Couch to 5k

Has anyone tried to couch to 5K I'm thinking about taking it up!
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Replies

  • hoyalawya2003
    hoyalawya2003 Posts: 631 Member
    Yes--it is awesome! There is a special group here on C25k if you want more info. Some great "sticky" threads there.
  • LaraeTX
    LaraeTX Posts: 674 Member
    Join us on the forum titled: c25k spring 2014
    There are great people on there that are posting about their progress. I'll send you a FR
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Made a runner out of me at the ripe old age of 43. If I can do it, anyone can.
  • LaraeTX
    LaraeTX Posts: 674 Member
    here's the link to the thread…hope this works…

    http://www.myfitnesspal.com/groups/home/20473-c25k-spring-2014
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Has anyone tried to couch to 5K I'm thinking about taking it up!

    Lots of advice in http://www.myfitnesspal.com/forums/show/47-couch-to-5k-running-program-c25k- but there are lots of people on the board who have used it. Personally I used it about 13 months ago and now routinely run 30-40km per week.
  • lykostobias
    lykostobias Posts: 4 Member
    That's how I started running a year ago and now I run 18 miles a week. Didn't hurt the weight loss ticker either. Highly recommend it.
  • becs3578
    becs3578 Posts: 836 Member
    LOVED THE PROGRAM. I used it several times over the last few years... I now run minimum of 3 miles per run... and my max distance is 12 miles in a single run.

    It is all about training well... baby steps and this program does it for you....

    I will tell you this.. if you have a super hard day.. and dont think you can finish... just repeat the day. That worked for me!
  • Elsie_Brownraisin
    Elsie_Brownraisin Posts: 786 Member
    Yes, it's great. Can't say it turned me into a runner, but it gave me the confidence to start other activities I enjoy and when I started I couldn't run for more than 60 seconds.
  • chloeealicee
    chloeealicee Posts: 204 Member
    I've just started week five, i love it. It's incredible seeing how much stronger your body gets with every run. I thought i'd never even make it past the first day!
    it's the most enjoyable exercise i am taking part in at the moment
  • Gyyu
    Gyyu Posts: 9 Member
    haha we have that same program going on now at our Y xD Couch to 5k! It doesnt look too difficult to do(the longest you run is 3.5 miles and thats once).
    You run twice a week
    run/walk 3 times a week(so a jog)
    rest twice a week.
    Good luck!
  • Sptfrgrl17
    Sptfrgrl17 Posts: 19
    I am a non runner and started this program. I did weeks 1 and 2 no problem at all, then i started week 3 and started t get really bad shin splints. Took a month off, in that month i biked like crazy and did strength building exercises and stretches for my shins. The pain went away completely and I went this week and after 2 days of week 3 my shins are hurting so bad i can hardly walk. its very frustrating bec physically I feel like I can do the program but its just my shins! I signed up for a 5K about a month and a half ago thinking I would be able to run it in the beginning of June....now I am not so sure =/ anyone else experience issues with shin splints? If so how did you get past it??!!
  • dmsl977
    dmsl977 Posts: 232 Member
    I am a non runner and started this program. I did weeks 1 and 2 no problem at all, then i started week 3 and started t get really bad shin splints. Took a month off, in that month i biked like crazy and did strength building exercises and stretches for my shins. The pain went away completely and I went this week and after 2 days of week 3 my shins are hurting so bad i can hardly walk. its very frustrating bec physically I feel like I can do the program but its just my shins! I signed up for a 5K about a month and a half ago thinking I would be able to run it in the beginning of June....now I am not so sure =/ anyone else experience issues with shin splints? If so how did you get past it??!!

    I would change my shoes. Shoes make a huge difference in a lot of workouts, but especially running. I have running shoes, I have zumba shoes, and I have cross trainers. You can go to a running specialty shop and get fitted for shoes that can really help with the shin pain.
  • Sptfrgrl17
    Sptfrgrl17 Posts: 19
    that is not a bad idea. I did buy new shoes but I don;t think they are specific for shin pain
  • Laughter_Girl
    Laughter_Girl Posts: 2,226 Member
    I'm currently doing C25K now, and I love it! I never thought I would be a runner (more like jogger), but I can honestly say that I AM a runner. Give it a try!
  • Courtee1213
    Courtee1213 Posts: 22 Member
    Thanks everyone for the great support, I'm really excited to start this... I even have a friend that's willing to do it with me.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    The pain went away completely and I went this week and after 2 days of week 3 my shins are hurting so bad i can hardly walk. its very frustrating bec physically I feel like I can do the program but its just my shins! I

    I would suggest reviewing the traffic in the group I linked to upthread, there is a lot of very good practical advice there, equally a lot of support form people at different stages in the programme, and a few who have used it as the basis for our running.

    With respect to shin splints, there are a number of potential causes, which include:

    Running form - Overstriding, pronation of the foot on landing - This needs focus on taking a short stride and pushing forward with the leg to propell yourself. I find that increasing my cadence helps, so listening to music with an appropariate bpm is useful for that.
    Shoes being inappropriate, badly fitting or worn out - Different people have different needs in their shoes, there are lots of threads on here along the lines of what shoes, those that know what they're on about suggest going and getting fitted for shoes, some people just spount get brand x, they're greeeaaattttt. The latter isn't helpful. I'm an overpronator, so I need a motion control/ stability shoes. Someone who supinates needs a more cushioned shoe, someone in the middle needs a neutral shoe. Overpronation is a frequent cause of shin splints.
    Muscle imbalance between the shin and calf. You've identified that having tried this it hasn't done the trick.
    Overload - Going too far or too fast, too soon. The use of a programme like C25K helps mitigate this for new runners, although the first couple of weeks are quite a step change for many. It may be that your pace is too high. That said, as you've identified that you went from being a non runner, to two weeks of walk run, then took a month off I'd suggest starting from scratch. The gains you made in the first two weeks have disappeared having had a month of no running, so you probably have overdone it.

    I trust that helps.
  • 123stefania
    123stefania Posts: 167 Member
    Hi,

    I'm doing the program right now, never been a runner. Love it, I'm at week 5 day 2 as today. Do it!!!
    :wink:
  • isabellaverburg
    isabellaverburg Posts: 15 Member
    I tried it and loved it till I got shin splints from running (sigh). Switched to the elliptical since it doesn't cause as much wear and tear on me and torches nearly as many calories. Seemed like an effective way to get there.
  • Sptfrgrl17
    Sptfrgrl17 Posts: 19
    That is all great advice. Thank You! I had thought about starting from scratch but for some reason thought I would be able to start right up again. Wishful thinking. I think you are right about the shoes. Hopefully I can get a ride to the big city and get shoes that are built for my feet and posture etc. During my month off I did go buy new running shoes, however I they are most likely not built FOR people with shin splints. Thanks again for your advice, I really appreciate it! Not everyone takes the time to give constructive advice =) Starting back at the beginning is better than not starting at all!
  • LessHeavyVeggie
    LessHeavyVeggie Posts: 208 Member
    I finished week one day three today and I'm actually looking forward to starting next week! Early days I know!

    I know I'm only new at it, but my number one tip which I saw on another thread on here is DON'T ACTUALLY RUN!!!! - I tried and failed at starting c25k twice previously because I was going too hard in the 'running' sections. You should jog, slowly - work on pacing/stamina for now and worry about speed later. Apparently the advice from the creators of c25k is something along the lines of 'if you could jog slower, you're going too fast'. So wish I had known that before my first attempt!


    Good luck!
  • AndyMcMahan
    AndyMcMahan Posts: 20 Member
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member

    Without all the noise and complication, yes :)

    Hadfield takes the C25K programme and makes it unreadable and complicated
  • Actually, I graduated from the C25K program yesterday morning. BTW, I'm a 51M who could barely run 30 seconds only two months ago. Yesterday, I ran 3miles in under 30 minutes. Personally, I would do it again. I think it's a great program. My suggestions (worth what you pay for them) are this. 1. Let NOTHING stop you from doing your run. If it's raining, put on a raincoat. This has to be your priority. 2. Follow the plan EXACTLY. The rest days are not there by accident. Your body needs time to adjust to the new strains and stresses. 3. If you want to run faster, save it for the last run of the week, so your body has time to heal over the weekend. 4. Don't compare yourself to other runners. Simply strive to improve yourself from week to week. Good luck on your journey!!
  • megan_elizabeth8
    megan_elizabeth8 Posts: 216 Member
    Actually, I graduated from the C25K program yesterday morning. BTW, I'm a 51M who could barely run 30 seconds only two months ago. Yesterday, I ran 3miles in under 30 minutes. Personally, I would do it again. I think it's a great program. My suggestions (worth what you pay for them) are this. 1. Let NOTHING stop you from doing your run. If it's raining, put on a raincoat. This has to be your priority. 2. Follow the plan EXACTLY. The rest days are not there by accident. Your body needs time to adjust to the new strains and stresses. 3. If you want to run faster, save it for the last run of the week, so your body has time to heal over the weekend. 4. Don't compare yourself to other runners. Simply strive to improve yourself from week to week. Good luck on your journey!!
    Congratulations on graduating! I agree that it is a great program and that following it exactly (ie rest days) is important. I got to week 7 following the program and couldn't believe my progress. After that I just started running without the program, and can now run 5k in just over 30 minutes! Stick with it even when it seems impossible and you'll see results. Good Luck!
  • Hi! How can I access that forum?

    Thank you!
  • BioDen
    BioDen Posts: 4 Member
    I completed the C25K programme on Saturday and am sooooo pleased !!! I am a 52 year old overweight female and when I started the C25K struggled to jog for a minute at a time ! I am amazed I made it to the end ! One thing, don't expect the scales to show much weight loss as you are building up muscle. What you will see is clothes getting looser and you will soooo much fitter. I huffed and puffed walking up the stairs before I did this and now I'm pretty much jogging up the stairs. I agree with previous posts that you need to take it slowly as this way you should be able to stick it out and avoid injury. I have got a little faster but am only building the speed up very very gradually now that I have finished the programme. Good luck, once you have completed the first couple of weeks you will find it addictive :).
  • Alwayssohungry
    Alwayssohungry Posts: 369 Member
    I started it and loved it. But be warned it will stop your weight loss for a bit because you will be building muscle. Don't let this discourage you. Your weight loss will slow down for a while - BUT your clothes will suddenly fit better. I strongly suggest you take measurements prior to starting so you don't get discouraged when you start and see no weight loss. On august 9th I am doing Renegade Playground which will be my first 5k with obstacles. I figure after that a normal 5k will be no problem.

    Another thing to consider is road or treadmill. Road is harder than treadmill. I started with the road, the only time I've run on a treadmill was when they were looking at my stride to suggest the proper footwear.

    Next challenge will be 5k on the beach - maybe next summer...
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    But be warned it will stop your weight loss for a bit because you will be building muscle.

    Nope, but there will be some water weight gain.
  • granturismo
    granturismo Posts: 232 Member
    Actually, I graduated from the C25K program yesterday morning. BTW, I'm a 51M who could barely run 30 seconds only two months ago. Yesterday, I ran 3miles in under 30 minutes. Personally, I would do it again. I think it's a great program. My suggestions (worth what you pay for them) are this. 1. Let NOTHING stop you from doing your run. If it's raining, put on a raincoat. This has to be your priority. 2. Follow the plan EXACTLY. The rest days are not there by accident. Your body needs time to adjust to the new strains and stresses. 3. If you want to run faster, save it for the last run of the week, so your body has time to heal over the weekend. 4. Don't compare yourself to other runners. Simply strive to improve yourself from week to week. Good luck on your journey!!
    Thanks for the advice, I'm in week 3 and at 48 years old, never thought I could run for 3 minutes.
  • wanarun
    wanarun Posts: 31 Member
    I just started it's, fun, challenging and after you complete a day you will feel like I DID IT!!! Good luck. I use the Zenlabs C25K app.