The Couch-to-5K Running Plan
Has anyone ever tried the Couch-to-5K Running Plan? It’s a jogging regimen that eases you into learning to run 5K in six weeks. I found a companion podcast and decided to give it a whirl today.
I really don’t like to run. It hurts my ankles and I just feel totally out of control. Plus, the whole boob thing. However, I feel like I need some sort of shock to the system to get over this hump where I’m no longer dropping any weight. I don’t think I’ll ever be a runner but I’d like to know my limits.
Anyway, I did the first session today and it was tough! But I did it. My ankles did hurt near the end, and I’m wondering if it’s my form or if I’m just not cut out for this. I tend to try out a lot of new things and eventually drop them when I find something more exciting.
The workout was shorter than my usual walks, but waaaaaaaay more intense. Thoughts? Advice?
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May 15th, 2007 - 09:58
I know a couple of people who’ve done the C25k thing, with some success. It’s a good program because it starts you off slow. If you can find a soft gravel or dirt path to run on (something fairly flat, so you don’t twist your ankle), that’s probably best. A track would be ideal, if the idea of running in circles doesn’t drive you insane (it would for me). If you can’t find anything soft, asphalt is a better choice than concrete – just run facing traffic if you have to be on the street.
There’s a book called “Chi Running” – it might be worth looking at. I kinda-sorta try and use the techniques it mentions (whenever I remember).
Your body should adapt fairly quickly to the new challenges you’re presenting it with. Just go slow – trying to do too much too soon usually results in injury. Keep up with the yoga too – it’ll help with preventing injuries.
May 15th, 2007 - 10:01
It’s awesome that you’re trying it out. I love the feeling after running, there’s nothing like it. Do you think you might sign up for 5K? Two summers ago when I started running I found that knowing that I was training for something helped motivate me to keep running. And dude, at 5Ks people give out free stuff like bananas and water and bagels. You can’t beat free food.
May 15th, 2007 - 10:02
I did it a few years ago. I also am not a runner, and doing the plan taught me that more than ever. I did end up doing a 5k, but I walked most of it. The couch to 5k plan is good in that it is gradual training, and if anything it will teach you if you really hate running.
As for the boob thing, I think I’m about the same size you are, and I’ve found that these bras are great in my cardio kickboxing classes (with lots of bouncing moves like jumping jacks and kicks):
http://www.barenecessities.com.....earch,.htm
http://www.figleaves.com/uk/pr.....%3A01%3A01
May 15th, 2007 - 10:11
Kyle, I’m using a treadmill. There’s no way in hell I’m going to run in public with my fat ass and my terrible form.
Gen, I think you’re right; this is going to teach me that I hate running. :)
As for signing up for a 5K, I doubt it. My friend’s daughter is involved with Girls on The Run, though, and they do a 5K every year. I told her that maybe I would do it with her this year if she wanted. Her dad said you can basically walk it.
I pretty much just want to try something new.
May 15th, 2007 - 10:14
The only advice I’ll offer is that when you do the running part of those workouts, GO EASY. I know you walk a lot, so if that first workout was tough, I think part of it is that you may have gone too fast(?).
I tend to try out a lot of new things and eventually drop them when I find something more exciting.
Are you Gemini?
May 15th, 2007 - 10:27
I think I may try this too. Thanks for the inspirado!
May 15th, 2007 - 10:34
“who’ve done the C25k thing”
Completely off-topic, but this totally reminded me of something else.
Blast From The Past/Days of Yore 2000
.c-2k
May 15th, 2007 - 10:42
Tried it with great success — it’s amazing how quickly your endurance will pick up if you stick with it. A great kick-start plan.
On the “companion podcast” front — nice idea, hadn’t seen the custom-made podcasts. Wanting to choose my own, not wanting to keep checking my watch, and being a geek, I wrote a script to break up any Podcast (or other audio) into appropriate-length chunks, with run/walk/etc. reminders. http://code.google.com/p/jogcast/
May 15th, 2007 - 10:53
Paul – interesting stuff, thanks!
Kyla – DILLION 4EVA
Chuck – We can visit each other in the hospital.
Michael – I’m a Libra, actually. As for going too fast, is that even possible? I was trying to keep up with the music on the podcast. Maybe I should just stay at my own pace. I don’t mean tough like I was gasping for breath or anything; it was just getting really hard on my ankles.
May 15th, 2007 - 11:06
Ah, treadmill should be nicer on your ankles. I tend to run a lot faster outside than on the treadmill, too – so the treadmill is good for maintaining your speed and keeping you from overdoing it. My only real suggestion for the treadmill is to set the grade to 1 or 1.5.
Treadmill is also a nice way to gauge your progress. When I started out a couple of years ago, running at 6mph seemed like a full out sprint, and now it’s pretty much my warm up pace. I wish I was able to run on the treadmill for long periods of time without going stir-crazy (just because it’s easier on the body), but I usually get bored silly after 2 miles.
Have fun!
May 15th, 2007 - 12:34
I’ve been wanting to try this plan for a while now, so maybe you’ll inspire me to do it! Keep us updated, k?
May 15th, 2007 - 12:36
I knew you weren’t a Gemini. You just have latent Gemini tendencies.
I second Kyle’s motion about 1% grade on a treadmill. You’ll hardly notice the change after a few days, but when/if you decide to run outside, you’ll be glad you did it.
May 15th, 2007 - 12:49
I just realized I already have the treadmill on an uphill grade. I don’t know how much, though. The display on our treadmill doesn’t really work accurately.
May 15th, 2007 - 13:54
The last time I quit smoking I actually tried this (or something very similar…I’m sure it was the same thing). Anyway, I got to the point where I was jogging twice around the track near my parents house…2k! Huge deal for me. And I think I could have kept going, but the cigarettes, they came back. Why they do me like that? But this time, I’m going to do much better. But I’m going to need to get used to walking for a bit longer before I try any jogging.
May 15th, 2007 - 13:55
Keep up the good work, Maggie!
May 15th, 2007 - 14:03
You keep it up! Let’s all keep up! Woo!
I’ve only gone for 2 big walks so far. :( I don’t want to mislead you all and let you think I’m super active yet! :)
May 15th, 2007 - 14:07
I know what you mean. Every time I post about doing something active here on the blog, I feel like I need to keep explaining myself.
May 15th, 2007 - 14:26
Thanks for posting this. Not that I’m necessarily gonna do anything about it, but it might be helpful to get my fat ass up and doing something mroe than walking the doggie.
a while back, someone posted something else, about an online helper, for fitness. Who was it and what was it?
Thanks, folks.
May 15th, 2007 - 15:54
I haven’t tried this, but I am about to tackle a Couch-to-5 Miles Running Plan. It’s a 10-day program. We’ll see how it goes.
May 15th, 2007 - 16:14
Funny how this program seems to be speaking to all us non-runners. Me thinks it has something to do with incorporating the word “couch”.
May 15th, 2007 - 16:24
I started running in a sort of similar way: I was going on 3 mile walks and started jogging a block or two at a time on the walks. Eventually I started jogging more and running less.
If you haven’t gotten the right shoes, that might be affecting your ankles. A good running store can help you find ones that offer more stability. As for bras, this one is the first one that I could wear on its own and feel comfortable (I was doubling up for years): http://www.rei.com/product/718027.
Good luck, hang in there, and congrats on all of the not-smoking that you’re doing!
May 15th, 2007 - 18:44
aha! I have never smoked, so I’m already working ahead in this process. now i think i’ll sit down and watch some hockey on tv.
May 15th, 2007 - 20:01
Good idea, Chips.
Thanks for the bra advice, too, ladies.
May 15th, 2007 - 20:23
Couch to 5 MILES in 10 days? That’s crazy talk. Krazy, even.
May 15th, 2007 - 21:46
I thought 10 days seemed a bit rushed. But I know that Beth has been running already, so she’s probably ahead of the game. 10 days for me, though, would likely result in a crippling injury. :)
May 15th, 2007 - 22:26
Trust me, I’m not ruling out a crippling injury of my own.
May 15th, 2007 - 23:38
Well, if you’re athletic, that’s a different story. That’s not straight off the couch. THAT’S CHEATING! :O
May 16th, 2007 - 02:57
Hey, so I have been doing a version of this for the last week. Run 5 minutes, jog 5 for a total of thirty minutes and it was kicking my butt! But this looks so much better and so tonight I tried it and I feel better, and I still feel like I got as much exercise out of it.
I’m not very athletic, but since Oct 2005 I have lost 131 pounds and I still have 35 more to go until my “ideal” weight for my height. Basically I was told healthy weight for me is betwen 140-160. I am aiming for 150. However, this program looks great and I plan to stick with it and maybe run the big Australian Sydney 9k run.
Anyway, the point of this post was to say if you keep with the program, and feel like coming to Australia in October, we can go dress up like goofballs and run the City to Sea fun run (or walk) ;)
May 16th, 2007 - 08:26
Tracee, 131 pounds! That is amazing. Congratulations to you and best of luck losing the rest!
I ALWAYS feel like coming to Australia, but I need to come into a huge wad of money first. ;)
May 16th, 2007 - 09:25
Tracee, how did you lose it? share, SHARE!
oh, and congratulations. that’s amazing and brilliant. excellent work!
May 16th, 2007 - 10:11
Great comment from Tricia about shoes….are you using a good running shoe? You need to. It’s especially important for women to get evaluated at a good store (due to the tendency for angulation at the knee and ankle…from wider hips than men). Save that, just pick up a “stability” or “motion control” shoe, as Tricia said.
If you’re interested, email me for some good stability shoe links.
May 16th, 2007 - 23:52
Michaels comment makes me want to go spend money I don’t have on better shoes.
Chips – I lost it the hard way. Watching everything I ate, exercising at least 30 minutes or more a day (usuaing on a stationary bike or something to elevate my heart rate). I also tried to make sure I didn’t eat four hours before going to sleep, and I only drank water (well sometimes I would go out with friends, but even then I watched everything I drank).
Basically diet, exercise and healthy living.
I won’t lie to you. Having been 283 pounds and enjoying ice cream, bread, soda and many other wonderful edible items, it sucked. It was the hardest thing I’ve ever done in my life. But looking back and hearing people say how great I look now and being able to enjoy life, it was worth it.
May 17th, 2007 - 09:18
but that is totally brilliant. or rather, you are. very well done indeed. and congratulations!