Couch to 5k, help needed.

jcummings69
jcummings69 Posts: 183
edited September 19 in Fitness and Exercise
I started this today and I have some questions! At what pace do you walk and run? Today I did 3.4 for the walk, and 5 for the running part, but half way through I had to change to 3.2 and 4.5. I felt like I was going to die! The guy on the podcast said you shouldn't be out of breath, but I was the entire time. Also, my heart rate stayed around 90% of my max HR (my max is 196) for most of the workout... is this bad?? I have my limits set at low 60% and high 85%, so I was over my limits a majority of the time. I can't believe how bad my lungs are :( I guess that's what I get for smoking and never running...

Replies

  • jcummings69
    jcummings69 Posts: 183
    I started this today and I have some questions! At what pace do you walk and run? Today I did 3.4 for the walk, and 5 for the running part, but half way through I had to change to 3.2 and 4.5. I felt like I was going to die! The guy on the podcast said you shouldn't be out of breath, but I was the entire time. Also, my heart rate stayed around 90% of my max HR (my max is 196) for most of the workout... is this bad?? I have my limits set at low 60% and high 85%, so I was over my limits a majority of the time. I can't believe how bad my lungs are :( I guess that's what I get for smoking and never running...
  • TudorRose
    TudorRose Posts: 238 Member
    I'm starting next week and will be doing it outside, then tracking distance via google map
  • ckmama
    ckmama Posts: 1,668 Member
    You should listen to the podcast. If you are breathing that heavy then you need to slow down. Also you need to google running technique and breathing techniques.

    You may not be used to running and most people tend to plod when they run and that will knock the breath out of you which will make your Heart Rate sore.

    Good luck and if you need to slow down, slow down.
  • firewalking
    firewalking Posts: 335 Member
    Lance Armstrong trains well below his HR max so that his times can improve. I had my metabolic rate tested (both resting and exercising) so that I could see what this number should be.

    I highly recommend this to everyone! I learned that when my heartrate reaches 173, I am only burning sugar....
  • TrailRunner
    TrailRunner Posts: 140 Member
    I learned that when my heartrate reaches 173, I am only burning sugar....

    I'm trying to get a handle on this heart rate thing. So when you say only burning sugar , as opposed to?
  • songbyrdsweet
    songbyrdsweet Posts: 5,691 Member
    Your body will never just burn one substrate as fuel. That would be really inefficient, producing less energy and depending entirely on one energy system. With the exception of exercise lasting just a couple seconds, you will always use both carbohydrates and fatty acids. The only thing that changes is the ratio--at low/moderate, you're burning few calories, but with a greater % coming from fat. At higher intensity, you're burning more calories, with a greater % coming from carbohydrate. It's more effective to work at higher intensities because you'll increase your overall caloric expenditure so much that you'll still use about the same amount of fatty acids. Plus, the after effects of intense exercise are greater than lower intensities--your BMR will remain elevated longer.
  • firewalking
    firewalking Posts: 335 Member
    According to the nutritionist who ran my tests, by keeping within a heart range of 144 to 155 and maintaining this for longer, I am better ablet to burn fat and use the exercise as a dieting tool. Also, this greatly increased my stamina when I run for longer.

    According to her, once you cross over into the burning sugar versus fat heart rate, you are essentially overexerting the body and not reaping benefits from the exercise.

    I might add that while I disagreed with the philosophy of keeping my heart rate at such a low intensity, it has made all the difference in the world. After some research, I found that this is a very popular training technique.

    I can remember having fits when I did body for life....it was minimum effort weight lifting and cardio and I though the guy who wrote it was on something. But the results were almost immediate. I guess the lesson I learned from all this is that I do not need to overexert myself to see results. This is so true.
  • songbyrdsweet
    songbyrdsweet Posts: 5,691 Member
    According to the nutritionist who ran my tests, by keeping within a heart range of 144 to 155 and maintaining this for longer, I am better ablet to burn fat and use the exercise as a dieting tool. Also, this greatly increased my stamina when I run for longer.

    According to her, once you cross over into the burning sugar versus fat heart rate, you are essentially overexerting the body and not reaping benefits from the exercise.

    That's really an oversimplification. You're not going to 'switch over' at any point. If you want to burn the highest % of fat, just sit. That's really not practical though. :smile:

    You can sustain activity for longer periods at lower heart rates. Most people can walk indefinitely with proper shoes and hydration and a snack every now and then. Marathoners and ultramarathoners run for 2+ hours (Dean Karnaze ran for 2 days straight!), but they need to refuel more often, and that fuel is often in the form of carbohydrates. I don't think anyone can say endurance athletes aren't benefiting from exercise, and they are burning plenty of glucose.

    I'm speaking from a sports nutritionist/exercise physiology view here, not a general nutritionist view, so I'm sure there are going to be disparities.
  • Nich0le
    Nich0le Posts: 2,906 Member
    Ok, my daughter and I both use this program.

    She runs less than I do so at the end of a 30 minute run I may run 3 miles but she may only get 1.5 in.
    You are supposed to start at paces that don't get you so out of breath or exhausted that you can't complete the workout. If you read the info (even online) the suggestion is to build your ability to run the full time at the 9 week mark. After you have done that you then want to start at week one and increase speed.

    Stick with the program, even on days that you want to go all out continue to go at the paces you have set for yourself until you reach the nine week mark, this is a great program and it works. :flowerforyou:
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