Is couch to 5k possible

Ftw37

I was 212.5 pounds when I started C25K. I now regularly run 10km

AgentOrangeJuice

When i was 240 lbs, I had been doing DDP Yoga for 3-4 months, my cardio and core strength were improved greatly from my previous sedentary lifestyle, I hadn't done any running, and I decided to try one day, and I ran 4 miles (12 minutes per mile), I paced myself, didn't get fatigued really and only stopped because I didn't know how far I'd gone at that point and didn't want to be gone for more than an hour running. I'm down to 8 minute miles and have consistently placed in the top 25% in all the 5k's I've run.

My wife used the couch 2 5k app and had great success.

MaggieKillNMaul

tracymayo1 wrote: »

Is this program only available for cell phones? Looked over the site briefly and seems so as it works with or as an app. I don't own a cell, so curious...

You can go to the website: coolrunning.com, and they have the program listed there. Having a phone just makes it easier because someone tells you when to change intervals instead of keeping track yourself.

MaggieKillNMaul

You can do it! The beginning intervals are only a minute long....you can do anything for a minute!

zchastain

tracymayo1 wrote: »

Is this program only available for cell phones? Looked over the site briefly and seems so as it works with or as an app. I don't own a cell, so curious...

When i did C25K I didn't have a smartphone. I downloaded free podcasts that had music and direction on when to run, when to walk, etc. I got them at coolrunning.com and listened to them on my old-school iPod.

legowrangler

316 lbs here and i'm doing it

fatty1973

Most of what I have to say has been said by others, but here is my experience. Pick the right app for you if you are using one. I tried the NHS app and it just seemed monotonous, I listened to a couple of others and they didn't motivate me at all so try a few until you find one you like. I finally settled on Zombies, Run! C25K app and there are days when it bugs me but I know that it is better (for me) than others I have tried. If you find yourself telling your phone what it can do with the spoken instructions rather than giving it a go it's probably not the right app for you. There are DOZENS of them out there.

If you can then run with a friend as you can motivate each other. My running partner runs more than me in the freeform runs and I believe she could probably do the 5k sooner than I can, but if we didn't make each other run then we probably wouldn't run at all on rainy days. If you don't have a friend or family member who will run with you then try a local running club, or borrow someones dog!

Of course if you prefer to run alone then do that.

I have had good runs (oh, I felt so pleased with myself after them!), and I have had bad runs. On one occasion I had unexpected cramp in my buttocks which I have never experienced before and I stopped running immediately and stretched until it passed. I could possibly have finished the programme for the day but decided not to and to rest. Some days my knees hurt a little, on other days my shins or calves burn so I slow down. Listen to your body, push yourself but don't injure yourself.

As for sticking to the programme, be flexible. I had to miss a week of running and trying to carry on where I left off was tough so I went back and repeated the previous week. I felt no shame in it. Repeating a week and carrying on is better that giving in, and if for any reason I feel the latest set of drills are too tough I'll happily set myself back a week to build myself up.

The biggest thing for me is being aware of where I started from. I'm 41 years old, overweight, and hadn't run more than a couple of steps in about 20 years. At the start of week one I struggled to run for 30 seconds, now I can run for about 5 or 6 minutes (yes, I still have a long way to go) before I have to slow to a walk but I remind myself each time I slow down that only 5 weeks ago I couldn't have even come close to where I am now. It's okay to feel a little bit smug with your progress.

You might even find after a run that you can go a little further (This came as a real shock to me!). I run in a park about 400 hundred meters from home and tonight on the walk back, about 100 meters from home, I decided to run the last stretch. I got home without getting out of breath, a month ago I would have needed an ambulance!

Give it a go, pace yourself and be proud of each and every run you do, but most importantly, HAVE FUN!!

ShawnTX

It absolutely is possible. I was 220 and couldn't run 400m without stopping; feeling like I was dying. Ran my first 5k 6 months later. Listen to your body. If it hurts, rest and recover, then get back on the horse.

luv_lea

Absolutely love the C25K program!

RebelDiamond

Those running apps you can get for your smart phone will start you with something like, walk 5 mins, jog/run 1 mins, walk 3 mins, jog/run 1 mins, walk 3 mins... and so on for about 30 mins... they're usually 3 sessions a week and each week the intensity will go up, give it a go!
If you have no health restrictions and listen to your body you will be fine, just slow down when you need it and repeat the first sessions until you're OK with it

Beadzie

It is absolutely possible. I have a host of ailments, and I did it. I cannot physically run, but I can walk a 5k. I've done it twice this year, and plan to try to do 3 next year.

Christi102012

tracymayo1 wrote: »

Is this program only available for cell phones? Looked over the site briefly and seems so as it works with or as an app. I don't own a cell, so curious...

There are lots of podcasts out there that you can download if you have an mp3 player. Just Google "C25k podcast". Some have music, some have coaching to help you focus on your breathing and form.

_kingbooble

fatty1973 wrote: »

{snip}
Give it a go, pace yourself and be proud of each and every run you do, but most importantly, HAVE FUN!!

Thanks for your encouragement and app advice, and I am in very similar position just a bit older, but I am starting from scratch and take strength from your post. At the moment I am perfectly happy to give this a go on my own as there is no one in a similar position and I am definitely not ready to go out with a club I will be running in stealth mode as far from civilisation until I feel more comfortable. First proper go is going to be Sunday as family commitments till then.

goanothermile

_kingbooble wrote: »

I will be running in stealth mode as far from civilisation until I feel more comfortable. First proper go is going to be Sunday as family commitments till then..

I was about 206 lbs when I started a program similar to C25k. That was 6 years ago. I've run several 5ks, 9 half marathons and one full marathon since.

You can do it!

My pieces of advice:

- Before jumping straight into C25k, I'd suggest spending a couple of weeks with simple 20-30 minute walks at a steady (maybe even brisk if you can handle it) pace. Depending on your current fitness level, it shouldn't take long to master that before beginning C25k. Even if you can currently do a single 30 minute brisk walk with no problem, it is a little different to do 3 or 4 of them in a single week.

- Consistency is the key. Once you get going, it is really important to stick with your plan. You can't skip a week and then try to make it up by running/walking 7 days the next week.

- It might not seem possible, but the sessions get easier as you build endurance. The first few weeks are the hardest.

- Safety first. If you are embarking on an exercise program where you will be alone and far from civilization... make sure somebody knows where you are, when you plan to return, and how to get in touch with you. You need to have a plan in case you should become ill or injured. Something as simple as a rolled ankle could become a problem.

_kingbooble

goanothermile wrote: »

My pieces of advice:

- Before jumping straight into C25k, I'd suggest spending a couple of weeks with simple 20-30 minute walks at a steady (maybe even brisk if you can handle it) pace. Depending on your current fitness level, it shouldn't take long to master that before beginning C25k. Even if you can currently do a single 30 minute brisk walk with no problem, it is a little different to do 3 or 4 of them in a single week.

Current fitness is I try to do 5miles a day at brisk pace 3-4mph sometimes I manage 8 miles sometimes less and once or maybe twice I will do a 10 mile walk

goanothermile wrote: »

Safety first. If you are embarking on an exercise program where you will be alone and far from civilization... make sure somebody knows where you are, when you plan to return, and how to get in touch with you. You need to have a plan in case you should become ill or injured. Something as simple as a rolled ankle could become a problem.

Good point! although I exaggerate a bit when I say far from civilisation but none the less good call on leaving a route etc as hadn't thought of injuries..

DiabolicalColossus

I'm 32, 250 pounds and I just started a 5K training program.

I did my first actual set of intervals on Tuesday evening with my Sasquatch in tow to keep time and make sure I didn't keel over.

It was tough towards the end, but the feeling of accomplishment was unbelievable.

This can be done.

sofaking6

zchastain wrote: »

tracymayo1 wrote: »

Is this program only available for cell phones? Looked over the site briefly and seems so as it works with or as an app. I don't own a cell, so curious...

When i did C25K I didn't have a smartphone. I downloaded free podcasts that had music and direction on when to run, when to walk, etc. I got them at coolrunning.com and listened to them on my old-school iPod.

Here's the one I used, also a podcast but I like the music better: http://kissmyblackass.org/podcasts/

fionat29

Yes!!! Absolutely!! Just start at the beginning and keep doing the same day over and over until you can do that one then go on to the next. It's a brilliant programme and can lead to much better things. Please try it!

happyfeetrebel1

I used the actual C25k program by Zen Labs. I don't use a smartphone, but it's available on iTunes for my iPod. You can create your own playlist and it just tones down the music to give you instructions. It gives you a 5 min warmup and cooldown, and tells you when you're halfway (which I used as my cue to turn around when I was new).

I started in June and had to do every.damn.day. TWICE! Graduated on Labor Day weekend

Ran my first 5k on October 25th and you'd have thought it was a marathon, it felt so great.

If you'd told me (when I couldn't even do that first 30 seconds) that I'd be DOING around 4.5 miles a day now, I'd have laughed in your face.

Oh, and I've lost about 15 lbs

You can ROCK this!

fatty1973

_kingbooble wrote: »

. First proper go is going to be Sunday as family commitments till then.

Enjoy the run tomorrow and let us know how you get on.

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_kingbooble

Liftng4Lis wrote: »

Of course it's possible. It will take work, but you can do it!

I took no offence to this, short and to the point

Patttience

Why would you even want to? Its not necessary. You are not going to lose weight any faster and i'm one who believes that the impact of running on your joints when you are so overweight is risky. but its your body. If i were you i would stick to walk and for quite a while and then when your weight is down, start running.