I see where the tone of SpiceGeek's article might come across as negative; however, I find the points of this post right on.

I am a NASM certified personal trainer and corrective exercise specialist who has always hated running.  After 2 bouts of bronchial infections dramatically lowered my aerobic capacity and an injured rotator cuff  (goodbye 2009. and good riddance),  I am temporarily left only being able to train my lower body. Eight weeks to do something different.  I've decided this is a perfect time to do the C25K as part of my workout regime while I heal.  It will give me insight in to the program to decide when to add it to a client's workout template. It occupies some of my workout time.

After just 2 weeks on the program, I see why a true couch potato may likely develop injuries that slow their progress or discourage them completely from going further.  While there is emphasis on warming up before running, there is little emphasis on stretching well afterward and no recommendation/instruction on self-myofacial release.  Two important elements to progressing injury-free.

Form is not mentioned at all.

For all participants I would recommend also doing core training on the days they run.  Planks, bridges, side planks and cobras. Strengthening the core will make the physical demands of running easier and remove some of the strain on the knees and back.

Strength training twice weekly on off-days would be a wonderful compliment to this program.  The muscle fibers damaged while running heal quickly at these lower demand levels.  One day is really sufficient for them to heal provided the participant is getting the proper nutrition. The increased neuromuscular efficient would make the running easier and go a long way to preventing injuries.  This does not have to mean moving into a gym.  There are many exercises that could easily be done at home with soup cans, milk jugs and playground balls that would be sufficient for the newbie.

This is NOT a program that on it's own will not result in weight loss or necessarily in fitness.  It is too limited in scope.  That said, if it acts as a gate-way activity to becoming more active -and learning more about fitness- I endorse it to that respect.

Thanks for the info SpiceGeek.  It's very "to the point", and some folks need it that way "straight no chaser"!

Hopefully most folks recognize that if they didn't gain a significant amount of weight overnight, it definately can't be lost that way... 

With all of the commercials, billboards, and gimmicks out there, the fine print still says "with proper diet and exercise plan, you can see blah blah blah results".

I just started the C25K plan and I'm liking it so far. 

For a person like me who has very limited knowledge on where to get started, this plan seemed SMART:

S – Specific     M – Measurable     A – Achievable     R – Realistic     T – Time Bound

Until I saw this program, I knew what I needed to do, I just didn't know how or where to start.  And I wouldn't dare ask any of my "I work out 20 times a day everyday and I run a zillionK marathon every other weekend" associates about how to get started - anyone who is doing "couch" instead of "5K" would bow out of that conversation all together. 

Many others probably feel the same way.  C25K is getting me up and moving rather than hanging out with "Ben & Jerry's Karmel Sutra".  To me, this regimin has casted the net low enough that it attracted and inspired me, and now I see that there are others out there as well.

I think your message served as an FYI, and I will print and re-read it because it's good information.  It's unfortunate that some of the translation/delivery doesn't come over when sending a note online.  I'm sure that you had the nobelist (sp?) of intentions.

Blessings!

biggears, I love your post about your daughter.  I wish I had fallen in love with running and being fit at age 9.

I don't feel that spicegeek's post is overly negative; nor do I find it overly positive. If one takes in in the spirit in which I believe spicegeek intended it, this post is an attempt to prevent people from being discouraged when they find that the Couch to 5k program doesn't result in eye-popping weight loss or extraordinary gains in physical fitness. Given the volume of posts we see here that focus on weight loss through c25k, it's not a bad idea. Spicegeek isn't one to sugar coat things (that's more my style, to be honest), so it's easy to see her direct style as negative.

I do disagree somewhat with the notion that running isn't the place to start with fitness. Perhaps one might need to spend some time walking or on the elliptical/bike to build sufficient cardiovascular endurance to begin running in earnest, but running's a fine place to start getting into shape. Be mindful, though, that you're not trying to run too fast and that you pay attention to your body (aches and soreness can be okay; outright pain is not). Even time spent on the elliptical or bike, however, won't really prepare your musculoskeletal system for the pounding your body will take from running, but it will help keep you from getting winded before you have a chance to finish the programmed runs.

In any event, I believe the bigger problem isn't specific to c25k or any beginning running/fitness program. I think the bigger problems have to do with the idea that one becomes "fit" (as a single objective state) and the use of "diet" as a verb.

Fitness, to my mind, is a continuum. One is more or less fit; anything one does to get moving more than they usually do (be it c25k or anything else) should result in improved fitness. That's absolutely something to be applauded. If you complete c25k, you will be fitter, but not necessarily as fit as you possibly can be. It's a step in the right direction, but there's probably quite a bit farther to go from there. I think that's a large part of what spicegeek's trying to say.

Diet orignally referred to a way of living; it's only referred to a restrictive way of eating since the mid-15th century. Everybody's has a diet, but not everybody's trying to lose weight. (I know it seems like I'm splitting hairs, but I think this is a real issue). The way culture has morphed "diet" into a verb sets us up with visions of deprivation and sacrifice. In order to lose weight and maintain a healthy long-term weight, one needs to adopt a diet that provides high quality nutrients in a satisfying way. In short, one needs to change the way they eat and learn about what foods are filling and healthful while being tasty enough to eat for a lifetime. In short, it calls for a lifestyle change (what I would characterize as changing your diet, not "dieting").

Sorry for the sociological discursis; I spent way too much time in grad school.

Don

Wow, condescending much?

Amen to this:

After graduating, this person can then build on his or her new ability to run for 30 minutes and start running longer, more often. The program is a base, and it is a base that will help people feel stronger, fitter, and capable of achieving other long-term goals.

Fat doesn't necessarily mean STUPID.  Most of us realize that couch-to-5K is the gateway to an athletic activity.  Fitness takes time.  Weight loss includes many factors - calories in/out, building muscle, engaging in enough activity throughout the week, etc.  Just because we are overweight doesn't mean that we don't understand how we got that way, or what it will take to get it off.

To the person who said you should only start Couch to 5K if you love to run, and that doing Couch to 5K won't teach you to love running  -

#1 - How on earth would someone who has never run before know if they love running or not?

#2 False.  I hated running at first, because it was HARD for me.  I am out of shape.  Running is difficult.  It is challenging.  But I am starting to really enjoy it - the feeling of accomplishment, the realization that I can run longer and longer distances, the way my body feels stronger each time, the way I feel afterwards.  I do enjoy it, but three months ago I would've told you I HATED running.  So I call baloney on that whole statement.

I've lost five pounds in four weeks - by watching what I eat, doing the C to 5K program, weight training, and walking on non-running days.

There is no need to try so hard to keep overweight people from attempting to run.

I agree.  Too many people think the C25K is the means to an ends and when they don't lose a ton of weight they get frustrated and quit.  You have to run about 35 miles a week and eat exactly the same to lose 1 pound per week....  It is a good start.  She is just basically covering the top questions and complaints from C25Kers.  Sometime the truth is well...

You know what Sue, I'm going to disagree with you...yes, although fat doesn't mean STUPID to quote you, fat sometimes means "let me take the eaiest way out and when it doesn't work I can whine about it".  Dude, been there done that!   Spice is only pointing out that doing the program alone does not mean instant weight loss.  You mention all the folks on the other thread, I've read it and also posted a few times...those people are not only running but watching their food intake as well.  So why are you so offended by Spice's post...she's not referring to those people...its the people who figure they can tie their laces and take off and not change anything else in their lifestyles that she speaks to....I think you're a little defensive...and by the way, we all speak from experience here...not judgement.

I have never been an athlete. I am 50 lbs. overweight. I used to come home from work, sit and watch tv, then go to bed. I started the C25K program, and finished it. I ran a 5K in 43:44. I'm still running every other day. Here are my thoughts on the program: The program was very motivational. I looked forward to "succeeding" every other day. I lost only 6 lbs. I wasn't trying to diet at the same time. But I also lost inches. And I redistributed some weight. I've been very happy with the progress. 4 months ago I could not run 60 seconds in a row without huffing. Now I run 9 miles a week. Not a lot, but better than watching TV. I feel great about my progress. I have more energy. I recently took up Tai Chi, to add another workout to my week. I added 2 walks a week in the park with my dog, because I now have the energy to do it. I fully recommend this program. Yes, if you want to lose weight you need DIET and exercise. But just to feel so much better about yourself every day, this program is totally worth it.