Runners...I need your help!-UPDATE first day out!

[kristilew]

Another Couch to 5K believer here! Fantastic program. You will build up gradually enough to avoid injury and to figure out your best running style.

For your iTouch: you can get the actual C25K app, which allows you to use your own music (or podcasts) and prompts you when to run and walk. I especially liked this on the treadmill, b/c it was easy to see how many seconds left in a walk or run segment. It also works for your armband, with voice prompts - you don't have to look at it.

There are also a bunch of podcasts that take you through the program. The music in a lot of these is a kind of techno-pop that has the appropriate beats per minute, but that I found really annoying. However, the Chubby Jones podcast I liked much better. Narrated by a funny, upbeat woman named Mia who encourages you along the way, with a real mix of music. She'll tell you "get ready to run in 30 seconds" then countdown the last ten, and also tell you when you're almost done running. I found her very motivating. She also has a 10K training program, if you get hooked on running.

If you have an iPhone, I highly reccommend the RunKeeperPro app. You can program your couch to 5K intervals into a training program, and get voice prompts to run and walk. It also has gps tracking of exactly where you are running, and online support so you can see a map of your run, with pace and elevation data. Really really awesome for outside running, and at $10, way cheaper than a Garmin running watch! For an iTouch, get the free version - it doesn't have GPS capability but is still a good app.

I've been a fitness walker for years and years, and can't believe how much I've come to like running. And always thought I was in good shape, but running has changed my body dramatically. Good luck to you and let us know how it goes!

 

[KarenB]

I have lots to think about today....shoes, podcast, couch to 5K.....thank you SO much for all of the ideas.

 

[Darsa]

The thing that I have found that I love to do is interval training, which is basically what C25K is. I love the variations in speed, makes it MUCH less boring, and I'm told it's really very good for me. So I do that on both the elliptical and the treadmill (had a bout of plantar fasciitis before I lost weight, don't want to go thru that again!) and I'm loving it and BOY does it make me sweat!

Good luck!

 

[NeverlandClub23]

First, you can absolutely do anything you want to do. Congratulations on wanting to start!!

Second, I recommend the book "Marathoning for Mortals". It has training programs and advice on training for half and full marathons but what I love most about it is the inspiration I get out of it. I re-read it all the time. The author started out (like me) not being able to jog a short distance without feeling like he was about to die. He now has trained hundreds of people and completed hundreds of races. Also in the book are personal testimonies of people and how they came to running.

Also, don't be afraid of the other people in the gym. I'm somewhat of a gym rat and pretty much keep to myself but I promise you EVERY single person that comes into the gym I have NEVER looked at them and thought they shouldn't be there or that they are pathetic/stupid for their form/strength/endurance. We all have to start somewhere and many people don't even have the courage to start.

Get to a running store. The people there are always super friendly and can help you find the perfect pair of shoes and answer any questions you may have (no matter how stupid you may think they are).

Go ahead and sign up for a 5k in the future (Click here to search races that are in your area). It will help motivate you and I promise you that if you are prepared and go, you will feel such a sense of accomplishment when you cross that finish line. But be careful, all it takes is one and it usually makes addicts out of people.

Good luck!! There are many people, I believe, that want to be runners. All it takes is the will to not quit and not letting the fear of the unknown turn you away.

Oh, and I do walk and run every day (when I first started running I didn't run every day though; you can cause a lot of damage if you try to do too much too fast). I walk 3 miles with my Mom and dog every afternoon at a leisurely pace. I run a couple of hours later (usually on a treadmill, outside on the weekends). Make sure you're eating enough calories though if you do walk and run every day.

 

[traviesojmt]

Another Couch to 5K fan here. I am many pounds overweight and could barely run the 60 seconds when I started. I started week 7 yesterday and I can now run 25 minutes without stopping. If I can do it, anyone REALLY can. Trust the program. When I had to go from running 8 minutes at a time to 20 minutes, I thought they were crazy. I couldn't believe that I did it. I also use the app on my ITouch and it is a big help. Good luck to you. I don't know that I will ever LOVE running, but I definitely don't hate it. That is a big kudos to Couch to 5K

 

[mjkacmom]

aWW man...I wish I could be running again. I joined a gym back in March and managed to get up to 2.5 miles a day (running) and then my back went OUT...in a surgical way. It's 9 weeks later and I just got clearance to go back to the gym but not to run yet, so I've been walking. It SUCKS. I want to run again so bad! I feel like the walking isn't doing anything, I'm 195lbs and would love to get to 170. Walking just isn't going to get it done. grrrr...

I used to run 4 miles a day, 7 mph. My walking speed was 5 mph. Then my knees got back, and I was in PT all summer last year. Every time I start up again (only walking 4.4 MPH!), it starts all over again. The ortho said that it's because of the location of my knee caps, and the PT thought I had a tear. It stinks!

 

[NewCrew42]

Couch to 5K. They have the program on-line so you can read about it and do it on your own that way.

If you have an iPhone or iPod Touch, download the app. It is so worth it. You don't have to think about it at all. The app tells you when to run and when to walk.

 

[FireDancer]

You already have a lot of great advice here. I want to echo getting to a proper running store to get fitted for the correct shoes. Along with checking current shoes for the wear pattern a good running store will let you do A/B comparisons of shoes on a treadmill and watch your gait with different shoes (a motion control vs neutral for example).

I didn't use the couch to 5K program but know a lot of people who have and the sentiment has been almost unanimously positive.

As Kim mentioned don't try to increase your mileage too fast too soon. The 10% rule is a good guage for starting runners. It says not to increase either the length or your longest run or your weekly mileage by more then 10%. If you have only done 1 mile, just try to do 1.1. If you are doing 10 miles a week, increase it to 11. It seems like very small steps, and is, but it is common for people to overdo it at first and get over-use injuries.

I wouldn't worry about what people in the gym are doing. The vast majority of people just put their heads down and get on with their thing. They aren't worried about what other people are doing.

Something that might help with breathing (for those that were having issues) is to both breath from the diaphragm and run tall. A lot of people take shallow breaths from the top of their lungs which doesn't get them as much oxygen as breathing from the diaphragm and using all of your lung capacity. Running tall (upright posture and shoulders rolled back) will also open up the lungs and get you more oxygen.

Lastly, think about getting out onto the road to do some running once you have built a mileage base on the treadmill. This is especially true if you are aiming to do a 5K event. The way you use your muscles on a treadmill isn't the same as on the road and if you do all of your running (or jogging or walking) on a treadmill you won't be as ready once you transition onto the road for the race. When you are on the treadmill you are basically moving your legs to keep up with the belt. On the road you are using your legs to propel yourself forward. It doesn't seem like a big difference but physiologically it is.

Good luck and come check out the WISH boards. There are people of all different speeds, abilities, and on different phases of becoming a runner so you might find a lot of good advice there.

 

[wvjules]

I wouldn't even start on a treadmill. Head outside. I started outside and ran on the treadmill at the gym once...it was so easy I was amazed. If I had started on a treadmill then moved outside I would have been so discouraged. Running on a treadmill is just to easy and boring for me. I like being outside running.

Shoes, shoes, and shoes! Don't read anyone's recommendation on what shoe they like. What shoe works for me might be a bad shoe for you. Get them professionally fitted at a running store. Don't go to Adidas or Nike and have the teenage clerk help you with a shoe. Running shoe stores have actual runners as employees and they are so helpful.

I am doing the C25K program now. Well, I was. We were on week 7 when we left for vacation and haven't started back up yet. We will probably start back at week 6 and go from there. I love, love, love the program! After I finish this I'm moving on to Half Marathon training.

Have a long-range goal in mind. Mine: The Disney 1/2 in January. My whole motivation for doing this isn't healty, fitness, etc...right now my motivation is Disney. Health and fitness will come but my focus is Disney at the moment. We will do several 5Ks in the interim.

Breathing: I have a hard time with that too. Now I just try to remember diaphram breath and breath in through nose and out through mouth. Usually 2-3 steps for in and 2 for out.

Good luck.

 

[NeverlandClub23]

I wanted to add that if you are going to be running on a treadmill (which can be very boring and I wish I had enough daylight to run outside all of the time ) that the World is not set at a 0% incline. I run at a 1.5% incline (a 1% incline is about the same as a "flat" surface outside). I do recommend that before you do a 5k (or any race) that you get some outside runs in at least (if not all of the time).

 

[Nennie]

Another vote for Couch to 5K!!!

I'm on Week 8, and am running 28 minutes at a time! I'm also dieting and have lost 54lbs (still have 50 more to go though!).

I am running in my first 5K race in a couple weeks. Me, a runner!!! I'm beyond thrilled with the program!!!

 

[KarenB]

Just got home from my first try! I did a few things well, and noticed a few things I did not so well!

The good stuff:

I went out and bought a fairly decent pair of shoes. We live in a rural area and running stores are about 45-60 minutes away. I did a few searches online to see what kind of shoes are out there and bought a pair of Nike running shoes. I know they are not the best, but are so much better than what I had and if I can get through this trial period, that is fine.

Next, I mapped out they way I usually walk and it is a little over 3 miles. I didn't have anything to really time myself with, so for this first time, I set realistic visual goals such as run to the stop sign, the tree, etc. It was about 45 seconds, then I would walk for the remainder of the song. I did this for each song.

I quickly got over the idea of who is watching me idea. I really didn't care.

My walking pace and stride increased after I ran a little.

I feel really good!

The not so good stuff:

I need to start slow, short running intervals, slower pace, etc. Not beat myself up.

I need to be sure my iPod is charged. The battery ran out at the end and I realized how much music gave me a boost.

I will probably need a timer of some sort once I get going.

I need to figure out when to run-before dinner, after dinner, after breakfast?? What do you do about meals.

As many stated, sprinting isn't what I want to do, just a slower jog, picking up the pace.

I need to now look at some of the suggested websites and figure out a few things.
Karen

 

[lil mermaid]

Another vote for Couch to 5K!!!

I'm on Week 8, and am running 28 minutes at a time! I'm also dieting and have lost 54lbs (still have 50 more to go though!).

I am running in my first 5K race in a couple weeks. Me, a runner!!! I'm beyond thrilled with the program!!!

Awesome What a great post. Congratulations on all of your accomplishments!

You will have to let us know how your race goes!

 

[RunningGirl]

Great job!

I suggest getting a Timex Ironman watch with an interval timer. Then you can set it up for intervals - say run for 5 minutes and then walk for 2 minutes. Don't worry at all about your pace. As you keep working at it you can increase the amount of time you're running and eventually drop the walking to 1 minute before eliminating it altogether. Just do 30 minutes total to get started.

I like to run after breakfast - I eat a half a bagel before I run then eat some fruit when I get home. If I run later in the day I'll do it at least an hour and a half after a meal.

 

[lil mermaid]

Just got home from my first try! I did a few things well, and noticed a few things I did not so well!

The good stuff:

I went out and bought a fairly decent pair of shoes. We live in a rural area and running stores are about 45-60 minutes away. I did a few searches online to see what kind of shoes are out there and bought a pair of Nike running shoes. I know they are not the best, but are so much better than what I had and if I can get through this trial period, that is fine.

Next, I mapped out they way I usually walk and it is a little over 3 miles. I didn't have anything to really time myself with, so for this first time, I set realistic visual goals such as run to the stop sign, the tree, etc. It was about 45 seconds, then I would walk for the remainder of the song. I did this for each song.

I quickly got over the idea of who is watching me idea. I really didn't care.

My walking pace and stride increased after I ran a little.

I feel really good!

The not so good stuff:

I need to start slow, short running intervals, slower pace, etc. Not beat myself up.

I need to be sure my iPod is charged. The battery ran out at the end and I realized how much music gave me a boost.

I will probably need a timer of some sort once I get going.

I need to figure out when to run-before dinner, after dinner, after breakfast?? What do you do about meals.

As many stated, sprinting isn't what I want to do, just a slower jog, picking up the pace.

I need to now look at some of the suggested websites and figure out a few things.
Karen

Karen -

A watch this this is perfect http://www.amazon.com/Timex-Womens-...r_1_2?ie=UTF8&s=watches&qid=1276043584&sr=8-2

and, not very expensive. You can use the interval setting to have it beep at you and let you know when to run or walk.

Congrats - although, I still suggest that you go to a running store for your next pair of shoes. You want to make sure that you have the right pair FOR YOU. After the initial purchase, after that you can order online.

 

[K and K's Mommy]

Just got home from my first try! I did a few things well, and noticed a few things I did not so well!



I need to be sure my iPod is charged. The battery ran out at the end and I realized how much music gave me a boost.

I will probably need a timer of some sort once I get going.

I need to figure out when to run-before dinner, after dinner, after breakfast?? What do you do about meals.

I need to now look at some of the suggested websites and figure out a few things.
Karen

Good for you! I still run out of battery every once in a while!!

I have a Garmin watch that I like. I believe they make a really simple one.

When I eat is big for me. I can't eat dairy before I run, and I do best after a regular sized meal about 1 1/2 hours later. My DH, on the other hand, can run right after a meal. You'll have to figure out what works best with you. I personally like either a piece of toast with peanut butter and a banana or oatmeal (unfortunately no milk) with a banana.

Remember to have fun!

 

[Deb in IA]

I need to figure out when to run-before dinner, after dinner, after breakfast?? What do you do about meals.

Since we usually wait 2 hours after eating before going on a run, I usually first thing in the morning, before breakfast, at around 6 am.

That way I can eat pretty much right away afterwards.