First time running/running a 5k question

wisebadger53

Start slow and work your way up to it. Walk a mile or two, then when you are comfortable doing that try jogging part of it. Keep increasing the intervals that you are jogging until you can do 1 or 2 complete miles without walking. Then work on your speed and that last mile + that you will need to do a 5k.

If it starts to hurt while you are jogging/running, slow down and walk a little bit - do not stop.

Work on your leg strength - quads, hamstrings, and calf muscles.

Train outdoors as much as possible - it is way different than running on a treadmill in the gym.

Push yourself to do better each time you get out to train.

Stay well hydrated.

Get some good tunes to listen to that will keep you in an energized state of mind!

If you have a smartphone, download a program to help you track your pace, time and distance (I use Endomondo).

Enjoy every minute of it - even when you are short of breath or feeling a little pain...at least you are out there moving and getting lots of good exercise!

I didn't use a formal program (C25K), but this is how I got ready for my first 5k this past weekend.

hfzimmerman

Thanks for the great advice everyone!!

trout3063

Like others have said already....if you had told me one year ago that I'd be a runner by this time THIS year....I would have laughed in your face.

Last August I started the C25K program...through an iphone app. Best 2.99 I ever spent. I did the first five weeks (to be sure I'd stick with it) and THEN bought my first pair of "big girl running shoes". That's the only part I regret. Not getting fitted for proper running shoes earlier. My feet thanked me!

I graduated the program and did a 5k race. Then supported my neighbor in HER first 5k race...then got sick and didn't run for three weeks. Restarting SUCKED...but I started the bridge to 10 k "just" to be doing something to keep me running. At the time I started that I still didn't consider myself a "RUNNER". But I have signed up for a relay race this August (Hood to Coast)...so I had to keep up with the running. Well the team captain gave out sixteen week training runs....I looked at the beginner run and the longest runs were 5 ish miles. I was already running those in the Bridge to 10k! In fact...during the bridge training I got to a point where if I "only" ran 4ish miles I felt like I hadn't pushed myself that day!

WHAT?

Where did THAT thinking come from??? I was FLOORED the day I realized that my 4.25 miles felt like a let down!

I guess I'm a runner now. Last August I never thought I'd be where I am today....I've logged 375 miles since then, and I'm about to purchase my SECOND pair of big girl running shoes!

Ya....you can TOTALLY do this! I'm proof!

myjourney2

definitely c25k! I am 256 lbs and doing a 5km this weekend. I will probably end up walking most of it but thats ok. I have registered for 3 more this summer and I hope to be completely running the last two in September and October.

terraskye

I'm 250 also and am doing couch to 5k and its a awesome program..I had to redo week 1 because I was in pain last week but mostly because I am probably not running right either.

I did day 1 again this morning, jogged the intervals a bit slower and was able to complete the full minute on each one.


Feel free to add me if you want for support.

My goal is to run a 5k or or even 10k by next Spring

myjourney2

DO NOT run someone else's race. Early in a race, you instinctively want to match the pace of those around you (after all, who wants to be dropped?). But when you let someone else dictate your race pace, it's easy to ignore your body's signals and run too fast too soon. Have a pacing plan before you start, then stick to it.

Great advice!

myjourney2

I also have asthma and have found the more cardio I do the better my breathing is.

Sox90716

Start with a good base program such as Couch to 5 k. Get some properly fitted and comfortable running shoes. Follow the program, stretch before and after you run, hydrate and have fun! Good luck! Feel free to add me as a friend!

_Timmeh_

Didi anyone mention the C25K yet? Didn't see if they did. :laugh:

DFWTT

Something basic you should know---->>> The first mile of any run is usually the toughest one, whether you're new to running or doing 10 mile long runs on the weekends. Nothing seems to be cohesive from your breath to your stride and the second song on shuffle is completely not what you wanted to hear. Stick with it, it gets a whole lot better.

jcarnes66

C25K grad here, too!

You'll be a runner in no time...and totally addicted.

^ THIS!!!

MamaWannaRun

First,
Please, go to a running store and get yourself fitted for shoes. It will make all the difference in the world. Even your zumba shoes won't work... A good store will watch (or video) your gait on a treadmill and fit you accordingly. Don't be surprised if they also suggest you go up an entire size. Caution: this will be expensive but WORTH every dime! bad shoes = injury and down time from EVERYTHING!

Second,
Pick a training program, any program and stick with it. C25k is good. But so is walking the 5k for a few days, then incorporate running when you can. In no time, you will be picking up speed, but FIRST you have to get your body used to doing the distance.

Third,
Water, water, water, water... and more water.. You don't have to take any on your runs, but you may want to, especially if it is warm where you are.

Last,
Give yourself a break. No one starts out running 5k without training, patience and practice. Take it slow, you will avoid injury. Plan rewards for yourself at given milestones. and mostly, HAVE FUN!

Good luck!

lisasch67

I was never a runner and started running to lose weight. I did a learn to run similar to the couch to 5k, but this was from weight watchers. The 30 seconds of running and then walking at first was so frustrating for me. The weight watchers one had a program that started with 5 minutes on and 5 minutes off at very, very slow speeds. I know that c25k has a podcast somewhere which was a little helpful. Just don't push yourself too hard with running because you will get injured. Take your time building up to a good comfortable speed even if you feel great. And definitely get good shoes!

GOOD LUCK!!!

annokoye

I just want to encourage you. Many have told you what tools that would definitely support you in your effort to complete the 5k in August; however, I just want to let you know that you are so beautiful and shouldn't ever try to commit suicide. I am totally sorry if I misunderstood your post but I think you stated you were asked to participate in a 5k to prevent Suicide. Just know that life is a journey. While on this journey we experience good and bad things; however the wonderful thing is to wake up the next day to the journey all over again. Even when you expereince something bad the best "show off" of refusing defeat to that bad thing is to wake back up the next day and look for what you can possibly find good. When you wake up in the morning look in the mirror and tell yourself that you are beautiful and that you will not be beat by life but rather you will live and enjoy life through good and bad times. Remember that it is the bad things we experience in life that help us appreaciate so much the good things.

Now for the run. You get your shoes, and take the advice so many have already given c25k and do the very best you can. When you are out there running remember that is your time and you volunteered to do it so don't worry about people around you just keep running. I know you will do great.