REAL C25K Training

tdoerr2

OK I just did first "REAL" C25K training. 20 minutes walking with 1-20 second jog, 1-15 second jog and a final 5-second jog. My legs are jelly and shaky. My neck hurts, my hips and knee are burning like fire. My teeth even hurt. And probably will not be able to move a week and alas! This is where I usually give up.

Angimom

DO NOT QUIT NOW!! STARTING IS SERIOUSLY THE HARDEST PART!! and if you keep moving you will not be as sore as you will be if you quit now. REALLY. When I first started doing squats, my legs were on FIRE all day, but I SLOWLY got out of bed the next morning, hating every screaming muscle in me and stretched and worked out, AND IT HELPED!!! YOU CAN DO IT!! WE ARE ALL CHEERING FOR YOU!! PLEASE DON"T GIVE UP NOW, YOU STARTED!!!

Strobins05

Don't give up! Take a long bath for the aches and pain! Give urself a day rest and resume again! But do not give up, good luck!

MrsCon40

"REAL"?

I thought the first day of C25k is "Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes."

Any way... if it is that stressful on your body I would recommend getting your fitness level up so that you can walk very briskly for at least 30 minutes before you add running intervals. When you do your "running" intervals, go VERY slowly. You should be able to hold a conversation. It's not about speed - it's about conditioning.

Good luck!

:flowerforyou:

CaptainGordo

Don't give up, kiddo! Consider walking for couple of days, and then giving it another swing. Maybe limit it to only one jogging segment for a while. Remember that you can do this program at your own pace -- it doesn't have to be 9 weeks!

A public C25K support group has been set up, and you don't need an invitation to join: http://www.myfitnesspal.com/groups/home/30-couch-to-5k-running-program-c25k You'll find tips and success stories there. Join us!

Don't give up! :drinker:

FatUncleRob

Don't give up and, remember, the walking is MORE important than the jogging when you first start out.
Keep at it and it will get easier.

Congratulations for getting started! :flowerforyou:

FAVOLOSOMII

OK I just did first "REAL" C25K training. 20 minutes walking with 1-20 second jog, 1-15 second jog and a final 5-second jog. My legs are jelly and shaky. My neck hurts, my hips and knee are burning like fire. My teeth even hurt. And probably will not be able to move a week and alas! This is where I usually give up.

TOTALLY understand! But you know what else I understand? You're here because you want the support and you want to reach your goal.

First of all, I'd make sure I'm not pushing myself too hard. I mean, you DO NOT want to have a heart attack or something... Then, after my doctor gives me the go ahead, I'm start off briskly walking for 15-20 minutes and add 5 minutes each day until I reached 30. Take a break in between each day though because you don't want to injure or overwhelm yourself.

THEN I'd approach the program again. When I first started it, I stayed on W1D1 for 2 weeks. Work at your own pace. And remember, if you fall out of the saddle, dust yourself off, adjust the saddle and get back on for the ride of your life to your weight loss destination. WE'LL BE RIGHT HERE CHEERING YOU ON!

tdoerr2

"REAL"?

I thought the first day of C25k is "Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes."

Any way... if it is that stressful on your body I would recommend getting your fitness level up so that you can walk very briskly for at least 30 minutes before you add running intervals. When you do your "running" intervals, go VERY slowly. You should be able to hold a conversation. It's not about speed - it's about conditioning.

Good luck!

:flowerforyou:

The "REAL" was for me. I walked a good 5 minutes before I jogged, but after the last stint of jogging could not go on. Sat on neighbors steps then walked home. 280 pounds hits pretty hard and I need better shoes.

ardavis23

This is what I thought as well...
That is the App I use

Contrarian

OK I just did first "REAL" C25K training. 20 minutes walking with 1-20 second jog, 1-15 second jog and a final 5-second jog. My legs are jelly and shaky. My neck hurts, my hips and knee are burning like fire. My teeth even hurt. And probably will not be able to move a week and alas! This is where I usually give up.

I would suggest that for the time being, you focus on walking. You can burn a lot of calories by walking briskly. I'm worried about the pain you are in. There is no rush for you to become a runner. Build your endurance gradually, and avoid injuring yourself.

You did well. Please don't give up.

pshearer7777

"REAL"?

I thought the first day of C25k is "Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes."

I think she put "real" in quotes because it wasn't part of the "official" program, but instead her modification to try to work up to the program, but that the workout was part of her overall plan to be able to do the 5k.

Fochizzy

Try the whole thing SLOWER. You don't need to jog walk if it puts you in that much pain. Try walk, power walk! The endurance comes slowly, but injury is clearly not the plan. Did you consult a doctor before beginning?

Megan2Project

I started my couch to 5k program at 287lbs. I have now completed it, and can run 4.25 k, hoping for 5k by end of week


If you are having a hard time with 5sec to 20sec jogging you are either going too fast, OR you need to improve your walking and stamina that way first. Maybe put it on hold for a few weeks and do a little pre-c25k training?

Sometimes it gets REALLY hard... those are the times I have surprised myself by pushing on and telling myself that if they can do it on Biggest Loser, then so CAN I!! You can too, even if it takes a little longer than you would hope!

IronmanPanda

Try walking first. The worst thing you can do is rush into running or jogging. The number 1 error for all beginner runners is doing too much too fast.

Before I started C25K I was walking 3 miles a day and slowly built it up to walking 9 miles a day over a period of months.

Slow down, take it easy and it will come easier for you and you'll have to worry less about injuring yourself.

thcri

Try walking first. The worst thing you can do is rush into running or jogging. The number 1 error for all beginner runners is doing too much too fast.

Before I started C25K I was walking 3 miles a day and slowly built it up to walking 9 miles a day over a period of months.

Slow down, take it easy and it will come easier for you and you'll have to worry less about injuring yourself.

Ditto!!!! And the last thing you can do for yourself and family is don't quit. Take a day rest if you have to but otherwise I would go out tomorrow again and skip the jogging. Walk Walk Walk Walk, if not for yourself do it for the ones in your Avatar. They need you.

catherine4211

I am not a runner (although I dream of being one) and sometimes when I walk too fast the pain is unbearable. So I can imagine what I'd feel like jogging. Take everyone's advice and do it at your own pace. Who cares how long it takes - what's important is the end result!

thcri

One other thing, you did not get to where you are today overnight and you sure as heck will not change it overnight.

CathiAnne

You are one brave girl. I don't ever plan on running; I will stick with walking. I agree with some of the others who posted that you should probably walk before you start running. Maybe you started a bit too soon and did not build up to it and, therefore, you are in pain. Ease into these things. Rome wasn't built in a day. Keep moving though you goddess!!!

sdwelk11

I agree with the person that said to start with walking. Build up your indurance first and then try the C25K. I just completed week 1 day 1 of the APP and am proud of myself but it didnt come without trial and error first. I wasnt able to do this before but for weeks I walked on the treadmill and built myself up to walking 3 miles in 45 minutes with an incline. U need leg strength before you can start running! Go a couple steps back and work on your walking and then once you have the leg strength that you need start the C25K again. Its nothing to beat yourself up over. Its baby steps!!!

jskaggs1971

I know the first few days or weeks hurt. It's critical for you to move around on the following day to recover. Healing comes from moving blood around, even if it's just a short walk. You CAN do it. The hardest part of the battle is the battle in your head to make yourself go move more, even if you don't think you want to.

And yes, good shoes are critically important. Don't skimp.

paulwgun

Like all the good advice on here WALK, WALK, WALK as someone posted about walking 3 miles a day small steps lead to bigger ones you will loose by walking then increase to a brisk walk and rest between walks resting is important for recovery I discovered this after doing day 1 of C25K I felt so good within myself that I thought I could do it again the following day. I failed miserably and took 3 days off recovering ( i suppose in my mind I'm still a 25 year old ) Keep at it your in the right place here for support good luck

l3ugjuice

The "REAL" was for me. I walked a good 5 minutes before I jogged, but after the last stint of jogging could not go on. Sat on neighbors steps then walked home. 280 pounds hits pretty hard and I need better shoes.

Some encouragement, and some advice.

I took my first steps in April, at about 270 lbs (this was after I'd lost about 40, and felt...well... capable of attempting to walk/jog). My first day out, I accomplished much less than you did. I think I made it about a mile and a half total....and felt like warmed over CRAP for days afterwords. This is where I'd usually quit too... but, I didnt. So that brings me to yesterday: 10 miles in 1:36:45. 10 MILES????? I still cant believe I can actually run that far, or that I'm seriously considering training to finish an entire marathon (I've already completed a half). If I can do it, YOU can do it. Just keep at it...


Now my advice...

DO NOT go too fast with it. I mean dont run faster than you feel is safe and 'natural'...and even if it does feel like you can do it, follow that 10% rule (do not add more than 10% to the total miles run per week across all workouts. I.E. I'm running about 25-30 miles per week now, I wont add more than 2 or 3 to that in any week).

Second:

YES! You DO need good shoes. Trust me, they make a difference. Figure out what KIND of shoe you need, too. I'm just now figuring this out. When I first started running, I ran in some cheap shoes I found in the sale rack at Academy sports. I didnt want to spend too much money on it, because I didnt know if I'd keep at it. They worked fine and well until I actually started doing some distances. Lots of pain in my heel (plantar fasciitis), and lots of pain in one knee.

As it turned out, it was my shoes. Go to a runner's shoe store, you know...a place where the salesman understands runners & shoes and can tell you what type of foot & gait you have. Turns out I have a really high arch and severely underpronate. The shoes I was wearing were really best for people with flat feet and OVERpronate...so now that I've found some good quality shoes designed for me, the vast majority of my pain is gone completely and what remains is fleeting and minor (meaning: take a tylenol instead of a steroid shot).

You can buy some cheaper shoes that work fine, but you need to research what type of shoe you need....then you can search for reviews and buy 'em online cheaper. A 10 dollar shoe isnt going to get it if you are running much at all, but you can probably find something in the 40ish range. Of course, a 150 pair that is designed for someone else's foot will hurt, too....so it's not all about cost