Couch to 5K running plan...has any tried it?

[kimwim8]

Today is the first day of week 4 for me and I am a little nervous about the 5 minute stretches and shorter walking periods. However, I am sure that the coolrunning people know what they are talking about and I will be fine. Right? Well, I'm off to find out. I'll report later.

That's right! You're doing great, and I can't wait to hear how it went for you. I'm sure you did better than you expected!

Fitswimmer, you are doing very well too! I'm jealous of you guys that can go to the gym or Y after work. I would love to do that. Keep up the great work!

 

[corinnak]

That's right! You're doing great, and I can't wait to hear how it went for you. I'm sure you did better than you expected!

You know, I DID do better than I expected I might. I think this program is pretty brilliant, cause it wasn't even all that bad! I think they probably heard the whoop of glee in Wisconsin after I finished that first five minute run! I almost couldn't believe I had done it.

I did run it pretty slowly - heck, I can walk as fast as I was "running" today, but speed comes later, I think. The amazing thing to me was that my lungs did not give up. The podcast certainly allowed me to take my mind off the time - I just set the treadmill to distance instead, and didn't worry too much about how much longer I had to run. That actually helped a lot, mentally, I think.

Thanks again for the encouragement!

 

[contempory4me]

I have never been able to run but have always wanted to. I couldn't when I was younger and I couldn't when I only weighed 102 lbs. Why I think I can now that I am forty and have 20 lbs to lose is a case to be studied. I usually walk 3.5 miles a day, 2-3 times per week so I'm not that much of a potato. I started yesterday and was quite pround of myself for completing the first session, but today my knees and other parts are aching! Do I give myself one more day of rest or try it again tommorrow? I wanted my days to be Fri, Sun. and Wed.

 

[corinnak]

I have never been able to run but have always wanted to. I couldn't when I was younger and I couldn't when I only weighed 102 lbs. Why I think I can now that I am forty and have 20 lbs to lose is a case to be studied. I usually walk 3.5 miles a day, 2-3 times per week so I'm not that much of a potato. I started yesterday and was quite pround of myself for completing the first session, but today my knees and other parts are aching! Do I give myself one more day of rest or try it again tommorrow? I wanted my days to be Fri, Sun. and Wed.

Hmmm. All I know is that I don't really know the answer to your question - have you posted it over at coolrunning.com's discussion forum as well? I think they have some actual experts (or similar) over there who dispense free advice. Off the top of my head, my novice answer would be to wait and see how you feel tomorrow, but there may be an actual answer out there somewhere.

Welcome to the DIS and our little couch to 5K corner of it!

 

[contempory4me]

I feel so much better today, not achy at all. I also checked out the coolrunnings website. So maybe running in cheap old walking sneakers wasn't a good move. I'm off to get some new shoes. I also did the program on the treadmill today- that made a huge difference. No hills and 2 miles shorter! The first day I finished the program 1/2 way thru my usually neighborhood route then still had to go home.
Thanks for the support!!

 

[kimwim8]

I feel so much better today, not achy at all. I also checked out the coolrunnings website. So maybe running in cheap old walking sneakers wasn't a good move. I'm off to get some new shoes. I also did the program on the treadmill today- that made a huge difference. No hills and 2 miles shorter! The first day I finished the program 1/2 way thru my usually neighborhood route then still had to go home.
Thanks for the support!!

I'm glad you feel better now! You definitely need to have good sneakers!!

Also, as far as running outside, if you still want to go outside...just figure out the 1/2 way point on the running program for that day and turn around for home at that point. That's what I do.

 

[katerkat]

Oh man, I am hurting today! I did Week 4, Day 3 and though I did it fairly well but slower paced, my legs are killing me. The joints, especially, knees and ankles, but my calves and the lower leg bone, even. My sister (a PT) checked my legs and the only things that don't hurt on the lower half are my shins - so I can't blame shin splints! I think I am going to have to start giving myself two days in between runs....or get off the treadmill. This weekend I'm going to hit the baby consignment shops in a search for a jogging stroller.

 

[Fitswimmer]

I'm still trying to find the best balance of days off-every other day is too little rest, more than 2 days off sets my endurance level back, but sometimes 2 days off isn't enough either!!! GRRR.

I"m definately swimming faster since I started this program, which is bonus I didn't expect. The coolest thing the other day was when one of the triathletes commented that I actually swim faster than she does!! I LOVED that. I used to do a mile in 50 minutes, I'm now down to a mile in 37 minutes!!!!

 

[plgrn]

I've been completely DIS MIA for a while, but the running is going great! Yesterday was the big W5D3 20 minute run and I did it with no problem! I was excited until I realized why I was able to do it. I am used to running outside in the hills and Alabama heat. Yesterday I ran on a flat track indoors and air conditioned. Whatever works though! Week 6 starts tomorrow and Mom is on week 2. I'm very proud of her!

 

[kimwim8]

I've been completely DIS MIA for a while, but the running is going great! Yesterday was the big W5D3 20 minute run and I did it with no problem! I was excited until I realized why I was able to do it. I am used to running outside in the hills and Alabama heat. Yesterday I ran on a flat track indoors and air conditioned. Whatever works though! Week 6 starts tomorrow and Mom is on week 2. I'm very proud of her!

YEAH! She's back!! I'm glad to hear the running is going well for both you and your mom! And congrats on the 20 minute straight run!

I kind of cheated a bit this weekend. Since I'm having a hard time fitting in runs during the week, and am really only running once a week (but also speedwalking at lunch for 60 mins/day 3-4 days/week) that the couch-to-5K plan might not be the best approach right now. So this past Sunday I went out with the "let's see what I can do" approach and it actually went really well. (I don't recommend this for those of you who are doing this program for the first time. It's probably not a great thing for me either ). But here's what I did.

w5/r5/w3/r7/w3/r7/w3/r5/w7 = 45 minutes!

My DH says it's getting lighter earlier & earlier and hopefully within the next few weeks I'll be able to get back out there at 6am to get my 3-4 runs in per week.

Take care, all. You're doing GREAT!!!

katerkat - I'm sorry for all of the pain you're feeling. How are the sneakers you're wearing? Are they worn out, possibly? If that's not it, then I'd definitely try to run outside and see how you feel. I don't like the way the t/m makes my calfs/shins feel.

 

[corinnak]

I'm always glad to hear another 20 minute run success story as well - inspiring AND encouraging.

I did NOT want to run today - my knees have been feeling wonky - apparently I need to do some exercises to strengthen my quads. I need to go to a running shop and get my feet in the perfect shoes. However, I decided to go ahead an run today (I am wearing running shoes, but I don't know that they are the best shoes for my particular feet and issues.) and it was again pretty good. I just finished Week 4, Day 2.

Also, in stretching afterwards......I touched my toes! It is a small thing, but something I could not have done a month ago! I am enjoying this program very much, am inspired to eat more wisely and now I am inspired to start back into a little strength training! This thread may not be the MOST active on the W.I.S.H boards, but I it!

 

[kimwim8]

Also, in stretching afterwards......I touched my toes! It is a small thing, but something I could not have done a month ago! I am enjoying this program very much, am inspired to eat more wisely and now I am inspired to start back into a little strength training! This thread may not be the MOST active on the W.I.S.H boards, but I it!

AWESOME!!!

(oh, and I love it too )

 

[corinnak]

AWESOME!!!

(oh, and I love it too )

Thanks Kim!

 

[katerkat]

katerkat - I'm sorry for all of the pain you're feeling. How are the sneakers you're wearing? Are they worn out, possibly? If that's not it, then I'd definitely try to run outside and see how you feel. I don't like the way the t/m makes my calfs/shins feel.

I don't think it's the shoes - I bought them when I started the program (so four weeks ago) and they feel like the best supporting running shoes I've worn in a while - to me at least! I'm no expert on fit, though, and I have really high arches so it's hard to find a shoe I love. (Well, a running shoe. I have no problem finding heels I love... )

I'm definitely going hunting for a jogging stroller this weekend and borrowing my husband's MP3 player when he gets back in a couple weeks - I want to get outside and run!! For now, I've decided to take two days in between runs, which will hopefully help. I just can't face Week 5 tomorrow on schedule!

 

[Fitswimmer]

Well, I can run 20 minutes-just not all at once! This morning I did a 4 minute walk, a 10 minute run, a 4 minute walk, another 10 minute run and a 2 minute walk. After that I do a 25 minute weight lifting circuit which is going very well.

I took my niece to NYC yesterday and we walked from 44th street to the Metropolitan Museum of Art which is up around 72nd I think-and back with a couple of detours along the way to hit specific stores. I'm sure we walked about 60 blocks and I felt great!! I got up this morning not sore at all, and was able to do my run!

 

[kimwim8]

Well, I can run 20 minutes-just not all at once! This morning I did a 4 minute walk, a 10 minute run, a 4 minute walk, another 10 minute run and a 2 minute walk. After that I do a 25 minute weight lifting circuit which is going very well.

I took my niece to NYC yesterday and we walked from 44th street to the Metropolitan Museum of Art which is up around 72nd I think-and back with a couple of detours along the way to hit specific stores. I'm sure we walked about 60 blocks and I felt great!! I got up this morning not sore at all, and was able to do my run!

How AWESOME!!! Congrats on all you've accomplished so far!!!

 

[corinnak]

So that old plantar fascitis.....I was doing pretty well for a while there, but it returned to my left foot this week. Not entirely sure why, but there you have it.

I looked on runnersworld.com for some advice and found a really nice stretch and massage move that seems like it is helping. I need to do this several times per day, though, apparently. It doesn't bother me when I am running, but I guess that if I can't find some solution to this problem, I don't know - will I have to give up on running? I hope not as this is the first fitness program in a long time that has felt exciting and purposeful and very, very doable in the time I have available.

 

[hoosmi]

Corrina- I just jumped on this board but I know the despair of PF! I had it 3 years ago, also in my left foot. I was limping everywhere. A podiatrist told me to "stop running." Jerk. Anyway, I am just now getting back to running (had a baby and got lazy). I've been fine so far, but I can sometimes feel a little tightness in my left heel so I know PF is out there looking for me...

Here's what I'm doing to avoid PF:
1) new supportive shoes and thick socks;
2) I bought a little blue exersize disc from Target that you can do stretches on. It's made by gofit.net- it's like the size of a large plate, with a smooth side and a nubby side (with air in the middle). After I run, and every night that I remember, I try to balance on it in front of the TV. My foot will be a little sore before I get on it, but then better the next day;
3) I've been wearing crocs- they seem to be comfy without my heel flaring up;
4) not putting in as many miles this time- when I got PF, I was the classic, "too much too soon too fat" case. I'm trying to slowly rebuild.
So far my longest run has been a slow 6 miles, but I wasn't limping afterwards, so maybe I can stay away from PF this time. Don't give up yet!


Good luck

Jen in GA

 

[corinnak]

Corrina- I just jumped on this board but I know the despair of PF! I had it 3 years ago, also in my left foot. I was limping everywhere. A podiatrist told me to "stop running." Jerk. Anyway, I am just now getting back to running (had a baby and got lazy). I've been fine so far, but I can sometimes feel a little tightness in my left heel so I know PF is out there looking for me...

Here's what I'm doing to avoid PF:
1) new supportive shoes and thick socks;
2) I bought a little blue exersize disc from Target that you can do stretches on. It's made by gofit.net- it's like the size of a large plate, with a smooth side and a nubby side (with air in the middle). After I run, and every night that I remember, I try to balance on it in front of the TV. My foot will be a little sore before I get on it, but then better the next day;
3) I've been wearing crocs- they seem to be comfy without my heel flaring up;
4) not putting in as many miles this time- when I got PF, I was the classic, "too much too soon too fat" case. I'm trying to slowly rebuild.
So far my longest run has been a slow 6 miles, but I wasn't limping afterwards, so maybe I can stay away from PF this time. Don't give up yet!


Good luck

Jen in GA

Jen - thanks for chiming in with support and suggestions! I am feeling better today than I have in a while, foot-wise. I guess that part near my heel was crying out for attention! I will look into that disk - it sounds like a good bet. My longest session has been about 2.25 miles, not all running at this point either, so I'm not sure that qualifies as too much, too soon. Too fat, I can believe though. Working on that one, but I feel like if I stop running, it will be going backwards in that department! Thanks again and welcome!

 

[hoosmi]

Yes, I love the whole "you probably should lose weight before running" argument. As if that's going to happen!

I forgot to add that I got new insoles. I didn't do the custom orthotics mainly because the same doctor who told me to stop running wanted to make them. Hello-- either encourage me to run and maybe I'll fork over the cash for orthotics, or leave me alone! It's been three years- maybe I need to get over my bitterness! LOL

Anyway, the insoles help too.

When I got PF, I went from walking 2-3 miles 3 times a week to running 3-4 miles 5 days a week. And I did that in about a month. So much for slow increases! I had shoes that weren't great for me- street size so not long enough and bad arch support. I did everything wrong. I just got carried away because I was so excited I could run!! I'm lucky I didn't get more injured!

Oh, and I found the disc thing in the Pilates/yoga section. It may be no better than regular stretching, but it's kind of fun so I actually do it.

Glad you are feeling better

Jen in GA