First time running/running a 5k question

If you are wanting to run it, check out the couch to 5k plan, 9 weeks (I think) will have you running a 5k.

c25k will get you there! http://www.coolrunning.com/engine/2/2_3/181.shtml

Exactly what she said. It's tough but the key is to take it slow. It's not a sprint. Just take your time and you'll get there
Good luck!

Lookup the Couch 2 5k program.

I download an app on my phone and it's great. It's an 8 week course designed for first time runners to run a 5k


I'm doing my first 5k Monday. I've never been a runner before and I'm currently running 1.5 miles at a time. BTW I'm at 258 pounds currently.


Good Luck!

I started couch to 5k a week ago. It is a free app and talks you through a program to get you ready. It only takes 9 weeks to be ready to run it says. You can do it!

Another vote for C25k here, I was never a runner and started C25k at 250lbs.. just starting week 4 and it's going great.

Start practicing now. Get out 3x per week and build gradually. I started running with a clinic about 10 weeks before my first race. We started running 2kms at 1:1 (1min run, 1 min walk). Each week we added an extra minute and/or extra distance. Now we are running 5km at a 10:1 ratio...

For race day:

Don't do anything new the week before the race. Don't wear new clothes. Don't go for a massage until AFTER the race. Basically don't do anything that you or your body isn't used to. You don't want to shock your body or wear anything uncomfortable.

Make sure to do 20-30mins of a warm up before the race. Some light jogging, followed by light stretching.

Don't wear too many layers. Your body temp will rise at least 10 degrees so if it is 20 degrees out, then it will feel like 30. So dress lightly.

DO NOT run someone else's race. Early in a race, you instinctively want to match the pace of those around you (after all, who wants to be dropped?). But when you let someone else dictate your race pace, it's easy to ignore your body's signals and run too fast too soon. Have a pacing plan before you start, then stick to it.

C25K grad here- it's a wonderful way to get started running.

Get some good shoes- go to a running store and get fitted. It will help alot.

I'm on week 6 of C25K and love it! I struggled to run 2 minutes when I started, but this week I'm running 12 minute intervals and I feel like I could run a lot longer. I've discovered that I actually love running!

YOU CAN DO IT! If it's for charity, especially, and especially one that is close to you.

Couch to 5K works for tons of people, but really, all you need to do to start is get properly fitted for good running shoes. They should look at your bare feet, they should watch your stride, etc. Then just start. If you start out by running slowly 30 seconds and then walking the rest, that is fine. Just run 45 seconds the next day

I run quite a bit, feel free to add me if you want a friend to bounce ideas and questions off of!

I used the 5k Runner iPhone app and just finished my 2nd 5k last Saturday (Joplin Memorial). I ran it in :31.24, which was a personal best for me. I started out at 280 lbs and began by walking as much as I could, then progressing to jogging some in between. Once I found the 5k Runner app, things just took off! I started dropping weight like crazy (down to 222 now) and can actually run an entire 5k now without stopping! The C25k app is very similar but just a bit different (to me, it seems a bit more aggressive). I started running about 6 weeks ago, went through the entire program and I'm thrilled with the results. I've decided to skip the 10k and go straight to the half for my next challenge. I'm using the Runmeter app for this one. I seem to be kind of stuck at 3.1 miles....I'm going to try and increase my distance and see if that helps any.

C25K grad here, too!

You'll be a runner in no time...and totally addicted.

- Good running shoes
- Do some strength training for your legs. IE: Squats and lunges or machines at the gym. Injury is to be avoided at all costs. I would do this for a few weeks before running at all.
- Walk 5K before you run it. It will probably take 1 hour, but it is good if you really haven't moved before.
- C25K! Have the last workout coincide with your race day.
- Fall in love with running, I did.

Like everyone has mentioned I would do that Couch to 5K program! It really helps push you but not to extremes and if one week is harder then you can handle you can always stay on it for an extra week and make it your own pace! Im doing it right now and im squeezing 4 weeks into 2 weeks so im ready for my first 5k in a week and half but by all means i do not recommend that at all. Its brutal not having any breaks and my legs and lungs hate me right now. Good luck girl you can totally make this happen!

I just read your second post about asthma. I also have asthma. So in addition to my earlier post, my biggest advice for this part is start slow. If you feel like you can't breath, you're going too fast. If you can't do the talk test, you're going too fast. Your lungs will take a while to adjust. It's a marathon not a sprint when you have asthma. One of the tricks I learned was that I always put songs on that I can sing along to. If I start feeling out of breath, it's actually because I"m not getting enough air OUT (although it feels the opposite), so I concentrate on singing with the song and that helps regulate my breathing and not over think it (over thinking it is when I get in trouble). Be that annoying person at the gym who is singing and having a good time, because for you, it will be good for your health.