Running

c25k...i did it when i weighed more than 250. i still run now and its amazing how much easier it has become good luck!

What speed on the treadmill should you use for gentle running?

Probably a 4.5, that's a really easy jogging pace for beginners. If you need to, walk 5 minutes, jog 2 minutes, repeat until you can slowly increase jogging time. Good luck!!

I started at 4.0!

I agree with everyone.. couch 2 5k.. and if that feels too hard, what my group does is each week twice..

I was wonder the same thing? I am also 250 and 5'7..I try to run but my front shin starts to hurt after 2-3 mins.. So i just give up is that normal for my size?

I started C25K about 3 months ago and loved it! I ran my first 5k right after finishing the program and now I'm up to 5 miles! I'd never ran before in my life and now I'm running 5k's and working towards a 10k! Awesome program!

I am doing a running program that is very similar to Couch to 5K and just finished day 3 this morning. I'm loving it so far. The way it combines walking with jogging/running is very effective in making sure you can get through the whole workout. It makes the whole program seem doable.

I've never been a runner. I really don't like running, or I didn't. But I thought it might help me lose weight. I also had arthroscopic knee surgery 2 years ago so I was concerned with running but so far my knee hasn't bothered me at all.

I was afraid to start at first but now that I have, I'm definitely going to complete the entire program. I might be addicted.

http://www.runnersworld.com/article/0,7120,s6-238-520--9397-2-1X5-3,00.html - 8-week Beginning Runner's Training Program

C25K!!!

I was 200lbs when I started MFP and probably like 190 when I started C25K and I'm down a total of 25lbs and just completed Week 7.

Take the time and spend the money to get a good pair of sneakers - they can make or break your run. Download an app that tracks your time, miles, estimated cals etc (I personally use Endomondo but there are lots of them out there) and some method for following the program. I use podcasts from Robert Ullrey that I download each week and swear by but depending on what kind of phone you have you may not have access to them. My understanding is there are tons of FREE apps that can guide you and let you listen to music while running.

Key tips - good shoes. take your time - you are not training for a marathon (yet), you are simply teaching your body how to run. If you are having trouble controlling your breathing then you need to slow it down a bit more. For me the first couple weeks were the hardest because I had to program my body how to move and I had to de-program my brain from sabotaging me. DO NOT GIVE UP on yourself. Some people find the program easy and for those of us who don't - it's hard. At some point though you will break through and it will be easier to keep going, easier to control your breathing and you will look forward to getting out there to get it in.

Please feel free to add me (anyone) if you want some C25K support. I adore this program and want as many people to take on the challenge as possible!!

:flowerforyou:

I was wonder the same thing? I am also 250 and 5'7..I try to run but my front shin starts to hurt after 2-3 mins.. So i just give up is that normal for my size?

I don't think it has to do with your size... it could be that you are over-doing it to begin with.. or it could also be your sneakers. I've learned that a good sneaker makes all the difference in the world! * I note thought that I'm no expert on this topic.. I could be completely wrong

Make sure that your shoes are actually running shoes (not cross trainers) and that you only use them for running. If you have trouble with shin splints, make sure to stretch your calf muscles before and after you run. It may also help to ice your shins before and after you run. One exercise you can do on your off days to strengthen the shins and help prevent shin splints is to sit in a chair with a towel at your feet. Use your toes to scrunch the towel up.

I'm on the C25K bandwagon too. I "hated" running - now I can't wait to get out there.
Also - do not slack on your shoes. Go to a running store, have your feet measured, try on a bunch of pairs of shoes and talk to the salesperson until you feel you have the best fit. Spend the money - the right shoes will help keep injuries at bay.
Good luck!

I started the C25K program last night. I had used it last year and was running 5K's. I loved it. It felt amazing to be able to finish a 5k. Then I stopped. So I am restarting. Someone told me to only run 3 days a week. Can I do more?

First... check w/ your physician to make sure you're ok for running. If you get a "go-ahead", then start with making sure you have "good" running shoes. That's a very important step. Many high profile and popular shoe makers "DO NOT" make running shoes rated for people over 200lbs. I had this problem. I was spending alot of money buying shoes and then having to stop using them after 2 or 3 weeks. I finally went to an athletic shoe store that specialized in runners footwear. They had a machine that you stood on and it measured my feet for pronation, arch, etc. Then they actually had me try on several pairs and do some "running" so they could see my stride. I'm not advocating any brand but some of the better brands for people who actually "run" (including jogging) are Asics, Saucony, Brooks, Mizumo, and Spiras. Bottom line... the feet are extremely important.

Next, start with a good warm-up and run for time. The amount of time is not important even if it's only 30 secs or 1 minute. The important part is to maintain good form and stop and walk when your breathing becomes labored. Form is more important than speed. Once your breathing has normalized, repeat. They key is to monitor your time. For example, if you do this for 30 minutes, you may have to walk for 25 and will have done 5 mins of running. As you progress you will see the walk -vs- run time change. Just make sure you have a good stretching and warm-up/cool down routine before and after. Also, there are several websites (runners world, runningintoshape, livestrong.com, etc) that have tutorials, advice and tips that are helpful. Do a little research and work out a routine that's good for you.

Have fun & don't hurt yourself ;- )

There's a C25K group on MFP: http://www.myfitnesspal.com/groups/home/30-couch-to-5k-running-program-c25k

Come and join us!

I'm just on to week three. I never thought I would be able to run and today I ran for three minutes solid. Big achievement for me! Hoping to be able to do a 5k race in a few months time.

I started the C25K program last night. I had used it last year and was running 5K's. I loved it. It felt amazing to be able to finish a 5k. Then I stopped. So I am restarting. Someone told me to only run 3 days a week. Can I do more?

The 3x per week is a guideline that allows your body to recover after a run. Try adding in another day (especially since at the beginning your total running time isn't all that much) and pay close attention to your body. Everyone is a little different so you need to discover what your own body can and can't handle.

LOL at the speeders here....I'm on week 6 of C25K and I only run (well, jog) at about 3.3! I feel REALLY slow now haha....I call it "turtling". I run outside the majority of the time but I have used the treadmill a few times due to weather. Try the C25K and don't worry about how fast you go! Work on your endurance and speed will come naturally later. I started at 248 pounds, and I did get shin pains at first but I pushed through and they went away after the first couple of weeks. I also am finding that each time I run, my heart rate doesn't shoot up nearly as high as it used to and I am able to control my breathing better. I love this program! Oh and I strongly agree you should get fitted for running shoes. Not sure if that had anything to do with my shin pain going away, I got my running shoes a couple weeks into the program.

Good luck, you can do this! I have found that this is more of a mental thing than physical. Try pushing yourself further and further each day. Take "I can't" out of your vocabulary. When I run, I think to myself "Okay now just make it to the next mailbox..." or "Focus on getting past that tree up ahead!" When on the treadmill I think "Okay only 30 seconds to go, give it all you got!" I just keep doing that over and over, it's like a mental game I play and it works. Friend me if you like!

Definitely C25K! I am on my third week and I love it!! I haven't run in years and this program made it really easy to start again