Welcome and congrats Dee to your weight loss!!  I just finished W3D3..I'm so looking forward to W4....

Hi again!  It is so good to hear all the comments about working out for running.  Just a reminder.  Don't forget to do that strength building.  You need to increase the strength of your ankles, back and abs.  The core is the most important to avoiding injury and fatigue.  Lunges are great , crunches do the ab job, and the Step works on those ankles.  Weights develop the back, and they don't have to be more than 2-3 pound weights. We want a slow, smooth, strong, mean machine when we are out there.  Running on flat surfaces does not build the core.  As for how we look, who cares?

I don't mean to sound like I know much, but I hate to see people stop running because they get discouraged.  You can run for long periods of time without aches and pains, and be invigorated from them.  My trainer also told me that after a long run the best way not to get cramping later in the day is to take a very cold shower or bath.

Dear Kimbre43,

I was thrilled to read your post.  I'm in MD also!  You are the first other person I've found who is in our state, on Active.com.  Somehow, just knowing that you're out there slogging in the heat and humidity that we share, makes it seem easier to tackle those runs!  Congratulations on your achievement in weight loss!  I seem "stuck" at one weight.  I can't whine very much because people tell me I'm not fat, but I seem to have inherited a tendency to double chins from my father's side of the family.  (Truly!  I have photos of several generations of relatives who look as thoug their necks are the same circumference as their head.  I grew up hoping I would take after my Mom or my Dad's *mother* but nooooo. :-().  I have actually been told that in my jeans, I look much smaller (because the friend who said this had been seeing me from the waist up, sitting behind a table, up to that time).  So part of my hope is that running will help me lose that thick neck.  So far I don't think it's made a difference, but I've really only been at it for 2.5 months.  And I love it even though I am slow, just like you say!

I had never even heard of penguins or John Bingham until here on the boards!  Is there a particular book that you think is better to start with than others?  I saw one by "Coach Jenny" that looks interesting, I think Bingham is her co-author, right?  I'm finishing up ChiRunning, by Danny Dreyer.   I first started reading it before I was running.  I am not sure just why I bought it -- I guess my subconscious was toying with me taking up running!!  I didn't really understand it until now after doing the C25K.  I liked the general approach of "Cotton and Steel," but didn't understand very well the mechanics of the ChiRunning style.  And probably still do not understand some of the subtleties.  I want to try doing more of that on some trail runs with the local club -- if I can get myself OUT to their runs occasionally.  I am no longer a morning person, I did that for decades but since I retired, I'm a real night-owl, and that really makes the early morning dreadful!

We'll see whether as the weather cools, I may naturally wake up earlier.  I mostly run indoors on a treadmill, as far as regular reliable training goes.  But I love running outdoors, most.

I've been weight training for a good couple years now (fiance and his friends are all body builders, so I got sucked into that, too ha!) I've recently started more core exercies, though..abs are feeling it ha!...I had an issue with shins aching while running, but have since resolved that issue   (I was running heel to toe) I ran barefoot on my treadmill after reading about barefoot foot placement and got it!! You can't run heel to toe barefoot, your body won't let you LOL so, it was a good way to feel exctly how I should be running. I ran W3D3 with no shin pain!!

I'm looking forward to W4D1

Hi BowieLinda. Before I found c25k I read John Bingham's "No need for speed" and it was exactly what I needed to hear. It's all about how you can own your body and how running is just one way to do that. I loved every page and have been running ever since. I love running, even when it's hard or I don't do as well as I'd like. I love it because its now my thing. I'm very, very proud to be a Penguin! Hope that helps. By the way I grew up in Croften, I'm in CT now but I feel your pain with the heat this summer. Hang in there.

MsLily - Thanks for the helpful advice.  I guess I'm just not used to injury.  I started aerobics in the early '80s, then body building, yoga, cycling, etc.  I have always done something.  I am very fortunate that this is my first real workout stopping, injury.    I just need to tie myself to a chair for a while and REST it.

I am sorry I slaughtered Jeff Galloway's name before.  I just found a thread about to stretch or not.  Below is the start of the thread.  I was really surprised at the amount of people who don't stretch at all.

"I am in week 6 of C25k. My hamstring is slightly sore, I'm thinking I  pulled it stretching as I am a slow, small stride jogger. Got a book  called Running Injuries Treatment and Prevention by Jeff Galloway and David Hannaford DPM. {Olympian} Jeff Galloway  notes on pg. 13 "I have heard from thousands of runners who have been  injured or had injuries aggravated by stretching. In general, I do not  recommend stretching... Stretching is not generally recommended as a  warm-up or immediately after running..." Comments on this?"

Melinda

Atretching is a matter I need to seriously examine. I don't stretch before running - other than doing a few slow windmills with my arms - both ways, then pulling them up one at a time to stretch my torso muscles a bit. I've been doing a few stretches after running - nothing major but increasingly, I'm finding my leg muscles are feeling really tight.

I'm going to find & read some material on a decent stretching program - I could use more overall flexibility anyway.

Hi Linda and all!

Linda, I am reading "No Need for Speed" along with a kabillion other things.  I had to laugh just now, looking at my sofa, where I curl up at night.  Beside me is "The Complete Book of Running for Women" and Lance Armstrong's "It's Not about the Bike."  Those are on the side table.  On the couch are two Runner's World mags, a copy of "The South Beach Diet" and application for a Turkey Trot and the recreation magazine for my county.  This would be why it takes me forever to read a book!

Yes, hot and humid again today, so I got up at 5:30 this morning to run.  Humid even then, but got it done.  I hate winter, but this summer has been killer!  I suck at stretching and need to improve.  I do a calve step stretch when I finish but that is about it.  My knees usually feel my runs a few hours later, but I just love the fact that I can run at all!

Curious as to what strength/ core training people are doing.  It is another area where I always feel confused and with the kids going back to school on Wednesday I will once again have time at my gym and cross training is one of my goals!