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

Better late than never! I'm going to start your program. I like how you have every minute scheduled! I ran cross country in high school, and up until 6 years ago I was running 4 miles a day. After baby three I gained SO much friggin weight I ended up with stress fractures in my feet! OUCH. I haven't put on my running shoes since, and well, 244 lbs makes it more like a hurlathon than a marathon. 

I am up to 30 min. on the ellyptical, and I am REALLY itching to get back into my running shoes. It makes you feel so GOOD!! 

 I have had some annoying knee pain (something new and I attribute to the weight too) but hopefully weight training and taking it one step at a time will be just the RX I need!

I have the perfect course planned out! my route is actually 3.6 mi.- a little more than your challenge,  but who's counting?? lol

Thanks for inviting us to join you on your mission - you look great by the way!!!

Libby

Dee, maybe you can help me.  I started the C25K on Jan 1 on my treadmill.  I can now jog 5K at 4mph which is fine with me.  I'd like to get a little faster as I lose weight, but for now I'm still thrilled with actually being able to jog for more than 2 minutes.

Anyway, what I need help with is jogging OUTSIDE. For some reason it's MUCH harder than inside.  And my ultimate goal is to run a 5K without walking.  My first attempt is scheduled for May 31st which doesn't give me much time to build my outdoor stamina.  I tend to jog on the street but this is a cross country race.  Any advice?

Jodi

I am with ya Libby DSanish, I am also 244.8 lbs and going thru a weightloss management course. I weighed in last night feeling really good and I gained 1.6 lbs. I was very active in high school, was in almost every sport. 24 years later, with 3 almost grown children and a great career, I have let myself get out of control. I am going to try this 5K. I currently walk 3.5-4.0 on the treadmill 6 days a week for about 40 minutes, I do crunches and lots of leg curles. My husband had just mentioned this morning I should try running and after all these post... I am going to go for it!!!! I know I can do it, especially the way it is set up per week. Thank you all for all the encouragement.

Tina

I'm going to start this program tomorrow..but I'm wondering if anyone has advice on breathing....I've noticed that my body is more than willing to jog/run...but my lungs arent so thrilled about it.

Could anyone give me good breathing advice?

At 50 years old I recently started running again after oh, a 35 year hiatus.  Rather than risk injury, I bought a few decent books on running which are very helpful.  While the C25k program is excellent, it ignores heart rate, which is essential to stay healthy as a runner. 

All beginners and intermediate runners may wish to buy a decent heart rate monitor. I bought a Polar F7 for a bit over a hundred dollars.  I jog with some walk breaks at a heart rate of 130 beats/minute.  Is this low...yes.  Does it burn away the fat, an ever bigger yes!  Plus, it helps one stay injury free.  It will seem very easy, but after time your pace will pick up at the same low heart rate as you build an excellent aerobic system.  Allow many months for this to occur. 

If interested look up books by Phil Maffetone and Stu Mittleman.  Best of luck to all you fellow runners.

My breathing technique is pretty simple - but effective.  I get into a good pace with my stride and breathe according to my stride. In through the nose (two steps) out through the mouth (two steps) I find it helps increase the oxygen flow and keeps me focused. I also find a focul point and keep eye contact with it (like a tree branch or a road sign) -this helps me keep my head and posture up and also keeps my breathing sequenced. More often than not, if I look around or put my head down to look at my feet, my breathing feels forced and I get winded quicker. 

It becomes second nature after a while. If you relax your mind and your breathing, your upper body will relax a bit too, and it will help with keeping your shoulders and neck from tensing. All of these things can impede your pace and breathing - remember to keep your arms and shoulders loose, but maintain your posture.  It really opens up your lungs. 

Hope this has helped

Libby..you are 100% on the money regarding technique, relaxation, looking ahead rather than down.  However, a heart rate monitor gives specific bio-feedback as to if you are running aerobically or anerobically.  Not only does aerobic running place significantly less stress on joints and muscles, but it allows one to run further and longer periods of time since fat is being utilized as the primary source of fuel rather than carbs, or sugars. 

My aerobic base is gradually building, and it is very enjoyable. One feels relaxed, not spent, after the run.  Give it a try, using 180 less your age as a guideline for heart rate.

I just wanted to comment that this program is really working for me.  I had completed c25K back in Nov, outside.  Then a whole winter on the treadmill and I was having a hard time getting back outside (for the person who asked, outside is harder in that you need to pace yourself, I like using my Nike + to help with pacing).  I wasn't going more than 2-2.5 miles straight, and I NEED to complete a 5K with my dd in a month (Girls on the Run, she can run circles around me!).  Well on April 2, I gave myself "permission" to go back to jog/walk intervals, but to complete the whole 5K once a week, and then do the 2-2.5 miles straight the other 2 runs.  Today I did 5 minutes of walking warm up, and the last .1 miles as a cool down, but I jogged the WHOLE rest of the way!!  I was so excited.  Now I know I will get there in the next month.  The whole 5K takes me 54 minutes, but it is under an hour and for someone who NEVER (even as a high school track runner) could jog a mile before, it is amazing!  Keep up the good work everyone!

I will start this Monday.. :) i am trying to be more in shape. Starting this will help me get to my goal. thank

Thanks doc!  I have never heard of these before.. VERY cool - gotta love technology!  What is the usual price range for these- or where would be the most reasonable place to pick one up?  They probably have been out for a decade and I would never know - I just now bought myself a MP3 player and retired my cd walkman! lol

this is great - I felt like I was pushing myself, but felt I could always do a little more- now I know I can 

YEAH - I am in too!  I have NEVER run in my life  because I never could so we'll see if this works for me! 

I started today and wanted to quit after the 1st mile, but I made myself finish!  It took a very long time 46:55.  I jumped into week 2 because I hate being on the treadmill and have never been on for more than 30 minutes, usually 15-20 doing HIIT... and not very often at that!

I lift heavy 3X a week, but that is it.  I am in a rest week on lifting, so I thought I'd try this!

Soooo.... I did 3 min walks at 3.3 - 3.5 mph (mostly 3.3) and 2 min "runs" at 5mph.  I am all sweaty, but I finished!

Congrats to all of you who can now run the entire thing!!

mbs325, great job on running the whole way!  I'm the one that asked why it was so much harder to jog outside!  I want to jog my whole way through a 5K on May 31st.   Since I knew I could jog indoors I started my outdoor training at week 5 (7min jog/2 min walk) but it seems like a big jump from 7 min to 10 min.  Has anyone had trouble going from week 5 to 6?  I can't believe in a week I'll be ready to do that!

Hey all,  just was browsing through this thread and it looks like everyone is doing awesome.  I did the C25K two (yikes maybe even three) years ago and have been running since.  Currently I am training for a half marthon on June 7. 

In regards to jodiferjuniper running outside is harder.  I find that if you increase the incline on the treadmill to 1.5% or 2% it becomes much similar to running outside.  And as another poster put it, it's harder to pace yourself.  Try keeping it slower than you think and you will probably be right on.  The Nike + system is awesome, though my sensor stopped working in 2 months.... so I need to get a new one. 

Anyhow, just wanted to say that I think you guys are doing AWESOME and keep up the good work!

Thanks for the info deannad70.  I definitely was running faster outside because it takes me 46 minutes to go 3 miles on the treadmill and I got done in 40 minutes outside.  So I guess that means I should up the speed on my treadmill!  Ha ha!

Well I was doing great with my endurance but then my legs gave out on me...I guess maybe I went too long at a stretch in the beginning, but I got horrible shin splints and had to stop...it has been 2 weeks since I ran and I will try to start again tomorrow. I will definately start slower this time. I have new shoes and compression sleeves for my shins..does anyone have any other suggestions?

Count me in ,  I started yesterday using my walk to work which is just over 5k as my goal at moment i am firmly on week one but I am actually enjoying it ( not bad from someone about 70lbs over weight who believed she was incapable of running ) I plan to do it 4 times a week .

At the moment i feel great for it and more alert during the working day to even after day 2

Ill be trying your routine above..been wanting to get started and this sounds a good way to start...Thanks

I did it!!!  I ran 3.1 miles NON STOP.  NO WALKING!!!  I was only going 4mph but I still did it!  Deannad70, thanks again for the advice.  I slowed down and you were right, I was at the right pace.  I guess I was jogging much faster before when I could only get 8 minutes before walking.

Congrats!!!  You did so great : )  I can't wait for the day I am right there with you!  Keep up the good work : )

Hey all,

I'm new to the group, just signed up today.  I have tried running before but never seemed to be able to stick with it.  I'm going to try the routine suggested here however I have a question.  To go with the run for x minutes, walk for x minutes scenario, are you watching your watch the whole time?  Also, on a "running day" should you increase calories that day?  I'm really trying to lose weight so I don't want to eat more than I need to however I also don't want to not eat enough and then have my "fat stored" as I've heard that can happen.  Any thoughts?