Hello.  I don't post much, but I do follow this thread often.  I started the c25k program in June 2010, and finished it around Sept 2010, being delayed by injuries.  At the time I weighed around 240 lbs.  My first 5k was July 4th, 2010 in a time around 40 minutes.  I kept running several times a week since then.  In September 2011 I started doing Crossfit.  I now do Crossfit 4 times a week, and still run as much as I can (there is a lot of running in the crossfit workouts as well).  In my last post on Jan 17, 2012, I stated that I had a goal of running a 5k under 26 minutes at a weight of 205 by June 2012.  Well, yesterday, I accomplished that goal.  I ran a time of 25:31, average 8:14 per mile, at a weight of 193 lbs.  For all of you starting out, stick with it. Don't let anything stop you.  Oh, did I mention that I am 58 years old -  I started c25k at the age of 56 and 240 lbs and could barely run for 30 seconds.  So if I can do it, so can you.   

@travis Welcome! a weight lifting friend once told me to run after lifting to run without your store of glycogen so you would burn more fat. Pretty fun stuff. I always did it the opposite way for convenience sake.

@VPSteve

that is awesome!!! I am still trying to do a 5k under 30 minutes. That is my goal. I of course want to just run carefree for hours a day, but as I listen to my body it kinda giggles at me and tells me when I go too far. Which is often. =) What is your max long run?

@ everyone else

Keep it up, if you keep going you will see progress. Slow and steady, consistant effort pays off big! Ok. finally have recovered from my 4 mile sandal run, time to do a 3. =) Oh, and the tiny rocks you get in there? just kinda shake your foot during the stride. They fly right back out.

@Zerorex.  I have not run an officially timed race over 5k.  I have been concentrating on that distance for the past two years.  In daily runs, I have done 6 miles.  I generally vary my running with some days around 4-5 miles, some days doing "sprints" of 800 meters x 4 or 5 with 2 in rest in between, and occasionally some hill running.  I have never been a runner until age 56 so right now 5k seems like far enough to run.  In fact, the mental aspect is still strong, with my body telling me I should quit around 2.5 miles into a race, but I have know the feeling is coming and I have to just push through it.  I feel spent at the end of the race, so I can't imagine running any further.  I suppose I will eventually try a 10k and figure out how to pace myself.

@Kflie83.  Yes, we have all been there.  When I first started running I had calf/knee/shin problems that occasionally sidelined me and made me question whether or not this was too much for me. You have to work through it.  Give yourself some time to adjust. These ideas have been repeated over and over in this thread, but for me, here are the most important things:

1.  Learn to run with proper form.  Watch "Chi running" or "POSE running" videos and practice running with a mid-foot strike.  Most injuries to calf/knee/shin come from striking the heel first.  I had these problems in the beginning but once I learned the proper form, I no longer have them. 

2. Get the right shoes.  Have them fitted by a running professional.  Start with a good basic running shoe that positions your foot properly.  I still use basic running shoes.  It did help me to try a minimalist shoe to learn proper form, but I do not like to run on asphalt with them.  I practiced on grass until I learned the form.  It took awhile and I am still working on it.

3. DO NOT go on a diet. You only set yourself up for failure.  Instead, find a lifelong method of eating that works for your body.  For example, Zone or Atkins are popular.  I use the Paleo method (whole foods only, nothing processed, consisting of meat, vegetables, nuts and fruits only - no grains, dairy, sugar, or legumes/beans).  I eat this way all the time, and do not miss other foods at all.  There is a lot of information about the Paleo method online, and tons of delicious recipes.  For example how about paleo muffins made from almond flour, apples, walnuts and coconut oil and a little honey?

4.  Don't stop.  If you can't run, walk.  If you can't walk, ride a stationary bike.  If you can't do that, swim.  If you can't swim, do stretching.  If your knees hurt, work out your upper body with pushups or dumbells.  Do situps.  Once you are up off the couch starting the c25k, don't sit back down again.  Stay up.

5.  Set a goal.  I set a goal to run a 5k under 26 minutes six months ago.  Now I am re-setting my goal to under 25 minutes by Jan 2013.  Check around and find a 5k run somewhere near you in the near future.  Check at your local running store or online.  Commit to doing it.  It does not matter if you walk the whole thing. Just go do it.  In the race I just ran, people were still coming across the finish line in over 1 hour.  And people on the side were cheering for them as much as the winners - in fact I would say even more! After I finished I walked over to cheer for others because I was just like them not that long ago.   It does not matter what you weigh or what your time is - you are faster than the person still sitting on the couch. You may even meet someone you can run with at a local event.

You've probably heard all this before and I don't know if any of this helps, but it's kept me going.

Thanks to Wideguy for all you do here to encourage others!

Steve

I got to the Crossfit gym last night and what was the programmed workout? A 5K for time - lol.  Just ran a 5k race Saturday, so no rest for me.  Ran a 26:08.

New to the forum, figured I'd post up here.  I'm still in the club, but not for too much longer.  Last year I was 270, my all time high (I'm 6' tall).  For the last six months I've gotten my diet under control, eating high protein/low carb (bad carbs that is), lots of fruits/veggies and water (100-120oz/day).  Dropped about 40lbs just from fixing my diet before I started running in April and now I'm down 64lbs so far to 206.  Goal is 180s.  Anything is possible with time and determination, keep up the good work everyone!

@charles outside of the knee may actually by ITB issue.  May sure you are doing hip adbuctor strengthening along with the crossfit stuff.  Also major stretching like pigeon pose and foam rolling of your entire leg.  I ran into this issue and still have my "crutch" of an ITB compression band to make me feel safer lol

Hi Everyone,

I saw someone's post regarding Chi Walking/Running, but now I can't find it! Anyways, when I started walking/running, I knew I have had ankle problems in the past, and a friend recommended Chi Running. It really helped me with my posture and form, and so far no problems (big knock on wood!).

I highly recommend the video since it helped me visualize the correct posture and form. For Christmas, my dad gave me a session with a Chi Running Coach. Best gift ever!