How did you ease into 5k running?

3dogsrunning

your body is far more capable than than what your mindthinks you can do!

So true. That is what I love about running. There is nothing like doing that extra bit that you didn't think you could, whether it is an extra 30 second interval or an extra 5 miles or faster pace.

brenpope

I too am doing the couch to 5k podcasts on Itunes, it is a fantastic program. I am one of the people who never thought I would even think about running never mind attempt it, although it is only on the treadmill, not outside yet. I started out doing only 5 second intervals, and could only do 2-5 second sprints, now am up to 15 minutes. The first time I did this was a very emotional moment for me because I felt like I had come a very long way in 6 months. Good luck with your journey, I think you can do this!!

its_betty

If you are doing the couch to 5k (or any beginner program), the best advice I've heard is SLOW DOWN. If it's too hard to run 60 seconds, go slower. If you can walk faster than you can run, so be it: run slowly. Worry about speed later.

For me, a huge part of doing a beginner running program was getting my body used to the higher impact (over walking), as well as upping my cardio capacity. I figure that my body wasn't ready to go fast until I'd been going slow for at least 2 or 3 months: then I started to think about speed.

spikedrubyshoes

Congratulations for deciding this is the way you want to go. Like may others have already posted I started off by doing the C25K.
It's a great way to get started but to be honest I wasn't at first able to keep up with the pace the program was setting. It took me longer than the 10 or 12 weeks that the program is so needless to say keep at and move onto the next week when you're ready.

The first time I "ran" a 5K I did it in 46 mins. The next year I did it in 34 minutes.

I learned through the experience that I'm not trying to run 9 minute miles but to just accomplish the mileage. This past year for my birthday I ran a 10K event and then walked a 5K event with my husband in the morning. That evening I performed about 3 hours worth of belly dancing and enjoyed every minute knowing I had the stamina to do so.

Good luck on your journey...and don't forget to stretch after your run!

LuLuRunner1

I've been walking a trail that is up and down hill. I started jogging down hill, then I added the straight-aways. A few weeks ago, I just started running, telling myself when I get to the next point, I'd walk, but then when I got there I would tell myself that I'd just run down the hill and then stop, then I'd bet myself that I couldn't run up the hill, etc. Before I knew it I had finished the whole 2 mile track.

I've been running on the treadmill lately in addition to the trail. Yesterday, I got on my treadmill and started running and actually was smiling! I made it 3 miles in 30 minutes & even was able to increase my speed from 6.0 to 6.3

I always say that running is psycho. I have to psych myself out when I run. I bet myself that I can't do it and then I just do it.

iKristine

Thanks everyone for the great responses and words of encouragement.

robotaffliction

I also highly recommend the John Bingham books: I, too, went from not being able to run a block to running my first marathon within a year (never having completed a 5k!), and it was all thanks to Bingham's "Marathoning for Mortals." http://www.waddle-on.com/

If you're having knee/form problems, I highly recommend going to a running store like Fleet Feet and have your running shoes fitted. They'll watch you run (just a tiny bit, don't worry) and recommend what kind of shoes you need based on that. My knee problems were solved once I got stability shoes.