Starting C25K Program

Hi everyone,

I got a few questions. I will soon be starting the wonderful program that is C25K.

I just have a few concerns/questions. Is this a good program to loose weight on? According to the website you only do the program 3 days a week. Should I do anything in between those day? Or should I just rest or can I do some other workouts like(weight lifting)

Thank

Which C25K are you doing?  Just out of curiosity!  I can tell you from experience that running is an excellent way to lose weight.  How much weight you lose over the course of the program depends on your nutrition, how long the program is and how hard your workouts are.  I think I lost about 5-8 pounds training for my first 5K.

You can do cross training such as cycling or weight lifting.  Just stay away from workouts that add (too much) stress to your legs.

It's a great way to improve your cardiovascular fitness, endurance, and leg strength... but it's not the magic key to weightloss. I started at the beginning of the month and I haven't actually lost any weight from it - if anything I've gained from the extra water-retention of tired muscles (and hopefully developing a bit more actual muscle.) But I've noticed a definite improvement in my speed and endurance just in three weeks!

I just finished up the second week (well, I still have the third day to do tonight but I will do it =D).

I think it's great. The first day of each week kicks my butt, the second one is a bit better, and the third one is still tiring but by the end I feel like I can handle the next week's challenge.

I have noticed that my breathing endurance has gone up, if that makes sense. I used to go to doctors and they'd tell me to take a few deep breaths, and I could but my breathing has always been irregular. Living at a higher elevation than I'm used to (about 4400 or 4500 vs. about 400 to 500) doesn't help it either. There are a lot of stairs on my campus and I've noticed that I can actually handle walking across campus at a fast walk without getting out of breath now. So nice.

I would recommend getting some comfortable running shoes. I wore some junk ones I had with no support on Wednesday, and since I have a bad knee that I wore out, it started acting up and hasn't stopped. Remember to stretch too, before and after.

I also noticed some changes in muscles - my leg muscles are tightening up. I think it's a great thing to do because so many people tend to overdo it, this helps fix that.

Also I heard it's not necessary to set the incline on a treadmill (if you use one) to more than 1 for this program. I guess somebody had it set somewhere between 9 and 15 and was wondering why they were hurting and getting tired so fast. =D

Remember, take it easy. Not ridiculously easy, but if you overdo it you won't want to do it anymore. I do the brisk walk on 2.5-3 mph and the running on 5 mph. It's just perfect for me. Figure out what works for you where you're not completely exhausted, and stick with it!

Good luck!

 I just started the C25K today. I start with a personal trainer and get a body assessement on Friday. I need things to do at home too because I am on a local show and they will be watching our progress over 6 months so I need to drop the pounds.

  I want to be able to hit the outdoors this spring without hiding behind trees and gasping for air=)

Couch to 5k changed my life, but I don't think it caused my weight loss.

Smaller portion sizes and less junk caused my 50lb weight loss.

It is a fanastic way to get fit and motivates you to match your fitness with changing your diet.

Following a program and having the motivation to follow through with it is the best way there is to learn how your body reacts to things. You may be a slow-twitch dominant person who responds best to endurance training, or you may be fast-twitch dominant and respond better to strength training.

 Either way, you won't know until you try and find out what you think is most fun and enjoyable.'

Never mind performance unless you're going for Olympic gold. Be concerned about what you want to get better at, not what anyone else thinks you should want.

 So pick a goal. What sort of capacity do you want to work towards? What's your goal for yourself? If  I know what you want to be able to do, I can point you in the right direction to get better at it. Sometimes the answer is "ask Trhawley, he knows how to get better at that performance dimension", sometimes how to improve your sports-specific performance has a different answer. Either way, I try to match you up with whoever has the information to reach your goal in the fastest, most expedient manner possible.

Hi, Isya!  Just wanted to let you know we have a Calorie Count C25K "support group" over here: http://caloriecount.about.com/lose-weight-cou ch-k-wants-join-ft124591. ; Come take a look!

Original Post by melkor:

Following a program and having the motivation to follow through with it is the best way there is to learn how your body reacts to things. 

 Either way, you won't know until you try and find out what you think is most fun and enjoyable.'

Never mind performance unless you're going for Olympic gold. Be concerned about what you want to get better at, not what anyone else thinks you should want.

 So pick a goal. What sort of capacity do you want to work towards? What's your goal for yourself? If  I know what you want to be able to do, I can point you in the right direction to get better at it. 

I'm currently trying to persuade myself (convince myself I'm able) to do this programme. I'm pretty inactive but can comfortably walk 2miles briskly in 35-40mins if that gives an indication of my 'fitness' level?  I think having a 'routine' to follow will help me get to my goal- which is to get my lazy ass up and get my metabolism running at a rate that will help me shift the extra lbs I have to lose. I'm 178lbs, 35, hypo (under control with the meds) and had an ED for years which has left me with a seeming inability to lose weight eating 1500cals a day? Now that the evenings are getting brighter I'm determined to get myself a little fitter (just in general- I have no plans to run mini-marathons or anything..well, not yet anyway until I see how I get on! LOL!) and hopefully give my system the 'kick-start' it needs to burn the flab? Any help/advice is appreciated?

Anyone?

Hi again,

Thank you everyone for the replies. Late last year Oct-Nov I lost 20 or so pounds by just running 2 miles per day. This year my goal is to loose anywhere between 20-40LBS but I have set my goal for July-August I think its doable for me.

I have cut out almost all my bad foods. This last month the worst thing I ate was probably Pizza. I am eating more healty and right portions too. I could've gotten into my running so many miles per day 3-4 days a week only this time I want to work on my endurance aswell. Couch To 5K seems like a good program to work on my stamina.

I am aiming for more endurance and weight loss aswell. I don't mind going back to my 2M a day but I want something more organized and something that I can do for 2 Months without going off-track. This program is very well put together and I can stay with it.

Also, maybe someone can answer me my other question now that you guys know a little more about my goal(s). Can I do anything inbetween those days of this C25K program. The program only calls for you to do it for 3 days and rest inbetween your running days. Should I only be concentrating on Cardio or should I also be doing some other exercise.

Thanks again(also can I PM anyone that has more experience with weight loss for tips and things like that?)