Training for a 5K

Hi niknak, I was in the process of the Couch to 5k program but I hurt my knee after Week 3 Day 1 routine. I am bummed out because it made me feel great after each run.

If you have an iTouch or iPhone, I have a suggestion to get the app called "Get Running". It greatly helped me out.

I am letting me knee heal and starting week 3 over on Monday. Hopefully I can get through it.

Good luck.

I was nervous when I started C25K last year. I cried on the first day because I couldn't even finish three of the eight one-minute runs. But I kept going. I had to repeat some weeks because I couldn't finish them. Fast forward: I finished, ran my first race, and now I'm addicted to running! I'm hoping to find a 10K to do this spring.

Oh, and I lost 100 pounds in the process Bonus.

Tips: Don't worry about speed. I was nowhere near 5K in 30 minutes by the time I finished the program. I think 5K took me something like 45 minutes the first time. Just follow the program and trust it! Slow your pace if you can't run the entire time it suggests. And do not freak out when you get to your first long run--you can do it! That was the second time I cried: when I ran 20 minutes for the first time

I was nervous when I started C25K last year. I cried on the first day because I couldn't even finish three of the eight one-minute runs. But I kept going. I had to repeat some weeks because I couldn't finish them. Fast forward: I finished, ran my first race, and now I'm addicted to running! I'm hoping to find a 10K to do this spring.

Oh, and I lost 100 pounds in the process Bonus.

Tips: Don't worry about speed. I was nowhere near 5K in 30 minutes by the time I finished the program. I think 5K took me something like 45 minutes the first time. Just follow the program and trust it! Slow your pace if you can't run the entire time it suggests. And do not freak out when you get to your first long run--you can do it! That was the second time I cried: when I ran 20 minutes for the first time

It truly is an amazing feeling to get over those mental barriers. I was SOOOOO nervous when I got to the 20 minute run. But after I finished it, I felt amazing! It's amazing what your body is capable if you just let it do its thing. And I agree, you shouldn't be concerned about speed at first. Just keep running. Even if it feels like you are going nowhere, just keep going!

I just got to that 20 min run 4 days ago!! I was nervous about it too, but I lucked out with a good running buddy to push me through the tough parts. I was even more nervous to go when I looked out the window and saw the blizzard! But we went anyway. No excuses. We did the second 20 min run 2 days later and it was much easier (in running shoes instead of hiking boots). Tonight is 25 min!

Just keep at it. Do your best, keep coming back for more!

Hi niknak, I was in the process of the Couch to 5k program but I hurt my knee after Week 3 Day 1 routine. I am bummed out because it made me feel great after each run.

If you have an iTouch or iPhone, I have a suggestion to get the app called "Get Running". It greatly helped me out.

I am letting me knee heal and starting week 3 over on Monday. Hopefully I can get through it.

Good luck.

All of what he said! I am doing the C25K and I have "get running" its amazing.

I have a Droid and it is called the same thing. It is great!

I'll caution you about continuing to do your "regular exercise routine" on the days you don't run. Be sure you are not doing anything high impact on your days off from running. Your knees, ankles and the muscles used to push you up and down need recovery time especially while you are just starting out. If you continue to do high impact activities on a daily basis you'll end up in pain or even injuring yourself. Low impact activities like bicycling, walking, and swimming are fine on the days between running.

Hi niknak, I was in the process of the Couch to 5k program but I hurt my knee after Week 3 Day 1 routine. I am bummed out because it made me feel great after each run.

If you have an iTouch or iPhone, I have a suggestion to get the app called "Get Running". It greatly helped me out.

I am letting me knee heal and starting week 3 over on Monday. Hopefully I can get through it.

Good luck.

Ditto. I did the couch to 5k thing using an app that's now called "Ease into 5k". Finished my first real 5k race in October.

Did you know someone trademarked the term Couch to 5k in December? Now no one else can use it. I just found out when I saw that my app had changed it's name from Couch to 5k to Ease into 5k. That really sucks, the term "Couch to 5k" has been around for at least 10 years.

I have been thinking about doing this lately and then saw this post! I will be turning 40 next year and can think of nothing better than accomplishing something that has been on my bucket list for many years! I am interested in hearing more from everyone At this point I am fairly sure I could not run a block without dropping dead at the end of it, but today i think i will test it, and try the couch to 5 K!

What are your thoughts on this training?
What foods should I try to avoid before running?
Any comments, suggestions or motivation is appreciated!!

What everyone else said! I used Get Running and it is great. I started in June and just about got to the end of the 8 1-minute runs. I graduated in September and started running a 5K parkrun every Saturday (best 5K to date is just over 26 minutes). After finishing C25K I decided to do Bridge to 10K (there's an app which you can get for that, it's a 6-week programme) and graduated mid-November. My first 10K race is on Sunday week and I can't wait! I've gone from being a committed non-exerciser of 38 to a runner (admittedly not a very fast one!). It is one of the best things I have ever done - I've lost weight, I've lost inches off my stomach, I've dropped 2 dress sizes and even my arms have more muscle from running.

Re: foods, I usually have something like a small piece of toast or a banana quite a while before I run - I've run on an empty stomach before and prefer doing that to having too much to eat beforehand. I ran a bit soon after quite a large meal the other day and wanted a bathroom break for 4 miles :sick:

And I completely agree with rob_v about the treadmill - it just isn't the same. I found when I started that I could run about 20 minutes on the treadmill - and 2 minutes outside. But being outside is so much more interesting, I hate watching myself sweat in the mirror, and I find running outside easier than the treadmill. Plus you may find that you want to race or join a running club, and that will definitely be outside!

Good luck and I hope you enjoy it as much as I have!

good luck to you-I am running my first half marathon in June. Been running 6 miles a day and today was my best time yet 9.75mm- you can do this. I remember when I first started running- 2 minutes on the treadmill and I was going to die!

stick with it-you will learn to love it!

You can do it! I never ever thought I'd be running 5 miles at a time....and it's all thanks to C25K! As far as eating before, I also have to have something. A smoothie or a bowl of oatmeal or yogurt or banana. Something light on the stomach with substantial calories. FYI, there is a C25K group on MFP that you can join for support.

Also...get good running shoes or you could end up injuring yourself. Go to a running store and have them evaluate you.

On an Android phone, who makes the C25K app? Is it by Run Double? I think it's a free two week trial and then you have to pay $1.60 for it. There's also one called Ease into 5k by BlueFin, but you have to pay $2.99 to download it. Any help would be great!

There's also one called Ease into 5k by BlueFin, but you have to pay $2.99 to download it. Any help would be great!

I don't have the Ease into 5K but I did get the BlueFin Bridge to 10K app which I liked. The voiceover is a bit more minimal than the Get Running 5K app but to be fair there aren't as many intervals. It also has an upgrade to include GPS for about 63p (about a dollar?), which is excellent because you then get a map of where you ran and pace per mile and average pace, and each run is logged in a journal where you can also log how you felt that day, terrain, weather etc. Now I don't know if you get all this with Ease into 5K, but if it's the same quality as the 10K app it's well worth the money.