Running as a goal

noncentssue · June 2012

Hi.....I am 48 YO female and morbidly overweight (240's). I have made a goal of trying to get in shape and run a 5K before I turn 50. Guess I am looking to see if anyone else here has advice from personal experience on how to set goals. I right now cannot jog for more than a minute or two. I do walk very fast on treadmill (3.3 to 3.7) at inclines up to 7%. I can walk all day long but when I start to jog I get winded and side stitches. My heart is in good shape..so I am thinking just lazy lungs! LOL

My questions are this...1. should I just concentrate on losing the weight first and then start trying to jog or do them together. 2. What is a reasonable time to expect to see real changes?

Should I start doing 1k fun runs, even if I can only walk them? I have never done one and don't want to embrass myself. Miss Insecure coming out.

Thanks for input!

luzmidd · June 2012

Have you thought of trying a couch to 5K program? Just google C25K and its free.

I would suggest maybe walking first to shift some weight because high impact is bad for the knees.

Start slowly and build up, you have lots of time.

What I did was work myself up to where I can walk for 15 minutes at a constant speed, then started adding intervals of jogging.

Its all in the C25K program, walk 5 mins warm up, alternate 1 minute running with 90 seconds walking, for 20 minutes, then cool down walk for 5 min.

Good luck!

LorinaLynn · June 2012

Have you looked into the Couch to 5k program ( www.c25k.com )?

I couldn't run more than 2 minutes when I started it, either, and in three months, I was running my first races. You start off running just one minute at a time, followed by walking, then running again, etc. The next week, you run just a little bit longer. You can always customize the program and start off with running just 30 seconds instead of a full minute, and repeat weeks as necessary.

If you're getting side stitches, you're probably running too fast. Go slower. If you're on the treadmill, keep inching up the speed until you can't walk anymore and have to start running. It might be at 4mph, and that's just fine. Once you get more endurance, and as you lose weight, it'll get easier.

BerryH · June 2012

Congratulations on a great start!

1. Don't wait, put your running shoes on now, everyone can benefit from running, you just need to find the right level for you!
2. In just a couple of weeks you'll be amazed how much longer you can run.

As others have said, try Couch to 5K (C25K). Here's the simplest version, but you can download apps and the like:
http://www.coolrunning.com/engine/2/2_3/181.shtml

If you find a week particularly tough, do not be afraid to repeat it. If you want to exercise on one other day, try walking 5K just to get the distance under your belt - sounds like you'd have no trouble with your awesome walking!

Here are my beginner's running tips, some might help you.
http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

Bear in mind especially point 1:
When you start out, it’s HARD! Even if you think you’re fit, running is so different to anything else you’ve done before you will get out of breath quickly. Stick with it. Can’t manage a minute? Go slow. Still can’t? GO SLOWER!

As soon as you realise running's for you, get fitted at a specialist store for shoes. they'll make a HUGE difference to your running and help prevent any injuries.

Good luck, and do please come back and let us know how you get on. Friend me if you like!
:flowerforyou:

beachlover317 · June 2012

I am NOT a runner, but would like to grow up to be one!! LOL I am in the same weight range as you, have trouble with my left knee, and am slowing losing and getting back in shape. I have added running in place to my aerobic workout. I'm on carpet (cushions the knee) and I am slowly building up to more minutes throughout the workout. I know it will be immensely harder outside on asphalt, but I am able to run for 6 - 7 minutes now. When I have lost some more weight (to help out the knee) I will begin alternating running with my walking outside. Good luck! :happy:

Di3012 · June 2012

Hi.....I am 48 YO female and morbidly overweight (240's). I have made a goal of trying to get in shape and run a 5K before I turn 50. Guess I am looking to see if anyone else here has advice from personal experience on how to set goals. I right now cannot jog for more than a minute or two. I do walk very fast on treadmill (3.3 to 3.7) at inclines up to 7%. I can walk all day long but when I start to jog I get winded and side stitches. My heart is in good shape..so I am thinking just lazy lungs! LOL

My questions are this...1. should I just concentrate on losing the weight first and then start trying to jog or do them together. 2. What is a reasonable time to expect to see real changes?

Should I start doing 1k fun runs, even if I can only walk them? I have never done one and don't want to embrass myself. Miss Insecure coming out.

Thanks for input!

No, just do exactly what you know you can do, ie jog for one minute then walk for a few minutes, jog for one minute, walk for a few minutes etc.

As you lose weight, the running will become easier, plus you will gradually build up stamina anyway.

Do not force yourself to go beyond what you feel comfortable with, there is absolutely no rush whatsoever. Stick to your eating plan log everything and do your running/walking.

You will notice a marked improvement over the weeks with regards to being able to run just that little bit further - each week up the time you actually jog by 15 seconds - unless you feel very comfortable and could easily manage a little more.

omma_to_3 · June 2012

Definitely couch to 5K! It's a great program. It's around 8 weeks long (some vary on the length) but I took about 13 weeks to do it. I repeated weeks or workouts multiple times until I felt I could move on. I have now run 5K multiple times and it gets slightly easier each time. I'm going to start a 10K program next!

Before you really start, get fitted at a running specialty store for good shoes. It will make a WORLD of difference.

hahandel · June 2012

I also recommend c25k.

I think you should lower the incline to 1-2%, 7% is a lot!

If you do c25k, run as slow as you can at first, just slightly faster than you walk, you won't wear out as fast.

Good luck!

noncentssue · June 2012

I vary between 0% to 7% in my own interval training. I may do 5 minutes at 4%, them to 2% then to 6%, I usually got to 7% to get my heart rate in the range I need to per my MD recommendations. It is really wierd I literally can walk hard for hours, I just get winded when trying to run. I walk with incline intervals about 2 miles in 30 minutes. For as overweight as I am I am in pretty good shape.

I think I must be trying to run too fast to soon. Gonna check out the couch to 5K program. Thanks to all for the feedback. I even made some "Journey to 5K" friends.

Sue-Lynn

Steve_Runs · June 2012

Have you thought of trying a couch to 5K program? Just google C25K and its free.

I would suggest maybe walking first to shift some weight because high impact is bad for the knees.

Start slowly and build up, you have lots of time.

What I did was work myself up to where I can walk for 15 minutes at a constant speed, then started adding intervals of jogging.

Its all in the C25K program, walk 5 mins warm up, alternate 1 minute running with 90 seconds walking, for 20 minutes, then cool down walk for 5 min.

Good luck!

this program will work!

scottb81 · June 2012

My questions are this...1. should I just concentrate on losing the weight first and then start trying to jog or do them together.

I would do them together. First, it will make the weight loss easier. Second, it will get you on the way to your goal immediately so both your weight loss and running are working together. And third, after an initial couple of weeks of mild soreness from using your muscles in a new way you will feel much better.

2. What is a reasonable time to expect to see real changes?

From my experience (having done this same thing last year) you should start seeing real results very quickly, within a couple of weeks. I initially lost around 2 lbs per week and later slowed that to around 1 lb per week. As long as you log your food and stay under the alloted calories (with exercise calories added in) you should see steady progress. As for the running, it will be tough for a week or two and then you will begin to see rapid improvement for a few months and then slower improvement after that.

Should I start doing 1k fun runs, even if I can only walk them? I have never done one and don't want to embrass myself.

Go ahead and do them. If you come in last the first time, don't worry about it. Most people have more respect for the person who gets out there and comes in last than for the person who doesn't show up at all. Also, it will give you a mark on the wall to beat the next time. Beating those marks each time will help keep up the motivation.

ahamm002 · June 2012

I right now cannot jog for more than a minute or two. I do walk very fast on treadmill (3.3 to 3.7) at inclines up to 7%. I can walk all day long but when I start to jog I get winded and side stitches. My heart is in good shape..so I am thinking just lazy lungs! LOL

If you can walk that fast at that incline for a decent amount of time, then you have a great base to start running! It sounds like your lungs and heart can't keep up with your leg strength. You need to increase your "VO2 max." Start off doing intervals. So for example, jog slowly for a minute, then go back to walking for two minutes. Rinse, repeat. You can progressively increase the speed or duration that you run on your intervals. Pretty soon your cardiovascular system will kick in and you'll be making some good progress.

Obviously it's very important that you take things slowly! Running is great exercise, but it's not that hard to injure yourself if you over do it.

Running as a goal

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