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Start slow. You'll think you're already going slow but go slower yet. Get good shoes. Go to a Running Store with an old pair of sneakers and get fit properly. Get wicking socks. Use C25K or some other running app. These will help you gain your stamina without injury. Don't run consecutive days for awhile; give yourself a…

It happens. You're still doing great. I graduated from C25K about 2 years ago and there is always the occasional bad run. Sometimes the body just doesn't want to play along. Don't beat yourself up about it. You're doing fine; a bad run will happen always. Good news is that the run after a bad run is usually an energetic,…

I agree to both points made by goldthistime: the C25K group is really great and slow down. One of the hardest parts of this program is to realize that you don't have to run fast; just slow and steady. You can all do this. C25K works.

OP, enter into MFP to lose 1 lb/week. Eat that many calories plus about 1/2 of your exercise calories. Watch your weight decrease by about 1 lb/week (each week will be different). You need to fuel your body for both its metabolic activity (organs keeping you alive, for example) and the exercise.

To be sure to not over log exercise calories, I would enter 330 minutes of "walking at a leisurely pace" into MFP's exercise diary and not worry about the messenger bag's weight. This way, you're ensured to not overlog. Well done. Sounds like a fun day.

Welcome! Keep weighing and logging your food. The system works.

My 5K time isn't under 30 minutes yet. I've been running about 2 years now. I'm still trying and still improving. Keep running. You'll get faster with time.

If you burn 500 calories, you should eat 1340 + 500 (1840 calories). However, exercise calories are sometimes registered higher than what you actually burned. There's no way of knowing exactly what you truly burned. Therefore, most people only "eat back" about 50% of the exercise calories (1340+ 250 = 1590 calories). Do…

I loved Infinite Jest. What did you think of it, lithezebra? I recently obtained a copy of Independent People, which I believe is set in Iceland. Haven't gotten around to reading it yet but it sounds interesting.

Hi everyone! It's been awhile since my last post. This summer has been excruciatingly hot (mid-30C and higher) and running has been a problem. Each run was slow and ponderous. But I haven't stopped running. Yesterday, the first cool (mid-20C) and overcast day, I ran 5K in 37:25; my quickest time all summer....then ran…

Welcome, Kath! The hardest part is starting. Congratulations on completing the first day!

This is such a great post! Well done, Frankie! W5D3 is the day we all realize we can do this and we feel like the runners that we are. High five! Congratulations.

Your 19 years old and have only 6 lbs to lose. 1400 calories/day sounds low. What is your weight loss goal set to? With only a few pounds to lose, you should be aiming at 0.5 lb/week of loss. There may be health issues that need to be checked out by a doctor but also make sure that you are eating enough to sustain and…

It's easy to take that donut but you can be strong. Pack your own lunch. Have a mental idea of how long you'll need to walk or run or swim to burn off the calories of that offered donut. It's a great incentive to stop you from saying yes. If you do have the donut, adjust your next few days of calories to allot for that…

I completed C25K and am still running 3x a week. I'd be happy to encourage you through the process. Also, here's an active group that offers lots of encouragement and advice through your training: http://community.myfitnesspal.com/en/group/30-couch-to-5k-running-program-c25k I highly recommend that group.

Another substitute for mayo is mashed, ripe avocado. It not only spreads on your bread but can also be used for tuna, chicken, egg salads. I also used a brand (name escapes me now) of 70 calorie wrap tortillas instead of bread while losing weight.

Your exercise goals aren't taken into consideration for the calculation MFP makes for your daily calorie goal. Listing your exercise is more of a reminder for yourself to try to reach that goal. Lifting4Lis is correct: when you add your bike sessions into MFP, eat back 50-75% of that on top of the 1514 calories you have…

You can enter sedentary for your every day working life and add your exercise as you do it. The exercise will add calories to your daily calorie limit (ie 1500 + your workout). If you find yourself always hungry, perhaps have a look at your weight loss goal? Sometimes it is set too aggressively. Aim for 1 lb/week. Once…

If you enter a weight loss goal (ie: 1 lb/week), MFP will give you a daily goal that will meet that wish. Your daily calorie allotment is aimed for your age, height, weight and weight loss goal combined.

Running stores sell a variety of good wicking socks. I bought wicking socks with my first pair of shoes and have never had a blister. Not sure if I'm lucky or if the socks make the difference. Either way, the socks fit well and are very comfortable.

Remember to add Breastfeeding to your diary. It gives you some extra calories for the extra energy your body is using to produce the milk. Welcome to MFP. It takes awhile to get used to logging food but hang in there. It'll all fall into place.

Milly, MFP takes into account a deficit to lose weight when it gives you your calorie allotment for the day. Therefore, 1400 calories/day should allow you to lose weight at the rate that you entered (ie: 1 lb/wk), keep in mind that weight loss isn't linear. Some weeks you'll lose more and other weeks you'll lose less.…

I would be leery of any exercise burn of 1000 calories in 28 minutes. Does your bike know your height and weight? That would help in its calculations. I don't bike so can't be much help from the side of experience but maybe this calculator will help you:…

Are your runners your usual shoe size? Most running shoes are purchased a 1/2 size larger to accommodate your foot as it swells while running. Make sure you've got plenty of room in the toe box. Wicking socks are a must. :smile:

I agree with BasicGreatGuy. At this point in time, your tendons, muscles, etc. need the rest break. On your "non running" days, a different form of exercise is good; one that works other muscles than your running ones. Congratulations on doing C25K! It made a runner out of me. I graduated just over 2 years ago and am still…

If I'm reading this correctly, you are eating approx. 1300 calories per day and exercising approx. 1000 calories per day and not eating back some/all of your exercise calories. Is this correct? Is your net calories for the day about 300 (1300 eaten - 1000 exercised)? You should be netting around 1300. If you exercise 1000…

No. Just by eating 1600 calories/day and doing your normal routine, without additional exercise will allow you to lose weight. These calories keep you alive and healthy. You will lose weight because you programmed an amount into MFP (ie: lose 1 lb/week). MFP did the calculations for you and came up with 1600 calories per…

Slow down. You're probably trying to run too fast. W5D3 is a mental game. You are ready for this, believe me. Keep your pace easy and slow. If you feel winded, slow down. You will not run near 5K in that 20 minutes. It's not expected. Distance is of no importance, nor is speed.....just time. Keep trying. You can do this.

What is it that you don't like about salads? That might help us in helping you find a salad you enjoy. Agreed: any veggie can be called a salad when dressing is put over it. I often leave the lettuce out completely and often use left-over cooked veggies as well. Adding a protein is tasty and filling. A handful of cooked…

Listen to Jaga13. You don't need drops or limited foods. Weigh your food (whatever you like to eat; no restrictions) and enter it faithfully into your food diary. Limit yourself only to your daily calorie allotment as given by MFP. It works. Believe us. You won't be hungry, you'll be healthy and you'll lose weight.…