C25k too much too fast

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Replies

  • ICameToGetDown
    ICameToGetDown Posts: 958 Member
    My two cents:
    - awesome that you are trying!
    - get fit for sneakers at a real running store
    - be sure you can walk at a nice clip for over 60 min (sounds like you have this one down)
    - walk/jog at a track if you can. It is such a big difference to your knees / hips
    - start 15/30 seconds jog, 1 min walk and go up from there. Do the 15/30 seconds for 10 sessions if you have to - - there are no rules of how fast you build up your endurance
    - stretch / warm up before
    - stretch after
    - stretch again after

    Good Luck!
  • pondee629
    pondee629 Posts: 2,469 Member
    Amazon has "Personal Running Trainer" 4 weeks to a mile. Might be the softer start you need to be going. Otherwise stay on week 1 day 1 until you are comfortable in moving on. We all progress at our own rate. This isn't the race. I restarted running about two years ago walking. Got to a three mile walk. Then one day just got the urge to break into a jog. Jogged a half mile, walked a half mile for the three mile course. Didn't know this was a program. Got the ...to a mile program. Did it. Got the 8 weeks to 5K. Did it in about 10. Now training for a Half Marathon in September and have my long runs up to 10 miles.

    It takes time and a steady commitment. But, it is doable and I have enjoyed, and am enjoying, the journey.
  • ridiculous59
    ridiculous59 Posts: 2,908 Member
    You've had a lot of great advice from people but I thought I'd throw in my two cents :) I used to be a runner too. Not an intense marathoner or anything, but I could comfortably do 10 kms. But after my third baby I never got my weight off . And then just added some more for good measure. When my kids all left home I realized it was time for ME and I was going to get healthy. I figured once a runner, always a runner. Right????? Wrong!! Shins and hips screamed otherwise. It didn't matter if it was on a treadmill or on pavement. I couldn't do it :( So that was my goal....to be able to run again. I started out walking. Then spent the winter going to "deep water running" classes at the pool. As I lost weight I was able to more things. I bought x-country skiis and started doing that again. And snowshoes too. The common thread here is that they are all low impact so I never had pain. Yes, my muscles would know they'd been working, but never the hip and shin pain that I had experienced when I tried to run.

    Fast forward 2.5 years and I've now lost 80 pounds (and would like to lose 5-7 more). I just started C25k two weeks ago and guess what....I'm not experiencing ANY pain! There's a 5 km run in town in October and that is my goal.

    So for me, WANTING to run didn't mean that I was able to run. I had to lose some weight first. But WANTING to run was my incentive to keep losing. Maybe c25k isn't right for you at this point in your weight loss journey. Maybe other low impact activities would be better for you. But if you need to run, which is how I felt, you'll get there :)
  • JamestheLiar
    JamestheLiar Posts: 148 Member
    It has been my experience that running and obesity and injury go hand in hand. How will an obese person (like myself) know if their warm-up routine is insufficient? Injury. How will an obese person know if they've overdone it with speed or distance? Injury. How will an obese person know if their shoes are worn out? Injury.

    In my opinion, the best advice you've seen on this thread (besides waiting to run until you've seen significant weight loss) is to go slow. Slower than you think is necessary. The problem with an obese person running is that a huge part of it is in your head. Determination - the inward decision to NOT STOP. And as an obese person, your sense of determination may be way way way more ready to run than the rest of you're body.

    I used to watch TV shows like the Biggest Loser and think that I should be driving my body to sprint up mountains. Don't be fooled by that (like I was). The fact is, you will not believe how easy it is for an obese runner to injure themselves. It's physics, and you absolutely cannot escape it.

    With that in mind, it's possible that the answer to your question is that C25K is not the problem, but rather that you are not going slow enough. Don't let your determination drive you to injury, because it will if you let it. Go slow. Don't neglect the warm-up. Repeat the weeks until you have the confidence to make the next jump.

  • JamestheLiar
    JamestheLiar Posts: 148 Member
    ridiculous59 wrote: »
    You've had a lot of great advice from people but I thought I'd throw in my two cents :) I used to be a runner too. Not an intense marathoner or anything, but I could comfortably do 10 kms. But after my third baby I never got my weight off . And then just added some more for good measure. When my kids all left home I realized it was time for ME and I was going to get healthy. I figured once a runner, always a runner. Right????? Wrong!! Shins and hips screamed otherwise. It didn't matter if it was on a treadmill or on pavement. I couldn't do it :( So that was my goal....to be able to run again. I started out walking. Then spent the winter going to "deep water running" classes at the pool. As I lost weight I was able to more things. I bought x-country skiis and started doing that again. And snowshoes too. The common thread here is that they are all low impact so I never had pain. Yes, my muscles would know they'd been working, but never the hip and shin pain that I had experienced when I tried to run.

    Fast forward 2.5 years and I've now lost 80 pounds (and would like to lose 5-7 more). I just started C25k two weeks ago and guess what....I'm not experiencing ANY pain! There's a 5 km run in town in October and that is my goal.

    So for me, WANTING to run didn't mean that I was able to run. I had to lose some weight first. But WANTING to run was my incentive to keep losing. Maybe c25k isn't right for you at this point in your weight loss journey. Maybe other low impact activities would be better for you. But if you need to run, which is how I felt, you'll get there :)

    I wish I had seen this comment before I posted mine ... I could have saved a lot of typing. I agree with every word.
  • goofylady5692
    goofylady5692 Posts: 2 Member
    fireytiger wrote: »
    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!

  • goldthistime
    goldthistime Posts: 3,213 Member
    Personally I'd stop running altogether until that shin pain is completely gone.
  • robininfl
    robininfl Posts: 1,137 Member
    Amazon music has a couch to I mile from Personal Running Trainer, 4 weeks to 1 mile. There is no rule that says you have to do it in 4 weeks, you can take each workout and do it 3 times, that will make it 12 weeks to 1 mile.

    That's what I'd do. Slow increase is much safer, and once you can do a mile continuous then the couch to 5k may work, or you can use the same method and do each workout 3 times.
  • French_Peasant
    French_Peasant Posts: 1,639 Member
    I had shin problems when I started doing c25k on concrete, and switched to mostly turf with a little concrete and asphalt thrown in. That fixed the problem (plus, good shoes). Turf will definitley make you work harder, but is gentle on your bones. The more I ran, the more I could run on asphalt without having a shin issue.
  • mbaker566
    mbaker566 Posts: 11,233 Member
    i might suggest that you do intervals with the c25k but instead of running, do speed walking.

    make sure you take your breaks. you should take at least a day between the walks/speed walking. take more than one if you need it and only 3x per week

    do active stretches to start and cool down after with stretches/yoga

    congratulations on starting to be a healthier person
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited August 2016
    I would not try to run until you can identify the shin pain. It might or might not be be related to weight. But if weight related loosing weight will be key. Keep in mind that weight will just makes the inflammation act up quicker and this just begins an endless cycle.

    I am not trying to be a cop out, but trying to help avoid injury. I would consult your doctor before starting a running program.

    Can you tell where you shins hurt. Is it right on the front of the shin bone (tibia) or behind it, where you can't really touch. Does tapping your heel on the ground cause pain somewhere in the lower leg. It can be landing hard on the forefoot causes the pain and you would get this jumping rope or doing aerobics, etc...

  • BABetter1
    BABetter1 Posts: 618 Member
    mbaker566 wrote: »
    i might suggest that you do intervals with the c25k but instead of running, do speed walking.

    make sure you take your breaks. you should take at least a day between the walks/speed walking. take more than one if you need it and only 3x per week

    do active stretches to start and cool down after with stretches/yoga

    congratulations on starting to be a healthier person

    Yes, I was about to suggest this very thing. I am no longer allowed to run due to neck problems with compressed vertebrae. But, I was thinking of doing the walk/speed walk thing myself to build up my speed and still get some calorie burning exercise.
  • noexcuses0626
    noexcuses0626 Posts: 60 Member
    Adjust your speed. You may be trying to go too fast too soon. Find a pace that's comfortable. Of course it's challenging, you're just starting out, but you shouldn't feel like throwing up after a minute. Maybe the shin pain requires new shoes. Go to a running store.
    If all else fails and you're dreading running, you may be better off just walking for now. Keep increasing your speed and incline (assuming you're on the treadmill) and when that is no longer challenging, try running again :)
  • ChrissyGoto
    ChrissyGoto Posts: 17 Member
    I hear you lady! I have C25K in the past and couldn't do it. This time around, (running my first regular 5k in Feb, did a Dirty Girl Mud Run a few years ago but that was not a lot of running more obstacles) I made my own version of C25K. I started Week 3 Day 1 yesterday and while it almost killed me, I pushed through and slowed my speed to get it completed.

    If I get to the point that I can not push through or slow down enough to get through it, I will have to tweek a bit here or there, but the important thing is that I DO it. It may take me 15 weeks or 20, but seeing how I have plenty of time until Feb as long as I keep at it and steadily increase my run times, I got this! I don't care how fast I am, my main focus is being able to run the race all the way through. :)
  • mrp56839
    mrp56839 Posts: 159 Member
    C25K was too much for me as well when I started running a few years ago. Runnersworld.com has a great forum called The Starting Line for beginners. One of the coaches gave me a suggestion and I turned it into a program that worked well for me. 30 minutes, 3 days a week. break it up into 5 minute increments of run/walk intervals. If you can run 1 min, walk 4, then start there. Do that 6 times. When the 6th rep feels too easy, bump it up to 1:15/3:45 and do that 6 times. Keep increasing it until you're doing 4:45/:15. When you don't feel like you need to walk for 15 seconds every 4:45 mins, try a 30 minute run.

    It took me an entire summer to get from the couch to a 5k doing it this way, but it worked! Once I could run 30 minutes, increasing the time and distance was taken in 5 minute increments again. 35 mins. 40 mins. etc. Even now, it still feels tougher, but not just-starting-out kind of tough. I took a pretty long running hiatus and gained about 60lbs back, but since losing that weight again and working out with mostly resistance training, it only took about 2 months to go from couch to 7 miles this time.

    Kudos to you for wanting to give this a shot! The running community is such a welcoming and friendly group of all shapes and sizes. I love it.
  • fattothinmum
    fattothinmum Posts: 218 Member
    Slow down and do it your way until you can get to the C25K first week, even if it takes you several weeks to do it. Honestly, most people who struggle are going way too fast. If you need to walk three minutes walk it until the next cycle starts. It's tough but shouldn't be brutal.
  • fireytiger
    fireytiger Posts: 236 Member
    Thanks everyone! To address everyone:
    -I did go to a REAL running store and get fitted for GOOD running shoes. So that's not the problem, the shoes are amazing.
    -As I mentioned before, I used to be an avid athlete about 10 years ago. Thankfully I know how to tell if I'm injuring myself or if my muscles are just weak, and it's most definitely the latter. The discomfort fades pretty much within minutes after I've stopped running, and using a high density foam roller helps a LOT. The discomfort is in the lateral part of my shin, definitely the tibialis anteriors.
    -I have talked to my doctor, she says there's no reason why I can't run. She agrees it's probably weakness due to not being accustomed to the strain anymore.

    I do really want to thank AmusedMonkey. I decided to try out the conditioning program, and it was SOO much better. I felt my muscles working and they're sore, but it was so much easier to handle. I did feel the 5 second intervals were too easy so I skipped to the 10 seconds. What a difference! Thanks a ton! :D
  • afatpersonwholikesfood
    afatpersonwholikesfood Posts: 577 Member
    I started running around 230 pounds (22 lbs into the obese category for me at 5'10"). Running was a long term goal for me when I started losing. I did a lot of indoor jogging intervals and dancing and a ton of daily walking as well as losing 160 pounds before really attempting running.

    I have never used C25K. I use Galloway. I started with 30 seconds/1 min 30 sec intervals, and I now do 2:1. If I am feeling especially energetic, I can run for a whole mile now without walk breaks, but I have discovered that my overall pace doesn't really change much. My sister has completed full marathons this way, so I am all for the walking intervals.

    Don't do too much too fast. You'll either quit because you get hurt or because you hate it. Keep it enjoyable. Get good music. You are your only competition...small goals.
  • afatpersonwholikesfood
    afatpersonwholikesfood Posts: 577 Member
    Oh, and I changed my intervals by 15 seconds at a time every 1-2 weeks. I might add more run time and NOT decrease the recovery until the following week or whatever ratio works for you. Basically, if you're dreading your runs, you're pushing yourself too much. If you're at the same interval ratio after several weeks, then you need to push more.
  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
    @fireytiger That's great to hear! If you can be patient and not skip any weeks beyond the 5 second ones it would give your muscles enough time to acclimate. I know it's tempting to go from 10 to 15 seconds right away, but trust me (from experience) you really do want to take your time. After you finish the program you can jump right into 30 second intervals (the second program I listed or any other program you choose) or work up to it by repeating the last week in the conditioning program but increasing the running intervals by 5 seconds each week like I did until you reach 30, but I would think 8 weeks of conditioning should be enough to prepare you to run 30 second intervals. I wish you best of luck!
  • LoFoSho100
    LoFoSho100 Posts: 66 Member
    You might download the Map My Run Trainer and see what it suggests. It gives you the option to select what program you want to work on (5k, 10k, half marathon, etc) and then YOU enter how long YOU want to take to complete the program. Instead of 6 or 8 weeks, you can enter 6 months or a year and it will create a program for you. I am working my way up to a half marathon (not even close to there yet), I entered 6 months for completion and it gave me some weeks of pre-training before the legit training even begins. It's hard for me to follow a program though. Sometimes they tell me to run 2 minutes and I feel like I should go longer and sometimes it tells me to run 5 minutes and I just cannot make it yet. So I mostly follow the plans provided, but I do what feels best for me.

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