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Can you do 5K starting from the couch?

Wednesday, June 16, 2010

I just posted this question on the C25K forum, but thought I'd add it to my blog, too. I'm wondering if others on the C25K program are really starting from the couch or do they start exercising in other ways first.

You see, I haven't done aerobic exercise in about a year and a half. I did one week of Wii Fit and then jumped into running. (And, I'm at least 20 pounds overweight.) As I've mentioned, the first 3.5 days of running, my calves were burning but I was breathing fine. Then, I figured out a different way to run that totally relieved the pain in my calves, but now I'm huffing & puffing.

Today was my first full day with this new style. I huffed & puffed & was walking very slowly between jogs just to catch my breath. At this rate, I think I'll be on week 1 for a long time. emoticon

I'm proud of myself for doing 5 days of walking/jogging emoticon, but wondering if I'm trying to do too much too soon. **sigh** I will keep this up, though, and am determined to run a 5K this fall!
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Member Comments About This Blog Post
    When my teens and I did this over a year ago, my DD14's jog barely qualified for anything more than a walk with a slight bounce. But she kept at it. We only got a few weeks into it until I got really bad shin splints and had to stop. The teens of course did not continue without me :
    (warning - rambling off topic a bit)
    Now DD14 is really starting to pick it up and is actually jogging. Now she also has another thing going against her and that is her size D's that she can't seem to tame while jogging. But we're figuring it out with the help of some well-endowed female runners. I can't wait til she can tame those puppies and really start using her arms more - she'll be flying!

    But anyway, right now the kids and I are focusing on simply jogging for the length of time we are supposed to. Distance within a certain amount of time will come later - much later - when we're all feeling comfortable simply jogging for 30-35 minutes straight - then we'll work toward jogging the whole 5K if we aren't there naturally by then - then we'll work on speed to get the 5K completed in a certain amount of time.
    When I look at the "run so many yards in 3 min" I actually read to myself "jog for 3 min" ... I am so not paying any attention to the distance at this point!!! (Of course we just did W2D4 today so we aren't even there yet lol)
    3908 days ago

    Comment edited on: 6/16/2010 8:43:54 PM
    My husband started C25K being almost 100 pounds overweight. It was a struggle for him, but he pushed through it and is doing great now. So yes, it will be tough, but it is more about mental strength and wanting to do it as opposed to physical.
    3908 days ago
    My first 5K yes. I didn't do really any type of exercise. The C5K is totally doable. My coach was awesome. The second C5K I had walked a little but not alot. The second time was much easier for me. Before I knew it I was the one of the fastest runners we had. But I could keep up with the fastest runner if I wanted to but we ran better solo. We ran part of the 2nd race together but I knew there were hills at the end so I pace myself. I finished less than a minute behind her. It felt good too. I have kept up with running this time. I still run about 3 miles and walk 2. The reason I think a C5K is doable is because you can go at your own pace. If you feel the next week is too much you can re-do the week before. You can also slow your pace if you need to, walk if that suit you. Walking a 5K and running are the same except the time. The most important thing is you completed it!! Walking or running a 5K is fine in my book.
    3908 days ago
  • no profile photo CD6372002
    I started literally from the couch. Unless you count walking. I'll be honest and tell you that it might take you a little bit longer than the 9 weeks that they have alotted, but you can do it!
    3908 days ago
  • no profile photo CD1276095
    I'm not sure about the SP program, but the CoolRunning C25k suggests you be comfortable walking for 20 min at an aerobic pace before starting the program.
    3908 days ago
    When I started it I don't think I had been doing much. I definately think it can be done, but don't be afraid to repeat weeks/days if you don't feel comfortable!! Listen to your body but make sure you challenge it also.
    3908 days ago
  • KARVY09
    I think you can do it. Like you said, you can always repeat a week over and over. Some people like to do a W 0.5 with 30 seconds of running and 60 seconds (or 90 seconds) of walking. Whatever works for you!

    You'll be amazed how your body adapts to new exercise. You will get exponentially fitter in weeks!

    And yes, go slow.

    Good luck!
    3908 days ago
    Personally I had been walking for a couple months before starting the program, but I really don't think you need to. I think going, literally, from the couch to the program is just fine.

    I think I've probably said it on the message boards but you may want to try slowing your pace down, especially as you get in the rhythm of your new running "style". If you aren't able to hold a conversation during your session, you are working too hard.

    And believe me - being 20 pounds overweight is definitely not a barrier! I started the program at about 50 pounds overweight! My sister was a little more! It can be done no matter what weight you are at.

    Just take it slow. I know the program says run this distance in this amount of time, but I think it is much better to just run for the time at a pace that is comfortable. Your body (bones, muscles, tendons, ligaments, heart, lungs) needs the full 9 weeks (and more really!) to adjust to the pressures of running.
    3908 days ago
    I was exercising before I started the C25K but not running. In fact I almost did not start it because I was scared about running. I have done week one and am working on week two. I am really enjoying it.
    3908 days ago
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