C25k too much too fast
fireytiger
Posts: 236 Member
Hi all, I'm trying to get into running, and everyone and their cousin recommends Couch to 5k to get started. But I'm obese category II, and I have a lot of issues with my tibialis anterior muscles getting strained if I do too much too fast. C25k is, for me, too much too fast. Right now I can just manage running 1 minute and then walking 3 mins, repeating 6 times. That last minute of running feels pretty brutal. But the first week of C25k wants me to run 1 minute and walk only 1.5 mins, repeating 8 times, and doing this 3 times a week. What's a fat girl to do? I know the shin pain issue isn't due to poor form, nor is it due to bad shoes (just got fitted for the best pair of running shoes i've ever owned), but simply because my muscles are weak as all get out. Are there any suggestions for maybe working up to each week of this program? Or maybe a better program for someone like me? I don't care how long it takes me to be able to run a mile (or eventually a 5k) but I want to do it right and not hurt myself. Thanks!
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So start with 1 minute/3 minute intervals1
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Right, and I have been, but I don't know how to increase my running without doing too much too fast, and C25K is too big of a jump.0
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Then 1 minute 30 running, 2.30 walking... etc etc2
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Take your time... if you are feeling it's too much, too fast - then listen to your body. Maybe you need 30 seconds of running and two minutes of walking (or four). C25K works for lots of people, but not EVERYONE!
Do what you can do for now, you'll get better and be able to run more eventually.
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Take your time... if you are feeling it's too much, too fast - then listen to your body. Maybe you need 30 seconds of running and two minutes of walking (or four). C25K works for lots of people, but not EVERYONE!
Do what you can do for now, you'll get better and be able to run more eventually.
This. And go slower. Even if you're shuffling along at about the same pace as you would be walking if you get both feet off the ground then you're jogging. Also, you can repeat the days as often as you want before moving on.4 -
C25K is a bit much for some. My sister did it and actually tried to warn me against doing that program. She did a 12 week program and had a much better experience.
Garmin has a 3 day per week for 12 week program through Full Potential if you would like I can send it to you. Unless you have a Garmin Connect account, then you can access it under Training Plans.0 -
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Good on you fireytiger for getting started! Many programs are too much for some people to start on.
If you've been away from exercising for a while (probably?) You may have to start at a less ambitious level.
Maybe skip the running and just walk? You can always work up to the full program.
There are lots of good walking programs. CDs. Leslie Sansone is popular. Google and YouTube have tons of info.
Prevention magazine puts out a regular, Walking Issue.
My thoughts are; exercise doesn't have to hurt. You should definitely-definitley! feel like you've done something, but if it actually hurts, many people quit. My opinion only.
I use exercise bands. So much can be done with them, it is to a degree, like a gym workout.
Especially for people just starting out.
A quick (ish) few minutes walk to warm up. Lots of long slow stretching after.
Right now it might be best to get your body doing Something Anything. And Hey! You Are!
One step at a time. One day in a row. Good luck to you.
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Personally I wouldn't go from zero to C25K, particularly in the obese category and particularly since you already have issues with tiabialis muscles...it's not an overly aggressive program, but that doesn't really matter when you're coming from nothing.
Personally, I just started out doing a lot of walking and then some other things like the elliptical, etc to just get my body used to being up and moving. I didn't start my C25K program for a few months once I was at least to moving my butt a bit more and my muscles and tendons were used to getting some work.3 -
Don't feel like you need to complete day 1 perfectly. Repeat day 1 until you can do it without dying. lol And you don't have to start in a full run. You can walk and then do "boosted walking" until you build up to a jog.
I failed C25K because I felt like I needed to do it perfectly. It's too much if you are overweight and never ran before. So I would start off by walking and then walking a bit faster with a little bounce in your step until you are comfortable with jogging. Repeat day 1 for a month if you need to!0 -
Thanks everyone for the advice! To those suggesting walking first, I have already been walking quite a lot. I've been on the path to getting healthier and more fit for 2 months now. My goal at first was to walk at least 15 mins every day, and pretty much right away I was able to move up to walking about 30-60 mins at a time daily with no issues. Right now, if you give me a pair of good sneakers I could walk a good pace (3 to 3.5mph) for miles and miles, up hills, gravel, dirt, pavement, etc. So i'm feeling ready to start running, but the running is hard on my shins, and it always has been since I hit adulthood (and obesity). I used to be an athlete in my teens and ran a lot, but what worked then is clearly not going to work now.
To those who linked/suggested running programs, thank you! I will look into them a little more closely and see which one will most likely work for me before I go out tonight. I've been sitting at 1 min/3 mins x6 for a couple weeks now and I really want to move on.0 -
If you think running is too much for your shins, you could always try a different exercise. Swimming is great exercise and it's not hard on the joints1
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fireytiger wrote: »Thanks everyone for the advice! To those suggesting walking first, I have already been walking quite a lot. I've been on the path to getting healthier and more fit for 2 months now. My goal at first was to walk at least 15 mins every day, and pretty much right away I was able to move up to walking about 30-60 mins at a time daily with no issues. Right now, if you give me a pair of good sneakers I could walk a good pace (3 to 3.5mph) for miles and miles, up hills, gravel, dirt, pavement, etc. So i'm feeling ready to start running, but the running is hard on my shins, and it always has been since I hit adulthood (and obesity). I used to be an athlete in my teens and ran a lot, but what worked then is clearly not going to work now.
To those who linked/suggested running programs, thank you! I will look into them a little more closely and see which one will most likely work for me before I go out tonight. I've been sitting at 1 min/3 mins x6 for a couple weeks now and I really want to move on.
Maybe you'd be better suited to a lower impact workout. I don't run anymore due to the high impact...I'm a pretty avid cyclist though and do a little swimming.2 -
If you decide to try the programs I linked, I strongly suggest you start with the conditioning one. Yes, you won't feel like you are doing much by running for 5 seconds, but it's called conditioning for a reason. It gets your muscles and tendons gradually used to the running movement and to having shorter walking intervals. Another tip: slow down. When I first started running I could walk faster than my running speed.
Edit: if you have an Android phone Impetus is amazing (and free).0 -
How far can you walk without pain? I suggest you focus on walking further & faster before you try c25k. There's no reason to torture yourself. Running us hard when you're out of shape, overweight, & with physical issues. I know, I was there. It too me 1.5 years of walking before I tried c25k.0
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cwolfman13 wrote: »fireytiger wrote: »Thanks everyone for the advice! To those suggesting walking first, I have already been walking quite a lot. I've been on the path to getting healthier and more fit for 2 months now. My goal at first was to walk at least 15 mins every day, and pretty much right away I was able to move up to walking about 30-60 mins at a time daily with no issues. Right now, if you give me a pair of good sneakers I could walk a good pace (3 to 3.5mph) for miles and miles, up hills, gravel, dirt, pavement, etc. So i'm feeling ready to start running, but the running is hard on my shins, and it always has been since I hit adulthood (and obesity). I used to be an athlete in my teens and ran a lot, but what worked then is clearly not going to work now.
To those who linked/suggested running programs, thank you! I will look into them a little more closely and see which one will most likely work for me before I go out tonight. I've been sitting at 1 min/3 mins x6 for a couple weeks now and I really want to move on.
Maybe you'd be better suited to a lower impact workout. I don't run anymore due to the high impact...I'm a pretty avid cyclist though and do a little swimming.
As stupid as this sounds, I know high impact is probably not the best choice for me right now (especially as i'm *ahem* well endowed), but I actually feel a real *need* to run. Like, I love the way it feels to run and my muscles feel a longing to run. I even have the stamina to do it, I'm rarely out of breath when I run. But my dang shins don't want to cooperate with this urge lol. I want to make it work because this is truly what I want to do. Plus i'm already out for the walks anyway.1 -
amusedmonkey wrote: »If you decide to try the programs I linked, I strongly suggest you start with the conditioning one. Yes, you won't feel like you are doing much by running for 5 seconds, but it's called conditioning for a reason. It gets your muscles and tendons gradually used to the running movement and to having shorter walking intervals. Another tip: slow down. When I first started running I could walk faster than my running speed.
Edit: if you have an Android phone Impetus is amazing (and free).
I do have an android phone, i'll look into that! Thanks! I'll probably end up trying the conditioning program too. 0 -
Honestly, you may just need to keep it much lower until you get some weight off. Running is damn hard on the body as it is, anyone who can do it when they are bigger than I was when I started is a superhero to me! I probably did too much high impact stuff for my weight to begin with (210lbs with old niggles I should have been more mindful of). It all resolved but I'd have had a happier time if I'd been more patient with myself and my fitness progress.1
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How far can you walk without pain? I suggest you focus on walking further & faster before you try c25k. There's no reason to torture yourself. Running us hard when you're out of shape, overweight, & with physical issues. I know, I was there. It too me 1.5 years of walking before I tried c25k.
I can walk for hours without pain as long as I have good shoes. I love to walk, I used to walk 5 miles with my dad daily, sometimes twice a day, and I'm back up to the fitness level that I could do that again if he were here (he lives 2000 miles away, kinda hard to walk with him now lol).1 -
C25K is a guide. You can (and should) adjust it to your needs if it moves too quickly for you.
If the first week works well for you, do that for a second week.
Then increase your running by 30 seconds and decrease your walking by 30 seconds. See how that works. You may need to adjust it more. For example 4 sessions of Week 1 timing, alternating with 4 sessions of your home-made Week 2 timing.
As long as your progressing, you're improving. Don't get hurt in the process.
You can do this. You're off to a good start.
How are your shoes? Good shoes help your legs and joints, which helps your running.
How is your breathing? If you struggle with breath, slow your pace.
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How overweight are you? I was 90lbs over a healthy BMI when I started. I've lost 15lbs in the process. I can now run for 30minutes!! Don't let your weight stop you, but DO listen to your body!
For your shin pain a few things to consider:
1) Make sure you are doing a proper warm up before running.
2) Since you are having shin issues stretch it after your warm up but before your workout.
3) After you cool down make sure you stretch all your muscles and extra for your shins. If I am having a problem I will hold a stretch for 30-60 seconds
4) Try elevating and icing your shins if it's really bad
Make sure you are running slowly. You should be able to have a conversation with someone - if you can't you are running too fast.
Each week shorten your walking period by 30 seconds. So this week walk 2.5 minutes and then run 1. Repeat it 6 times. Then the next week you walk 2 minutes and then run 1, repeat 7 times. etc until you can run 1 walk 1 and repeat it 7-8 times.
Then each week add a minute to your run time. walk 1, run 2, then walk 1 run 3 etc. If that seems too hard then just increase 30 seconds of running each week.
You can do this, just listen to your body. If you ignore any pain you are having you could develop an injury!
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Just wanted to say yay running!
You are already doing a half hour workout so you could just shift slightly more running and less walking. Like adding 15s to the first run and knocking 15s of walking off the last walk. When that seems ok, shift the second run and second to last walk and so on. I like to play around with intervals so this is what I do when I'm not following a program.
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Agree with repeating weeks or even days as needed. You already said you don't care how long it takes so take your time with C25K. This concept helped me when I did C25K: If you can run any slower you are running too fast.1
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This might not be effective for you but re the shin pain - my physio recommended running on the balls of my feet I.e. not putting my heel down and once I got used to it no more shin pain
And don't be afraid to repeat days/weeks until your comfortable0 -
I agree with KiwiAlex. This technique helped me beat shin splints. Here are a couple articles I read that helped me.
http://www.runnersworld.com/run-faster/proper-running-form
http://www.runnersworld.com/social-studies/11-tips-for-new-runners
Hang in there! You can do it!0 -
I did C25K and the two pieces of advice that really helped me get through it were, 1) start slow, slower than slow - if you are walking at 3.5 mph, that's the speed to start running at - it can take a lot to condition your body to running. 2) Even if you really want run, some days it just won't happen
Take your time, it will happen but most importantly you want it happen injury free!1 -
I didn't use a plan or app when I started. I did what you're doing now and just increased the running (shuffling) and decreased the walking but 15 seconds each week (running three times a week). I knew that if it hurt, I wouldn't want to go out again, so took it as gently as I could. As I got stronger, I didn't mind it hurting so much and pushed myself a bit more. That was 18 months ago, and yesterday I ran my first 18 miler in preparation for a marathon in a few weeks. The key, I think, is to make it gentle enough that you don't put yourself off going out, and to make sure you go out regularly (no excuses - rain or shine). and remember, every time you go out, even if you don't have a 'good' run, it makes you stronger and fitter.n It all counts, whatever the speed.0
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When I started out I couldn't run at all, instead I used the C25K replacing the running sections with fast walking (on the treadmill as it was Winter). Once I was walking faster the whole 25 minutes then I started again but with very slow jogging that was probably on 1km/hr faster than my fast walk. I can jog the whole time now, but tbh I find running/jogging for extended times boring and prefer intervals. The subscription version of Zombies Run is great for that, not only does it give you a storyline while you walk/jog but you can set it to chases and there's even an interval option which you can set to your exact needs.0
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1. Investigate whether or not your running shoes might be the problem. Did you go to a store that specializes in running? If so, go back with your shoes, explain the issue, and see if they have any suggestions. Did you go to a general sports store (like Dick's, Foot Locker, or Sport's Authority)? Bring your shoes with you to a store that specializes in running and have them analyze your gait and make recommendations.
2. On what type of surface are you running? If you are running on asphalt or concrete, that could be the issue. See if you can find a track made of a softer surface, investigate trail running (with appropriate shoes), or try using a treadmill for your running workouts. A softer surface might help with the soreness you are experiencing.
3. Add some resistance training to strengthen all of your leg muscles. If you have muscle weakness, then other muscles will compensate while you are running, which can result in soreness.
4. Patience, grasshopper. Doing too much too soon and ignoring painful symptoms will result in injury and ultimately bring your progress to a painful halt while you recover. Your shin pain in a sign that something is wrong. Adjust your workouts so that your pain is minimal or eliminated. Continue working your calorie deficit and building your fitness level. It is possible that running might be too much for your individual situation right now, but it is still an excellent goal that you can achieve. You may find that you have less pain as your BMI lowers.3 -
It's worth investigating whether or not you have issues with hypermobility, as that can often make it necessary to avoid high impact exercise. Do make sure your trainers are correctly supporting your feet. Maybe as an alternative, consider power walking. My hips won't let me do it anymore, but it's as good a cardio workout as jogging.1
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