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Tanja! Here is how I did what I did... I signed up, and I followed the directions. That's it. It's that simple. Shipo is correct about the body responding. One year ago I couldn't run either. Just get out there and follow the plan. In two weeks you will see a considerable difference in what you can do. The first 2 weeks will not be easy though. In a month, you will be that much better. Nike had it right when they said "Just Do It".
I know a couple of guys that are pretty muscular and they look great. They also can't run more than a mile and a half. Your body must get used to these new choices that you are making. Try learning guitar in a week. It ain't gonna happen. Try hitting am 80 MPH fastball. Nope. Just stay the course and you will get where you want to go.
Now, here is one thing that I will mention to everyone on here; Don't make the 5k your ultimate goal. Perhaps being able to run a 5k a week is a better goal, but I realize that you have to start somewhere. Sometimes when we reach our ultimate goal, we stop. We did it. Now what? I think a great goal is a half marathon. Sound impossible? Not if you run the 5k. Then go for a 10k! Then eyeball that half. This is a real goal. It IS tough. It is absolutely attainable. Pick a race to shoot for, but a series of races is better. One a month?
I started last year. I am currently 236lbs with a BMI well in to the obese catagory (Yes, i have lost a lot of weight). I have run several halves and a full marathon. I started with a 5k and I assure you that there is nothing remarkable about me. I just signed up and followed the plan. Am I the exception? Heck no. I have several friends doing the same thing! "Heck, if Paul can do it, I'll do it." That's what they have said and so should you.
I ran 10 miles a couple of hours ago. It was hot. It was hard. I am achy and I feel great.
Thank you Shipo and Paul,
Yes I am sore today again but I like it. ;)
My goal at this point is to be able to run a full minute and finish day one. I am sure it is like with anything else, practice, practice, practice.
You all have a great day and thanks again for the encouragement.
I just thought of something else. Mind your pace. If you are trying to go a long distance, s-l-o-w d-o-w-n.
My pace when I started was around a 14 minute mile, as I recall. That is just breaking in to a jog. A lot of speedy walkers will pass you at that pace, but that will help you maintain a contant speed for the duration. You'll get faster quickly. When I was running under 13 minute miles I was impressed with myself. Then 12 came. Then 11, and for a long run (over 3 but under 13 miles) I am around 10 now! Sure the 155lb guys run 8 min or less, but I can whip all of them in arm wrestling and that is the important thing.
Remember that your brain will try to over-ride your body for comfort's sake. If your body tells you to stop, you will stop whether you want to or not. If your brain is telling you to stop, tell it to shut up and keep running. That's progress.
Make sure you stretch after you run. A yoga roller will be useful in the near future. I am eyeballing mine right now...
Just a quick nod to all of you who are starting or have been making progress with C25K and getting out there. About two years ago, I started losing weight with Weight Watchers and nearly choked when my wife announced she'd talked to a friend and was going to start C25K with one of our daughters. Being pretty big (329 lbs and 6' tall), I had run more than a few steps to catch a toddler in decades. I chuckled at my wife huffing and puffing around the neighborhood, the park and even on vacation until she came to the end of the program and ran her first 5K.
It was then that I knew I was going to get left behind if I didn't get moving. I had dropped about 40 lbs but didn't feel particularly athletic but started the program with my son just to see if it could be done.
Long story short, I'm 110 pounds lighter have a wall full of 5K and 10K race bibs and have our third half marathon scheduled for November. My doctor likes to see me come in the door and says I'm the only patient he has that actually listens to him. I'm not faster than anyone and still grimace when the little old ladies pass me but I'm fast than my old self on the couch.
It is a huge sacrifice to wake up at Oh'dark-thirty to run in the morning (I'm a night owl), but it has paid off for me. I started off knowing that running was a lark, an experiment, something I would do because my wife has showed me up but there was no way I could be successful. Boy was I wrong and I'm better for it.
I was 40 years old 232 5'2" when I contemplated running. I used the C25K program and loved it. I must say I repeated week 1 three times before I moved on. But I realized my pace was too fast. Once I slowed down my pace, I was able to complete the program. C25K is a program for beginners. Beginners don't do speedwork...so a slow in steady pace is best. couple of things I learned from my running group:
Our couch says "you can do anything for 30 seconds. If you can't then your mind is lying to you."
Paul is right about the stretching and roller. I had my first injury this year and did some stretches especially for my injury and continue to do them...completely healed. We stretch for about 30 minutes after our long runs on Saturday. Stretch, yoga and pilates. (core is really important to running).
I am training for my first marathon. My motto "running a marathon one 5k at a time." there is a group of us doing it. you can find us at #fmrmc (fatty must run marathon challenge) group of plus size gals from all over the world that are training for our first marathon
Graduated C25K 08/09/2009
Follow me on my journey: SEEFLUFFYRUN
Thank you so much for your input.
Great pointers. Tomorrow is my 3rd run. I am so exited about it. I wish I could run in the am but I have to be at work by 4:30am and when I get home around 1 or 2 pm it is so hot. I have to wait until around seven or 7:30pm to go out and run but I don't care I run early on Saturdays :-)
Thanks again to all of you I really appreciate it.
I posted this question this morning on a general thread, but haven't received any response yet, so I'm posting here. I have the C25K app on my phone. This morning I did Week 6 Day 3. At the beginning it says that Week 6 Day 3 is Brisk 5 minute warmup walk. Jog for 25 minutes. I did that, and when it went to walk 5 minutes at the end (which I thought was the cool down), at the end of that 5 minute walk it told me to run 25 minutes again. I didn't do it, since this was my first time running for 25 straight minutes (and I only have 35-40 minutes for my trainings in the mornings before work). So I had to "quit" the work out. I went onto Active.com to see the C25K running plan on paper and for Week 6 Day 3 it says Warm up walk 5 minutes and Jog for 22 mintues. It doesn't mention jogging another 25 minutes before the 5 minute cool down.
Anyway my app won't let me show Week 6 Day 3 as complete. Anyone have this problem?
Cadence is how many foot-falls or steps per minutes you're taking while you run.
Fat old man PRs:
W1D1 2nd x around,
I did everything that you all suggested and was able to complete W1D1 wooohoooo,
I didn't think I would be able to do it this fast. I really enjoy this program. I'am going to repeat this first week now and look forward to starting week 2. If I have to repeat every week only once, that would be soooo much better then what I thought I had to do. I figured I had to do every week at least 3 or 4 times because of how week I am.
I also do 30 min. On the spinner on my off days. I've been doing the spinner of a while now and like it as well.
The other thing I noticed is, I run much better early in the am. Must be tired in the pm.......
Amazing what a little progress does for the confidence. Congratulations!
Fat old man PRs:
Sorry Lisa I have been off the board for a few days. Yes, it is the amount of steps per minute. to get an idea of a certain cadence there are free metronome apps that you can download and set them for X amount of beats per minutes. Once you finish Couch 25K you can download an app that will take your music playlist and play it at a certain cadence. I think there is something wrong with your app. Glad you didnt' run the 25 minutes again.
Oh Tanja I love to hear that you you completed it! So so proud of you! I run better in the morning also. By the end of the day, all the stresses of my day weigh me down. Ok girl...spinning. I tried it once and I felt violated. That seat....wow...hurt. I wrote a blog post about it...the seat needed a condom and I needed a safe word. Apparently my seat was not in the proper position for me. I am not ready to try it again.
I'll see if I can get the names of the apps for cadence and metronome. I don't use them anymore and removed them from my phone.
Graduated C25K 08/09/2009
Follow me on my journey: SEEFLUFFYRUN
I hear you about the seat on the spinner. I bought a gel cover to fit over that seat and I wear cycling shorts. Still if I don't ride for a while, well, you know lol.
So we were able to finish almost all the work for tomorrow morning. That means we don't have to be there till around seven. I'm gonna be able to do my run around 4:30am.
I'm so glad cause I run so much better in the am.
Thanks Shipo and yes, it is amazing.
Awesome! Your body will keep responding to everything that you throw at it. You'll be running as 5k in no time!!!
I was going to run 12 miles today after work and saw the temp was going to be in the nineties with high humidity! Hahaa. Um, no. I hit the road early and got in 7. I may try to get 4 more after work, but if i don't, I won't cry about it. It's HOT!!! Running in the morning is better for me a lot of the time because of the temperature.
Keep it up! Keep building! And make sure to look beyond the 5k! You'll be glad you did.
Hello again everyone! So cool to keep seeing everyone joining in and succeeding and encouraging. Sounds like some great new excitement in the group!
For everyone still new and feeling like you're struggling, let me just add my $.02 as well.
First, platitudes aside, the fact that you're here doing it truly IS an accomplishment so give yourselves credit for that.
Second, running is unique in it's impact on the body even for "fit" people. Tackling it in the 200+ pound group magnifies that. But as everyone has already said, and proven in many cases, you can do it. Your body will catch up. Maybe it means repeating days, or weeks, but stick with it. If you go from running 20 seconds to running 40 that's a 100% improvement. Then you only need another 33% above that to make your minute! It will come. Just listen to your body and be honest about the difference between "Sore" and "Injured." Sore might need a rest day and some ice. But injured might need more.
Third, I personally believe Paul nailed it. You will need to "stretch" yourself. Don't spend too much time trying to let every new phase feel Comfortable before you move on. I feel that if you stay on Week 1 forever it will continue to feel hard. if you've done it, completed it, even if it felt hard, move on anyway. Try Week 2. A couple days of 90 second intervals and suddenly 60 seems easy. Run 3 minutes and then 90 seconds seems easy. And that continues all the way up. My best 5K time (29:42, not fast by any stretch) came after a week of 5 mile runs because if you can do 5 miles at easy pace, you can do 3.1 pushing a bit harder. But it all starts with those early stages. So challenge yourself. But always listen to your body and it will guide you.
Finally, running takes practice. We don't hand a kid a baseball and just assume he'll know how to throw. We don't toss a kid in the pond and assume he'll figure out swimming. Yet a lot of people think "oh it's just running, of course I know how to run." And when you were a kid maybe you did but does your adult body still really know? Use this internet thing. watch videos, read articles, get someone to video you running and analyze it. All stuff you can do for free. Then be willing to experiment. Shorten your strides, or stretch them. Consciously play with breathing. Are you a 3 breath in person or a 5 breath in person? No two people will run best the exact same way. I discoved that for me, best is Barefoot. Run gentle, short fast strides. My body responds to that. It also loves trails a lot better than roads because the distraction of picking a safe path gets my focus off the bretahing and muscle burn. But do that research. Do that experimenting and find what YOUR body responds to best.
As for me, I've been out about twice a week for the last month. Not great but I'm hanging in there. And I'm still here lurking and reading, getting inspired by all of you. So thank you again!
And then I let it all go again. More "restarts" than I can count but I haven't given up hope or trying yet. So who knows what's possible.