Learn to Run - AGAIN - want to do this with me??

*** New People Always Welcome ***

So, maybe some of you have done this with me, way back when. I started a thread called "Learn to Run" Check it out http://caloriecount.about.com/learn-run-wants -ft27698. We had lots of people join & lots of "graduates" who could run 5K in 8 weeks!! Way to go all of you!!

So, I lost a bunch of weight & then coasted for a bit longer than a year with no exercise & not watching what I eat. But eventually that catches up with you. I'm about 10lbs heavier - so not to bad. But I have to get back into this. Who's with me??

Here's how it goes . . .

It's an 8 week course. You should do it at least 3x a week so you're ready for the next week, & don't forget to stretch before & after.  (I actually really like 4x a week & it really prepares me for the next week's numbers)

Take your car or GPS system & figure out a 3.1 mile or 5 km route & then run/walk for the minutes it says below until you reach 3.1 miles or 5 km.

Week 1 - Walk 3 mins, Run 1 min
Week 2 - Walk 3 mins, Run 2 mins
Week 3 - Walk 2 mins, Run 3 mins
Week 4 - Walk 2 mins, Run 5 mins
Week 5 - Walk 2 mins, Run 7 mins
Week 6 - Walk 2 mins, Run10 mins
Week 7 - Walk 1 min, Run 14 mins
Week 8 - Walk 30 seconds, Run 18 mins 

It also says for week 8, if you find that you don't HAVE to stop running after the 18 minutes, then by all means, carry on without the walking break.

Dee

I run on a track that is marked for every 1/4 mile, so I either run 1/4 intervals, or 1/2,or 3/4 intervals.  If the track isn't marked, you might walk the track - maybe keep track with watch or pedometer and see how many total for track, then the second time you walk it, know that either so many minutes equal so much distance, and memorize certain things around the track as distance markers - like a certain tree, or bench or whatever there might be. 
I don't have a watch so the time is a real pain for me too.

I'm running a 5k in 15 days..that'll be fun!

Anyways so I'm going to start training now! I was thinking about it, I plan to go running after work. I'm wondering when the best time to eat is. I am normally hungry right after work, should I eat then or after I run. How long should i wait after I eat to run?

l

I find that running is a lot harder with something in the stomach. You don't want to be starved either though.  I would suggest a small protein shake before going running, maybe about 30 minutes before.  Or wait at least an hour after eating.

Another day down of week 4...I actually ran for 10 straight minutes in the middle ...And I am still alive:)

I did c25K by time (getting up to 2 miles). I did it outside but I used the podcasts.  Distance would have been hard for me then.  What I like about this program is that since I am a very slow runner it has been hard for me to get upto 3 miles by continuing to run straight.   I am pretty much doing week 6.  Last Thurs I did 1 minute walk breaks at 1K each (about 10 minutes for me) and went atleast 3.1 miles (using my Nike+).  That was the farthest I have gone. I wouldn't have gone that far if I felt I had to run it all. 

Sunday I went 2.15 on the treadmill (ran out of time to finish), but I was a lot stronger and I did stop (or slow my jog way down) at 10 minute intervals.  My problem is I run out of steam toward the end and need to walk every 5 minutes, so I will stick to 10 minutes for a while.

My 5K (with my dd in Girls on the Run) is May 21, 6 weeks away.  I am starting I feel like I might just make it.  And I started training in August!  DD who is 10 ran it last year with just 10 weeks training.

I've really been pushing myself every few days to do more running and less walking, so right now I am doing week 6.  I didn't think I'd be running 3 miles this quickly!  I just ran 3.5 miles on Sunday, with only 1 minute walk inbetween each mile.  3.5 was a new record, but 2 days before my new record was 3 miles.  I find that when I get outside and start running, I actually keep pushing myself to do just a little more than my original goal, which is great!  I'd expect myself to give up before pushing myself harder!  Running never was one of my favorite types of exercise, but i'm learning to appreciate it more all the time and actually find it kind of fun.  I'll be really excited when I can start running a mile in less time than I do now (approx. 10 minutes). 

I was thinking of walking today and taking a break from running, my thighs are a little sore.  But I'll probably end up running some at least, or who knows, maybe I'll still run 3 or 3.5 miles!  My lunch is my running time during the week so I get a little extra motivation to hurry up my trek so I'll have time to get back and eat a few bites! 

I forced myself up off the couch depsite a little bit of a residual cold and ran a 7km route on Saturday. I walked the last bit - and had to walk a few steps here and there (mostly for nose blowing reasons) but I was very proud of my distance covered. Considering that I was only supposed to run 6km (I will admit I got lost on the sidestreets) I think I did very well and definitely ran the 6km even with the walking portion at the end.

I am concerned about injuries or long term wear and tear. My left hip is the part bothering me on each of my runs - I concentrate on my form, have brand new running shoes and stretch my hip flexors often (I always have had tight hip flexors). I'm also noticing that I can "feel" the bottom of my right foot while I run in not a painful way - but in a not so pleasant way.

Most of you are beginners - but any recommendations to avoid hip pain? Foot 'pulling' sensation? Maybe my form isn't as good as I hoped? Could it be because of misalignment/one leg shorter than the other?  I'm just brainstorming...

today was a non running day but I did walk 3 miles. I had some pain in my lower legs toward the end of the walk...but will be back to the running tomorrow!

Do any of you have a problem with waking up in the middle of the night with sort of like a restless leg problem?  I noticed that almost every day I go running, I wake up around 1 or 2 at night and have trouble getting back to sleep, and my legs have a wierd feeling in the muscles.  I have been pushing myself to new limits every 2 or 3 days rather than stepping it up week by week, so maybe I should be taking it slower?

Does anyone know what would help this symptom?

I do sometimes...more like an achy feeling or yeah restless like you said. I am not used to running and am only at week 4 but you should probably slow down a bit. How many days are you resting between runs...you need at least one day and if you feel sore still on the day you plan to run you might take it easier that day.

I was running 4 times a week, usually M, T, W, and F.  This week I ran Sunday, Monday, Tuesday, and today I'm forced to take a break since I have a meeting during my lunch hour.  I was reading something else and it sounds like I've been increasing the distance and time I run too much so I will try to ease off.  I'm just so eager to be more productive! 

So I am new to cc but I saw this forum and loved the idea. I know I am a few days behind but I figure that doesn't matter much. I started today, day 1 of week 1 ( I haven't really run much before so I'm starting at the beginning). So today it took me 42 minutes to complete, I am pretty happy with that. I will keep posting my progress as I think that will be the best way to motivate me to keep going! Thanks for the inspiration!

Today was my 4th day doing week 4...but I was able to run for 18 minutes straight! It was only 1.25 miles but I was so happy to be able to last that long...I will take thursday off and go again on friday.

I flew across the title "Running: Getting Started" by Jeff Galloway and it just arrived, used from Amazon. This book looks awesome, I can't wait to devour it this weekend. Lots of info on form,  AND diet AND fat burning.

Hi,

Well I saw this plan and thought it was something to motivate me, so I started week 1 today and just got back from the gym. It feels good to get started and I hope that I can build up my endurance by week 8. I will post my progress in a couple of weeks. Thank you for the idea!

hcannon23:

Your leg problems at night could also have to do with dehydration. Make sure you are well hydrated and refuel your water levels after sweating it all out on your run. I find if I'm hydrated that I don't get this problem as often.

Sometimes it has to do with nutritional things too - like potassium levels. But I'm not as familiar with this science.

It could also have something to do with overtraining and the fact that your legs are not ready physically for the impact of running. Strength training could help prepare your muscles for the intensity of a running workout. Running is hard work and if your muscles aren't prepared properly you might be sacrificing your joints!

Is it too late to start the program?

Ur pictures are an inspiration Dee!

I'm new to this site and this running workout is perfect. I hate running but definitly think its the best cardio option.

i'm going to try this :) Thanks!

Oh this is perfect! I'm joining up too! Dee, you are SUCH a motivation. Great job with all your success!

Hi there

I am definitely on for having a go.  I do have a running machine at home but have never been a runner at any time in my life, but I am certainly willing to have a go. 

I was on the running machine in January this year for about 5 times a week fir 30 minutes and just started to do some running (not very fast but it was running), unfortunately I think I pushed myself too fast and so  I've been off it now for a few months due to pains in my back (old surgery problem) and probably not stretching myself properly beforehand, oh and a lack of motivation.  Thanks to your link here I am definitely wanting to have another go as I know if I just get it right I will love it. 

I am going to start next Monday 27 April. Thanks very much for giving me the incentive to get back on the running machine.  Good luck to everyone.