C25K and my HATRED for running!

aliciakoral

Hey! Just wanted to get some input from the community.

So, today I am supposed to start the Couch 2 5k program. I'm having a hard time believing I'm even going to make it through the first day. I am 218 pounds and I have ALWAYS hated running. Even through middle school and high school, running that dreaded mile was always my WORST day of school. I was nervous about it the night before and then sometimes I would ditch school just so I didnt have to do it.

I used to play soccer avidly. It was and still is my favorite sport. I have tried to go out and play again, but I realized that soccer is ALL running! I know that running will help me get back in shape but every time I set a goal or say I'm going to start the program I find a way to B!T#H out!

I am also afraid or hurting myself. Anyone know a good stretch workout before I actually start. I get shin splints EVERY TIME I start working out again. I really need to avoid getting shin splints because the pain gets so unbearable it puts me back on the couch for weeks healing.

ANYWAY.... ANYYYY advice would be nice. Thanks guys!

astras2383

I understand what your saying! I use to hate running, i'm not 100% in love with it yet. But I started to run when I signed up for my first 5k ever last year. When I signed up for the 5k i was nervous, i was making excuses not to run it and just walk. I completed the 5k run and when i passed the finish line i have to say i was addicted to it. Since last year I ran a total of 6 5k. and now I signed up for a full marathon! I still have a long way to go but I do enjoy it and I also get cravings for a run. My advice to you is try a 5k and bring a friend. run and walk it but make sure you finish. You start wanting to beat your time!! each 5k I was able to beat my time. So hope this helps!! Trust me, it will feel hard but it will get better with practice:)

lisaidem

The C25K program is designed to start with so little running that even I didnt' get shin splints, and I get shin splints getting out of bed! Before I started I also invested in some good running shoes, fitted by a running shoe person, with proper inserts. Between the slowly increasing duration of the C25K and the good shoes, I totally avoided shin splints!

I do dynamic stretching before I run (rather than static stretching): http://en.wikipedia.org/wiki/Dynamic_stretching. I then do static, traditional stretching afterwards.

tipsymoth

GOOD LUCK!!!

I started over the summer and couldn't do the first runs. On my programme they were 60seconds. I stuck at it though and repeated weeks (sometimes several times) and today I ran for 45 mins!!

What I did notice at one point was I was at the park with the kids trying to fly a kite. We never did get the damn thing flying but I wasn't on my knees from trying.

easuess

I hated running too! Dreaded the mile run in gym class. Never could complete one of those without walking.

Then I did C25K.

Not only can I run a mile without walking, but I've completed two 5ks and one 8k and ...I'm still running.

YOU CAN DO IT!

moran1917

i am also a former soccer player turned c25k person. i just finished week 7. i did have shin pain at first, but not in a debilitating way. it went away after a couple of weeks. the mental side is the most difficult. physically my body held up every time and i was able to do every single workout without problems. mentally i would talk myself out of it, doubt myself and abilities to do it. don't let your brain win. i write a blog about my c25k experiences after every workout if you want to see how it has gone.

ak_in_ak

I am starting week 4 today and am 235. If i can do it you can do it! The most important think is your shoes. Pay attention to how you are running, if you are striking your heel that could be the casue of your pain. I have a neutral footbed running shoe and they have eliminated all pain for me. If you don't feel ready to progress, repeat a week, it is all about the baby steps.

lizard053

I'm restarting it tonight, I hope. Everyone I know who's used it has been able to be a runner after. EVERY SINGLE ONE!

I hate running. It hurts. I have trouble breathing, I need an insane sports bra (but worth every penny) to even dare, and did I mention I hate running? But I want to be able to run, just for the sake of running! To do it and enjoy playing again.

One person said to me, no shame in repeating weeks. If it's too hard, repeat it. It's not a race to the end, it's about getting there at all. He's an avid runner, but so supportive! I've only gotten through to week2 workout 1 and had to stop due to illness and a wrist injury (believe it or not, I can't get the dumb sports bra on!). But I'm going to do my best to go for it tonight!

Stompp

I did it when I was 20 pounds heavier than you and having never run before... You can do it.. When you think you can't, just keep going.. it sounds SO stupid, but your mind gives out LONG before you body ACTUALLY does... I was doing 10 minute miles by 220, and running/jogging for 30 minutes without stopping... You CAN do it!

KatyE213

Y'know, if you really hate running so much there's loads of other exercise you can do instead? Power walking burns a lot of calories and there are a lot of great workout DVDs on the market so its not like you even need to join a gym! Having said that the beginning of the C25K programme is basically walking with a tiny bit of running, it breaks you in gently so you can see how it goes. Good luck with whatever you decide

sarahliftsUP

C25K really works you up to running, it doesn't just throw you into running for 10 minutes straight!

Remember to breathe when you are running.. I know, sounds silly, but get a good rhythm on breathing. Also make sure you are wearing a running sneaker and not cross trainers.. You want the best support possible for your joints when you start running, so it's best to invest in a good pair of running sneakers!

jnorr993

C25K is a GREAT program for beginning runners... and for people like me who feel like we are perpetual "beginning runners." :-) I LOVE that program! I can't tell you how many times C25K has reinvigorated my desire to run. Week 1 is so do-able that you won't get discouraged. You will come out of it thinking how EASY it was! Best of luck to you, and I hope you find it enjoyable.

mander1621

I'm starting C25K too! Feel free to friend me, we can do this together! I was the same as you; I HATED running in gym class but, I really want to do this.

Jenhal71

The first time I started C25k I ended up with shin splints at about wk3. What I came to realize is that I was striking with my heel when I landed my foot. Since I've adjusted to landing in the middle of my foot I've been able to complete c25k, run a 5k, and now I'm training for my first half marathon...no more shin splints. Be aware of your form...don't hunch your shoulders (it used extra energy) and keep your arm from crossing the front of your body (they should stay along side your body, swinging forward and back), and don't heel strike. Take your time getting into the program, repeat weeks if you need to...train to race, not race to train...good luck!!!

ckdub428

Tomorrow I start week 2 and I hate running, but I had some success this past week so I am a tiny bit looking forward to it. You can do it! Just take it slow.

Oh and go to a running store and get fitted for shoes. The wrong shoes can make your life a nightmare. I tried c25k in May 2011 and had the wrong shoes. Everything hurt and I hated it! Quit on week 2. New shoes, new try and I know I will get past week 2 this time!

Also, find the right playlist on your ipod. Nothing is worse than feeling like you can't continue and then having a slow song come on. Fast paced and peppy. Something you really love and gets your heart and mind going!

As far as being scared of getting hurt, I am completely with you here! Terrified of being injured again. Take it slow, stretch before and after, and if anything hurts then listen to your body and slow down. Now there is a huge difference between "uncomfortable" and "hurt". Lots of things are going to be "uncomfortable" during this journey, keep going. Listen to the "hurt" though!

Good luck! Feel free to "friend" me and we'll get through this together!!!

sherrirb

The only running I ever did (expect when I had to in gym classe) was running bases playing softball..

I started C25K in early January at 260lbs. I'm on some forums for C25K and there are people that started it that were nearly twice my size.
That first week.. that first run it was tough, I wont kid you. I was so out of shape I couldnt beleive I was going to make it. The "Week 1" me was looking through the program (I use an app on my phone to tell me when to start and stop running) and when I saw Week 5, I kept saying 'there's no way... no way in h-e-double hockey sticks I can run 20 min straight!'

Well.. that was the "week 1" me. Now that I'm further along in the program, the "Week 5" me says, 'yeah, I can do this.. I ran two 9.5 min intervals a couple days ago with only a 2 min walk between them... I CAN do this'!!

This program was designed specifically for out of shape, non-runners. If I can do this program and succeed, I KNOW you can. You were in sports, you played Soccer for cryin out loud - I did nothing.. LOL

The BEST advice I will give you and anyone else that is thinking about using this program - GO SLOOOOWWWWW!

- if you are getting shin splints, you are running too fast
- if you get a "stitch" in your side, you are running too fast
- if you are having trouble catching your breath, you are running too fast
- if you cant finish a run interval, you are probably running too fast.

Your run should actually be a slow jog. Don't worry about speed, that will come later. Focus on Finishing each run interval. I walk at 2.5 and run between 3.8 and 4.0 on the treadmill. There are people that WALK faster than my run on the treadmill but I really dont care. I am accomplishing something that I never beleived possible!!!!!

You CAN do this!
If you would like to read more and join a forum specifically for your C25K (and beyond) experience, visit : http://c25k.cze.dk/
LOTS of people that have completed C25K that give great support and advice. Many that have gone on to run 1/2 and full marathons!
You'll also find ALL kinds of people just starting that can empathize with where you are now.

Good luck! I hope you do start today!! You will grow to LOVE IT! I know I did !

paulwgun

I started C25K in November last year, I haven't run for over 35 years and then it was nothing meaningful. I started out at 315lb and suffered with shin splints eventually i had my gait analysis done and purchased a new pair of running shoes check out you tube for stretches and massages for shin splints

Ive done 7k so far and was about to go and try 10 k today, but unfortunately last night I injured my crucial ligament in my knee so im laid up for I don't know how long but if I can do it anyone can :bigsmile:

mmsilvia

Do not enter into the excerise routine with a negative mind set. You are just setting yourself up to fail. Tell yourself I CAN DO THIS & I WILL DO IT!!!

Today is my W2 D1 workout. I do my workouts at night ~ I can't wait for tonight. I look forward to my workout now. It allows me to clear my head & after I feel GREAT.

Good Luck & remember just go at your own pace

DonPendergraft

Regarding stretching, save it for post-exercise. You can't stretch a cold rubberband...only snap it! Walk briskly for at least 5 minutes and make sure you muscles are warmed up and that should be good. Also, look into starting a routine with a foam roller. It will help you out tremendously. Lastly, take is slow. If you go out and try to run run run, you may just fail. It's a process. Creep, crawl, walk, run! Best of luck.

NightOwl1

C25K hasn't really made me love running (I still find it boring), but it has helped me become a much better runner. I couldn't run more than a couple of minutes at a time before I began it, and I just did a 20 minute straight run at the end of Week 5.

christina_c_marks

I hated running also..now I am halfway through the program and I look forward to my run days. I suggest some good music to keep you pumped..download pandora and go to exercise then pop/hip hop cardio..always great running music!

Heaven71

Power walking on inclines is a great way to strengthen the legs to condition for running. I started out walking and running intervals then walking just on inclines, I went from running for 9 minutes to running 4 miles in 2 weeks. Good luck, I find that first mile excruciating as well but once you break that point, it's like you can't force yourself to stop. I alkways hated running but i so love it now.

robinogue

here too!!! Hated running, probably because I couldn't run... Started C25K, didn't think I could do that either but I was totally wrong.. I love running now, most of all I can run....

paulwgun

Going back to the stretching do 5-10 min brisk walk (warm up) before doing some stretching but also stretch after your warm down

Pocket_Pixi

I am not nor have I ever been a runner, I started C25K and now I find myself looking forward to it. I am just starting week 4 tonight . Do not be afraid to repeat weeks if you are not comfortable moving on, the set up is more of a guide line instead of a set in place program, listen to your body it will tell you how it feels.

Good luck!

PixieGoddess

I did NROTC for a while in college - and I was literally the slowest one in our 1.5mi run. I HATED running, got shin splints, couldn't breathe, got cramps, etc etc. I was usually in tears by the end of the run, every time.

Years later, I did the C25K (b/c I couldn't afford a gym membership!) and absolutely loved it. I repeated all of week 1 and did an extra workout of week 2, b/c I wasn't comfortable moving on yet, and there's nothing wrong with that. Take your time and go at YOUR pace, both with the workout schedule and the workout itself. I still run, and I'm still slow, but I ENJOY it, and that's what's really important with any workout regime.

To reiterate what's been said, form is very important for preventing pain/injury: Don't hunch, breathe regularly, swing your arms front-to-back, try to keep your muscles (esp the arms and back) relaxed as that really does help. I also find it helpful to smile sometimes. It naturally relaxes you, so take a moment every now and then to realize, "I'm running! I've DONE THIS! I've already gone x far, and that's an accomplishment!" And then just let the smile spread across your face and down your body.

Also, as far as pain prevention: pay attention to what surface you're running on: harder surfaces (concrete's the worst) can sometimes cause more pain than softer surfaces. Run in dirt/grass or on a running track when you can. And please please PLEASE do "dynamic" or "active" stretching before running; ONLY do static stretches AFTER a workout. Dynamic/active stretches includes things like arm swings and high knees - using MOVEMENT to acheive a full range of motion, not pushing/pulling on cold muscles/tendons.

Good luck! Have fun!

irjeffb

I've never run before because I hated it as well. I'm about 265 pounds, and I'm starting week 4 of C25K tomorrow.

In just three weeks I've noticed:
- I get winded less from normal activity (e.g., stairs)
- My resting heart rate is lower (my normal used to be 75-90, and it's now 60-65)
- I stopped taking my blood pressure medicine (diastolic was over 110 when doc put me on it a year ago. It's ~85 without meds now)
- My muscles get tired before I get "tired" from being out of breath

Sure, the 25 pounds of weight lost is a factor in probably all of these, but the increase in my cardiovascular health is a far larger factor.

Juliet_622

I am also afraid or hurting myself. Anyone know a good stretch workout before I actually start. I get shin splints EVERY TIME I start working out again. I really need to avoid getting shin splints because the pain gets so unbearable it puts me back on the couch for weeks healing.

ANYWAY.... ANYYYY advice would be nice. Thanks guys!

When I first started running, after hating it all my life and being "sick" on days we were running at school, I thought that my $50 running shoes from the local sports store would be fine. Within a week of running minimal distances, really slowly, I had the worst shin pain EVER. My friend said to go get fitted properly and invest in a good pair of shoes. That was the best advice anyone could've given me.

I went to our Running Room, they watched how I walked/ran, I tried on at least 15 pairs of shoes, and found a pair that were so light and comfortable, it was like I wasn't wearing shoes at all. They were well worth the $175 I paid for them.

Get fitted properly and invest in a really good pair of shoes!!!

(Also, to get over the hatred part, I bought an iPod and downloaded the Nike+ app. It tracks your pace, calories burned, distance run, etc. You can upload your runs to their website, see your running trends, compete in challenges with friends. Makes it a lot more fun and will help you stay interested in it longer!)

msrena

I started today. I lived by "I don't run unless being chased, and even then, it might be easier to stay and kick your ... " - I WANT to run, I WANT what that gives me - time to myself and my own thoughts, fresh air, FULL body work out, and the self pride of knowing that *I* did it! I'm worried about getting hurt too, but many many people are telling me that this program is set up to help avoid injury - I'm trusting them, and I'm doing it.

You can do this! Feel free to friend me... we can go through this together (and everyone else too!)

Amberelise40

I agree that the proper pair of shoes will help a ton. I have read that normal workout shoes will work up to 5k, but I think it's very beneficial to learn the correct way to run from the very beginning. Also, running stores will give running clinics that review your running form and properly fit your shoes. I strongly recommend this if you have one in your area.

I ran all summer last year training for 5ks. It didn't matter how much I trained, trained, trained, I struggled. I went to my doctor about it, and it turns out I have asthma. I got an inhaler, and now I can run distances no problem. I ran 5k yesterday no problem after not having ran all winter. So, that's something to keep in mind.

Also, I find that I run easier with good music. Make a playlist of upbeat songs that will motivate you!

This article from Men's Fitness helped me a lot: http://findarticles.com/p/articles/mi_m1608/is_4_15/ai_54237567/ It talks about marathon running, but honestly, my wall was at 5k, lol. I think the mental wall can be all sorts of things for people, so it's worth the read.

Finally, lace up your shoes and head outside on days you don't want to run. Tell yourself you're just going to walk. Once you're out there, you'll find yourself running.

Sign up for a 5k now. Get someone else to sign up with you - someone you wouldn't want to let down by not going. Extra motivation! Good luck!

PixieGoddess

^^Ditto. I was just diagnosed with Exercise-Induced Asthma last month (might have been earlier if I ever went to the doctor ) so for people who find themselves struggling to breathe even at slow paces or coughing a lot after workouts, go see your doc. It's a simple fix: use the inhaler 30min before exercise. I can breathe so much better now, and it's one less thing to hold me back!