Never thought I would be asking this...

misty589

I've always enjoyed exercising in the form of group classes and strength training, however after a divorce, remarry, and new baby I'm about as out of shape as I have ever been. I've been back at eating better, and exercising, but I have a far different goal and motivation than ever before and I don't really know where to start. I want to run. I've never ever liked running , and never had the desire to try, until now. This past summer my mother was murdered by her boyfriend. Next summer she will be honored in a 5k race to raise money for domestic abuse education programs. I really really really want to run it! She was also honored last year, but it was only 2 months after her death so I just stood at her mile marker greeting runners.
Any tips to helpe successfully do it? I know about c25k and tried it once before and failed. Although I wasn't motivated at the time, so maybe it'll be different. Is that pretty much the standard in learning to run? Are there any secrets? Lol just do it?

T0M_K

So very sorry to hear about your Mom. that is just horrible and something no one should ever have to go through.

its one step at a time. If you can swing it, a fitness band could help..i use the FitBit Charge HR. a visual record of how much you are or are not moving is a great motivator.

I see it as a total package deal however to include a good eating plan that will help you which you sound like you've started to accomplish. less weight many times can help alot with just how it feels physically to move. I did Cto5k a while but had to stop because my knees just hurt so bad. This time i just started walking AND bought a GOOD pair of shoes ($150 plus). That has helped me and now I can do a HIIT program on the treadmill (so cold up north at the moment) with relative comfort regarding joints.

Biggest thing is that you CAN do this!

Wishing you happiness and success!

instantmartian

Firstly, I am so very sorry to hear about your mother. That is just truly awful. I just recently lost my mom (almost four months ago) to pancreatic cancer. I know it's not the same, but it was relatively sudden and I don't think it's quite fully sunk in, yet. I cannot even imagine what you and your family have been through. I love that you are taking such a tragedy and turning it into something positive (awareness). My friends and I are planning on organizing a 5K in Mom's name to raise money for pancreatic cancer research and awareness.

I was athletic growing up and throughout high school, though I was never a runner. When I was in college, I would run a mile several times per week just to keep myself in some sort of shape. Then I graduated, and got fat. Well, not really fat, fat for me. I looked at myself in a photo from a cruise I had just been on (in 2009) and decided I needed to do something. I was absolutely shocked by the person I saw in that photo. It was awful. I decided the easiest way for me to get into shape was running. I never did a (the?) C25K program, but I know a few people who have and who have been successful with it.

I don't remember the exact plan I used when starting, actually, I may have used the Run Coach Pro app that no longer exists. However, this plan from the Mayo Clinic is very similar to what I used to get started:
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/5k-run/art-20050962

Good luck with your new goals!

Ninkyou

I'm sorry about your mother.

I would try giving c25k another go. It's a good structured training program. BUT, I also think you need to be "ready" for it. As in, you need to not literally go from the couch into 5k. I'd suggest working up your endurance and fitness a bit by just walking. Once you've got the distance down then try incorporating the 5k program.

mbaker566

I used the zen labs couch to 5k and liked it a lot. you probably won't run the whole 5k by the end-like most people. But it will give you a good base to start running

quiksylver296

I am so sorry for your loss of your mom.

I was never a runner. I HATED running. I never ran further than the 1.5 miles required at the police academy. One day, I was super stressed and thought "I'm going to go for a run." I ran EIGHT miles that day. It is so much more about your brain than about your body. Your body can do so much more than your brain will tell you it can. I am not a fast runner, about a 14 minute mile currently, but I run.

I think re-starting C25K is exactly the right way to get started. Good luck!

CollieFit

I am so sorry about your mum. What an awful thing for you and your family.

Regarding running:

- C25K is a programme which many people are successful with, but you can also devise your own run-walk programme based on perceived exertion, if you find C25K too demanding. Gymboss do great and inexpensive interval timers. https://www.gymboss.com/

- Good shoes are a must. Only because a shoe is expensive it doesn't mean it's good for YOUR feet. Go to a reputable running shop and ask for "gait analysis". They can find out if you pronate or supinate, which determines whether you need a neutral shoe, a shoe with moderate stability or a shoe with lots of stability.

- If you have the money get a heart rate monitor. Most people give up running because they simply start too fast. If you learn to run to a sustainable heart rate, then you have two benefits... 1) you can keep going for longer and 2) you won't build lactic, so your legs won't tire so quickly. Initially your sustainable running pace may not be much quicker than your power walking pace but THAT'S OK!!!! Speed will come naturally once your endurance grows.

Good luck.

CollieFit

quiksylver296 wrote: »

I never ran further than the 1.5 miles required at the police academy. One day, I was super stressed and thought "I'm going to go for a run." I ran EIGHT miles that day. It is so much more about your brain than about your body.

This "mind over matter" advice is a sure-fire way to injury, in particular if a newbie runner isn't mechanically efficient. To tell an unfit pronator to go out and knock out eight miles on no training and unsure biomechanics is really NOT advisable.

47Jacqueline

Starting a new activity is daunting. Break it into smaller goals. Buy new shoes, make a playlist (if you like using music), pick out a specific route (not 5 miles lol), commit to a start date and maybe a first week how many days, tell someone (accountability). Most people fail at setting a new habits because they don't spend any time making a plan.

AliceDark

I did C25K and enjoyed it (so that's what I recommend), but there are other programs if that one just doesn't work for you. Beyond getting good shoes, which are a must-have, the best tip I got when I started was to SLOW DOWN. This is the best piece of advice I got (I still say it to myself, sometimes over and over, depending on how I feel during that particular run): "running is a gait, not a speed." Go as slowly as you need to.

username301

As others have said though you dont need to do five 2k. The principal is sound.

If you have 4 months to get to 5k, you've got around 50 runs to get it right which should be plenty (3times a week for 16/17 weeks).

I'd suggest (and I am in no way a doctor or physical trainer) but I more or less did this and in four months was running 10k.

start by walking 5k - use your smartphone and try a fairly flat route.

2nd time, alternately jog (slowly) for 30secs and walk for a minute. -there are loads of timer apps out there.

If you made it jogging for 30secs without stopping for each jogging section great! Go to a minute next time. And then 1min 30 etc etc

Didn't make it? Not a problem just do the 30secs/1 min again.

Keep going. 3 times a week. So your runs will look something like this:

1. Walk
2. 30secs jog / 1min walk intervals
3. 1min jog / 1min walk intervals
4. 1min 30secs / 1min walk intervals

When you get to several minutes you can go to an extra 1min each run. Then 2minutes extra for each interval.

Carlos_421

First, I am so sorry about your mom. I'm glad that she'll be honored by this event and I'm sure she'd be proud of you for participating.

I recommend you give C25k another go. There are a couple of great apps out there for it.
Don't worry about how fast you go. Just focus on jogging/running when it says run and walking when it says walk and stick with it.
You can do this!!!!

There are articles and videos out there on proper running form/technique if you feel like you're struggling.
Don't deny yourself rest days.

Believe in yourself.

tnm7760

So sorry to hear about your mom. That's something no one should ever experience.

Start slow. Run considerably slower than you think you can. After finishing the program, slowly increase your speed.

The first time I tried C25K I started too fast. 5mph didn't seem fast, in fact, it's a pretty slow pace (relative do many runners). But I was out of shape so it was too fast for me. Every week when I increased my running times I thought I'd die. Ha ha ha. It was miserable. I got plantar fasciitis, but pushed through. I finished it, but it wasn't enjoyable so I eventually quit running.

A few months ago I started running again at the same pace. Plantar fasciitis set in, so my doc recommended I continue running but run SUPER slow. He said to keep my heart really rate low and take it easy. So, I was "running" at about 3.5mph. I ran for 1.5 hours! It was barely even a jog! It was embarrassing. I could have walked faster. But, I kept going for a long time. And my plantar fasciitis quit bothering me after a while (combined with some other treatments).

Every week or two I increased my pace by about .2mph. And I shortened my run times to about 35-45 minutes. I actually enjoyed it because I didn't think I was going to die. I was able to enjoy my own thoughts, my music, and my accomplishment, even if it was embarrassingly slow at first.

lorrpb

I'm sorry that you had to experience this tragedy. You have received much good advice. You are still fairly young do its lonely you can go this. But if you can't run a 5k or decide you don't line if, it's perfectly fine to walk all or part of it. No shame in that. Your mom will sitill be proud.

farmerpam1

So sorry to hear about your mother. All of the advice given sounds good. I'm not a runner, hate running. But with that said I did do two small runs last summer. (One was uphill and I walked most of the way.) I started out walking, everyday. Everyday. And to my surprise I got better and better. I came to look forward to my walks. Then I started hiking and that was even more fun. And both of those you can do with your baby if you can't find the time to be alone. My advice is to start slow and keep at it. You will notice, over time, that you're getting stronger and stronger. Good luck to you.

misty589

Thank you all for the advice. I'm going to look into some new shoes and start slow. Outside is a no-go this time of year, but I have access to an indoor track and treadmill, though I'm not very comfortable with the treadmill lol

TR0berts

In addition to what everyone else has said, you don't necessarily need to run the 5k. There are quite a few people who just walk the 5ks, because that's what they want/are able to do.

If you can run it all, great. If you can run part of it, but walk the rest, great. If you only walk the entire thing, great.

Laurasparkle90

One thing to remember with c25k is you can repeat days, you don't need to do the whole thing straight through. I'm on week 4 day 2 now but spent probably like 2 weeks on week 3 - you really can set your own pace with it. This is the furthest I've got with it, like others said I think you've got to be ready to commit to it. Best of luck - make your mum proud

misty589

I don't want to walk it. It sounds kind of crazy, but I need to run it. I feel like I really need to do something really hard for me, to struggle a little and see the results. I really think it will aid in the healing.

meritage4

Is there a running shoe store near you with a learn to run clinic? The goal of that is 5k and you get to run with people.

meritage4

OK I googled based on your city-your local running room runs a learn to run clinic starting in march. Even the learn to run clinic with have levels so use February to get started. Try the c25 program or just run 30 seconds walk a minute. I have taken the RR Clinic. It's worth it.

angelexperiment

I did zen labs c 25k I did my 5 k before I finished it at about week 10. I was about running a 20 minute mile but I did it the whole way! You will be so proud and your mom will be too. I'm sorry that happened to her.