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MyFitnessPal Community

Prepping for a 5K

cwrig

So I have my carbs under control and BG in a good range, not its time I start getting some consistent exercise. I've been walking a bit every day and feeling much stronger (less winded after putting on my socks).

So I decided today I am going to set a goal of running in a 5K race later this year. I know it will take a few months to work up to it, but I know the movement will be healthy and further help my BG and Cholesterol numbers.

Anyone successfully make this journey from couch potato to a 5K run?

Replies

GlucernaBrand

How exciting that you set a goal to complete a 5K! There is an excellent program called "Couch to 5K" that starts off with walking and gradually increases running at http://www.coolrunning.com/engine/2/2_3/ Be sure to get your doctor's OK to start the 5K training program, and ask for guidelines about managing blood glucose with exercise. There is some basic info here: https://www.joslin.org/info/8_tips_for_running_with_diabetes.html Most of all - have fun! ~Lynn /Glucerna

katekross

Good for you! I also have the same goal. Good luck to you

cwrig

How exciting that you set a goal to complete a 5K! There is an excellent program called "Couch to 5K" that starts off with walking and gradually increases running at http://www.coolrunning.com/engine/2/2_3/ Be sure to get your doctor's OK to start the 5K training program, and ask for guidelines about managing blood glucose with exercise. There is some basic info here: https://www.joslin.org/info/8_tips_for_running_with_diabetes.html Most of all - have fun! ~Lynn /Glucerna

Thank You. I did download the C25K app and did day one today. I was excited to start, but I learned I may need to work into it a bit slow.

The app had me walk for a minute then run for 30 seconds and it repeats this a few times. Well; after the 2nd time I was totally spent; had to walk the rest of the 30 minutes. I have been walking almost every day; but its surprising how much harder running is!

Though I was discouraged to learn how really badly out of shape I am; I am still determined to push on. I may just have to repeat week 1 a few times till I can do it properly; then move on. So instead of taking 8 weeks it may take me 16 weeks. Im not going to let it discourage me; cause running for 30 minutes straight for me was unthinkable a few months ago. Now I think I can do it; just slowly.

cwrig

Good for you! I also have the same goal. Good luck to you

Thank you! Good luck to you as well. Let me know how it goes with you.

cathylopez1975

I've crafted my own C25K program with the goal of totally running a 5K next March. I'm going slow. I had heart valve surgery 3 years ago and my heart rate jumps to the top of my exercise range very quickly. I run until I hit my top number (mid 130s) and then walk until I drop back to 120. When I first started in Feb. I could only run a distance of 1 front yard in my neighborhood. I'm now able to sustain through 3 front yards. I can't use the times like C25K so this was my alternative. I'm hoping to be able to continue until I can run most or all of the time.

Keep up the good work!

GlucernaBrand

cwrig, it's great you already did your first workout! I think you might be running too fast. A run is really just a tiny bit faster than a walk. Often when we think of running we believe we have to sprint, or run as fast as we can. The goal is to run slowly enough that you can carry on a conversation. If you can sing, you're not running fast enough

Next time, try running slowly and I bet you'll see a big difference. ~Lynn /Glucerna

diabetesdieter

I training for my first 5k marathon relay leg (5 weeks away). I have lost weight in the past by running/walking. At one point I could run 7 miles. Now I alternate walking/jogging to build my time. On the treadmill I was jogging 30 minutes, but when I switched to outside, I could hardly run a mile : ( Keeping up with it. The more you move the easier it gets. It also makes me lose weight faster!

Good luck!

trimminit

I did it last year. You can do it!! Just take it slow, do weeks over again if you need to.

This will help you avoid injury and burnout. It was a little difficult to get through my first 5k, but so exhilarating!! You will be glad you did it. Keep us posted!

cwrig

Thank you! I am repeating week one cause I havnt made it all the way through yet. Taking it slow is ok with me; I am seeing minor improvement...

GlucernaBrand

I read something today that said "there's no such thing as slow - you're lapping everyone sitting on the couch". That really puts it in perspective, doesn't it? I'm glad you're seeing some improvement. ~Lynn /Glucerna

Shane37301

It's great you made the decision to do a 5k. I went through the same thing about 2 years ago. At first I could only walk and using a HRM monitor, I would go as fast as I could until I had to slow down for my heart rate to come back down.

After a couple months of that, I starting doing the Couch to 5K program (and home DVD weight program workouts on alternating days). 8 months and 70 lbs later, my doctor took me off all hypertension, cholesterol meds, and my type 2 diabetes is completely managed by diet and exercise ( I was taking glyburide and metformin) and my doctor said if I keep my A1C down (Starting was 10.5, now I'm at 5.6), he'll no longer consider me type 2.

I'm doing my first 1/2 marathon on Sunday! Just remember, to listen to your body. Give yourself time to recover between running workouts, don't be ashamed if you have to repeat a week until you can do it, and stay hydrated! I used to get major headaches after running when I first started out, until I figured that one out.

Keep it up!

cwrig

Thanks for the encouragement. Your story is inspiring.

KatherineMichelle72

I would love to compete in a 5k run.. ok not compete but participate.. I started walking just a bit at first and this past Sunday I did a 5k walkaton... yesterday I started working on running... (jogging really lol) I was able to do 5 mins yesterday and 8 today.. I say just go at your own pace, what works for you... but most important is to do it everyday... stay focus and take one day at a time...

GlucernaBrand

Congratulations on the half-marathon Shane, and on the 5K Katherine! You're absolutely right that moving at your own pace and making gradual progress gets you not only to your goals, but to the finish line. Keep up the great work. ~Lynn /Glucerna

MissReena73

cwrig - I think that is an awesome goal. I am not a runner (my knees and I do not agree on whether or not I should run) but I am a walker. I am signed up to walk my third annual half marathon in October. The first time two times I did it, I had not been diagnosed as being T2. This will be the first time I do it since the diagnosis.

Knowing about the diagnosis does help explain a lot about why I had a lot of issues with it last year. I went through spikes and crashes through the whole 4:19:47 it took me to walk it. This year I am hoping to be a lot more prepared for it.

I am going to follow your lead and try the C25K! I can't run for any of the half marathon walk (I would be disqualified) but if I can get myself to the point where I can run a 5k this year, then next year I will sign up for the half marathon run!

cwrig

Update:

I was frustrated with the C25K because I could not properly complete week one; so I kept repeating it. I just had trouble running for a full minute for the several intervals. It is humbling to see how out of shape I am.

So, I "Punted" and decided to build more slowly by walking more. So for 2 weeks I walked 2-3 miles a day; trying to quicken my pace a bit to build up some endurance.

It has helped. Today I restarted the C25K week 1 and was able to do the runs (with effort). I can see its going to tough, but I am determined to run a 5K this year! Now targeting September.

amagus

Awesome - I like the way you are tackling a challenge instead of coming up with excuses for not doing a 5k.

amberj32

Update:

I was frustrated with the C25K because I could not properly complete week one; so I kept repeating it. I just had trouble running for a full minute for the several intervals. It is humbling to see how out of shape I am.

So, I "Punted" and decided to build more slowly by walking more. So for 2 weeks I walked 2-3 miles a day; trying to quicken my pace a bit to build up some endurance.

It has helped. Today I restarted the C25K week 1 and was able to do the runs (with effort). I can see its going to tough, but I am determined to run a 5K this year! Now targeting September.

I would definitely have trouble too. That's great you restarted the C25K week 1. You can do it!

GlucernaBrand

I love your attitude! I lead running groups, and when people have trouble running for 1 minute, then most likely you're running too fast. A run is just barely faster than a fast walk. Just yesterday one of the women discovered that when she slows down so that she can comfortably breathe, she ran 4x as far as she did last week! Try slowing down and see how that feels. ~Lynn /Glucerna

cwrig

Thanks for the advice. I want to push myself, but I also dont want to get injured.

For reference when I walk my pace is about 19min/mile. When I "run" I am about 12 min/mile pace (according to Endomondo tracker). So I dont think Im going fast; but maybe I am. I'll pay more attention tomorrow. Note also I am about 248 lbs right now; which is 40 lbs lighter than I was. But I know this will be easier if I can shed some more of this weight.

diabetesdieter

Sounds like you are doing great! Just keep jogging/walking until you can build a solid amount of time. I jog slow, but I am up to 3.6+ miles now. Slow and steady wins the race!

GlucernaBrand

You're definitely running too fast! Since your walk is 19 minutes per mile, aim to run at 17-18 minutes per mile. It's always better to more slowly and build your endurance while feeling good. Over time you'll get faster. ~Lynn /Glucerna

cwrig

Thank you Lynn. That is encouraging. On the next one I will run slower; that makes sense. I'll update after week 1 and let you know how its going.

Cathalain

Keep going! C25K is more challenging than a lot of people like to think. I'm only able to get to Week 3 myself right now. But I'm walking, walking, walking, walking everywhere I can (matter of fact, I'm walking a 5K today) and I know I'll get there.

amberj32

Keep going! C25K is more challenging than a lot of people like to think. I'm only able to get to Week 3 myself right now. But I'm walking, walking, walking, walking everywhere I can (matter of fact, I'm walking a 5K today) and I know I'll get there.

How fun! I've never done a 5k before but I want to. Let me know how it goes Cathalain!

I need to walk a lot more than I do.

cwrig

Thanks everyone for the encouragement. I took Lynn's advice and took the running portion of the intervals slower. Something magical happened: My overall pace improved even though I ran slower. I think because I was not so exhausted, my walking intervals were faster and I actually made it through the running intervals; making my overall pace faster. Next week looks challenging, so I am glad to have discovered this now. Many Thanks!

Back "on track"

GlucernaBrand

I'm glad you had a breakthrough cwrig! It's sometimes hard to believe that running more slowly with walking breaks leads to faster overall times, but it's true! Check out www.jeffgalloway.com for more info on this. He's the run/walk guru. Have fun on the 5K Cathalain! ~Lynn /Glucerna

mrron2u

Keep up the great work! When you have done your first 5K you will see that there are all walks of live and levels of speed at one. Not everyone runs the whole time. Many walk/run. The environment is infectious! Very fun to be a part of one. I've done 5-6 of them now and have yet to run all the way through. Just take it at your own pace and even if you are not running 100% when your chosen 5K happens, you should do it anyways! The last one I did there was a 93 year old man who came in nearly last at over 1 hour, but everyone was so supportive of him! I love the K world!

Word of advice - I always chew mint gum when I do them. Helps keep my mouth moist so I can avoid the coughing that I get when I over exert. Not sure if you have that issue, but it sure helped me. A really strong mint gum will also keep your nose open too so you can breath better.

cwrig

Thanks for the tips.

I enrolled in a 5K taking place Sept 5th of this year. I am on week 2 of a 12 week C25K program that ends (if i stay on schedule) the week before the race. This is not easy for me because of my weight and my general being out of shape, but the work feels good (so far). 10 weeks to go

bdubya55

Very commendable. Glad you're feeling great too. Wishing you all the best. An accomplishment you can to truly be proud of when completed. Cheering you on as your September date approaches. Keep us informed.

Good luck!