Couch to 5k!

StephG1130

I am starting the couch to 5k tomorrow, and was wondering if anyone had any good advice to give me? I'm 300 lbs, and not in great shape (obviously!) but not in terrible shape either. I can run for about 2 minutes right now before I need a walking break. Any advice is greatly appreciated! Thanks!

AZKristi

Good luck! After a certain point its all mental. Your head might tell you that you can't do something that your body is totally capable of.

bluechip777

If you can do 2 min, you can DO this program--- just keep going!!!

gjulie

running for 2 mins is very good I started off at 20 secs I can run 15 mins now without thinking about it takes time to build up but it will come!

jonnyman41

don't worry about repeating any weeks you really struggle with and also prepare for your body to hurt a little for the first few weeks while you get used to running. Most people get sore ankles and/or shins around the first 3 weeks but this goes by week four as long as you are running right. Make sure it is not too much hurt though as you may need to change style, trainers or something more.

Decent trainers are good if you can afford it but I would wait until you are a few weeks in and know that you can stick to it.

Also remember to run real slowwwwwwwwwwwwwww so that you can still just about talk. It is about increasing distance not speed, that can come later when you are a steady runner. I ran too fast in the first few weeks and when I first tried week four I was nearly sick with effort, however I then learned to slow down further and could run 5k a couple of weeks after that!

Mokey41

Good shoes that have been fitted at a running store, go slow, smal steps, land midfoot, don't take big steps and smash your heels (causes shin splints),stay positive (big part of running is metnal, breaking the barrier of what you think you can do), stick with it, don't eat within an hour before going out, repeat days if you need to but don't get stuck.

dbevisjr

Good shoes are important but even more so for us heavier people when we run. C25K is desiged to be 3 workouts a week always with 1 rest day between so pick days and try to stick with them, I did Mon, Wed and Fri. Most important is that you have to know you can do it. It does get easier. In Feb I coudn't run 3 minutes but now I can run 6 miles easily and have done a couple runs up to 8 miles. And my heart rate stays much lower. Let us know how you do.

StephG1130

Thank you everyone for the great advice! I did my first day today, and I did alright.. i took a break after my first half mile (or 10 min.) because my shins and ankles hurt SO bad. I was actually going to quit, and I made myself go back out and finish. I'm so happy I did.. my ankles and shins didn't hurt as bad when I went back. I can't wait to go back in a couple days!
I have one question... how do I manage my ankle and shin pain? it was unbearable... i almost started crying, and I'm not one to cry! I know it isnt going to go away completely, but any advice on how to lessen it? I have good shoes, and a friend who is an avid runner told me my form looked good.
Thanks again!!

mrso97

i started couch to 10k 3 weeks ago..i just finished week 3 day one yesterday....i did notice that the first run was the hardest (so far). ..the pace they take is actually pretty good...i never ran before this..and i am really starting to like it!! good luck ...keep us posted!

smoothgrl

Just keep at it and DON'T try to work ahead and run more than it says to... my first mistake was trying to skip ahead because I thought I could do it. This time around (I will be finishing week one tomorrow morning) I will be doing only what it says to do. Enjoy it, who knew running could be fun!

cstexas2012

I'll second whoever said not to skip the rest days. YOU WILL REGRET DOING THIS. Also seconding repeating days until you feel good about the distance.


The ankle/shin pain does come with starting a running thing, but I'm reluctant to advise running through the pain or anything like that. Track coaches will tell you to do that and then their runners spend the entire off-season getting over their shin problems. I'm not sure (perhaps someone can weigh in) if severe shin/ankle pain is an inevitability when you're starting somewhat overweight, but I started at a pretty healthy weight and I still totally screwed myself up the first couple of times I started C25K by attempting to run through shin pain and/or not taking rest days and had to wait a while before I started again because my shins hurt so bad for so long. The third or fourth time I postponed my runs until the next day (or the day after) unless the shin pain was REALLY light. That was really frustrating, both because I wanted to get better at running and because I wanted to burn calories. However, it was also the only way that I ever got to 5k without having to give up because of the pain/worries about stress fractures. It sucks doing it slowly, but you will get stronger eventually and be able to keep going without pain.

You can also do exercises to make your shins stronger: http://forums.runnersworld.com/forums/index.jsp?plckForumPage=ForumDiscussion&plckDiscussionId=Cat:Runner+CommunitiesForum:608106477Discussion:9061025515&plckFindPostKey=Cat:Runner%20CommunitiesForum:608106477Discussion:9061025515Post:9061025515

Oh, also, good that you're in good shape (you're in better running shape than I was when I started!) but some of the best advice I got was to remember that your aerobic fitness is NOT the same as your actual running muscle fitness, which will develop much more slowly, so don't try to push your muscles to keep up with your more rapidly increasing aerobic fitness.

carrietehbear

Just keep at it! Some days will be harder than others but as others have already said, it's mostly mental!

mrsgstone

Sign up for a 5k for around the time you're supposed to finish... it's great motivation! I'm running my 1st 5k next weekend and am currently on Week 8 of the program... you can do it! There's some great music from:

http://runningintoshape.com/5k-training-downloads/
http://www.kissmyblackass.org/podcasts/couch-to-5k/

Both of these also have great motivators. Good luck!

AllonsYtotheTardis

http://www.kissmyblackass.org/podcasts/couch-to-5k/

Thanks for this link - I wasn't familiar with this one, and I've been getting a little tired of the ones I'm using (I have to repeat weeks, so using the same podcast over and over gets dull)

Brian_VA

The most important think I learned was to land on the midfoot and not the heel. Here is a good video that explains the basics.

http://www.youtube.com/watch?v=L8Fl9t3FVis

Someone else mentioned good shoes. I agree. Consider the minimalist styles too as you look at the options. I started with VFFs and now run on Merrell Trail Gloves. These types of shoes changed running from misery to enjoyable for me.

billsica

You can already run 2 min? You got this.

Run slow. I mean its not a race, its building endurance, speed can come in week 10.

shoes, not right now, but you will need them. get fitted.

don't worry about repeating a week. (week 5 and 6 suck)

gdilliha

I used to have bad shin pain during walking/running. Here are two things that gave me complete relief: First, make sure to stretch and warm up your ankles, shins, and calves before exercise. You can do this sitting in a recliner with your legs horizontal to floor. As best you can, rotate your feet in a circular motion, pulling your toes toward your knee for half the circle and pushing your toes as far away from your body for the other half of the circle. Do this for about 30 seconds clockwise and 30 seconds counterclockwise and you should be good to go. Second, to help minimize cramps, make sure to stay well hydrated and replenish electrolytes you lose from sweating. On another note, since you can run 2 minutes already, you are going to do great with the couch to 5K. Don't try to figure out the logic behind the varying mixes of walk/run times in each week's program, just trust and follow the instructions for each session. Don't go too fast and don't be aftraid to repeat a week if necessary. As long as you stick to your MFP target calorie intake and stay consistent with walking/running program, you will absolutely lose as much weight as you want to lose.

VanessaHeartsMasr

You can do it!!! I'm about to start week 5 tomorrow and I'm loving it! Just when you think you can't run one more second, you surprise yourself and do it!! The best advice I've been given so far about C25K is that if you physically can't move on to the next level, go back and do the previous level over again, and don't feel bad about it. Go at your own pace. But trust me, if you don't think you can, try doing it anyway. You will definitely surprise yourself by what you are capable of!!

stubbysticks

The most important think I learned was to land on the midfoot and not the heel. Here is a good video that explains the basics.

http://www.youtube.com/watch?v=L8Fl9t3FVis

Someone else mentioned good shoes. I agree. Consider the minimalist styles too as you look at the options. I started with VFFs and now run on Merrell Trail Gloves. These types of shoes changed running from misery to enjoyable for me.

I disagree. I don't think transitioning to minimalist-style shoes is good advice for someone over 300 lbs.

To the OP, I started running right around 300 lbs too & got a gait analysis at a running store for my first pair, which needed to be the high stability variety to support my body. You said you have good shoes, but that doesn't mean they're the right ones for your gait.

I also wouldn't recommend running through the pain. Shin pain is often caused by stride errors, I saw someone else mention the midfoot strike. If you're landing on the balls of your feet you'll be less likely to get shin splints.

The ankle pain is possibly because your ankle strength wasn't built up enough before you started running. Not sure if you do any strength training, but if not you might want to work that in. When I was starting out I sprained a knee doing too much too soon, but I did continue with the program on the elliptical without aggravating the injury. You're still building endurance by following the prescribed intervals doing a different activity like elliptical or bike & it will give your joints a break.

Keep up the great work, I was exactly where you are not that long ago & I just completed my first half marathon last month. Happy running!

mmddwechanged

Whenever it feels hard, even in week six when you run for twenty minutes straight. Slow down! Do a "shuffle run" whenever you think of it. Slow and steady wins the race. I like to start from scratch, run a five km or a ten km then start over again a few months later. Each time I get more confident and I love running more and more with each program. You are so lucky to be discovering the joy if running. My advice is go slow or slower than slow and enjoy the great outdoors:)

StephG1130

I just wanted to say thank you for all of the advice and support! I have never gotten this much feedback or support from anyone before. Every bit of it is greatly appreciated! And thank you for all of the great websites, too! You guys are amazing!

Brian_VA

The most important think I learned was to land on the midfoot and not the heel. Here is a good video that explains the basics.

http://www.youtube.com/watch?v=L8Fl9t3FVis

Someone else mentioned good shoes. I agree. Consider the minimalist styles too as you look at the options. I started with VFFs and now run on Merrell Trail Gloves. These types of shoes changed running from misery to enjoyable for me.

I disagree. I don't think transitioning to minimalist-style shoes is good advice for someone over 300 lbs.

I suggested watching the video and learning a midfoot strike. This is good advice for any runner, regardless of weight. Landing on the heel is bad for all of the joints - from ankle to knee to hip, and also tough on the lower back and shins. I don't think you meant to disagree with this advice.

On the shoes, I'm not sure. My starting weight (when i began to run) was under 200lbs. I think it would be smart to look at minimalist shoes and see how they feel, but also listen to the advice of knowledgable people at a good running store. Conventional shoes overly cushion the heel and enable you to run with poor form, whereas the minimalist shoes more or less force you into a midfoot running strike. There are lots of in between styles which also may be the answer.

Running properly is extremely important especially for beginning heavy weight runners to avoid injury to knees and shins which can sideline a new runner in a hurry!

Great job on the half marathon! I just did an 8k and now begining training for a half in the spring.

smittybuilt19

I will echo..."Do not skip any rest days!" Being able to run for 2 minutes solid already is awesome. I couldn't run for a minute when I began the program. I always ran a slow pace through the whole program and ended up running my first 5K last month with a finishing time of 35:03.

DoomCakes

Feel free if you want to add me. I'm starting it myself today! Well, kinda... I did the first day last week, but I missed two running spurts towards the end.

WRXymama

Just stick with it, and DO NOT stress about staying EXACT with the program. I'm still on Week 7 Day 2, but started back in May. SO happy that I did! Friends welcome!

Hackett_l

My cousin just competed in a half triathlon which she trained for for a year. Prior to that I don't even think she could run 2 minutes. That is a great start. Jut keep up what you are doing and add time as you can. You will eventually get there.

secretlobster

If you can already run for two minutes then you're in a good position to start.

Phoenixchichima

i just started getting in some running for the first time in 70 lbs & 25 years & for what its worth, each step I took felt like a piano landing on me.

tinad120

GO slow. When I first started, I could barely handle the 60 sec intervals. Now, at a slow pace, I am on week 7 (25 min intervals). You can do it! Good luck!!

bipsqueen

Hang tough! You can do it! I am 52 and made it through!

Car0lynnM

Always include a warm up and cool down walk (about 10 minutes each when starting out) and make sure to stretch well when done. Google injury prevention stretches and make sure you do them every time!! This is the best part of the work out so don't skimp! Also, DO NOT SKIP REST DAYS!! others have said this, and I will reiterate. I am in a training program, and my coach just sent out information on rest days and sleep and how important it is for your body to recover. Have fun with it!!