Non-runners success with C25K???
Replies
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I will add, look up parkrun ( www.parkrun.com )
I don't know if you're in the US (very few) or in the UK (a lot of them) or elsewhere.
If there is a parkrun close by, go to it!!!!
If it's anything like parkrun in Aus you will find people of ALL levels there, those that can blitz the track to those that walk that track and can take 1hr+ to finish 5km. The amazing thing is, that those that blitz the track are usually still there to cheer on those who take an hour + and if it's an out an back or loop track that see's you crossing paths, your arm gets tired from all the high 5's!!!0 -
If you're not feeling comfortable, then slow down some more. Even though the app is called C25K, it actually more Couch to 30Mins running, regardless of the variation. The Zombies to 5k app is pretty cool, I am planning on picking that one up again soon on my trail runs.
You're better to go a bit too slow and keep running, than to go to fast and burn out. You can work on speed once you finish the program.
This.
I was a non-runner. I'd tried to learn to run a few times over the years but with no success. About 2 years ago I thought I'd give it one last try and found C25K. I now run 3x a week, at least 5K, and enjoy it.
The key of this program is to run slow. If you are having difficulties, slow down some more. The idea is to run the time; not the distance. Speed will come with time....usually after the program.
While training I found this group on MFP that is very active and supportive: http://www.myfitnesspal.com/groups/home/30-couch-to-5k-running-program-c25k
Hang in there. You can do this.0 -
I am not a runner at all but decided I can do the couch to 5k. I keep telling myself that some people are built better for running but that doesn't mean I am not capable of running. I am on week 2 day 2 of the couch to 5k. I have told myself if it is too hard, I will do week 2 twice, week 3 twice and so on. Some of us need a little more practice than others0
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I'm doing it on a treadmill at home (God knows I'm not ready to wobble run in public yet!) & I have slowed down considerably since the last time I tried it. My running blocks are at 7.4k whereas the last time I did it I tried running at 9k. I get really bad case of jelly legs though & it scares me that I might fall off & hurt myself. I'm 1.65m tall (5.4ft) so I don't have a very long stride. Do you think 7.4k is ok or even slower??
Slower. While training, I started at about 5.8K/hr and ended around 6.1K/hr. I may be slower than you and you may find your comfort level to be faster than mine but 7.4K/hr is too quick for the beginning of C25K.
A simple test is to speak while running. If you can speak a short sentence without effort, you're doing okay. If it takes effort or you can't finish the sentence, you're going too fast.
Don't worry about going out in public. It's always hard at first. You feel that everyone is staring at you and laughing. They aren't. Everyone I've met, even when I wobbled and tottered and stumbled along, was friendly and encouraging.0 -
I was a total non-runner (and smoker to boot!) when I started a c25k programme. Started in February 2013, struggled running for even 30seconds. It was cold, it was dark, it was miserable. But I kept at it, and by early May I'd completed the programme. I did my first 5k race at the end of May, and as it was part of a series I did 3 more over the summer. By August, I'd shaved off 4 mins from my 5k time - and more importantly I'd caught the running/racing bug.
Fast forward to today. I've lost 20lbs, and packed in smoking. I've ran in 30 parkruns, 5 5k races, 3 10k races (4th this weekend), a half marathon and I'm now training for a full marathon in September. That'll be near enough 18 months, going from huffing and puffing at less than a minute ran, to running for over 4 hours and 26 miles. If that's not success, I don't know what is
If you're finding it difficult, don't be afraid to go slower. slow your pace down, right down, to as slow as you can run without walking. Hell, even slower than walking if you want. Speed doesn't play a part, just getting out there and running is what's important.
Also don't be afraid to repeat weeks. My c25k plan was 9 weeks long, I took 11, as I had to repeat a couple of weeks. There's nothing wrong with it and it more often than not helps you to be a stronger runner.0 -
I was definitely a non runner before C25K, it took me two attempts to get through it, and finding parkrun definitely helped me with keeping up with the running.
I am now a Runner, no two ways about it. I'm running 3-4 times a week, averaging around 30km/19miles as I now work through the Bridge to 10K program.
I suffered during program, days where I swear I was running slower than I could walk. Days where I had to tell myself on x minutes until I get a break. I swear some days I almost jogged on the spot, but I persevered, made it through and kept running. I am ever so glad I did.
The biggest tip you will get from pretty much everyone who has been through the program, or is an experienced runner is SLOW DOWN. If you feel good, still slow down. You'll get through it and you'll feel better for it.
I'm doing it on a treadmill at home (God knows I'm not ready to wobble run in public yet!) & I have slowed down considerably since the last time I tried it. My running blocks are at 7.4k whereas the last time I did it I tried running at 9k. I get really bad case of jelly legs though & it scares me that I might fall off & hurt myself. I'm 1.65m tall (5.4ft) so I don't have a very long stride. Do you think 7.4k is ok or even slower??
You should be going slow enough to hold a conversation.0 -
I did the Zombie C25k as well...it's hysterical. Laughing while running is good. And once you get past the 5k part, you can do the whole zombie running app which is also fun.0
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I will add, look up parkrun ( www.parkrun.com )
I don't know if you're in the US (very few) or in the UK (a lot of them) or elsewhere.
If there is a parkrun close by, go to it!!!!
If it's anything like parkrun in Aus you will find people of ALL levels there, those that can blitz the track to those that walk that track and can take 1hr+ to finish 5km. The amazing thing is, that those that blitz the track are usually still there to cheer on those who take an hour + and if it's an out an back or loop track that see's you crossing paths, your arm gets tired from all the high 5's!!!
I'm in New Zealand 0 -
Thanks everyone, all this advise has been very encouraging.
I'm glad I'm not the only person that's had to stretch out the program by a few weeks. I will readjust my speed; it seems that's likely to be part of the issue. Also a few of you made a comment that its a mental push as well. I do agree I need to get my head in the game more than what it is; change the 'I cant' to an 'I can'. I will keep plodding & post again in a few weeks to let you know how I'm going.
Kaz :drinker:0 -
I completed it when I was 235lbs. I repeated weeks a few times. The official website for couch to 5k explicitly tells you to do that if you need to. Move ahead only when you feel ready.
If you are struggling with the early weeks, you might need to slow down during the running portions if you really can't break through. I think when I completed it the first time, I was running 14min/mile and found that I could walk the same speed as I could run.0 -
I will add, look up parkrun ( www.parkrun.com )
I don't know if you're in the US (very few) or in the UK (a lot of them) or elsewhere.
If there is a parkrun close by, go to it!!!!
If it's anything like parkrun in Aus you will find people of ALL levels there, those that can blitz the track to those that walk that track and can take 1hr+ to finish 5km. The amazing thing is, that those that blitz the track are usually still there to cheer on those who take an hour + and if it's an out an back or loop track that see's you crossing paths, your arm gets tired from all the high 5's!!!
I'm in New Zealand
Well if you're on the North Island you're in luck, South Island only has 1 event so far. Even if it's a bit of a drive and you only make it once or twice a month instead of weekly, do parkrun you won't regret it!
http://www.parkrun.co.nz/events/0 -
I will add, look up parkrun ( www.parkrun.com )
I don't know if you're in the US (very few) or in the UK (a lot of them) or elsewhere.
If there is a parkrun close by, go to it!!!!
If it's anything like parkrun in Aus you will find people of ALL levels there, those that can blitz the track to those that walk that track and can take 1hr+ to finish 5km. The amazing thing is, that those that blitz the track are usually still there to cheer on those who take an hour + and if it's an out an back or loop track that see's you crossing paths, your arm gets tired from all the high 5's!!!
I'm in New Zealand
Well if you're on the North Island you're in luck, South Island only has 1 event so far. Even if it's a bit of a drive and you only make it once or twice a month instead of weekly, do parkrun you won't regret it!
http://www.parkrun.co.nz/events/
Thanks!! I will look into it. :happy:0 -
I did the c25k back when u started trying to lose weight. It was tough but once I figured out how to run slow it got a lot better. I now run 2 5k's a week and one long run on the weekend and look forward to most of them . 0
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I started out as a total non-runner. I had tried to get into running a few times and hated it.
Then I decided to give it one more shot. Went to a specialty running store to get good shoes and followed C25K. I did the plan (though it took me extra time, too and I was pretty slow at first; ran around 4.2-4.8mph during much of the program). I started it in January 2013. Since then I've run four 5Ks with a 29:20 PR (next goal is sub-28) and ran my first 10K in May. Still not the fastest runner by any stretch but I've done better with it than I had expected!
Also, I did almost the whole program on a treadmill, then right when I ended I did my first 5K race outside. Since I was so slow, I was just hoping to run in about 40-45 minutes but did that first race in 36:05 even though I wasn't used to hills or running outside.
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A lot of people have already chimed in with fantastic advice, but I just wanted to add my voice as well. Running was terrible when I started! I didn't think I would ever, ever be able to do it. In fact, I only ran 3 miles ONCE before running my first 5k.
My advice is that even really good runners have really bad days. One day you might run 3 miles and think it was going pretty well, and a few days later you might not be able to get into a groove and give up (or want to give up) after a mile. It happens! Doesn't make you a bad runner! Just keep pressing on and sticking with it (SLOWLY!) and you will make it!0 -
I live in Australia and I really want to do a park run! Oh my, this makes me feel so much better about it cause I was super worried that I'd be too slow and it would be embarrassing.0
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Never was a runner.. first time I every really did was when I started c25k. I have to be honest I love running now. I moved on to the c210k app after that. A small foot injury is curtailing my running now but as soon as Im able Ill be back at it again. My plan is to start the program over Not the fastest runner but I don't care
There were many times I was painting and looked like a hot mess when I was running. Also there were plenty of times I thought I couldn't ever make it past the next week. Repeat weeks or days when you feel you need to. Its your program customize it the way you want. Good Luck and Happy Running0 -
I will add, look up parkrun ( www.parkrun.com )
I don't know if you're in the US (very few) or in the UK (a lot of them) or elsewhere.
If there is a parkrun close by, go to it!!!!
If it's anything like parkrun in Aus you will find people of ALL levels there, those that can blitz the track to those that walk that track and can take 1hr+ to finish 5km. The amazing thing is, that those that blitz the track are usually still there to cheer on those who take an hour + and if it's an out an back or loop track that see's you crossing paths, your arm gets tired from all the high 5's!!!
I live in Australia and I really want to do a park run! Oh my, this makes me feel so much better about it cause I was super worried that I'd be too slow and it would be embarrassing.0 -
life-long non-runner. started c25k weighing in at 200 about a year and a half ago. now run about 25 miles a week. don't love it, but love eating, so its my motivation.0
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I went from being a never-ran-for-or-from-anything-in-my-life to completing the C25K program last October, running a 5K race, increasing mileage to 6.1 miles and running a 10K race and then increasing mileage until I almost got to completing training for a half marathon.
I stopped because I realized I loved lifting weights more and racing just wasn't my thing. I still run up to 4 or 5 miles, usually keep it at 3, but I may pick it back up again in the fall.
My point is yep, you CAN train yourself to run even if you have never done it before. What worked for me:
1. I started running after I lost a considerable amount of weight. I don't promote running when someone is rather heavy.
2. I bought my shoes at a running store after having my gait tested as well as pronation, etc.
3. I started slow. My focus was going farther rather than faster initially.
4. I still take it slow when I need to although I now run sprints and do well.
5. I never ran a race to beat anybody else or establish a PR. I run because I like it (I still don't love it!) not because I'm being chased or chasing something.
6. I put a lot of attention on form and watched many, many youtube videos to learn how to run or even jog properly, how to breathe properly, how to place my feet on the ground properly. That was so important and helpful to me.
7. Running can make you hungry. It can make you very hungry so watch your calorie intake.
8. Edited to add: I have never experienced runner's high. Not once. I like how running makes my body feel when I am done but I've never experienced the peace out feeling or rush some say they feel. It's still an activity that requires effort on my part.0 -
I am no longer a non-runner, but I used to be! I unsuccessfully attempted C25K on more than one occasion before running stuck for me. I think it probably could work, but it has to be done right. I think the biggest enemy is going too fast...and that's whether you start running with C25K or just head out. My first successful run almost 2 years ago, at 50 lbs heavier than I am now, was quite possibly the slowest mess you've ever seen trucking around a lake on a 1.2 mile loop. I went with a friend. I never would have made it without her. She kept making me slow down. I couldn't believe I "ran" (and by running I imagine it probably looked more like speed walking with running motions) the whole loop. I hadn't run a mile in nearly 2 decades prior to that, and I only did it then because we had to do it for a fitness test in 7th grade. I never thought I could be a runner. 2 years later I'm 50 lbs lighter, and I can run a 5K easy peazy...do it several times a week. I'm working toward a half this fall. So, here are my personal tips for success:
1. Before you start, get yourself some good running shoes. Go to a specialty running store and let them watch you walk and such and help you pick the right pair. I'd have never made it otherwise.
2. Slow and steady may not win a race, but it'll get you across the finish line, as opposed to the huffers and puffers who run too fast and run out of steam (which is what I see most often with C25K failure...and was my mistake too).
3. For me, I rotate interesting places to run. If the loops are too small, or I have to backtrack, I get bored and want to quit.
4. Music you like. I found I could estimate how far I had been, or motivate myself to go "one more song" with music playing better than without.
5. For me it was about distance, not time, which is not the same thing C25K used. The one I tried to use had me running a 5K WAY faster than I was really able, by ending with me running like 30 minutes straight, but that was too fast a 5K pace for me. I still don't do one quite that fast. My first 5K took me 37 minutes (and it was in like 95 degree heat and I've never been prouder! ) and I wasn't last! Pace improves over time. The important thing is you're moving!
Good luck!0 -
life-long non-runner. started c25k weighing in at 200 about a year and a half ago. now run about 25 miles a week. don't love it, but love eating, so its my motivation.
I love food too!!
That's why I wanted to kick my exercise up a notch & do C25K. Now that Ive lost a reasonable amount of weigh my exercise doesn't allow me as much caloric kick back so I cant rely on that to allow me to be able to eat more. I figured if I was running I would burn more & subsequently be able to eat more & still stay under my daily calorie setting. 0 -
I have good shoes. I dropped a small fortune on them as well but I have a wide set foot so most normal trainers don't fit quite right. I have pretty good balance (according to all the scans they did.) & don't seem to lean out to either side of my foot too much so that's handy. They are super comfy so I'm glad I got them. I'm sure they will be helpful in the longer term.0
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Congratulations to Everyone on here that has come in with their own story, advice or even just motivation. This shows we are not the only ones who at first were embarrased to run outside etc.
I often see people who wouldn't be classed as the sporty type out there doing their run and yes you see the odd person staring but you know what, that person who is their trying to change their life is worth 10 of the person who stares. Good luck to everyone with their running. On a personal note I got in from work yesterday to find my pack for The BUPA Great North 10k race which is my warm up for the BUPA Great North Run (Half Marathon) so 19 days until the 10k and I am estimating a time of approx 65mins.0 -
I personally wouldn't do anything that I wasn't enjoying.
If you really have a burning desire to run, then why not try it again in 10kg time... In the meantime, eat well, keep a deficit and do some other activity that you enjoy.
Or, if you have a burning desire to run NOW - then it might be your form that needs work. I am also pretty sure that the programme suggests repeating weeks if you feel you aren't ready to move it up a notch, so don't feel pressured to do it in the time suggested. It takes longer for some people.
Whatever you choose, be careful not to injure yourself of you will be out of action for possibly longer than you think.0 -
I would also look at the times that are best for you to run. I am better in evenings, my body seems to react better when I have eaten well throughout the day rather than 1st thing in the morning having just had breakfast. I have done the C25k programme and got out of the habit so I am back on it. Treadmill or road running you can do it but if you need to repeat don't beat yourself up. I have very little cardio fitness so it takes me a lot longer than most to get into it. I can now run for 2 x 10 min slots which for some isnt great but for me its massive!
i also found to pace myself I chose music that was a little bit more chilled, I was trying to keep up with the music.
Dont give up it will be a massive acheivement when you complete it x0 -
Running is a type of gait, not a speed.
I think I just heard my brain click over to understanding mode. I am going to start C25K on Sunday and after numerous fumbles, I think I just got it.
I was thinking about just modifying the program as walk casual/walk more briskly for the alloted time. I am 260 and think I need to lose more weight before I can comfortably put myself there.0 -
I'm going to recommend you go here and follow this guy's advice: http://www.jeffgalloway.com/training/run-walk/
He's been training runners of all levels for a long time, and his primary concern is avoiding injury by not overdoing it.0 -
I'm going to recommend you go here and follow this guy's advice: http://www.jeffgalloway.com/training/run-walk/
He's been training runners of all levels for a long time, and his primary concern is avoiding injury by not overdoing it.
Lots of people like the Galloway method, lots of people don't. It does tend to get a little religious for it's adeherents though.
Personally I found that once I'd finished the C25K plan, and then consolidated on that for six weeks or so using the NHS C25K+ podcasts that the run/ walk thing didn't work for me. I went onto a 10K plan that reintroduced walk breaks and I found myself very uncomfortable with them.
Even on Sunday when I did an eight mile session I stopped for a couple of minutes about 5 miles in, to eat a gel and drink some water, and then starting up again was quite uncomfortable.
That's not to say that I don't now walk when I'm out on one of my long runs, 8-12 miles, but I do that on my terms. It means I can enjoy the run rather than counting short periods of run/ walk.
And with respect to the earlier question, I started using C25K about 15 months ago as an adjunct ot losing weight, at around 200lbs. I've lost nearly 3 stone, and realised that what was more important to me was running performance than weight. I'm now on half marathon distance and really enjoy my long runs through forestry and offroad.0
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