Hi I had started a bit of jogging last year but then I got married in November and have since put on about 15 pounds :-(. I am now about 209 lbs....do you think i'm too heavy to start running again???

NO you are not to big to run just go slow and use good form and good shoes

I was around 195-200 when I started in early Dec and now I'm around 185. If you think you're too big, you're probably not, and if so, you won't be for long

I know you wrote this a year ago, but it helped em out today! Very insighful and what I needed to hear today as I'm still in week one.

Have done the program before and am starting it again. If possible, I'd suggest running without headphones/music. It will help you better establish your natural breathing rhythm and can make things much easier.

I just found there is an actual group page..yay!! I started this 2 wks ago, so technically i should be at wk 3. However, I ran one day at wk 2 day 1, and then the rest of last week was crazy weather wise. I am not feeling confident in my running capabilities yet to brave extreme weather such as snow and freezing rain etc. Sooo, tomorrow (today) I will do wk 2 over..though it hasn't been a big problem yet, i am trying to figure out the breathing thing. I've read in a few places breathing in thru the nose, out thru your mouth..and today I read in a runners column to breathe thru your mouth only..I also read it helps to have as much air as possible and to keep your posture in order to keep your diaphragm open. Soo..what are opinions/results in doing this? And, did anyone start out with a bunch of wt to lose, and see great results? As far as hydration, when i see runners around town, I never see them carrying a water bottle..I was wondering about this because I get thirsty sometimes, yet I don't want to carry one, and I don't want to give myself cramps or indigestion by drinking..right now it's pretty comfortable..but it will be hot and humid before long. Another question..what brand of running shoes are people finding most comfortable? I have a higher arch yet wide feet, so I generally have to go with either 1/2 sizes or one size larger for comfort. I found one comfortable shoe by Nike..and I know I need to go to a shop to get fitted..but at least until tax returns, i am going to have to settle..the Nike one seemed to provide good comfort and support, but thought I'd ask ya'll your opinion first. Oh, one more..I am planning to do strength training, lifting wts etc on my off days in between the 3 days of running, does anyone else do this? Sorry for all the questions..this is a great page..and I will keep coming back to read! Have a great day:happy:

Thanks Tim!!!

my biggest tip is this. remember that your mind will give up before your body. as you are running, there will be a little voice at the back of your head telling you that its had enough and you need to stop. THIS IS BULLCRAP. you can keep going. you will know when you have reached the point of not being able to continue. if you have ever watched the marathons where people at the end look like they are drunk, THAT is the body giving up before the mind.

This is also the HARDEST thing to do, and it is my goal for the year to push through EVERYTHING until im at the point where i literally can do no more. for me, that is the point where i feel like im going to vomit. and even then, at my most conscious level i know i could probably still put more in, but im not strong enough to beat my sub conscious at that point.

and my other tip is going to go against what a lot of people on here have said prior.

DONT WORRY ABOUT TAKING WATER. at most, you will be running for 30 mins with a 5 minute WU/CD. that is only 40 mins. you shouldnt need to rehydrate midway through unless you are running in some extreme heat. just make sure you are well hydrated before you go (big glass of water 30 mins prior to leaving etc) and have another big glass when you are finished. It will save you the hassle of carrying a bottle around, trying to drink while moving etc etc.

HI I am new to MFP *well not new, new but new to realizing it has forums, groups, and a lot of interaction I started C25K 1/1/13. I just did wk7d3 today. It's been so cold lately so all I have been doing is running on the treadmill. To be honest, I will probably continue most running on the treadmill and try to get out there 1 day a week on the roads. Anyone else do pure running on the treadmill? A part of me feels like I am cheating but compared to where I was healthwise/weightwise a year ago I am heads and shoulders ahead of the game. I stepped up my cardio two weeks ago in the gym by mixing it up with exercise bike/weights/elliptical. I am hoping it will improve my running and push me further into it, keep me focused on doing a 5k sometime this Spring. So excited there is a C25K forum

HI I am new to MFP *well not new, new but new to realizing it has forums, groups, and a lot of interaction I started C25K 1/1/13. I just did wk7d3 today. It's been so cold lately so all I have been doing is running on the treadmill. To be honest, I will probably continue most running on the treadmill and try to get out there 1 day a week on the roads. Anyone else do pure running on the treadmill? A part of me feels like I am cheating but compared to where I was healthwise/weightwise a year ago I am heads and shoulders ahead of the game. I stepped up my cardio two weeks ago in the gym by mixing it up with exercise bike/weights/elliptical. I am hoping it will improve my running and push me further into it, keep me focused on doing a 5k sometime this Spring. So excited there is a C25K forum

Whew, I don't feel so bad. I am not alone I, too, need to work more confidence into my running to really get out there and show myself. I still feel odd doing it at the gym but I am at least doing the running semi-publicly. I wish you continued luck on your C25K journey as well Danii
I run only on the treadmill, I know what u mean I feel like its cheating aswell a little! But once I get the confidence i will start outside hopefully by the summer! Keep up the good work! :happy:

the difference between week 1 and week 2 is negligible.

just remember who the program was designed for. people that dont run. thats why the initial steps are so small.

if you can do w1 you can do w2

Don't rob your body's ability to shock you. Yes, the next week looks scary. Try it. I am shocked every week. I remember when 60 secs was the longest thing ever. Now 15 mins are gone before I realize it. Here are some of my tips/thoughts:

1. Outdoors: If you must use the treadmil do it, but running outdoors can help DISTRACT you from the fact that you're running ( I would much rather like to get to that tree than watch the timer on the treadmil, but it's up to you)
2. Music: if you don't have the app (like me<--phone doesn't have it) you need to put music on your phone or mp3 player. It allows you to escape (again distractions)
3. Don't over do it: (YOU HAVE BEEN WARNED) I was moving through my program on track until I decide I should put in some over time before Thanksgiving. I ran for almost 2 hours. Of course, I got injured. My knees ached so badly. I ended up taking a week off to recover and last week I couldn't get back into it. I'm no expert, but I wouldn't suggest you do more than 45mins of jogging in a day.
4. Rest (No, I said REST!!) Rest: the stopping of work or activity . Please take rest days! -_-
5. Sign up for a 5k - motivation www.runningintheusa.com
6. Get friends involved if you can <--I couldn't, but maybe you'll have better luck
7. Conversational jog - take it easy. You should be able to hold a conversation while jogging when you first begin this program. Of course you're going to try to increase your speed, but try to wait until you're towards the end of the program (pace yourself)
8. Don't let Week 5 Day 3 scare you. It's nothing at this point. You'll see! YOU CAN DO IT! Keep it moving. (You should definitely have music on this day. You'll need to stay out of your head.)

BUMP

Has anyone tried compression stockings? If i can find them to fit, I am thinking about trying them. I have really seriously bad varicose veins in my left leg especially. They throb and ache. I'm not talking about spider veins, these are seriously bulging veins. Gross I know, but it makes me worry that i'm making them worse running. I usually need to elevate my left leg for bit after running. Does anyone else have this problem and what did you do? I want to have them ablated but I want to make my 5K goal before i do.

Found this on Woman's Running Magazine's website....

Coach Jenny weighs in on a reader question with advice to avoid running missteps. . .

Question: I recently started running, and I have been getting a lot of different advice from friends. I’m feeling a little overwhelmed, and I’m not sure if I’m doing anything wrong. What are some mistakes you see in new runners? How can I avoid these? —Ellen

Answer: Welcome to running, Ellen! The key to running healthy for life is to become a “runner” one step at a time. You’re bound to make a few mistakes along the way—but running doesn’t have to be a completely trial and error adventure. Check out the top 10 mistakes I see in newbie runners, so you can learn from their errors and stay healthy and happy as you run toward your dreams.

1. Too much too soon
The excitement that stems from a new goal often causes runners to ramp up weekly mileage before their bodies are ready. Running is a high-impact activity, and diving into training headfirst can lead to injury. If you are just starting out, a good rule of thumb is to begin with a 20-minute run/walk program a few times per week and build slowly from there. I recommend increasing your running time or distance by no more than 10 percent every two weeks.

2. Hitting the gas too fast
Speed workouts are a great tool for intermediate runners, but newbies don’t need to schedule hard, fast runs right off the bat. Allow your body to adapt to a running routine for six to eight months before incorporating speedwork. You’ll recover better, improve faster and have a heck of a lot more fun!

3. Playing copycat
What works for one runner doesn’t necessarily work for another. When you train like your husband or friend, you’re not tuning in to what is going on in your body. Follow your personal game plan and stick to your own speed.

4. Buying cute shoes
It is tempting to buy those adorable running shoes that match your outfit, but they may not be the right pair for you. Shoes are the most important running investment you can make, and it’s critical that they t your feet. Head to a running specialty store to nd your perfect model with the help of a footwear expert.

5. Monotonous training
All run and no play can make you a very dull girl—especially when you’re first getting started. Remember, variety is the spice of life. Mixing up your training will keep your program fresh and help ward off injury. Alternate running workouts with cross-training activities (e.g., cycling, Zumba, swimming, inline skating, etc.) every other day. You’ll go into your next run excited and motivated to hit the road.

6. Making pace paramount
One of the biggest mistakes beginning runners make is paying too much attention to their watches, GPS devices and treadmill numbers. Sticking to a specific pace regardless of how you feel will hamper both recovery and improvement. Every day is different for a runner. Some days we feel like Wonder Woman, and others we feel lucky even to finish our workout. Instead of minding numbers, let your body be the guide. When your training plan reads “easy,” run at whatever pace feels easy that particular day. It’s as simple as that.

7. Skipping strength and flexibility training
When you’re just starting out, running regularly can feel like a big time commitment. Adding weight training and stretching on top of this may seem impossible, but keep in mind that muscular tightness and weakness can lead to aches and pains down the road. Investing in regular flexibility and strength work will help you run farther and stronger. Bonus: Building muscle makes it easier to lose weight.

8. Ignoring your inner tweets
Our bodies are excellent communicators, so when you start to feel a niggling pain, listen. In most cases, it means you’ve pushed too hard, haven’t recovered enough or transitioned to something new too quickly (new terrain, hills, shoes). Let the discomfort subside by resting or cross training for a few days. Taking short breaks early on will prevent you from needing long breaks if you ignore the symptoms.

9. Setting time goals
Runners have a tendency to focus on specific race-time goals. We dream of finishing a 30-minute 5k or breaking two hours in our next half marathon. Specific times make for nice round numbers, but what do they really mean? Let go of racing by time and pace and open yourself up to running your best race. First-time racers should have a goal of finishing upright with a smile. Seasoned runners should race by feel and effort. This will allow you to run faster than you’ve ever imagined.

10. Impatience
Rome wasn’t built in a day. Becoming a new (or improved) runner takes time, and you can’t rush the process by cramming in workouts. All runners should focus on incorporating ebb and flow into their training. For new runners, this means switching between running days and cross-training days. Seasoned runners can rotate hard workouts with easy runs. If you have patience, you will get to where you want to be—promise!

Another tip for all the new runners....

Carbs are your friend! If you are going to be a runner then you will need to eat some carbs. They can be healthy carbs, but having an extremely low carb diet when doing C25K will drain you. Especially when you start to get to the later weeks of the program.

Found this on Woman's Running Magazine's website....

This is perfect! Thanks!

Thank you for that, I will keep that in mind.

[I'm soooo going to get me a jar after W4D1 tonight!!! (I'm on here b/c I WAS scared)]
I'm on week 4.

Additional tips that I haven't spotted on here already would be:

1. Get the app instead of the podcast if you can. It costs more, but being able to pick your own tunes is a Godsend. I have a whole playlist of music that makes me feels like my run is short because it plays out like a montage. lol

2. Rewards for milestones. I'm almost where I want to be weight wise, so to reward myself for running in the chilly gross weather, I splurged on a good running jacket. I was so excited the day I bought it, I went right home for a run so I could use it.

Also, I tracks my runs in km (because it makes me feel like I've run farther. lol) and reward myself with the dollar value of my runs. If I do 4.37 km, I put $4.37 in my saving jar. Don't know what I'm going to use it for (maybe a HRM or something), but it's really fun to do and also helps me know how long my shoes have lived (so than I know when to get a new pair).
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