Started 'Couch to 5k today' Anyone keen?

[nixi 38]

I finished week one and dropped a kilo. Im on the final 7 kilos to hit target. So excited

[heytherespunky 13]

I started training for a 5k four weeks ago. When I started I "ran" a 16 minute mile. Since then I've dropped 11 pounds, 2 inches in my waist, and yesterday I ran a 12 minute mile. That's a lot of progress in 4 weeks. I'm halfway through my training. Hopefully the progress keeps showing..

[harmony1983 6]

I've been walking 1-2 miles daily.. I walked my first 5k the other day (actually more like 5 miles... 1 mile to the course and 1 mile back in addition to the 3 mile course) and actually jogged some parts of it. I am WAY too out of shape. My surgery is still pending, but as soon as I'm able afterwards I'm going to start the C25K. I was a runner in my younger days and I can't wait to be again.

[*Dean* 1,594]

I've been walking 1-2 miles daily.. I walked my first 5k the other day (actually more like 5 miles... 1 mile to the course and 1 mile back in addition to the 3 mile course) and actually jogged some parts of it. I am WAY too out of shape. My surgery is still pending, but as soon as I'm able afterwards I'm going to start the C25K. I was a runner in my younger days and I can't wait to be again.

That's awesome. Just keep the walking up as briskly as you can. The fitter you are the better your recovery after surgery.

Then you'll be primed to hit c25k after you've recovered from surgery

[hadouni 301]

W8, D2, done! I had a quick break to get something for my son but I added an extra minute at the end to make up for it do I jogged a total of 29 minutes. I even ran at 4.8mph for most of it but slowed down to 4.5 for the last few minutes.

I can't believe I'm still doing this! I can't believe just a few weeks ago the thought of running five minutes or eight minutes seemed totally impossible... What a crazy journey.

I need to make some time specific playlists for runs. Right now I have a single running playlist that I shuffle, but I think it would help me to have a few lists that I knew had a specific period of warm up, then run and then cool down. When I run outside, I really miss the treadmill display that tells me how far I've run and for what period of time. Maybe one of those running watches would help me with that?

Happy running all!

[johnlatte 1,232]

W3D2 Done, ran half the cool down instead of walking. Can't wait to get to the end.

[LisaT678 225]

W8' date=' D2, done! I had a quick break to get something for my son but I added an extra minute at the end to make up for it do I jogged a total of 29 minutes. I even ran at 4.8mph for most of it but slowed down to 4.5 for the last few minutes.

I can't believe I'm still doing this! I can't believe just a few weeks ago the thought of running five minutes or eight minutes seemed totally impossible... What a crazy journey.

I need to make some time specific playlists for runs. Right now I have a single running playlist that I shuffle, but I think it would help me to have a few lists that I knew had a specific period of warm up, then run and then cool down. When I run outside, I really miss the treadmill display that tells me how far I've run and for what period of time. Maybe one of those running watches would help me with that?

Happy running all![/quote']

Wow! You are an inspiration. Thnx!

[Fiddleman 4,376]

W8' date=' D2, done! I had a quick break to get something for my son but I added an extra minute at the end to make up for it do I jogged a total of 29 minutes. I even ran at 4.8mph for most of it but slowed down to 4.5 for the last few minutes.

I can't believe I'm still doing this! I can't believe just a few weeks ago the thought of running five minutes or eight minutes seemed totally impossible... What a crazy journey.

I need to make some time specific playlists for runs. Right now I have a single running playlist that I shuffle, but I think it would help me to have a few lists that I knew had a specific period of warm up, then run and then cool down. When I run outside, I really miss the treadmill display that tells me how far I've run and for what period of time. Maybe one of those running watches would help me with that?

Happy running all![/quote']

Really great to hear about the progress. You would benefit a lot from fit bit or one of the other devices that tracks your runs. PdxMan has a good model he is using for runs. Hopefully, he will chime in here. I found out that there are even apps on the cell phone that will track such as MapMyRun. i installed it, but do not use it yet. There is also MapMyHike for hikers. One of the devices will be on my bday wish list coming up in a few months. Still trying to decide on a good one.

[hadouni 301]

fitbit has a new Bracelet version coming out. is it called flex? I might look into that after it comes out and people start to use it. let the first generation bugs get worked out! I wonder if it will have gps?

I do have mapmyrun for outside. I've only had the opportunity to use it once so far. I don't hold my phone in my hand when I run, so I can't see my progress like I can in glancing down at my treadmill. That's what makes me wonder between something like fitbit and a runner's watch. The visual aid I get from my treadmill keeps me going and not having that visual outside lets me wimp out quicker!

Decisions, decisions... and more research to do!

[Fiddleman 4,376]

fitbit has a new Bracelet version coming out. is it called flex? I might look into that after it comes out and people start to use it. let the first generation bugs get worked out! I wonder if it will have gps?

I do have mapmyrun for outside. I've only had the opportunity to use it once so far. I don't hold my phone in my hand when I run' date=' so I can't see my progress like I can in glancing down at my treadmill. That's what makes me wonder between something like fitbit and a runner's watch. The visual aid I get from my treadmill keeps me going and not having that visual outside lets me wimp out quicker!

Decisions, decisions... and more research to do![/quote']

I remember the one that was recommended a few months ago: the Garmin ForeRunner 610.

http://www.amazon.com/Garmin-Forerunner-Touchscreen-Watch-Monitor/dp/B004XC3MXI

This baby has been sitting in my Amazon wish list ever since I found out about it. Maybe this should have been my goal splurge, but then again, it also makes for a good bday present. I have been holding out!

[Wls4me 163]

OMG! W1/D1 kicked my arse!! But ill do it again in 2 days! I have never been a runner, was always the kid walking the mile in school. But I did it today! (Granted I was rather slow)

[LisaT678 225]

Hitting the runs finally again after my extended stay in the hospital. I did W3D3 today and then I'll try W4D2 on Wednesday. Hopefully that should put me back on track for my 5K the end of April.

[hadouni 301]

I did W8D3 yesterday so I guess I'm officially a c25k graduate! The next day is "run 5k". Yikes!

That said, I still have a way to go to actually run 5k at a time. I upped my treadmill speed to 4.8mph and I need to keep it up. I've slacked off on walking in between run days and I need to get back on that bandwagon.

Keep up the good work all!

[hadouni 301]

I remember the one that was recommended a few months ago: the Garmin ForeRunner 610.

http://www.amazon.co...r/dp/B004XC3MXI

This baby has been sitting in my Amazon wish list ever since I found out about it. Maybe this should have been my goal splurge, but then again, it also makes for a good bday present. I have been holding out!

Oohhh fancy! There are so many options and gizmos out there. I'd like to have a heart-rate monitor because I think that would give me some very useful feedback. I'd like to have something that tracked distance/speed for outdoor jogging in a watch format that I could easily look at while still in motion. I'm also fairly frugal and the though of spending several hundred dollars sort-of hurts. I picked up a Beginners Running publication at costco recently and they had some decent comparison info so I'll probably hunt around a bit more before deciding what to go with. I'm a July baby so maybe something for "happy birthday to me". We call that a "Dear Bertie" in our family!

[Fiddleman 4,376]

For those that have completed c25k, what is next for you?

Time to set some new goals. Maybe you want to enter a local 5 k race or keep working towards faster and more challenging 5 k times. By more challenging I mean to run hills or trails instead of flat. Now that you know how to run the possibilities are limitless.

Here are a bakers dozen running tips I learned along the way in my short running experience to optimize results ( others: feel free to add your own):

1. Focus on relaxation while running. ChiRunning is THE best methodology for this. It will take some getting used to, but there is no going back once you have mastered it.

2. Speed comes from challenging yourself. Try and throw in HIIT runs every so often to increase speed. Always set new goals. Every time you run is a chance to improve some quality of your running.

3 power comes from strong core and strong back. The legs and arms will take care of themselves. Always do a system check every minute to make sure your posture is good, your core is strong, no tension anywhere, your shoulders are relaxed, your feet are landing solid, etc. I am learning so much from cross fit postures and applying it to running. The basic squat is actually a good posture because of strong core and strong back. You do need to be a little straighter, but the general idea applies.

4. Your stride should always be a little ahead of the speed of the treadmill. Run with a good posture, solid core and relaxation. If the speed is too fast, you compromise posture and strength. This tires you out faster. I mostly run on treadmill, but I am sure the same principle applies to outside running. Some other running vets may want to chime in.

5. Buy the best running shoes you can afford.

6. Buy running socks to prevent blisters and/ or heated spots. I have not had any foot issues with my running shoes and socks.

7. Warm up properly. Maybe some sprints or even hill climbs to get your muscles ready. You can start faster with a good warmup. My warm up is usually at least 6 minutes long.

8. Use a roller after running. I just started this ( as in today) and wish I started earlier to avoid tight gluts, hamstrings, calves, etc.

9. Cool down properly. For me, cooling down means jogging for a few minutes and the walking fora few minutes after I have run a hard 5 k or 10 k.

10. Consume heavy Protein within 20 min of running. It will help you recover and refuel faster. Not all Proteins are equal, so do some research or ask questions.

11. Sometimes pre workout and amino acids ( like catalyst ) will help you perform better without fatiguing. Still experimenting with these to see what works best.

12. Give yourself the proper recovery time. It depends on how hard and how far you run. For me, a day of running is followed by a day of cross fit, repeat. I usually take Sunday off not only for body recovery, but also mental recovery. Need a slow day before it starts again for the week.

13. Pay attention to your diet. Performing optimally physically requires you to treat your body with respect and give it the lean and healthy nourishment it deserves. Results come from 80% good diet and 20% exercise. If you eat crap, your body will reward you with crappy results. It is that simple. Also, drink lots and lots of Water.< /p>

Best of all, enjoy running. Get high off the endorphins ( natural morphine). It is a very good addiction to have. Love it so much you are encouraging other runners. Report back often on your little successes. A single little running NSV may be just what someone else needs to hear to be motivated.

Hope this helps!