Couch to 5k!

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

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!

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.

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!

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.

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!

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 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.

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!

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.

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!

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

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!!

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!!