I've lost 20kg... now looking to a 10K run

Jaleofrison

Hello there,

This is my very first post in here (also sorry for my bad English)

During the last 6 months I've lost about 20kg (44lb). In February my weight was 106kg (233lb), my goal was to achieve 85kg (187lb) by December, but I've achieved that goal now in August.

I'm quite pleased with that, but it's not enough now that I've lost all that weight, I'm looking into something even better (especialy because some parts of my body, like lower tummy and buttocks, are still flabby). For starters, losing other 5kg (11lbs) would be great.

But my other goal is to try and run my very first 10k (6miles) race, but I'm not looking into achieveing that goal so fast (maybe spring 2018, when races and marathons get started here in Spain). The thing is, nowadays I'm barely able to run a 2mile distance at a silly speed of 8~8.5kph (5~5,3mph) and I get tired fast and feel like knees are burning...

What should I do during the next 6-8 months to be able to achieve that goal? What kind of routines? Are here any other runners who started from scrap and could help me a bit?

Thanks!

TavistockToad

Start c25k or c210k to improve your running.

Jaleofrison

As that on Google Play too?

enyagoboom

Hi Jaleo! Your english is much better than mine and I'm a native speaker

There are different apps for C25K training. You can do a search on Google Play for C25K training and they will pop up. Also check out the C25K groups in the group section. I personally do the Zombies, Run training because I like the story and it syncs with my music.

Good luck and keep up the awesome work!

Jaleofrison

Woah I'm quite lost with all that apps thingy, since Im quite the anti-cellphone guy but I must go with the times hehe. I'll look into that, either the c25k or c210k apps as you and Tavistock suggested

Jaleofrison

On the other hand, I'd also appreciate personal opinion and advice thou

girlinahat

You can probably find a PDF version of c25k (couch to 5k) somewhere and print it out - that's what I did when I started it on a treadmill.

It's a nine week programme that gradually builds you into being able to run continuously for 30 minutes. The first workout you run for 60 seconds and walk for 90. You do three workouts a week with rest days in between.

Things to remember - run slowly. You may find you are 'running' slower than you are walking. That is okay. Run at a speed where you could sing without being out of breath.
Get decent running shoes from a proper running store and use them only for running
Rest days are important. Rest days are when your body starts to make the changes it needs to to let you be able to run more next time.
Forget speed. Really forget speed. Ignore what speed others run at. Run slowly. Speed will happen later.
The c25k programme will get you to a point where you are able to run non-stop for 30 minutes. That may not be a distance of 5k but that's fine. From there build distance, maybe look at a couch to 10k programme.

There are quite a few threads on MFP with people at different stages of the programme and it is worth searching for those threads and having a read

Of course you don't have to follow a c25k programme or even a walk/run programme at all, but the General principle of starting running are the same.

I learnt a lot when I started from threads here. Especially the bit about running slow. Enjoy b

Jaleofrison

Thanks for the heads up Girlinahat!