Scared to run? - Couch to 5k in 9 weeks

I'm pretty sure there's plenty of people around here that are terrified of the prospect of slipping on those trackies and those running shoes and heading out of the door to run. Maybe it's the people around or maybe it's just because you haven't done any running in ages... For me, it's both. 

I overcome the first by running first thing in the morning, when there's no one around to watch me. The only other people are, occasionally, other joggers and, let's face it, they're not exactly focusing on what you're doing; they're more bothered about their own workout.

Until recently, I hadn't run properly, following a proper regime, since I was 10. Of course, there was PE in school but that was different. This is for fun and fitness. That was through being forced to run and I always came in the slowest in the class.

The NHS have produced a workout plan for new runners, no matter the state of fitness, to get into running with ease. The first time I tried it, I got halfway through the first workout and gave up. But I started again this week and I made it through the week's worth of workouts. You only have to run every other day, giving your body a chance to recover on the days in between, and it'll soon have you confident with your running technique and ability.

Here's the link:  http://www.nhs.uk/livewell/c25k/pages/couch-t o-5k.aspx

Download the podcast for Week 1 or, in fact, all of the weeks, and get running, guys! It makes you feel awesome and it'll give you tons of energy for the rest of the day. All of the instructions for each week are outlined and they give you music to run along to and the voice of a trainer over the top of the music every now and then, telling you when to run and when to walk and encouraging you. Oh, how I love the words 'This is your second to last run' and 'Almost done. Keep going'. 

And it only takes half an hour of your day.

No more excuses. Let's get running. :D Who's with me? (I think I'm going to repeat week 1 just to be sure I have 60 seconds of running under control before bumping it up for week 2.) 

If you're going to do it, post what days you're going to run on and what time and update about your run if you want to. We want to know how you're getting on with your fitness goals.  

I didn't follow this program because I had already begun my training when I discovered it but it is very similar to what I did to start running.  I never ran at all until Feb 1st of this year. From Jan 3rd to Feb 1st I started walking alot. 2-3 miles everyday and then decided to start jogging/walking. 

Saturday I just ran my first 8k race and in a time of 47:27 or a 9:29.5 per mile pace.  I didn't even know I had that in me but I obviously did. I can't tell you enough how much exercise has benefited me. SW 282.2 (jan 3rd) Friday I weighed 229.0!!  Life changing!!!

Good luck and keep us posted on how you are doing/have done!

Go for it. He'd probably enjoy having you running with him. It'd be like support for each other. And, if you're not comfortable with one week, you can redo it until you are so that you feel happy about moving on :)

That's awesome, Brian. :) Keep up that running. An 8k race seems so long and so far off for me but I'll get there eventually. And of course, you're right about the exercise really benefiting you, with weight loss being a big bonus. 

I'm gonna fill in my week one stuff and today;s runs. 

Week One

11/04/12 - My first run. 60 seconds seemed so long to start with and, by the end, I wanted to just give in and go home but I managed to pull through and walk back home when I was done (I forgot to turn around halfway through). My muscles really ached after this workout. 

13/04/12 - I was still aching from my first run a bit but, the more I got into the running, the less I felt the pain. Must be one of those weird psychological things. I just kept going and things seemed to get a bit easier. 

15/04/12 - It seemed easier today and, by my third running interval, I sped up without meaning to. I did have to slow back down a bit, since the pace I was going at wasn't really possible throughout all of them. A rather large dog decided to get in the way of my recovery walk, standing in front of me and barking at me. I stood and stared at it until its owner fetched him and then I carried on walking, narrowly avoiding a panic attack. I'm not scared of dogs... just big ones that bark at me and when I can't see their owner around. 

Week Two

17/04/12 - I had to slow down my pace today. 90 seconds is so long. I didn't realise that my pace had increased over the past week. I took a route along the roadside today, since it was raining and a bit darker than normal and I didn't feel like going through the park when I couldn't see amazingly well. My ankle started hurting but I carried on the rest of my run gently and made it home to put my ice pack on it. I think I need to find my ankle supports again.  

Ankle pain in new runners is very common however it is also very much avoidable.  I know you are probably going to call me crazy but you have to do this.  Go to your local runners specialty store. Running shoes should basically be the only shoes they sell. If this is the case you know you are the right type of store. (Avoid Dick's sporting goods or sports authorities as the employees are not properly trained to help you with this need)  They will offer or ask them to assess your gait. They will ask you questions about your running habits etc.  Then they will watch you run in the store either on a treadmill or just across the store.  

What they will be watching.  They will look at several things including your ankles, your calfs and also your feet as you run. Based on all of these factors they will tell you which type of shoe is best for your needs. (Three types of running shoes, Neutral, Mobility and stability).  Even if you can't afford these shoes, can you afford a co-pay at the ER or a visit to an orthopedic specialist if you actually hurt yourself?

All running shoes are not designed equally and I'd be willing to guess 90% of people pick a pair of shoes (based on price, or look or celebrity appeal) that are wrong for their true needs. I promise you when I first started running I didn't do this.  After my ankle kept being sore I decided I needed to give it a try. When I went they informed me of what shoes I really needed and then I went out about bought them somewhere else (my frugality kicked in and I couldn't pay 130.00 for a pair of shoes when I knew I could get the same shoe need fulfilled for 67.00).  

I have considered doing this but the issue isn't merely with me being a new runner. I've had ankle issues for years. I used t play rugby every Sunday and,after training, my left ankle would be in absolute agony. I spent about 6 months just going over that before I finally went to a doctor, who, 6 months after that, finally referred me to a physiotherapist. When the physiotherapist finally got around to seeing me a few months after that, she spent about 15 minutes with me, told me to stand on one leg while washing up and go away, basically. 

After so long of trying to avoid damaging my left ankle any further (this including having to sit out of PE class for about 6 months, which was mega sucky for me, since I actually loved PE and was about the only one in my class who did), my right ankle started hurting. I'd probably been putting extra strain on it without realising.

 Whatever I do, I run the risk of ankle pain. I can just be walking along and my ankle will try to give way on me. My ankle support does help a bit and I seriously need to find that thing. I was a bit dumb to be running without it, to be honest. 

If it carries on like this, I'll go looking for a sports shop like the ones you described. The only one I know is ages away from me and it's where I got my rugby boots.

Uh oh, I'm reminiscing about rugby boots. Someone save me!  

Huh. Sounds like you could use some of the thera-band exercises for ankle stability as part of your running program. I wouldn't do any of the unstable surface training in that link, I'm not a fan of unstable surface training for anyone much less someone suffering from active instability problems.

 You'll also want to do some of these drills - a theraband is a really cheap investment that will pay you back many times over in injury-free movement if you actually use it ;)

I've started this program many times--I say started because I usually crap out about week 2.  I've developed an odd sort of system that involves running in my apartment.  I have an entire empty room, so I run from one side of the apartment to the far side of the empty room, around the kitchen, and back.  Hopefully using this system I can make SOME progress.  I thought I was going to die before I tried it, but the first day wasn't that bad.  I want to do the Color Run 5k in Ann Arbor this summer, so that's my goal.

Be sure to register early! Colour Runs sell out fast.

Just go on out there and run! Running on a level, flat surface is likely better for you than making the tight turns in your apartment for your ankles. Find a nice path or a road and hit the pavement. Good luck to you!

There's a serious shortage of decent pavement where I live, and it's not a good place for a woman to be out running alone.  I like to go to the school track, but it's now track season so the students are on it until five or six in the evening.

Then run at 7. Join a running group. There are loads of them around, and then you won't be running alone. If there's a running store near you, ask them about group runs. Many of them organize group runs.

If all you do is jog round your apartment, it will be a rough wake-up when you hit the real road for your first actual event. Plus I imagine it's hard to gauge distance while you're running in your apartment. No treadmill at your apartment's fitness centre? Or a YMCA nearby? That would be better.

There's no decent pavement here either. The park provides quite a good place, so long as the soles of your shoes are intact, but I think it might have been all the unevenness in the pavement that helped spark off my injury again. Also, people around here aren't great. :s

I do run outside occasionally, too.  But it's just easier after work to run in the apartment, either around the apartment or just jogging in place.  I live in Arizona right now, at 7000 ft elevation.  in June, I'm moving back to Michigan, in a better jogging environment.  So I'm just trying to make due until then.

I also live in AZ, but in the valley. I just run really early, late at night or on the treadmill, though you've said the outside is limited. I guess just do what you want until you move.

Though, it's really not that bad in AZ even in the valley and you're in high country. I do a high altitude training session there every few weeks in the summer, usually Flagstaff.

Good luck in your race!

EDIT: Read your journal. Sorry for offering advice. Yes, jogging in place is better than nothing, you are right. I misunderstood your goals. You want to run a race; I just worry it will be very hard for you when you haven't had a chance to train for it adequately. But only you know your body and your endurance/fitness levels. I'm sure you'll be fine.

It wasn't directed at you.  I appreciate your looking out for me to make sure I'm being smart about it.  I was reading other articles and things and it got me all wound up.  The temps aren't bad here--I live in the mountains--but I'm in the middle of nowhere.  There are no good places to go run, no parks, no decent gym, and the only other people that run are in WAY better shape than I am, and I feel stupid chugging along behind them.  That's not to say I couldn't make it work if I tried a little harder :)  Like I said, I'm just trying to make due until June, when I can get back to a place where I feel comfortable running. 

Unfortunately, I haven't been able to do any running for the last two and a half weeks. My ankle remains doing very strange things and now my shoes are giving my blisters on the bottom of my feet. My ankle has actually swollen up again, though I've done nothing more to it. I really think I will have to go to the doctors soon. 

Maybe, soon, I'll be able to get back to running. I want to so badly. But I might have to start over from the beginning.