Couch to 5k - calling new/lapsed runners!

[Happy2BThin4Me]

Re: Couch to 5k - calling new/lapsed runners!

Advice for somewhat of a new runner? I am forty years old. I am 5' tall and that is it. Should I say 5' short? I weigh 149 lbs today. (don't get me started on that!)

I am not a beginner to physical fitness. I bike to work a couple times a week, about 14 miles round trip. I do a Shred class twice a week and Pilates twice a week. I have been pretty consistent with this and getting better.

Whenever I try to run, I find that I can usually walk one minute and slow job one minute. I am just so incredibly slow. My tall friend can just walk along side me.

Any advice? MY fitness goals are to be able to run fully 5K several times a week. To be a runner, not a slow jogger. This is one exercise I am not consistent with at all. I live in a country that doesn't really job and if they do it is indoors. They aren't really into wearing jogging clothes outside or exercising in public. My American friends don't really care, but I tend to feel self conscious...

Thanks for your thoughts.

Hi Shannon! Nice to "meet" you! Running is really great and I love it. What country are you in? Just curious. Do you have access to a gym with a treadmill? That could help you adjust your speed. One of the things that helped me a lot with regards to speeding up as running at an incline for a few minutes and then flat, then a small hill and so on. I vary the incline but go with how I feel. There's also something called "fartlek" training (don't laugh I think its a swedish word! lol) which means "speed play" and it helps you get fitter faster. You mark a landmark you want to run faster to, then reach it and slow down to a jog or walk. Then you repeat the process going by how you feel and not overdoing it if you get tired. Intervals are technically a bit more like what they are but these are different because they go by how you feel and are a bit less formal than strict "run 400 meters @ 5k race pace" and if you haven't done a 5k, what is that pace anyways??? You have to learn what different speeds "feel" like and the treadmill is really helpful for that. I run by paying attention to my breating rate. The most easy or relaxed run you'll be doing 3 steps to breathe in, 2-3 steps to breathe out. This is called the 3:2 ratio and if you're doing an interval or fartlek, you should be breathing 2 steps per breath in and 1-2 steps per breath out or 2:1 ratio. This means you'll be able to change every workout according to your needs and never overdo! If you're doing 2:1 for too long or even 1:1 or you're out of breath, you're overdoing it! Being slow at first is not a bad thing. Speed does come along but if you stick with it, you'll get fitter and fitter. I hope this helps but I am again...prattling on! forgive me!

BTW, I would in the kindest way possible love to refer to you as "short stuff". Just kidding. I would love to be shorter myself, all my pants are always like I am waiting for a flood unless I buy them "long" or "tall" and most exercise clothes don't have that option and neither to many dress slacks. So whether I am working or exercising, I look like a goof. Lol.

-Michelle

Michelle, I like your prattle!! I so much want to know how the journey is for other people! I know that we all have to experience it on our own, but it's great to see similarities!

New Year's Eve I got fitted for running shoes & OMG it helped so much! It eliminated the shin pain & I had a toe that hammered down that is now okay. I wear an 8 & they recommended a 9 1/2.

In the beginning i had alot of hip pain, but I haven't had it lately. I think it's because I slowed down. I'm working first on endurance, then I'll pick up the pace. I, too, am hooked & can't wait til I can run a 5k without needing to walk!

Michelle, Great job with getting fitted! It helped me a lot too. I think I ended up a full size to a size and a half larger than my normal streetwear shoes. I have big feet though so I am usually sporting a 10-10 1/2 running shoe. Lol. Working first on endurance is a great way to go, speed comes in time. Keep it up!!

-Michelle

[michelley]

Re: Couch to 5k - calling new/lapsed runners!

Thanks Michelle, welcome Shannon!
Shannon, my advice is to follow the Couch to 5k. I'm still a beginner, I started in November, but just got fitted for the running shoes on NYeve. I've been running/jogging everyday but I think maybe having the less intense day in between running helps build endurance. The body needs time to rest up.

However, it sounds like you are already pretty fit from biking & shredding. After the 1 minute, are you out of breath, or are you in pain? When I started I was always out of breath. Now, when I slow up it's because something doesn't feel right & you really learn to listen to everything your body is telling you. Foot stress or hip strain, don't push it & get injured. It sucks to be motivated & stuck with an injury that you have to baby. And then today I just couldn't build up any time. I stuck with 4 to 5 minute intervals. I guess I was just plain old tired!

Happy Running to you!!!!
Michelle, glad you mentioned the sprinting. Think I might try incorporating that into my schedule!

[ShannonK]

Re: Couch to 5k - calling new/lapsed runners!

Thanks for the advice. I live in The Netherlands.

There is a gym so I maybe I will join. I do like to walk/ run on a treadmill. Mostly, because it is cold here often and I like the temperature control of running inside. Also, because I feel like I am the only one running outside and people are staring. At least, it feels like they are.

I do not feel out of breath at the one minute interval. I could go a little longer. I just feel like then if I go five minutes, I might be too tired to continue and then quit. Ha Ha I guess my biggest problem is inconsistency. That is the thing. I do this maybe once a week. So.......