Advice from Runners

petitchatnoir41

I am planning to start couch to 5k. Any advice from runners?

I am type 2 diabetic and eating what I need to is a particular concern.

JustSomeEm

When you start C25K, during the run portions if you find yourself so out of breath you have a hard time running, you're running too fast. Most new runners have a tendency to start out too fast (I've been running for years and sometimes I still do too). The important part is the running motion, not how fast you're going. SLOW DOWN! Speed will increase naturally the more you run.

For your diet - you should be good to go as long as you've got a relatively healthy diet. Unless you're a distance runner, no special foods or meals necessary (and not even all the time then).

Welcome to the running community!

spiriteagle99

C25k is a good plan to get you started. As stated above, run the running portions very slowly. It should be an easy jog, not a sprint. Don't worry about your speed, that will come with time as you get more efficient. If you need to repeat days or weeks, do it. Stretch after your runs, not before. That's what the walking 5 minutes is for.

MelanieCN77

Run slowly, as said above, and get some shoes that aren't "athleisure" sneakers.

Jthanmyfitnesspal

Don't feel like you need to do the workouts in sequence. You can stick to a particular workout and do it as many times as necessary. You can go back to an easier workout if the next one is too hard.

In fact, you may find you never "make it" to 5k. But, lots of people think that walk/run intervals are the way to go. Check out "The Run Walk Run Method" by Jeff Galloway.

If you live near a track, you can start there. The advantage is that the surface is completely flat and slightly springy. If you don't have a track, choose as flat a course as possible. Doing some of the workouts on a treadmill is also helpful.

PS I used the Zenlabs app.

jh270593

I've recently started doing parkrun every Saturday. It's a walk, run or jog 5k every week. I've managed to go from 46 min to 39 min in about a month. No pressure to run/walk, you can do it at your own pace!

AlphaHowls

@rheddmobile
Think you might know this best.

rheddmobile

Hi! I’m also type 2. Are you on any particular medication? Do you take your blood and are your glucose levels well controlled?

Every diabetic is different in how they react to exercise - some diabetics find that elevated cortisol levels from the stress of hard exercise can raise glucose levels. Others, like me, have their levels drop steadily while running. You should test more often than usual until you know how it affects you.

I’m on metformin but otherwise controlled through diet and exercise. I have found that what works best for me is timing my meals and snacks around my running. I have something like an orange before starting, and then a higher carb than usual meal after running. Up to about an hour and a half I don’t need to fuel during a run, but for runs longer than that, I eat Clif Blox. I also find that after a very hard or long run my glucose is lower than usual for about twenty four hours.

If you are keto adapted, all the rules are different.

TeenaMarina

I'm starting C25k also. I've done the first two, and I swear my "run" (jog/stagger) is slower than my walk, lol.

MelanieCN77

TeenaMarina wrote: »

I'm starting C25k also. I've done the first two, and I swear my "run" (jog/stagger) is slower than my walk, lol.

Did you see Brittany Runs a Marathon? There's a scene where she and her running buddy are chugging along all sweating and struggling and a couple of kids pass them, walking. I lolled.

SummerSkier

All good advice. In hindsight I wish I had kept track of my mileage during my initial couch to 5K program I started in 2017. I only began using map my run afterwards, and being a data crazy fool I missed out on what I had done for the 2 months. As folks have said take it slowly. It sounds like the type 2 makes it a little more tricky to manage things. When I started I did half of each workout per day for a while. I also still use the ap although I actually run more daily but I use it for rest days or for sprint workouts as I like the timers on it. Run 2 minutes, walk 1 etc... which are great for farklet type speed days. There is also a group on here specially for C25K folks which you can join for motivation. Best of luck!

petitchatnoir41

@rheddmobile

My medication is Trulicity, metfromin, short and long acting insulin. I check my blood sugar regularly. I'm what is described as a "brittle diabetic" to make the explanation of what I deal with shorter. I typically drop in sugar levels when I workout. I used to have a Dexcom Continous Glucose Monitor (misdiagosed as type 1 so I had machines, long story....) so I saw how my body reacted to workouts.

I am seeing my endocrinologist in about a week and will discuss what needs to be done about medication adjustments. Before I took out my insulin pump to workout to not go low, now I haven't a clue how to deal with it. I'll be careful, and bring juice with me until I see my endo.

mbaker566

i can't speak to the diabetes part
but run slower than you think you need to. run according to the plan. i would strongly recommend going to a local store and getting fitted for running shoes. local stores are also a great resource for local running groups, workshops, and fun runs