Couch to 5k!
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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.
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.0 -
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 35:03.0
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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.0
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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!0
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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.0
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If you can already run for two minutes then you're in a good position to start.0
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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.0
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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!!0
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Hang tough! You can do it! I am 52 and made it through!0
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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!!0
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Also, a girl I know is doing this app, she's not necessarily moving the days along as the app does. She will do the same day over and over until she's comfortable with that particular piece of the program.0
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Good for you - I weigh 160 and can't run because my knees bother me too much. Best advise - get the best running shoes you can afford. Not sure if you have a "running room" near you but they will fit your shoes and let you try them on a treadmill before you buy them. Good luck0
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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.
Maybe you shouldn't have stopped at all those "free bird seed" signs0 -
My advice would be to get fitted for proper running shoes if you can, it really changed everything for me. That was my birthday present to myself!
I love C25K, though - you can already run for longer than I could when I started, and I got through the program just fine. Don't be afraid to repeat a week if it gives you a lot of trouble; I had to do that once and it really helped! Good luck!0 -
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!
I'm starting tonight after work. I'm really excited to try this. That's kind of weird cause I'm historically a couch spud.0 -
Good luck, good shoes and lots of stretching helps. The walk/jog alternating helps tremendously to get you there gradually and like other people have said, if you need to repeat a week, no big deal. Best of luck to you, it takes a lot of courage and strength to start a new program and stick with it, so you've already overcome the toughest hurdle!!!!!0
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Keep up the good work! You've got this!0
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Regarding shin and ankle pain -
I noticed that I had terrible pains as long as I ran on concrete. On a runner's advice, I started running on asphalt and rubber tracks instead which provide a little more cushion.0 -
I'd suggest watching other runners to mimic their form. I tried C25K 2 years ago and quit because of shin splints and having to repeat weeks because of pain/laziness. BUT, when I started again a couple months ago I made sure to run the way the skinny people did: land on the ball of your foot, not the heel, keep your head up and shoulders back. I would always land heel first and that ended up being why my knees and shins hurt. And I used to look about a foot in front of me, which would make my back and sides ache. Now I look about 10-20 feet ahead. I also try to breath thru the nose and out the mouth, that stops the lungs from getting fatigued. I can run a mile easy now and don't use the program because I prefer listening to podcasts.0
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