I am enjoying my training with the C25K intervals.  They definitely have me gaining ground on running that I never thought I would be able to do again.  We used to run in combat boots when I was in basic training and my arches fell. That was painful. But that was the last time until now that I have actually run more than 4 minutes steady. . I officiated basketball for several years, but that was years ago but that wasn't  constant steady running.  I purchased a HRM tonight. Hope it works well as its not a Super High Dollar one. Has a chest strap so I'm excited to use it tomorrow on my W4D2. We will see what it says compared to RunKeeper as far as calories burned goes.   WG, that's great about both boys wanting to run. My son and I are planning on competing in a Sprint Triathalon for newbies in Austin Texas next April. He's training to compete and i'm training to finish. LOL !!. I'll post tomorrows results in the  morning.

Food for thought for you all....

I have been running since Valentines day this year and I run 3 miles plus at least a few times a week.   Anyways, for all who are interested in running have you looked into running programs offered by your local running store?

I am involved in the one here in Appleton.  I know how to run a 5K, but I joined to learn something new and to all push myself into my 10K training.   The price was a little steep at $85, but for that price you receive a high end tech t-shirt and a running coat along with coupons and other free stuff.  Between the coat and shirt you're past that initial price already.

The group does three different ways of training.. They do a walk run, run walk or just run.   The walk run and run walk use internval training.

Hope this helps someone out and keep on trucking everyone.

Zerorez wrote:

 

Hey all, I am going to give it a shot, I am in IT and have always been heavy, (my parents owned a donut shop) I am 6'4'' 37 years of ageand 312 pounds. To prepare for this I start walking, first doing 1 mile, then 2 then 3 comfortably with the occasional spurt of running. I have some New Balance running shoes I got from sears that fit well and I went out.

 

 

1) Don't wear excessive clothes to try to feel more comfortable with what people see when you run

2) Don't run in excessive heat if possible

3) Bring water with you on runs

4) Talking to co-worker increases difficulty.

 

This was a couple days ago and I am sore in many places, but not in any real pain. I plan to try W1D1 again today. I will let you know how I fare.

 

I do have a question though, I have heard different advice on stretching, how should you do it and when should you do it?

 

Thanks!

Zeroez,

You need to definitely not overheat. Your core body temperature will rise with exercise and if you over heat you are not gaining, you are losing and not pounds, just water. You definitely need to dress for keeping your core temp down. You made some very wise decisions to stop the exercise. Be careful when you do not feel well, to let someone "talk" you into continuing. It could be fatal. I didn't start C25K program right off the bat at 267. I started it at 260 after I had been working out on a treadmill every other week. I only walked on the treadmill with a minor run here and there. Until I picked up my running shoes, I kept hurting my left calf. That has healed up nicely thanks to some wise counsel I have received on this thread. I have been told that you are supposed to be able to hold a conversation while walking or jogging. I can only do it when walking. I've been told that I'm running too fast if I can't hold a conversation. I say Shutup and let me breathe!!! LOL!! Definitely stay hydrated. Wear loose clothing if it's cotton. There are some excellent shirts and shorts out there that do not chafe and actually keep your core body temp down by wicking away the sweat and using it to cool you down. I picked up 2 of those and they have made a tremedous difference when I run and sweat.

I was told to stretch a minute before the 5 min warm up with the C25K program. I don't stretch that much. I wait till after I finish when my muscles are warmed up. That has also helped my calf heal up. If you stretch before, make sure it's a light stretch and do not force it. Afterwards you will want to stretch again. You will find you can go farther after your run because the muscles are warm and flexible, but again. Don't force it. Great to have you join the group!!! Be safe, stay hydrated and cool.

Finished C25K W4D2. Ran through the neighbor hoods and to where the "running group" that I hope to join goes everyday at lunch when it's not 100 degrees. . I purchased a HRM from Walmart that has a chest strap! I LOVE IT!!!! Sportsline SX. Right now I have rave reviews of it from this mornings run. I learned some very important things this morning.

Here are the stats. Distance 3.78 mi Duration 50:29 Avg. Pace 13:21 min/mi Avg. Speed 4.49 mph Burned 632 calories Climb 135 ft.

I added some sprints in at the end to go farther. My sprints are probably what the Fast runners would call a light jog LOL!

Here are the stats from my HRM 

So the HRM did not agree with RunKeeper website. I like that I burned 109 Grams of Fat ahahahahaha..   This was the Walk/Run of the 4th week. Thank you for all your encouragement and support Gang!!!!

Haven't posted in a long time and just caught up on a few days worth. Great job by all! Makes me want to sign up for a 5k.

Had a good gym workout today with treadmill and weights. Achieved my best 1 mile treadmill time (11:47) of the year. Last summer I couldn't keep up with a 4.0 for a mile.

July was a good month with a 9 lb loss. I'm still over 300lbs and could  probably lose 20lbs or more in a month if I made the effort, but trying to cut out everything usually leads to disaster. I feel I can do a 5-10lbs per month pace and over time it should be a very significant weight loss.

Thanks, Chris.  The C25K program seems to be the common denominator in everyone's success.  I'll admit I don't do much stretching---before or after a run.  I'll implement stretching as part of my repertoire.  As far as my stride goes, I read "Born To Run" and have been trying to imitate the form he described.  I guess I'll have to get in touch with a running coach.  Anyway, thanks for the encouragement.  I won't quit.  Bryan

ZeroRez

Umm - yeah you broke about avery guidance known to running. Glad you're still with us!!

As far as stretching, there is no set guidance. it kind of falls within several camps -

1) You should do about 5-10 minutes of gentle stretching, transitioning into more vigorous calisthenics to warem the muscles and raise the heart rate before you run. After the run some gentle, slow stretches.

2) Some gentle, light stretching before the run, with extended, slow, deep stretching after the run.

3) No stretching before the run but begin with 5 minutes of walking, transitioning to a slow jog for a warmup. After the run some slow stretching.

4) Don't bother stretching, just warmup with walking and slow jogging before the run and jogging to walking after the run.

I have actually found I do better with something between camp 2 and 3. Sometimes I don't strecth at all before a run, however if I do have some tight areas I will do some light stretching on those areas. After a run I do some more extended stretching while the muscles are warm.

If I was a real competitive runner i would do a lot more, because I would be tearing out at a much faster pace relative my fitness and putting a lot more stress on my muscles. However since I generally run slow, and start and end my runs even slower, I have a natural warm-up and cool-down. The stretching afterwards does a good job of working the muscles and helping them actively recover from what I am doing. If I was trying to run a very fast race at a shorter distance - a 5k or less, I would warm up more carefully.

I think you just have to experiment to find out what works best for your body and the type of running you are doing.