How I started jogging with 5KRunner and RunKeeper

If I wrote a blog, this would probably be posted there. I wanted to share how I started jogging and what gear and equipment really helped get me there.

Maybe this is something you want to do too

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Where I started

Just "overweight" according to my BMI. I was seeing results with MFP but wasn't going to wait until I reached my goal weight to improve my fitness. I was comfortable doing 45 minute aerobic classes but hadn't attempted jogging for years. The last time I had tried to improve my jogging was when I was hitting the treadmill about 5 years ago and my personal best was 2x10 minute jogs (around 9k per hour speed) with a heck of a lot of walking in between.

I live 5.5km away from my workplace and my goal was/is to run the entire distance without needing to slow down and walk or take a break.

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What I used:

I have an iPhone so I started looking around at options and apps to help me track my progress. There is a lot of options out there! Add in the Nike+ shoe attachment (the way to go if you don't have an iPhone or a smart phone with GPS tracking capabilities) and I was even more confused.

I tried a fair few apps (all free) and strongly recommend this set up:

1. iPhone
2. iPhone armband - I bought an expensive Belkin one with a mesh adjustable strap that clips like a belt. Mistake, it's on its tightest and slips around while running. It also pinches my skin when I put it on. Go out and get a cheap holder and one that has an elastic armband.
3. RunKeeper app for iPhone - This program tracks your distance using the GPS abilities of the iPhone, your speed and calories burned
4. 5KRunner app for iPhone - This app contains a beginner's interval running program: 3 days per week, 8 week.

If you're running on a treadmill you won't need RunKeeper or the iPhone armband holder. You can use your treadmill to track calories burned. But I found running outdoors more inspiring and it gave me a strong sense of how much distance I could travel.

5. A good sports bra! - I had some old sports bras from before my MFP days and, frankly, as I started to lose weight I dropped both a back size and a cup size. I splurged on a newer expensive sports bra at about week 3 and wished I had done so much earlier.

I wear a Shock Absorber Max Impact sports bra because it's a DD+ fitting (it's not underwired, and more like a crop top but it works). I've also tried the Freya Active underwired sports bra but I felt that the size, cup and back, ran a bit big and I don't think I've found the right size in that bra yet.

6. Good shoes! Fortunately I always invest in good shoes that fit my orthotics because I'm used to needing them for aerobics classes. However I did go out and buy the lightest, most comfortable pair of runners recommended to me by a good salesperson at Athlete's Foot (Saucony's for about $160 on sale, ugly as hell but super bouncy and stable with lots toe wriggle room) because my Asics were close to 2 years old. If you exercise regularly I think it's important to err on the side of caution with shoes.

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Couch25k and 5kRunner

My best friend was following the Couch25k program (on a treadmill) while I was following the 5kRunner app program. The 5kRunner app seemed to be a bit easier, certainly it was easier in the first few weeks and builds the 5 minute warm up and cool down into a 30 minute session.... so less running intervals.

Eventually my friend crossed over to 5kRunner so that we could compare notes and motivate each other (I would say so that we could run together but that didn't work very well at all!). So I don't know how the programs compare in the final weeks.

I found that I the 8 week 5kRunner program really ramps up quickly and struggled at the start of week 5 (I think... about when you get to the 8 minute intervals) and had two horrendous attempts at week 7 day 1 (20 minute run) at which point I came close to giving up. My worst runs forced me to stop before the half way point and walk the rest of the way home fighting nausea. However I did end up coming down with a cold soon afterwards so perhaps my immune system was already struggling.

I'm about to start my last week, Week 8, and I've been following this program to the best of my ability for close to 12 weeks now. I think I've seen a huge improvement in a short time so I'm not complaining that it took longer than 8 weeks!

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Audio Cues... and how it works during the run

Both 5kRunner and RunKeeper use audio "cues" or announcements to tell you:

5kRunner: When to "start running" or "walk" or warm up or cool down
RunKeeper: The current time into the session and how far you've travelled and at what speed

RunKeeper's audio announcements can be changed to say whatever you do or don't want it to say. Also the RunKeeper announcements are delivered in a woman's voice, the 5KRunner announcements are delivered in a man's voice. Helps keep them separate

For example, when I walk out the door I go into RunKeeper and choose "Start Activity". The announcer immediately replies "Activity started." I then start up 5kRunner, scroll to my next workout (eg Week 8, Day 1) and hit "Start". 5kRunner announces "Begin with a 5 minute warm up walk".

5 minutes later 5kRunner announces "Start running".

I have my RunKeeper set to deliver audio cues each 1 km traveled (you can switch to Miles as your preferred unit). While I'm running I'll hear "Distance travelled 1 point zero zero kilometers. Time 6 minutes 32 seconds"

Eventually 5kRunner will tell me when I hit the end of my first running interval and tell me to "Walk".

The continues until I'm finished my intervals, finished my cool down and I switch everything off when I get back home. When you "Stop Activity" on RunKeeper you can look back at your running session and see your calories burned (these go right into MFP).

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Headphones and noise

I don't run with headphones because they tend to wriggle out of my ears and bother me. The audio cues for each app can be turn down in volume but I must confess that I still find it a bit embarrassing when I pass another jogger or pedestrian out and about and 5kRunner chimes in with an instruction to "Start running" or "Walk".

I don't find the RunKeeper announcements embarrassing at all because I'm proud for others to hear how long/far I've been running

I have my audio cues down to about 30-40% volume and can hear them just fine. It's only a problem when I jog alongside heavy peak out traffic - I can't hear the cues then at all - but I know to check my iPhone display if I think I've missed something. It's more of a problem in the early weeks because the intervals are so short and less of a problem towards the end of the program now that the intervals are so long (less announcements).