BEGINNERS: Couch to 5K Challenge

[Adena]

Re: BEGINNERS: Couch to 5K Challenge

Ohhh -- so sorry! I didn't mean that 4.5 was good, thus anything else would be bad! I was just giving my early pace. But come to think of it, it was probably more like 4.2 or 4.3 when I started. My fast walk pace is 4.0 usually. But everyone is different, so do whatever feels good for you.

Anyway, the point is... you don't have to go fast at all. Just slowly speed up the treadmill until you have to move your feet a little faster to keep up. Apple's 3.0 walk pace and 4.0 jog pace is probably a better goal to shoot for starting out!

Apple, I really have liked my Nike Airs. They feel so cushioney!

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

Welcome to the challenge, everyone! Adena...keep your expert advice coming.

I think the message of the challenge will be to jump in where you are and do the best you can at whatever level you can manage. We can do it!

[apple]

Re: BEGINNERS: Couch to 5K Challenge

You do walk fast, Adena. I think my elderly neighbors could probably pass me up even with the amount of walking I've done. My mojo just starts slow...lol. I guess since I'm trying to start fresh with jogging, I started slow. Okay, so if you want turtle slow, I'm your mascot. LOL.

Yep, lovin' my Nike's too! My feet have thanked me over and over and over again. You know, I don't think I've ever owned a better pair of shoes...ever. I'm already setting my sights on going shoe shopping again this fall at the Nike section to see about getting some "winter" covering.

[floydgirl]

Re: BEGINNERS: Couch to 5K Challenge

I am doing exactly what Apple is doing as far as mph. I've found that as I add longer running segments (5 minute segments), I have to slow down to complete the 5 minutes. Just my 2 cents, for what it is worth. I am on week 4. When you are first starting out, it's more about conditioning your body. We can worry about speed later.

I can not wait until I am as advanced as Adena is!

[2BME]

Re: BEGINNERS: Couch to 5K Challenge

I think I read on the cool runnings site that if you want the treadmill to more acurately mimic running outdoors you should set our incline at 2. This will counter act the momentum of the treadmill helping to carry you. Just thought I would mention it. I am starting week 1 tonight! I am so excited.

Thank you so much for starting this challenge, I really needed the buddy system to get me motivated!

[Purple Rain]

Re: BEGINNERS: Couch to 5K Challenge

All I need now is a good pair of running shoes. Can anyone suggest any more good running shoes?

If you're not using a treadmill, how do you know how fast you're walking and jogging?

[apple]

Re: BEGINNERS: Couch to 5K Challenge

When I asked about running shoes, Nike's New Balance and Air and one that I can't quite remember the name of...I think Julie was the one that told me that one. You might check her journal if ya don't find any more suggestions. Anyways, I couldn't find New Balance in my size for nothing, so I settled for Air, and I'm one happy puppy! I like 'em lots and my feet don't seem to tire like they did with Walmart's ripoffs.

Oh, I think Adena has one of those hip iPod thingys that keep track of miles/minutes/calories. Totally cool and a toy I'd love Santa to bring me.

[funkychickenchica]

Re: BEGINNERS: Couch to 5K Challenge

I'm in. I had tried starting the c25k on the coolrunning site, but got discouraged when I only got through 4 jog/walk cycles. I will be on vacation for the first few days of this starting, but hopefully I will still do it on vacation.

[Adena]

Re: BEGINNERS: Couch to 5K Challenge

You guys will not only be "as advanced" as I am very soon -- you'll blow right past me.

About the shoes, I highly recommend going to a "real" running store (not just a Foot Locker-type store, but a store that specializes in running) to be fitted for a running shoe. What works for one person may not be best for someone else, depending on whether you walk on the inside or outside of your foot, how high your arches are, etc. This can be expensive, though -- easily $100 or so -- but if you can afford it, I really suggest making the investment. If, however, you have to just find something on your own that's a little less pricey, a few things to keep in mind:

• You usually want your running shoes to be a half to full size larger than regular shoes as your feet swell a lot when you run AND your toes get pushed forward. I know people who have lost toenails from their toes hitting the end of the shoe. Be sure to try them on, though, and walk around a bit -- you don't want them slipping on the heel. Maybe only go for a half size larger to be safe.
• Make sure you buy RUNNING shoes -- not walking or cross training. These had different kinds of tread and different padding.
• Speaking of padding, try to find a shoe that feels soft/cushioney (which is why I like the Nike Airs). If you weigh more than most runners (like I do!), a shoe that gives you more cushion will help to reduce the impact.
• Wear them around on your carpet at home for a little while, paying attention that they don't rub or pinch or slide or anything. A really good pair or running shoes will feel very light and won't rub anywhere. The slightest little discomfort in your living room will be super-intensified when you start your workout.
• Get good athletic socks that hug your feet nicely, yet let them breathe. You don't want all cotton -- look for some with synthetic fibers. In addition to the running stores, you can also find these at discount department stores (TJ Max/Marshall's/etc.) for a good price.

Again, if you can, bite the bullet and go to a running store -- at least this first time. That will give you an idea of what to look for in a running shoe the next time you need one.

Purple Rain, if you're not on a treadmill, you don't need to worry about how fast you're going. Just jog. The only reason it's an issue on the treadmill is so that folks know how much to increase the speed to get them to the point of jogging.

Have fun.

[Purple Rain]

Re: BEGINNERS: Couch to 5K Challenge

Thanks, Apple! I was thinking about the New Balance.

I have a Sony Walkman MP3 player that counts my steps, calories, and miles and records them for a week.
It's very cool! I recommend it to everyone. It has a stop watch, and sports mode that plays slower music when your walking and when you start running it changes to faster music. It has 2 GB and I paid $59 at Circuit City.

Here's a link to it if anyone's interested:

http://www.sonystyle.com/webapp/wcs/stores/servlet/ProductDisplay?catalogId=10551&storeId=10151&langId=-1&productId=11038974

Adena, thanks for the great advice. It's nice to have you here helping us out!

You guys will not only be "as advanced" as I am very soon -- you'll blow right past me.

About the shoes, I highly recommend going to a "real" running store (not just a Foot Locker-type store, but a store that specializes in running) to be fitted for a running shoe. What works for one person may not be best for someone else, depending on whether you walk on the inside or outside of your foot, how high your arches are, etc. This can be expensive, though -- easily $100 or so -- but if you can afford it, I really suggest making the investment. If, however, you have to just find something on your own that's a little less pricey, a few things to keep in mind:

• You usually want your running shoes to be a half to full size larger than regular shoes as your feet swell a lot when you run AND your toes get pushed forward. I know people who have lost toenails from their toes hitting the end of the shoe. Be sure to try them on, though, and walk around a bit -- you don't want them slipping on the heel. Maybe only go for a half size larger to be safe.
• Make sure you buy RUNNING shoes -- not walking or cross training. These had different kinds of tread and different padding.
• Speaking of padding, try to find a shoe that feels soft/cushioney (which is why I like the Nike Airs). If you weigh more than most runners (like I do!), a shoe that gives you more cushion will help to reduce the impact.
• Wear them around on your carpet at home for a little while, paying attention that they don't rub or pinch or slide or anything. A really good pair or running shoes will feel very light and won't rub anywhere. The slightest little discomfort in your living room will be super-intensified when you start your workout.
• Get good athletic socks that hug your feet nicely, yet let them breathe. You don't want all cotton -- look for some with synthetic fibers. In addition to the running stores, you can also find these at discount department stores (TJ Max/Marshall's/etc.) for a good price.

Again, if you can, bite the bullet and go to a running store -- at least this first time. That will give you an idea of what to look for in a running shoe the next time you need one.

Purple Rain, if you're not on a treadmill, you don't need to worry about how fast you're going. Just jog. The only reason it's an issue on the treadmill is so that folks know how much to increase the speed to get them to the point of jogging.

Have fun.

[qbu]

Re: BEGINNERS: Couch to 5K Challenge

Count me in on this! I've been trying to do the C25K and keep stopping. This will have me accountable for it.

[Evermind]

Started This Morning!

Ok, I've been walking a 2 mile bike path for the last 5 days, and this morning I started the run/walk combo. I went one mile in 1/2 hour.

It actually wasn't too bad. dh came with me (he walked, I did jog/walk).

I found that I could go longer if I took tiny, tiny steps, with very little impact. I went REALLY slow, because I was aiming for stamina, not anything else.

My husband counted the seconds, but what I did was use landmarks. I was really trying to see if I could go a couple of steps farther each time, so I'd say "ok, to that palm tree", and believe it or not, I could always go a bit further. Then I realized that there's a chain link fence along the bike path with poles every 10 feet, so I calculated how many yards I was doing. (you can use yards or seconds in your couch to 5 k plan)

I am now back, and sweaty, but no major problems. I have been having problems with my ankles and feet, and I am SURE they will start protesting soon, but a hot bath will help, and so will putting my feet up for 10 minutes. That, and ibuprofin, if necessary.

So for those of us who are badly out of shape and very obese (I'm 235), go VERY slow, take small steps, set distance marks, and don't worry about tomorrow.

WOO HOO!

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

I'm so proud of you, Evermind!

Adena...wow! Your new pic is awesome.

Welcome, qbu.

Everybody grab the Couch to 5K graphic for your signatures...our own little badges of honor. I'm christening our couch turtle in honor of Adena for her magnificent support of all of us as we begin.

I've been thinking about the challenge, and I think our best approach is self-paced. I like the way we do the "rungs" here at ADBB with the WOE, so let's use each "week" of the C25K program as a rung. Move up as you feel comfortable; stay as long as you need to at that level. The important thing is that we improve our fitness, we avoid injury and we ENJOY the accomplishment.

Does everyone have the www.coolrunning.com "Couch to 5K" training guide? You may download it from their site. I'll get it posted here before August 12th.

Check-in each week (or more), and post your progress, thoughts, hints, suggestions, complaints, etc. Let us know when you graduate to the next rung of the challenge so we can celebrate with you.

Also...think about taking your current measurements and a photograph of yourself before we begin. (You don't have to post it...yet.) Sometimes when you feel like you're just not making any progress, the tale of the tape measure or comparing photos will help you stay focused.

I'm so proud of everyone!

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

C25K 5-Minute Challenge:

Strengthen your ankles and lower leg ligaments with this exercise: as you sit at your computer (like right now), use your big toe to "draw" the alphabet in the air, rotating your ankle through its full range of motion. Alternate legs.

[Evermind]

Ok, the cute little graphic.........?

I can't get the turtle to come onto my signature! How does one do it? All I get is the link to the graphic, which isn't really very enlightening.......