Want to Do Couch2 5 K...But Don't Think I Can

sapphire1166 · February 2015

I fell off the MFP wagon and I'm trying to get back on now. My workplace has recently instituted a new fitness policy where we can have an hour three times a week to exercise, so I really want to use this as motivation to do a C25K. The problem? I've tried it twice before in the last 5 years, and failed. Classic cases of "too much, too soon".

But the real problem is that even at the peak of my life in high school (toned, muscular, thin, and a second degree black belt), I never had any cardiovascular endurance. I have never run a mile in less than 22 minutes. I have severe asthma, but I also think I have vocal cord dysfunction that makes me unable to breathe normally when exercising. I started to get it checked out a few years back, but ended up having a baby with some major problems that requires a ton of medical visits, and with working full time as well...I just sort of put myself on the back burner. But routine physicals always show normal cholesterol, normal pulse, heart rate, etc so I know I'm "okay" physically except for being 60 lbs overweight.

ANYWAYS, I can't even walk briskly for 30 seconds without feeling like a hammer is on my throat and chest. So how do I begin running (or even jogging) for one minute and then walking for 3? Should my routine look more like "walk fast for one minute and then walk normal for 3"? How can I try not to get discouraged when it takes me 3 months just to get up to where a "normal" person would start?

cheshirecatastrophe · February 2015

Do you have time and insurance now to get the throat/lung issues checked out? I would definitely start there to see if there is anything that could help, first. Especially with the asthma.

I think doing slow/fast walking intervals is a *great* place to start! Walking fast is actually really good exercise. At a certain speed, in fact (around a 12:30 min/mile) maintaining a walk is *harder* exercise than running.

Normal...what is normal? Everyone is different. My dad can't run 50 yards and I run marathons, but we are long-distance bike buddies and compete with parallel routes on Strava. He usually wins. My mom can't run 2 steps, but she walks a 13:30 mile like she's got a latte in one hand and a parasol in the other.

And I definitely wouldn't put any time limits on yourself. One thing that comes up over and over here, is how many people repeat Week 1 or Week 2 over and over and over and over.

Oh, and for what it's worth...in elementary school, I was the kid who couldn't run a mile, and now I run marathons.

I hope your child is doing better these days.

DavPul · February 2015

You don't have to run to lose weight. Instead of making excuses find another activity that isn't affected by your asthma

gwensoul · February 2015

Walking is great. I have also found the offcial c25k program jumps a little to fast for my liking. I did the Zombies,run one and it is much more gradual and works in stretches and other exercises.

_Zardoz_ · February 2015

The biggest thing to remember is to run slow. Don't worry about your speed (that comes in time) you may even be running slower than you walk. Take your time and repeat weeks if you need to. 2 years ago I was 333 pounds and couldn't walk up the road without being out of breath. I am now 141 pounds lighter and at present training for a 50 mile Ultra. So it can be done. I don't say you need to do an ultra but I'm of the opinion if you don't have a disability or illness and you do it right there is no reason why no one can run 5k

kshadows · February 2015

You can. Trust me. I could barely WALK 1 mile when I was in high school. I started c25K at 23 years old after 2 babies and I never thought I'd be able to do it. My current long run record is 7 miles. You absolutely can do it. No excuses, get out and go slow.

PositivelyFlawed · February 2015

I felt similar, but then I came to t he conclusion that i was making excuses. I too have fairly severe asthma, but if i am diligent with my meds it can be controlled. I am 292 lbs and am about to start c25k on Monday after a week or so of walking intervals. After seeing how i did walking i feel i'm ready to kick it up a notch.

I also plan to take double the time on each stage. I have built this into my overall plan so i don't get discourage. If it doesn't take 2 weeks per stage, great! But if it does i know i can tell myself it was what i expected.

5k is 5k no matter how long it takes you to get'er done!

As an aside and a bit of a disclaimer, you may want a full physical and medical clearance before you start, just to be safe!

\Feel free to add me :P

GreatCthulhu · February 2015

I think you should get medical advice before starting, but if it is something you really want tl do then I recommend you give it a really good go. Even if it takes longer than you thought. Take it slow and do the best YOU can do. No point in comparing to other people, each person has their own battle. I did the C25K last year and it was a struggle but sticking at it and seeing my progress really helped me mentally. I am now planning a half marathon in May. Good luck!

lastspen · February 2015

I agree with the previous responses. You are giving up before you even start. If you have difficulty finishing any of the weeks then repeat them until you complete them. Being healthy is not about following anyone else's schedule and it's not a competition...unless you're a bodybuilder or something. Lol. Anyways, do it at your own pace because you're doing it for your health.

I started with Zombie Run C25K, which is slower than the typical C25K. I'm not ready to go out and do a full race but I will be soon and I have way more than 60 pounds to lose. You can do it!

dpwellman · February 2015

I had fairly severe asthma once. Put me in hospital overnight at 18. Always a problem (especially with cool, dry air). Fast forward 20 years. 283 lbs. Started running. No more asthma. Not even at -10F

Wiseandcurious · February 2015

DavPul wrote: »

You don't have to run to lose weight. Instead of making excuses find another activity that isn't affected by your asthma

Even after you edited it, that statement about excuses strikes me as extremely short-sighted. I don't see anyone making excuses. I see a strong woman who juggles responsibilities on her shoulders that many of us would crumble under *and* she is looking for ways to overcome her setbacks. Kudos to her!

OP, your plan of alternating brisk walking with slow sounds like a good place to start, but above all do get your throat and lung conditions checked out. It is possible to exercise with a health condition but it would be much safer and more effective if you know exactly what you have to contend with and watch out for. Especially since you're talking of an unconfirmed diagnose for the throat.

You can put yourself on the back burner only for so long before it affects your loved ones too so for them as much as for yourself, I d'go have it checked out.

brightsideofpink · February 2015

You really should see a doctor before you begin any sort of plan, and get this figured out. If it truly is the asthma that is causing you to have such difficulty after 30 seconds, that is no small thing. Real asthma attacks are no joke and can be fatal. A specialist can help you assess your threat level and put you a course of action, likely to include meds. That said, strenuous exercise while being overweight can often feel the same. Only 9 months ago, I felt like I was gasping for oxygen after a 30 second run. Now I run 30 minutes at a time. You need a better assessment of the problem before you can identify the solution.

cheshirecatastrophe · February 2015

I don't think she's giving up or making excuses, I think she's looking for a way NOT to give up...

sapphire1166 · February 2015

Thanks everyone! As a background, I was diagnosed with asthma at age 6 and have been hospitalized 7 different times in my life for it (most recent being 6 years ago). I am currently on 3 asthma maintenance medications daily in addition to a "rescue" inhaler and my asthma is well controlled (for the time being!).

I've always had the issue with the "hammer on my throat/chest" since childhood. I finally started to get seen for it and was seen by an asthma specialist, who referred me to a pulmonologist, who referred me to an ENT, who wanted to do a 2 hour exercise-induced stress test thing...and I got sick of it and just didn't go. My daughter has weekly PT, weekly feeding therapy, monthly hospital assessments, monthly orthopedic appointments, etc. So taking MORE time off work for an issue I've had since childhood fell on the back burner.

But I will be getting a medical clearance signed by my doctor before I start. One of the conditions of the program.

I agree with others that I am sort of psyching myself out before I get started, and I need to get over that mental hurdle. I'm going to resign myself that ANY body movement is better than the zero I've got going on right now and just try to be content with the fact that walking fast might suffice as my "running" until I can build my endurance up, however long that takes.

DavPul · February 2015

cheshirecatastrophe wrote: »

I don't think she's giving up or making excuses, I think she's looking for a way NOT to give up...

Even after you edited it, that statement about excuses strikes me as extremely short-sighted. I don't see anyone making excuses. I see a strong woman who juggles responsibilities on her shoulders that many of us would crumble under *and* she is looking for ways to overcome her setbacks. Kudos to her!

If she has asthma so severe that it feels like a crushing weight and it's causing her physical pain, the proper course of action is to give up the activity that hurts you that badly. NOT giving up is foolish, IMO. Same if you have a blown out knee that prevents you from running, same as if you have a jacked up spine that prevents you from deadlifting. Just because you people have a negative association with the phrase "give up" doesn't mean it isn't the wise choice.

It's not "no pain, no gain", it's " no pain, no pain". She's not a the football team. Instead of pushing thru an activity that hurts, is possibly dangerous to her, and will most likely end in frustration, she can find an activity where the chance of enjoyment, success, and sustainment are much higher.

If suggestion that makes me the bad guy, whatever. Flag my post and hide it so can keep advising here to hurt herself.

DawnieB1977 · February 2015

I'd definitely get checked out before you start, but I'm sure you CAN run. Just start slow.

I always thought I couldn't run and then I just started doing intervals on the treadmill. Then when I'd just had my third baby my friend convinced me to sign up to do a 5K colour run, so I did. So, I managed the 5K at 4 months post partum with no real training done beforehand. I alternated running and walking. Since then I've managed to do 5k without stopping. I think it's a mental thing...your head tells you you can't run. I don't have that mental block with any other exercise.

shmulyeng · February 2015

I would suggest not to start with C25K. When I started, I was in no shape to run even 1 block. I actually once ran a block and thought I was dying. I started with simply walking. My goal was to walk for 30 minutes. I mapped out a route from work that took me 30 minutes and walked home every day. I pushed myself to walk faster and harder every day. My original plan was to start running after 3 months. About 8 weeks after I started, the music I was listening to just got me to try running for short distances. At first I was running about 5 times per session for about 30 seconds each. Over a couple of weeks that slowly increased. That's when I started C25K. I ended up skipping a couple of weeks of the program. Now, about a year later, I run anywhere from 3 to 10 miles on a regular basis and have done a half marathon once.

Bottom line, you have to push yourself every day but it should be just a bit more than the day before. Don't set goals of pace or distance until you're ready.

Feel free to send a friend request and/or PM if you have any specific questions.

sapphire1166 · February 2015

If she has asthma so severe that it feels like a crushing weight and it's causing her physical pain, the proper course of action is to give up the activity that hurts you that badly.

The pain that I feel is not normal asthma pain/wheezing. My problem is that I have avoided any cardiovascular activity for my entire life. When I was young and my metabolism was high and I was doing martial arts I was still relatively in shape. Now, I am SO out of shape and find myself winded after chasing my toddler up the stairs. I know I need to work on my cardiovascular endurance.

minimum13 · February 2015

Have you considered talking to your health professional about this? Perhaps the 5k run isn't going to be the sport for you, or perhaps its very achievable if you just go about it the right way - and thats going to depend very much on your asthma and other restrictions you may have. The hardest thing in the world is self-motivation and it sounds as though you have a few issues there which are making that an even weightier problem. If the 5K isn't for you, don't be disheartened just try to look at the reasons why and consider other exercises you could do. Even starting with a 'normal' walk, building up to a brisk walk over a few sessions before you even try to jog for a short interval might help... but as I said, its worth talking to your health professional, someone who understands your condition and its limitations before you decide to embark on something.

And - hats off to you! Well done for getting on here and asking for advice, its a small step in the right direction and its one you can build on.

silentKayak · February 2015

I feel like we don't really change that much over time. Whatever you liked in high school, that's probably what you'll like now.

My suggestion is, why not take one issue at a time? Work on the weight issues first (calorie counting, walking, strength training). And consider getting back into martial arts - ask your local dojo about programs for adults. Then consider what you want to do about your cardiovascular endurance given that you have asthma.

There's nothing magic about running. Maybe it's not the right sport for you. But I guarantee that just losing weight will help you get through your day better.

minimum13 · February 2015

Have you considered talking to your health professional about this? Perhaps the 5k run isn't going to be the sport for you, or perhaps its very achievable if you just go about it the right way - and thats going to depend very much on your asthma and other restrictions you may have. The hardest thing in the world is self-motivation and it sounds as though you have a few issues there which are making that an even weightier problem. If the 5K isn't for you, don't be disheartened just try to look at the reasons why and consider other exercises you could do. Even starting with a 'normal' walk, building up to a brisk walk over a few sessions before you even try to jog for a short interval might help... but as I said, its worth talking to your health professional, someone who understands your condition and its limitations before you decide to embark on something.

And - hats off to you! Well done for getting on here and asking for advice, its a small step in the right direction and its one you can build on.

melduf · February 2015

Find a running/fast walking buddy!!! You'll push your limits without noticing!!
For the hammer-in-throat thing, it's "normal", or I should say to be expected. It's your blood flow increasing. You probably taste copper on your tongue too. It will go away the more you get in shape. Don't let that stop you.

subversive99 · February 2015

sapphire1166 wrote: »

I know I need to work on my cardiovascular endurance.

I don't think "need" is the right word to use. Now, if being able to run is a goal for you (it is for me, which is why I'm also working on a 'learn to run' thing, and I've never been a runner either), then definitely keep working at it. All I would say is go as slow as you need to, repeat as many weeks as you need to, etc.

Some specific things that are helping me to progress this time, as a fellow non-runner maybe some of these will help you, ymmv.

I don't worry about how fast I progress, just work on progressing. So that means maybe I spend 2 weeks at the same intervals but just up the speed by .1mph on the treadmill.
I don't try to follow a C25K program specifically. I find they ramp up too fast and I end up falling off the wagon/treadmill.
I used to try to run at 6mph during my running intervals, but I was stalling out on my progress. I lowered it to 5mph and am seeing progress again (last night I was able to do R5W1 for the first time in years and years). I figure I will work on speed eventually when I can run 20-30 minutes continuously
I accept that some days my legs will feel like lead and I will have a crappy run. It's not the end of the world, and just like weight loss, sometimes there will be pullbacks in my progress before big leaps forward.

Good luck, and be careful not to hurt yourself. Take your time, and be aware of what DavPul said. If the exercise is that painful, maybe work on getting healthy in other ways and come back to running again down the road.

Leeanncalloway · February 2015

I tried it for the first time today...only made it 17 minutes, and the last 5 were only cause my choices were get back home or lay down and die on the side of the road! I'm going to try to at least finish one proper week, but not sure if my knee will hold out. Good luck if you decide to try it, but don't feel bad if you decide running isn't your thing. I'm thinking it's not mine, but going to give it a fair try.

dawnmcneil10 · February 2015

I didn't do an official C25K program, I just did it at my own pace. First I'd say just get up each day and move, you don't have to follow anyone elses plan, don't have to beat anyone's records, don't have anything to prove to anyone but yourself.
If you truly want to run it's possible however it's going to take a little time. Start with walking and I recommend outside because treadmills can be extrememly boring. As you're walking challenge yourself to speed walk between telephone poles and allow your lungs to adjust. There is nothing that says you have to run but if it's a personal goal for you then work up to it, running doesn't have to be fast to be considered running.
I run at what I consider a turtle pace and it took me an entire summer of running between telephone poles before I could run a mile but I did it.

josavage · February 2015

You have lots of good advice about seeing a doc, etc. I found this conservative couch to 5k program that may be good for you because of your asthma.
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=27

tjnewbatt83 · February 2015

Repeat as many days and weeks as you have to and build your confidence as you build your stamina...you can do it!

soliver138 · February 2015

Dont be discouraged...I've been working on C25k for months and I'm only at week 4. Do your best. Do what you can and each run try a little more even if that means running for 5 seconds longer than last time. Go at your own pace. Repeat weeks as many times as you need. You will eventually get there. Best of luck

Pandapotato · February 2015

Also, plenty of people totally WALK the whole 5K at 5K events! If you're not moving much at all now, make walking 5K a goal and slowly walk faster and faster.

DavPul · February 2015

sapphire1166 wrote: »

If she has asthma so severe that it feels like a crushing weight and it's causing her physical pain, the proper course of action is to give up the activity that hurts you that badly.

The pain that I feel is not normal asthma pain/wheezing. My problem is that I have avoided any cardiovascular activity for my entire life. When I was young and my metabolism was high and I was doing martial arts I was still relatively in shape. Now, I am SO out of shape and find myself winded after chasing my toddler up the stairs. I know I need to work on my cardiovascular endurance.

Wait, so it IS excuses then? Forgive me for asking as I'm easily confused.

Actually, don't answer because it doesn't matter. Because if your going to do this, forget what you were in high school, forget what you were last week, forget who you were when you woke up this morning. The only thing to focus on is what you're going to be doing today, tomorow, next week and next year. That's a lot ton plan out and you won't have any extra time left over to have regrets over what might have been. Focus on your plan, think about your plan, talk about your plan.

If that plan is being a runner and you're physically capable of running without pain/injury, that's great. Go for it. But if your health prevents you from running, so be it. Tons of people lost weight and got fit without running, including myself. Let's make a thread about what you can do, want to do, and will do, and we can talk all day about that. If there's a thing that you can't or won't do, there's not enough time to worry about it.

Good luck

LKArgh · February 2015

If you are scared of running and feel you cannot even briskly walk, why not start there? Spend this one hour you have walking. Slowly, at whatever pace makes you happy. If it is slower than average, who cares? You will start moving, and it will get easier.

Want to Do Couch2 5 K...But Don't Think I Can

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