My C25K Experience (so far)

CaptainGordo
CaptainGordo Posts: 4,437 Member
edited September 27 in Fitness and Exercise
Thought I'd regale everyone with what I have learned from the C25K (Couch to 5K) program so far...

1) Do not let your weight keep you from running! I'm a big boy -- 260 lbs, and I finished my first 5K race (39:39) a week ago, and am running my 2nd in a week (aiming for 36 min). C25K has been wonderful. It allows you to ease into running, and you can always do it at your own pace.

2) Schedule a race right now. Find one that's 9 weeks out. Even if you aren't done with the program by then, run/walk it anyway. My first race was so much fun. Running with other people was a great motivator.

3) Do not run on consecutive days. As good as you might feel, as confident as you may become, let your legs rest. Not resting can lead to fatigue, injury and decreased performance. Trust me.

4) Take it at your own pace. Don't worry about speed -- just build up your endurance. Speed will come later. If you aren't ready for the next week's run, repeat the current week. No big deal. At the same time, though...

5) Don't psyche yourself out when the big runs come. You can do it! I stopped looking at the schedule and just downloaded the podcasts. I wouldn't know what was coming each day until I turned it on and the gal told me. Loved it that way.

6) I loved the NHS Choices podcasts (http://www.nhs.uk/Tools/Pages/couch-5K-running-plan.aspx) on my mp3 player. The gal has a great British accent -- and that would be sufficient for me to enjoy listening -- but she also provides tips and encouragement, along with the walk/run cues.

7) Run outside. Even in the rain. It's so much better than running on a treadmill. Enjoy the sounds and sights.

I never would have considered myself a runner, but I do now (slow as I may be). It's been fantastic, and a huge confidence boost.

Replies

  • 00trayn
    00trayn Posts: 1,849 Member
    Good advice and it's definitely all true! I was scared my first 5K but i'm totally hooked now. I can run back to back some days depending on how intense the workout was the day before. C25K is really a great program tho, it got me to running a 36:25 5K, I never thought I could do that.
  • Justin741
    Justin741 Posts: 249 Member
    Thanks for sharing! I am on week 4 now & will take all this advice in mind. Especially don't look ahead part, I found myself stressing about what was ahead only to find out that I was up to the challenge. The only part I am really struggling with is going at my own pace. I chose to do this with a friend and he is going at his own pace but his pace is considerably quicker than mine. He weighs about the same. There have been a couple of days where I have done the c25k alone and felt much better about it those days mentally because I wasn't seeing myself behind him. I would actually prefer to finish it alone I think but I know this is doing him a lot of good and helps me build a relationship with him.
  • bhb301
    bhb301 Posts: 338 Member
    Congrats on finishing week1.. I finished C25k in Feb, started in Oct. Needless to stay stopped then restarted.. So glad I finished.. Good luck
  • MizzDoc
    MizzDoc Posts: 493 Member
    Thanks so much for this post. Wish there was a way to "sticky" this so I can come back to it again and again!

    I just started C25K this week and was very scared of people seeing me run. I still am, but am staying with the program so the whole world will see me jiggle along the way. Like you I downloaded podcasts, several in fact, and plan to rotate them on all the days. I like to have fresh music and an element on "newness" each time. I have heard the one you referenced and yes her voice is lovely!

    I agree with the point of speed versus endurance. Glad to see you mentioned that. For me personally, endurance will be the issue. Just trying to run that full 60 seconds is tough (I have never been a runner in my life, well except for the bus). If I can just manage to do the runs, I will feel like I have completed the task.

    I am just wondering at what point, what week, does the "feeling" of actually running kick in?
  • dagreen419
    dagreen419 Posts: 13 Member
    C25K is wonderful! I was 265 when starting the C25K program last August. Since completing the program I have finished 3 5K's, 1 10K and a half marathon. I have another half marathon scheduled for Memorial Day. My training has graduated from intervals to running a full 13.1 miles. Since February, I have worked in some lower body work in the gym for endurance and that combined with running has made the lower body strong. Below are some of my insights...

    ---SHOES SHOES SHOES - good quality shoes and socks are required. Go to a decent running store in your area, avoid Foot Locker and the other commercial places. They just want to sell shoes, running stores want you to succeed. If you are in the Nashville, TN area, you can get no better than FLEET FEET SPORTS of Nashville!

    ---Run in all weather. I have been out when the road is covered in snow and was out on a 6 mile run last week when it was 93 degreess. I prefer the cold.

    --- Invest in a watch or time tracker. I purchased a Garman Forerunner 210 and love it. Well worth the $200.00. It will track your runs, give you very detailed statistical reports and compare you to other runners in the area using the Garmin devices. I have used the reports to follow my progress. If you dont want ot drop the cash, runkeeper.com is a good free option. You can download it to almost any smartphone to use to track your runs.

    -- Make it fun, branch out. Running in circles for training sucks, but sometimes a necessary evil. I have begin running the streets around town more, nothing like dodging rush hour traffic to keep your adrenaline pumping for the long run!
  • Jentorres8814
    Jentorres8814 Posts: 121 Member
    This is AWESOME! I just printed it out and hanging it next to my PC ( where I do ALOT of work!)
  • CaptainGordo
    CaptainGordo Posts: 4,437 Member
    This is AWESOME! I just printed it out and hanging it next to my PC ( where I do ALOT of work!)
    Woohoo! LET'S DO THIS! :smile:
  • Bubs05
    Bubs05 Posts: 179 Member
    Thanks so much for this post. Wish there was a way to "sticky" this so I can come back to it again and again!

    I just started C25K this week and was very scared of people seeing me run. I still am, but am staying with the program so the whole world will see me jiggle along the way. Like you I downloaded podcasts, several in fact, and plan to rotate them on all the days. I like to have fresh music and an element on "newness" each time. I have heard the one you referenced and yes her voice is lovely!

    I agree with the point of speed versus endurance. Glad to see you mentioned that. For me personally, endurance will be the issue. Just trying to run that full 60 seconds is tough (I have never been a runner in my life, well except for the bus). If I can just manage to do the runs, I will feel like I have completed the task.

    I am just wondering at what point, what week, does the "feeling" of actually running kick in?

    The feeling of 'running' will kick in, but I think it's different for different people. Like you, even the first week was challenging to finish. Now I'm running at least 30 minutes 3 times a week. Some days I finish my 30 minutes and just keep running.

    You will have good days (where it feels easier) and bad days (where is feels like you can't go another second). You will feel like there is no way you will be able to finish. Just keep plugging along.

    Don't quit because you weren't able to complete a workout. It's a 9 week program but if you feel you need to repeat a week, that's OK too. I had to repeat a couple weeks, in fact I also repeated about half of the program. I originally started last fall but unseasonably bad weather (yup, that's my excuse) caused me to stop at week 4. I do not like to run on a treadmill, only outside, so I quit until warmer weather. I started over this spring and 'finished' the program 2 weeks ago in 11 weeks.

    Don't get intimidated when others post their mile paces or 5K times. You may not ever be fast runner, but at least you are running. Once you have the endurance you can work on speed (if you want), in 3 weeks I have bettered my mile pace by 3 minutes.

    I still wouldn't classify myself as a runner but when I think back to my thoughts during the program of 'OMG I'm going to die!' I laugh a little.

    Good luck!
  • bethm1210
    bethm1210 Posts: 66 Member
    I've never been a runner, but I just started Week 2 on Wednesday, when the weather was cold and dreary. I can tell I’m enjoying it. Six months ago, if you had said, “It’s 54 degrees and looks like it could rain at any moment. Want to go for a run?”, I’d have looked at you like, “What sort of idiot do you think I am???” Now, I actually look forward to running!

    I agree with not looking ahead. I should have started Week 2 earlier, but didn't think I could do it, so I repeated W1D3. Found out I wasn't ready to quit running when it was time to walk :bigsmile:
  • danibee41989
    danibee41989 Posts: 222 Member
    Great advice!! you made me excited to finish C25K! Congrats on your success!
  • Erindipitous
    Erindipitous Posts: 1,234 Member
    I'm going to try to start this again in the next week or so. :)
  • outersoul
    outersoul Posts: 711
    That's pretty much my advice/experience. I'm a big boy too and never thought I could run. My first week I was struggling to get down the block. After 9 weeks I ran my first 5k (on May 1st) and have a two more coming up on May 30th and June 18th. I'm going to try to lower my time with each race.

    I think someone mentioned getting good shoes. I think it's worth repeating. Invest in good shoes. Your body will thank you. Also think about what pants/shorts you're running in. I bought some running pants because they wick and prevent chafing and one day I decided to run in regular sweats and boy was that bad. Chafe city. If you run in shorts, consider wearing compression shorts under regular shorts.

    Definitely run outdoors if you're considering racing a 5k. For me it made all the difference. I got to week 4 of c25k, all done indoors, and deciding to run outdoors for week 5. I couldn't do it. Running outdoors was so much harder. So I started the program over and have done all my runs outdoors since. Sometimes in the rain even!

    Whatever you do, don't give up. You can do it.
  • Lanfear
    Lanfear Posts: 524
    I did Wk1 D3 this morning at 6.30am!! That first run (I know it's only 60 secs) kills me, and then I seem to settle down OK...

    I also have the podcasts from NHS Choices with Laura, but I am looking for some more so that I can rotate them and have different music - any one know where I can get some decent 'casts? :smile: LOL the NHS Choices casts are also quite good for cycling, as the music has a nice rythym to it for pedalling cadence.

    One other question - is it normal to feel it in your abs after you've run? I'm hoping that this programme will help melt some of that jiggly fat away...!!

    As a female, I would add one majorly imporant piece of advice for ladies out there - INVEST IN A DECENT SPORTS BRA before you start!!! I have always loathed running due to "bouncing" and being uncomfortable and I cannot believe the difference a decent, good sports bra has made :smile: Well worth the money.

    :flowerforyou:
  • Kath712
    Kath712 Posts: 1,263 Member
    I totally agree with your list! I had only completed 7 weeks of C25K, but I ran my first 5K in April. It was a cold rainy morning, but I finished in 36 minutes. I was miserably cold and wet, but was on top of the world just for finishing! :drinker: :bigsmile: That same day, I registered for my next race on June 12th!

    Once I finished C25K, I started doing Jillian Michaels' treadmill workout. It gives you a good interval program, mixing up speed and incline instead of just straight running on the treadmill (dreadmill, as some like to say). I'm hoping to get back outside soon - it is so different! The only thing I haven't done yet is hills. The outdoor paths that I train on and the race course that I ran in April and will again in June, are flat, city streets. Soon, I hope to tackle the hills in my neighborhood and maybe some outdoor trails. That's what I love about running, there will always be new challenges.
  • jlanab
    jlanab Posts: 89 Member
    love this thread
  • kaylor908
    kaylor908 Posts: 42
    I know a lot of people have seen great improvements in their speed and endurance but I was wondering what kinds of results people were getting in terms of weight loss.
  • Jentorres8814
    Jentorres8814 Posts: 121 Member
    This is AWESOME! I just printed it out and hanging it next to my PC ( where I do ALOT of work!)
    Woohoo! LET'S DO THIS! :smile:

    Looking forward to it !!
  • runlaugheatpie
    runlaugheatpie Posts: 376 Member
    I love threads like this! I too started C25K back in March 2009 and I haven't stopped running! I'm not the fastest runner out there, nor am I the thinnest runner or the best runner, but I AM A RUNNER because of C25K. Confidence comes with time and experience and even I have days where I feel like the tubby runner that everyone is laughing at (which I'm sure is not true but you guys probably know exactly what I mean).

    My first race ever was a 12K even! I didn't run a 5K race until August 2010! I had some issues with my foot and had to have an operation (it was not from running), but had that not been the case I too would have already just scheduled a 5K around 10 weeks after I started the program.

    No matter what your size or your speed, you CAN do this program, you can even re-do a week if you feel you aren't ready to move on. I had days I thought I'd never get through it, then suddenly the next run/walk day would be amazing!
  • runlaugheatpie
    runlaugheatpie Posts: 376 Member
    I know a lot of people have seen great improvements in their speed and endurance but I was wondering what kinds of results people were getting in terms of weight loss.

    I might be an exception, but I did lose weight (around 22lbs), but then I plateaued (for a very long time). For me I think it's because of other things in my life that are preventing me from further weight loss (long daily commute, not enough sleep, body out of balance). I would only caution that the more (intensely) you run, the hungrier you can get and the more you will need to eat. It's finding the balance, so you do need some patience (in my experience).
  • TheGoktor
    TheGoktor Posts: 1,138 Member
    I know a lot of people have seen great improvements in their speed and endurance but I was wondering what kinds of results people were getting in terms of weight loss.

    http://www.myfitnesspal.com/blog/TheGoktor/view/shields-up-polarize-the-hull-plating-progress-photos-ahead-105521

    I'm starting W4 tomorrow (although last week I accidentally did W4D3... with ease!), and already I can see the difference in terms of weight/fat loss and toning up. In terms of fitness, I am nothing short of amazed! Honestly, when I look back at that first week, I cannot believe it is the same person who now has no problem with running for five minutes at a time! I suspect that just as with swimming, running will be all about endurance for me. I can swim for hours without getting tired but I cannot go at all fast. I find running for fewer longer periods much easier than many short ones. I'm pretty sure I'm never going to be a sprinter but I can in all honesty see me doing a half marathon at some point. Maybe even a full marathon!

    ElExGordo - thank you for starting this thread; I think you've done amazingly well, and are definitely an inspiration! Keep it up!

    Regarding running gear - yep, yep, and yep - proper running shoes (correct for your gait etc.), a good sports bra, and bottoms which don't allow for chafing are an absolute must. I'd also add good socks into the mix. :smile:

    ETA: I also meant to say well done to everyone, no matter which stage you are at - you're all amazing for getting out there and doing it! I really mean that - I know what it means to be able to say "I'm a runner", especially when you never thought that you'd ever say that in a million years. I know I didn't!
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