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'm in!  I found a 5K to benefit MS in August (my Dad has MS). 

I would really like to avoid shin splints.  I've heard eating a lot of potassium can help.  What foods besides bananas are high in potassium?  Any other vitamins that help?

Brandyn

Hi everyone, I am mostly a lurker on these boards and I get a lot of great information but I kinda wanted to know a lttle more about this running program. I have been sort of doing something like this for about a month now but I don't have near the stamina that any of you seem to have. I have lost about 30 pounds but have 80 more to go to get to my goal of 150. Did any of you start with that much to lose and how long did it take for you to be able to run? I currently go for 60 minutes with 1 to 2 minute intervals of running every few minutes 5 - 6 days a week on a treadmill at an elevation between .5 and 2%. I change my speed and incline often - it keeps me interested. I am covering about 3.5 miles in that time. So I can't really do your week 2 yet but I will get there. Were any of you ever in my shoes? Any advice or motivation would be appreciated!

Ops! Posted on the first one you started. Anyway, I'm still going to start this program. Sounds like fun! Even though I'll be all alone.  lol

Zji8bek - as far as I have read on shin splits before I have started with this is that the best thing you can do to avoid it is by getting yourself proper running shoes and really take time to get to know your posture while you run and then improve any inefficiencies. Mainly you should concentrate on the way your feet land on the ground. Research it on About.com. They have a great video there which helped me a lot. And no shin splits since then. (knock on wood )

kmejia - unfortunately I can not help you since I started running to improve my general health and not to lose weight. I hope someone else can join in and share they experience with you. Just keep trying is all can say, you'll get there!

lovinglife2 - what do you mean on being all alone? Are you trying to find a running partner or...??? 

Hi guyz!

We should all feel proud of ourselves doing this!

I am new to running/jogging also, just started about 10 days ago, and I am 45 :-O   I am trying, no determined,  to lose 20-30 lbs!

I started off with walking about 2 months ago..gradually increasing that with hills, distance, found that my breathing on hills was getting better...so tried a really gentle jog, and i could do it! I have found before on other 'jogging' attempts, the breathing was really difficult, so i think the heavy walking really helped me here.

I am trying to take things slow and gradual because I don't want to hurt myself ( at my old age, lol) so I have been slowly increasing my distance... 1/2 mile jog, walk 1/2 mile, then I actually did 1 mile without stopping! So I jog 1 mile, walk 1 mile. Last night I did 4 miles total- walk/jog 1 mile, jog ( slow!) 2 miles, walk/jog 1 mile. I can't believe I can actually do this! I feel so good about myself that I accomplished this. Granted, I go SLOW, but still!

Anyone else out there trying to lose weight and start jogging?

Hi Upstateny

I am almost 43 and have about 30 pounds to lose. I started in December with walking also and ellipticals. I have really built my aerobic stamina and lost 20 pounds so far. I started trying to run/jog about 3 months ago and have had ongoing trouble with shin pain. I have bought new shoes, I have stability Asics and Cushioned Nike and have tried inserts and still get pain in my shins which has really stopped me from progressing in the running.

You are doing so good and it gives me hope. A lot people have been saying it is because I am just too old to start now to run...now I can say no way.....! You are my inspiration to keep trying! Keep me updated on your progress and keep up the good work!

wow, plindholdt, thanks! imagine that, me inspiring someone! I have never jogged before in my life, and was never an 'athlete' by any means! If I can do it, really, anyone can. Congrats to your on the -20, that's awesome!

I actually need to get new sneakers or 'running shoes'. I just wear the same ones I have been wearing ( rebocks hexalite) as I am afraid of blisters if i get new ones, but i should get ones for running.

The shin pain, yes I have gotten that before. ugh its terrible. I have gotten that while walking , before i even attempted this jogging. What I figured out and helped me was starting off slow walking...then after about 10 minutes to slowly pick up the pace. Sometimes when i had the pain i would just walk it off and it would take about 15 min. and my leg would be killing me like i was dragging dead weight, but it went away. Then strech out a lot after I was done. I also find being hydrated helps. Early morning is harder for me also. I am afraid of this shin pain, or hurting myself with this starting jogging, so I am really taking it easy starting off. I always walk first before starting the gentle jog...walk at least 1/2 mile first, helps get the blood flowing to the muscles and breathing. Then i jog a little here and there to 'warm up', then try for the consistent jog.

Today was tough. I knew it would be. I did really well last night with doing 2 miles straight ( also did 2 other miles with walking and a little jogging) This morning i took it easy, mornings are harder for me...did 70 minutes of walk/jog with probably the jog part being only 1 mile consistent, but did it a couple of times alternating with walking.  I feel so much better towards the end of my workout than in the beginning!

Oh, and the weight fluctuation on the scale drives me crazy! ugh.

Thanks upstate for the encouragement. A lot of people have said for me to just walk but I like to run!! And I am stubborn and determined to find the answer so I can run without pain.

I would definately suggest getting proper shoes soon or you may invite pain. If you are lucky enough to have a running specialty store in your town ( I am Not) see them. But I have recently found other info suggesting that if you do not have any specific issues with  your feet a good racing shoe is best...lightweight and more natural to run in. Some say the running shoes made for stablility, cushioning and such may actually cause issues. And also that a heel strike is not the best way to run....Do you have any thoughts on this?

Good for you toughing it out and doing your run. I have not gone yet today....

Hi guys,

I'm 42 and trying for about 35 more pounds. I've just started jogging. (good comic relief) Yesterday I walked for 5 minutes, jogged for 2. Made the 3 miles, but, oddly enough... I wasn't tired, just breathing a little too heavy. Anyone else have that problem? Did yoga today, but I'll be back to walk/jogging tomorrow.

Way to go everyone! Its great to read about other sucess. It inspires me to keep at it!

I did not realize how far I had come until yesterday! I have been walking/jogging on the treadmill only for the last month or so and had not tried it outside until this weekend. Saturday was tough because my hubby and kids were tagging along and wanted to talk and play. But Sunday, I went alone. I walked about 2 miles and ran for almost a whole mile! Most of my body wanted to go more but my lungs did not but I went further than I ever had before outside on pavement. It felt great and I had limited knee pain for a change. I just bought running shoes as well. Nike Pegasus and wow what a difference they made for me.

And by the way I am 40 and have been overweight since age 6! This can be done but it is a slow road. Also, the addition of an iPod to my workout has helped me tremendously.

I am going to look into getting the Nike Pegasus. Thnx for the tip kmejia.

I took Sunday off. Today, man, my legs hurt some.  So I walked/jogged for about 1.5, then felt better and jogged-slow of course- about 1 mile, then finished it off with walking. The back of my right thigh hurts a little even now. I did stretch b4 and after. Last week I did better..meaning i did do a 2 mile...so maybe i am paying for that, too much too soon? So not gonna push it, so afraid of hurting myself, lol.

Someone told me to google jogging techniques to learn how to land with your feet, how to hold up your head, etc. I'm gonna check that out.

This is really hard work, lol. Hope it pays off!  Just taking it one day at a time, right it is a slow road.

gotta get me an ipod!

I ran yesterday for 2.75 miles...well I jogged for 25 minutes out of the 35 minutes it took me to do that distance. Warm up at 5 min walk, then a 10 min jog, 2 min walk, 15 min jog and then a 5 min cool down walk. It was good except no matter what I do I always have shin pain...sometimes more intense then others. I have tried both neutral and stability shoes and inserts and no luck. I stretch before and after....I just am at a loss as to what else to do.

Way to go upstate and Kmejia! And yes an ipod makes all the difference!! I got the Nike +ipod and it is a good motivator, you can see your pace, calories and have the music you need....I really like mine. And now you can use the Nike + with any shoes...lots of pouches on the market you can use with your shoes. You do have to have an Ipod Nano however, that is the only ipod it works with as I understand it

Count me in. I really want to  run again, but I get so discourage. My breast are so big and I kinda use that as an excuse why I can't run. So I'm starting today when I go to the gym. Thanx for the info I will keep you updated,

Wow, plindholt, that is excellent! The ipod thing sounds great!  Look on youtube for running techniques, i found some video last night i was watching. One said not to land on your heel, but sides of feet then heel as this is more natural? I'll look for the link for you later, gtg now..

I really need to wear a watch to time myself on how long I am actually 'jogging'. I am just going by distance right now.

Today I am going to have to have my 7yo ride her bike as I go...so we'll see how that goes, lol.

Tierra, SO understand about the 'girls' being large. You know what I do? wear a regular bra and a sports bra OVER that! Really helps.

Thanks for the encouragement upstateny....I need it! I went again today. My legs are the best they have been. I wore my Asics 1130 which is a stability shoe and had inserts for arch support. They were a little sore after the run but not as bad as normal ...oh and I increased my speed which really seems to help. I had been doing 4.5 mph and went to 5.3...much easier on the legs. Try to get yourself a heart rate moniter watch..I got the Mio and is does not need the chest strap and has a chronograph so you can start it when you start your run and see how long you were out. I do mine on a treadmill right now...outside is much harder for me.

Lovinglife welcome...good to have another 40+ in the group...best of luck!

Hi everyone! 

I'd like to join as well.   I was a competitive runner back in high school, but was forced to stop due to knee pain.  I haven't run consistently in about 8 years, but I find myself thinking about running and how good it felt, so I would love to get back up to a 5K distance at some point this summer.

I have about 20-30 lbs to lose and started walking daily about 2 weeks ago.  I added in running during my last 2 walks, and going at a slow pace it was surprisingly easy to do a mile, much like upstateny's experience.  I have lost 3.6 lbs in my first week of exercising and eating right, which was a huge motivating factor (though I know it was mostly water weight).  FYI: I am 25 yo, 149 lbs and 5'3.

A question I have for everyone:  How many days a week are you running or walking?  I find my legs are craving exercise and I've worked out for 9 days straight without a break and still want to do more.  Does anyone know if I am risking injury by doing this?  I feel wonderful.

Hope everyone has a good run today.. it's nice out around here, I'm just about to head out!

This program right here, couch to 5k, is simply amazing!  I used to run a little bit in high school, but after joining the Navy and being out of running for 5+ years, I HATED even the thought of it.  I eventually got motivated and started this program.  I have since completed it and am amazed at how fast your body transforms.  I just cannot grasp the idea that a few months ago I couldn't even run for 2 minutes and now I'm clocking nearly an hour on the treadmill.

It CAN be done people, I promise!  Keep your heads up!

I'm training for a half marathon.  The free beer at the end is my motivation :-)

lol, yay for free beer!

Well, I almost quit yesterday. My scale has not moved. I was like, wth I am killing myself with this running and it's doing no good! UGH.

So...I went out. Walked for 10 minutes...jogged for 5. Walked for 15, then..with pushing myself 'you can do it...just to that tree...to that corner..."  I 'jogged' for 30 minutes without stopping ( wore a watch this time)...don't laugh, I go really slow..but it was about 2.1 (clocked it with my car today). I also try and be conscious of my 'form'..telling myself-relax the shoulders, keep head up, etc.

My husband keeps saying he can see the difference with my legs toning up...but MAN that scale has to move. I just keep trying to tell myself that the scale will catch up...I mean it has to...I can't eat less ( do 13-1700 right now with the exercise).

I am srsly thinking of buying that 'bodybugg' thing that tells u how many cal's your burning etc ( like they wear on the biggest loser) anyone have one?

pli, thnx for the tip on the heart rate monitor! I looked it up, very cool!

Well today makes day number 3 for me and I must say yesterday was not as bad as the first day. I'm very proud of myself. YEY for me.