistance work that was getting to me.


Mad Scientist~ thanks for recommending "podRunners" on itunes. I found a c25k podcast that just has a voice telling you when to speed up or slow down..so much easier! I tried c25k before but got discouraged having to constantly watch the time on the treadmill.

When I'm on tyhe treadmill I need to be completely distracted...so this podcast lets me watch Unsolved Mysteries (don't judge ) and lets me know when to adjust the speed.

Speed question: I've gotten up to 4.0mph power walking. I've done the c25k twice now with running pace of 5mph and recovery pace of 3mph. Should I be walking at a faster pace or leave it where it is so I'm not too tired to finish the running intervales? Should I increase the running speed or just get the muscles moving and worry about increasing speed later?

Sorry for all the questions.

So far I've done 2 workouts from week one, I feel good! The first day was harder toward the end but the second day it felt like it came a little easier. Best part? I feel different muscles working. So, I'm sore in new places...not "oh, God, I can't walk" sore just "Hmm, never notice that muscle before" sore.

It was probably time to change up the workout.
Have you looked into Hal Higdon's plans? You might want to start with the 30-30 plan and take it from there.
Quote:
Originally Posted by Poodlehead
Ah, it all makes sense now. Goldy is the puppet master!

Speed question: I've gotten up to 4.0mph power walking. I've done the c25k twice now with running pace of 5mph and recovery pace of 3mph. Should I be walking at a faster pace or leave it where it is so I'm not too tired to finish the running intervales? Should I increase the running speed or just get the muscles moving and worry about increasing speed later?

Sorry for all the questions.
Originally Posted by cailin
Don't worry about speed. Like, at all. There is no such thing as too slow. Run whatever feels easy, and walk to recover at whatever pace feels right. I run 30 miles a week regularly and have done as much as 50 a week, and 90% of my running is at an easy, conversational pace. For reference, my 5k pace is just under an 8:00 minute mile, but I run all of my easy runs at 10:00-10:30 minute miles, maybe as fast as 9:45 at most. Occasionally, the day after a hard workout, my legs don't want to go much faster than 11:00 miles, and if that's what they want, that's what they get.

In a c25k program, the goal is to just get your endurance up, so you just want to make sure you can cover the distances even if you do it slowly. The goal of any training program, even advanced ones, is to finish the workouts as prescribed, and not feel like you want to die at the end. If you do one workout too hard, you might not be able to finish the next one, and finishing both workouts slowly gives you more gains than one fast and one not at all.

Also, as a beginner, you will find that you will just naturally gain speed as you gain endurance. My first 5k in 2008, my pace was an 11:30 minute mile. Last fall, I ran a marathon at a 9:45 pace. That blew my mind, when I realized I can cover 26 miles at a faster rate than I used to be able to do 3. I did very little work actually aimed at gaining speed between those two races, I just drastically increased my endurance by running more miles.



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cmb thanks for all the info!

Goldy~ I've never heard of Hal Higdon, I just checked out his website and what a resource. Thanks!
I think the C25K is remarkable. It's like having your own personal trainer telling you exactly what to do and when. I started it last July, finished it in the prescribed time, and am still running. In fact my very first race is a week from today (an 8K, 5 miles) and I'm really excited about it. I certainly won't be breaking any records, but I absolutely still can't believe that I can run for 5 miles straight...that blows my mind. I don't "love" running while I'm doing it, in fact I really don't even like it that much (I'm still hoping that I will eventually get to that point), but I love how it makes me feel, so I desperately don't want to quit for that reason alone. Good luck to you!
The smallest deed is greater than the grandest intention.

I am the master of my fate: I am the captain of my soul. (Invictus - William Ernest Henley)

Just think I used to worry 'bout things like that,
Used to worry 'bout rich and skinny, 'til I wound up poor and fat,
Nowadays I kind of worry where my mind's been at,
Just think I used to worry 'bout things like that. (Delbert McClinton - I Used to Worry from Never Been Rocked Enough)
Form. I've been looking for sites that have a good description on form. I suppose I'm jogging more than running but my lower leg/knee started hurting a little when I got to week 3 (3mins of running) so I started paying attening to how I was landing.

From what I read I should be landing mid foot and I'm landing more on my heel. Also, for some reason I seem to be swinging my left leg around with a locked knee (probably the source of the knee pain) ...it's like a weird Franken-leg that I have no control over.

I'm going to try to increase my pace a little today (I've been doing 5mph on the treadmill, I'm going to try 6mph) I'm thinking maybe I'm jogging to slow? Or just not extending my legs?

Is that a thing??

Main question: some sites say there's no need for an eggagerated knee kick then another (from NJ sports medicine) says there should be good "heel to butt" kick.

Plus side? I'm starting week 4 today and pretty excited. It's rare for me to be excited abt exercise AND! total weight loss to date 51.4lbs!! WOOT!
Ok, speed isn't the issue.

But I am noticing a big difference in my knee pain after really concentrating on landing midfoot. So there's that. My sneakers are kind of old so maybe a new pair with better support is in order.

I'm pretty determined to work this out...even if it is a little pathetic to admit you don't know the proper way to run...
ACK! Someone give me a boot in the rear, please!

I've run 3 times the past two weeks. I only ran 15min today so I'm not counting it.

Usually my life is so boring but these past two weeks between work and friends it's been crazy.

Plus side? I've lost a total of 55.6lbs...well until I go to my WW meeting tomorrow I might be up 2-3lbs. Not too bad, but I have to get back on it. I have a month before the race. The last time I did a full run I did 2.5miles in about 30min. I'm not the fastest thing on two legs but I'm getting better. Much better from the first week of C25K where I was sucking wind after one min.

So this post is to the universe, I'm going to get a grip and get going.
Hey cailin, just wanted to give you a word of encouragement! Also, I was thrilled to see this thread as I am just about to start week 3 of couch25K! My sister got me started. I knew I needed to be exercising and running just makes the most sense for me. If I have to go somewhere to workout...I'll find an excuse. I just need to do something where I just step outside and go!
So, hang in there and get back to it!! I'm pretty motivated right now, but I can definitely see myself getting out of the habbit at times!
Thanks, texascurly!

I went to WW tonight and actually lost 1.8lbs. So running must have given me the kick to the metabolism I needed. There's no way I could have been so slack and lose weight before.

WOOT! I'm so happy I could go for a run.

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