More C25K Questions

I see a lot of questions about this, and I hate to be the one to ask yet another one...but I have to.  I want to try this, but I am REALLY scared of it.  The words running, jogging, miles, km....they all freak me out!  I used to run in middle school, but got injured and had to stop.  Now, I really don't know if I can do it.  I'm much bigger, a smoker, just focusing on getting in shape.  I tried to run last year, but my lungs felt like they were on fire after each run/walk session I did.  It also really hurt my shins and my hips.  I want to be a runner.  I want to be able to not look funny running down the road.  I want to be healthy.  Now that I've lost 30 pounds since last attempt, I think I want to try again.  Can anyone help me start?  How do I know what stride I have to pick the right shoe?  Do I need the shoe or can I just use my walking/everyday shoes?  How can I prevent injuring myself again?  How do you time yourself?  How do you overcome the fear of jiggling around running like a chicken in public (no really, I look like a chicken trying to run)?  Anyone with similar issues done this program?  Anyone with similar issues want to try it with me?

Thanks for putting up with another one of these posts!

definitely do NOT use your walking shoes!  that's the quickest way i know to ruin yourself.  go to a good running store and let them fix you up.  and get good socks, too.

i actually think the C25K is pretty ambitious for someone who's truly sedentary (not to mention a smoker).  if you look in my journal (go way back - it's the first entry) you'll find a 10-week run/walk program that truly does start at zero.  it measures your run time in seconds, not minutes.

just make up your mind and do it.  the biggest hurdles are fear and embarrassment, so you have to decide your health is more important than those things.

good luck!

Original Post by imolde_nuf:

How do I know what stride I have to pick the right shoe?  Do I need the shoe or can I just use my walking/everyday shoes?  How can I prevent injuring myself again? 

You shouldn't wear regular shoes...I made that mistake and had to deal with near constant injuries. If you go to a specialized running shoe store, they will analyze your gait and help you pick a shoe that will minimize injury.

Original Post by imolde_nuf:

 How do you time yourself?

I listen to Robert Ullrey's podcasts while I run. They tell you when to start and stop. Google him and you'll find them.

Original Post by imolde_nuf:

How do you overcome the fear of jiggling around running like a chicken in public (no really, I look like a chicken trying to run)? 

I like to run early in the morning when it's still dark so that I don't have to even think about whether I have last night's makeup smeared over my face or my hair all askew. But I guarantee that 99% of people aren't judging you on that...you're sort of given a free pass if you're running. 

You could do also some research on proper form while running...lower arms at a right angle to upper arm, keep your arms low and at your sides (elbows shouldn't flail out). Imagine that you're running through two parallel planes (the geometry kind, not the flying kind), and your arms can only travel on those planes. Then at least you'd know you're running how you're supposed to. Plus, focusing on form helps take your mind off of the run.

The only people who make me chuckle while running are the one or two who I see regularly who run really strangely...like the guy who runs with his arms completely straight and at his sides. It seems so unnatural! But I have nothing but respect for those I see who are clearly new to running and are still struggling through it, whether they look like flailing chickens or not.

Well, I've been running for almost two years now, and I *still* worry about jiggling around and looking funny when I run! So I don't have any advice on that...however I will tell you that you definitely CAN do this! When I started I could barely run a quarter of a mile without huffing and puffing. Now I'm training for a half-marathon. The keys are to be consistent - set a schedule and stick to it - and don't overdo it. First, worry about getting into a consistent routine. Then, once you are doing that, you can start worrying about going farther or faster.

As far as hip and shin pain goes, I found that a lot of that diminished as I became more fit and more accustomed to running. I experienced a lot of shin pain (kind of like cramps on the sides of the shins) the first couple of months, but I never have any now. Listen to your body and don't do anything that is actually going to injure you, of course, but also realize that you are training your body to do something that it doesn't know how to do, and there will probably be some aches and pains associated with that.

I would definitely get some running sneakers, but I don't know that you need to worry about getting fitted for schmancy shoes at a running store just yet (unless you want to). I bought my first pair of shoes at a Nike outlet store and didn't get fitted for "good" running shoes until it was clear I was going to stick with it and was running a lot of miles.

I like a lot of what blogger Dr Mama has to say about running. http://doctormama.blogspot.com/2006/05/listen -up-maggots.html. She has several good posts with advice for beginning runners.

When I started running, I felt like I wanted to die after every run. It took me a long time to learn to enjoy it, but now I love it and wouldn't give it up. You can do this and I think you will find it so rewarding. Just be patient with yourself while you are training! Sorry I wrote a book, it's just I never thought I could be a "runner" so I always want to encourage people who are starting out. Message me if you want to talk more!

Original Post by alomaka:

I would definitely get some running sneakers, but I don't know that you need to worry about getting fitted for schmancy shoes at a running store just yet (unless you want to). I bought my first pair of shoes at a Nike outlet store and didn't get fitted for "good" running shoes until it was clear I was going to stick with it and was running a lot of miles.

it's a mistake to assume that getting a proper fitting necessarily means buying expensive shoes.  the important thing is to get shoes that are right for you, not to spend a lot of money.  less expensive shoes might be last year's model, might not have all the latest-and-greatest (questionable) technology, and/or might not last 500 miles, but that doesn't mean they won't provide what you need. 

good shoes--as in the right shoes--are just as important on your first day as when you run your first marathon.  don't mess around.

I am using pgeorgian's program, sort of, I'm just modifying it a bit to meet my abilities. 

pg's is good, because it doesn't start as ambitiously as the C25K.    

Just do what is comfortable for you!  I kept getting frustrated because I didn't think I was progressing fast enough compared to some others on this site I was kind of keeping an eye on.   

I started in mid September, and I am still no where near jogging a full 5k.  I'm just now able to go 6/10ths of a mile (in 7 minutes) without stopping, then I alternate jog 2/10, walk 1/10th until I complete the 3.1 miles. - If I had followed the C25K religiously, I would probably have given up as myself being completely useless because according to it, I should be able to do the 5k at 9 weeks.

Now I feel better so much better about my progress though because I finally kept reminding myself that only 2 months ago I couldn't jog for more than a minute without stopping.   

Also, as a note, what I have found is that (at least for beginners) what really matters is length of time you are out walk/jogging rather than how fast you you can complete the 5k.    

What I mean, is at the beginning, it used to take me 55 minutes to complete the 5k.  Now it only takes me about 42, BUT in that period of time I only burn about 20 calories more than I did at the beginning.  It's because yes, technically I'm burning more calories going at a faster speed, BUT since I'm not doing it for as long of a period of time, it basically cancels out.  It didn't hardly seem worth the extra effort.  So now once I finish the 5k - I just keep walking for the full 55-60 minutes, so I keep increasing my burn.

And on the shoes, you do need running shoes, but until you know you are going to stick with it, I would just get some mid-priced ones from foot locker or something.

Sorry for writing a book, I just wanted to share my experience to give you a little hope, and tell you that a little is a WHOLE lot better than none!!!   Good luck!

Original Post by thmheh:

Also, as a note, what I have found is that (at least for beginners) what really matters is length of time you are out walk/jogging rather than how fast you you can complete the 5k.    

this is totally true, thmheh.  the purpose is to get your heart rate up and keep it there, so as long as you don't walk so long that your heart rate drops to a normal/sedentary rate, you're getting the benefit.  i still have to remind myself of this when i'm having a crappy run and have to walk up a hill.

glad you've found the program helpful!  you should go to my profile.  i put a couple of pictures of my old (dead) horse in the gallery ;)

I have also read interesting articles on this whole "running" issue. Some fitness professionals recommend getting yourself into good physical shape before you attempt running. (For the life of me I can't find the article(s) right now)

Think about it - running is high impact - if you don't have the muscles availabe to support such high impact exercsie than maybe for your joints sake and for injury prevention (with no muscles its your joints and ligaments supporting the impact = ouch!) you shouldn't really be starting a get in shape routine with such an intense activity.

I'm not saying don't try - but also don't expect to be able to do a lot right away. Especially not without injury. So do go slow - and listen to any suggestion of injury/pain because it is better to stop than push through it and be out of commission with something more major.

Good luck!

Original Post by jef9up:

I have also read interesting articles on this whole "running" issue. Some fitness professionals recommend getting yourself into good physical shape before you attempt running. (For the life of me I can't find the article(s) right now)

Think about it - running is high impact - if you don't have the muscles availabe to support such high impact exercsie than maybe for your joints sake and for injury prevention (with no muscles its your joints and ligaments supporting the impact = ouch!) you shouldn't really be starting a get in shape routine with such an intense activity.

I'm not saying don't try - but also don't expect to be able to do a lot right away. Especially not without injury. So do go slow - and listen to any suggestion of injury/pain because it is better to stop than push through it and be out of commission with something more major.

Good luck!

 This is what I'm worried about.  I've been doing cadio 30 min - 1 1/2 hrs a day for about 2 months now.  And I've lost about 30 lbs.  And I only smoke about half a pack a day for 27 months now (pack a day before that).  But I'm not sure if I'm fit enough for it.  Should I just do other things for awhile longer or am I ready?

Start slow.

Your body will tell you if you are ready for it or not. Just pay attention and you'll do fine.

Add in some squats or lunges /other strength training moves to help boost your leg muscles too!

I had great success with C25K, but I will admit that I began when I was almost at my goal weight and had ben doing aerobics religiously at least 3 days a week...and it was hard...so I could see that if you are beginning at a lower level of fitness, you would want to eae into it a bit more.

I've been running now for 15 weeks, and I have gone from not being able to do it at all to really enjoying it, so I would advise that if it is a goal you want to achieve for yourself, find a program you think you can do and stick with it.  I am really proud of myself for going from being the girl who had never run even a quarter of a mile (and would skip gym class whenever we had to run, from elementary school on) to being someone who enjoys running miles at a time. 

Physically, when I started out I thought I would never be a runner because my knees started giving me trouble when I was only running maybe 3 minutes at a stretch.  Turns out I supinate BIG TIME - meaning I run on the outside of my feet and I have high arches.  This means I have a lot less cushion on each step.  To solve this, I got nice cushy insoles, shoes with a cushiony piece on the out-step of the shoe, and MOST IMPORTANTLY, a knee brace.  I know I also hurt less once I became a better runner and my form improved, as someone said above.

Point is, don't injure yourself, but don't give up, either.  You can be a runner, even if you're not in runner shape right now.  If you have trouble, talk to a doctor, someone at a gym/athletic center, even someone at a running store. 

OH, and if you want a hint at your stride:  I had no idea I had high arches (and therefore supinate) until I went to the water park and noticed my footprint - the heel and ball of my footprint were barely connected with a tiny strip of foot.  If you don't know what your footprint looks like, get your foot wet and step on a paper towel or a piece of contruction paper or newsprint.  Lots of foot connecting the ball to heel=low arches=supinate.  Thin band connecting ball and heel=high arches=supinate.  In between=normal.  That way when they ask you if you pronate or supinate at the shoe store, you'll know what to say!

Original Post by pumpkin314:

I had great success with C25K, but I will admit that I began when I was almost at my goal weight and had ben doing aerobics religiously at least 3 days a week...and it was hard...so I could see that if you are beginning at a lower level of fitness, you would want to eae into it a bit more.

I've been running now for 15 weeks, and I have gone from not being able to do it at all to really enjoying it, so I would advise that if it is a goal you want to achieve for yourself, find a program you think you can do and stick with it.  I am really proud of myself for going from being the girl who had never run even a quarter of a mile (and would skip gym class whenever we had to run, from elementary school on) to being someone who enjoys running miles at a time. 

Physically, when I started out I thought I would never be a runner because my knees started giving me trouble when I was only running maybe 3 minutes at a stretch.  Turns out I supinate BIG TIME - meaning I run on the outside of my feet and I have high arches.  This means I have a lot less cushion on each step.  To solve this, I got nice cushy insoles, shoes with a cushiony piece on the out-step of the shoe, and MOST IMPORTANTLY, a knee brace.  I know I also hurt less once I became a better runner and my form improved, as someone said above.

Point is, don't injure yourself, but don't give up, either.  You can be a runner, even if you're not in runner shape right now.  If you have trouble, talk to a doctor, someone at a gym/athletic center, even someone at a running store. 

OH, and if you want a hint at your stride:  I had no idea I had high arches (and therefore supinate) until I went to the water park and noticed my footprint - the heel and ball of my footprint were barely connected with a tiny strip of foot.  If you don't know what your footprint looks like, get your foot wet and step on a paper towel or a piece of contruction paper or newsprint.  Lots of foot connecting the ball to heel=low arches=supinate.  Thin band connecting ball and heel=high arches=supinate.  In between=normal.  That way when they ask you if you pronate or supinate at the shoe store, you'll know what to say!

 I think I may have the same problem you have.  I think I turn my toes in as well.  I got a pair of just regular old running shoes from walmart today, just to get started.  I did day 1 of the C25K program.  See my journal if you wanna know how it went.  I'm going to try it, but I think I'm going to spend two-three weeks per week of the program.  I think the losing weight part is important b/c it puts less pressure on my knees and shins.  Thanks for the advice!

Original Post by imolde_nuf:

I got a pair of just regular old running shoes from walmart today, just to get started. 

sure glad you took all our good advice to heart.  it's going to be that much harder to lose the weight when you've ruined your knees.

Original Post by pgeorgian:

Original Post by imolde_nuf:

I got a pair of just regular old running shoes from walmart today, just to get started. 

sure glad you took all our good advice to heart.  it's going to be that much harder to lose the weight when you've ruined your knees.

 WTF?  That's uncalled for.  I got running shoes, not walking shoes.  Yeah, they are cheap and not fitted for me, but as I have to drive two hours away to Memphis to get to ANY "running" or even shoe store at all, I think its a pretty good start.  And I don't have the money sitting around to buy just any shoe I want at this point and have to find out how much I need to go to the store with so I don't have to drive two hours there and two hours back with a screaming kid to find out I can't afford anything.  I highly doubt that a couple of runs in a lower grade running shoe is going to be as bad for me as doing all my runs in my walking shoes.  So I have taken the good advice.  You seem like the kind of person that is just upset b/c I did not follow your exact instructions.  If you thouht the running shoes I got were no better than walking shoes, you could have said that without being insulting.  You could even have told me why you think so, so that when I do get to go buy good running shoes, I know what I am looking for.  Oh, and the running shoes aren't all that bad, b/c I'm not hurting today like I used to with walking shoes.

Thank you Pumkin for the good advice.  You are helpful, encouraging, and respectful.  The information about the arches will be very helpful when I go to buy the good shoes (hopefully next weekend, but might have to wait two weeks).

i'm not upset, and i'm not the only one who said that good shoes are important.  like i said, the right shoes are not necessarily expensive; they're just right. you asked for advice because you needed information, and then you ignored the advice. 

but, like a friend of mine who rides motorcycles says, "if you've got a ten-dollar head, wear a ten-dollar helmet."

And I'm not going against the good shoe advice, am I?  I got running shoes from walmart instead of just using my walking shoes to start out.  And I'm budgeting good running shoes in the near future.  I took the advice people have given me.  And in your logic, who says my walmart running shoes are right?  I don't think they are quite right for me, but they are an improvement.  Expensive to you and to me is probably a whole differant amount.  $30 for shoes plus $50 is gas money to get to Memphis is just about my entire weeks food money or almost half my rent.  And I doubt I'll be able to get the right shoe for less than $50 from the looks of it.  I followed the arms in parallel planes advice.  I'm also taking things slower than the C25K program, but as 30 seconds of jogging is a challange but not overdoing it, I decieded to start there.  I'm not a idiot.  I asked for advice on a subject I didn't know much about.  Listened, did some research, and am taking steps in the right direction.  If you are going to be negitive and give advice without backing it up with personal experience or information of intrest (links, facts, anything), please do not bother to give me any advice.  I've lost 67 pounds without your advice, I'm pretty sure you are not the only source of information out there for me.

1st: if your intention is to use your walmart shoes for a week or two, then go buy more expensive shoes, then you are in effect throwing away the money you spent on the first pair of shoes.

2nd: ask yourself why those particular shoes were in walmart in the first place.  the answer is: because they're crap.  because crap is what walmart pays manufacturers to make, so that they can convince you you're getting a deal.

3rd: i just told you what any runner will tell you; the wrong shoes will probably lead to injuries.  if you thought it was necessary to get references, you probably should have just gone with your own research instead of asking for advice on a discussion board (and if you truly did research shoes, i'd like to see the reference that said, "go to walmart and buy the cheapest pair you can find")

i will tell you that the responses you got to your questions were mostly from beginning runners, not from experienced ones.  and i don't consider myself an experienced runner, but i have learned from people who are.  it's great that you're trying to get healthier, but i promise, any benefit you get from running will quickly be negated if you end up with shin splints or a knee or hip injury and can't walk.