Question for Runners

I am 43 with about 30lbs to loose. I have done weight training and cardio in the past but due to some health issues, had to sit out for about 2 years. Now I'm back... Yea! I want to do something I have never done before and that is run in a 5K in June. Do you think this is a realistic goal? Anyone have any tips on how to start? and lastly, how come I can run 3 miles on a tread-mill but can barely do a mile on the street without feeling like I'm going to have a heart attack?

Thanks for any help!

June is a very realistic goal to run a 5K.  Try starting with run/walk on the street if you are having problems.  As far as it being easier on the treadmill it is.  The momentum of the belt helps you along that why it is easier.  Try setting the incline to 1.5 to compensate for that.  Congrats on making the decision to run a race!  I been running and racing for 10 years and love it! 

 

Melissa

i haven't run any races, so i'll leave guidance on that subject to another runner out there (it's a goal of mine, though!).

i can tell you that the grade on the road you are running is probably making a bigger difference than what you'd think.  you might have the treadmill's grade set at 0 or 1, while the road may be 2 or even higher.  it may look flat, but that doesn't mean it's a 0. try running on a treadmill with the grade set at 2 - that's what i do, and i think it helps transition from treadmill to outdoors. plus it helps my endurance.

good luck in meeting your goal!

Thanks! I always thought runners were masochistic, but lately it seems like everyone I know  is running these races and I'm feeling sort of left out. I don't want to tell anyone that I'm going to try for fear I'll fail and I certainly couldn't keep up with anyone of my friends who have asked me to join them on a run. But I'd like to be able to someday say, "sure, I'll join you" and surprise them all.

Thanks for your support!

A lot of people here have had great success with the Couch-to-5K plan.  Given that you've had running experience in the past, you might be able to ramp it up a little and move a little faster than the way it's written.  Either way, just start out by doing whatever you can do, and then the next time around, do a little more.  You can do it, and good luck! :)

I am 52 and just started running 13 mos ago.  My goal was to do a half marathon which I did in October.  I never ran before  11/06.  There is a huge difference between running on a treadmill and running outdoors.  The belt helps propel you as noted but alsos I find running outdoors "propels" me as it is so much more interesting.  I am not familiar with the couch potatoe to 5k but do know that if you type in training for any distance, 5k, 10k, etc you can pull up a training program that should be very beneficial.  The main thing is to ENJOY it.  I have signed up for every race in my area since August 07 and am totally addicted.  You definitiely will torch calories.  ENJOY!!!

Check out runnersworld.com and coolrunning.com
The best advise is to take it slowly. 

When starting out after a long hiatus, just focus on time, not distance.  Plan on moving your body for 30 minutes and begin with a brisk walk for about 5 minutes.  Then run for as long as you can and then walk again.  Run/walk like this for the whole time, not paying any attention to how far you are going.  In a very short  time, you will find that you are running more and walking less.   If you are running/walking the same set of routes regularly, it is easier to keep track in your mind ("last time I ran to the white house, this time I will run to the next light pole after the white house" and those kinds of mental games).  After you are able to run continuously for 30 minutes, then turn some more attention to your distances, but you will likely getting close to your 3 mile goal by the time you are able to do that.

The key to it all is consistency and making sure that you are committed to this about 4 times a week.  Be careful not to increase your distance too quickly or add additional strain because that will lead to injuries like shin splints - just add distance or time very slowly (I think it is 5% a week).

You will find (if you keep up the consistency part) you will improve very quickly.  The other big hint is to keep track in a log.  You can use this log if you like, or keep a more detailed log in a notebook, or there are tons of them online, that you can record such things as how you felt; how long you ran as opposed to walked; how much sleep you got and all those types of things that will be interesting to look back on as you wear your shiny finisher's medal and sip on that bottle of Gatorade at the finish line!

 Good luck. 

Thanks Deg and all the rest of you. All your help is appreciated. I was a little discouraged at not even being able to run a mile after running 3 at the gym, so I like the idea of focusing on my time run instead of distance. Possibly that will help. Today marked my fifth day in a row doing cardio and eating right.  I'm looking foreword to a break tomorrow. Yea!

GOOD LUCK!!

 This was the site I used for my first 5K. Just make sure to have fun!

 http://www.halhigdon.com/5K%20Training/5-Knov ice.htm

I do 5k's once a month now and some of my advice is to get the right shoes, flat feet need more "Grey material" on the inner sole and a high arch needs little or no "Grey material" the reason if you have the wrong shoe on when you run your knees will buckle in causing pain in the knee or shin splints. Start out with long strides no matter how slow you go first comes form then comes speed, finally STRETCH it is more important to stretch after running then before. and if this is repeat info sorry I just wanted to put in my experience

btw a treadmill put more spring in your step concrete/asphalt  is a little more unforgiving.