Exercise! - First run - worse than I expected!




thinkfit
03-22-2013, 11:42 PM
Ok so as you can see from my numbers I'm still pretty big to be running, but I talked to my doctor about how I'm dying to do the couch25k program, and she thought it would be a really great idea as long as I took it slow. Well I've been waiting for the weather to warm up and the trails to clear, so I haven't officially started yet, but while I was walking my dog tonight, I decided to see where I was at. I started running (more of a jog, definitely not full out sprint), and I could only go for maybe fifteen seconds before I had to stop! Now I knew I wasn't going to be able to run a marathon or anything, but I felt like that was kind of ridiculous. I walked it off for maybe a minute before trying again (did this three times), and each time my lungs were like omg please stop before thirty seconds. I feel discouraged by this, but I'm determined not to throw in the towel before I've even begun.

My question is, how slow is too slow? Is there even such a thing too little when you're just starting out? Thanks in advance for your tips & advice :)


asjb
03-22-2013, 11:44 PM
That is a great start! Every little bit will make your lungs stronger. My first time out running was really spent mostly walking....But, I stuck with it and have now run 6 1/2 marathons. Keep at it!

Lecomtes
03-23-2013, 12:30 AM
HI thinkfit! I SOOOO feel you on this! I have been really wanting to do C25K as well (wanna be long-distance accountability buddies?Haha) I am your size and recently purchased a treadmill. I felt SO discouraged at first! I seriously can't jog at a 5mph pace for longer than a minute. I have mostly been walking about 3mph for now. We may have a long way to go, but you are out there trying, and every moment you put into it is adding up. Congrats on your success thus far!:)


Candeka
03-23-2013, 12:33 AM
Don't feel bad! When I first started, I was able to do close to what you were doing. 15-20 seconds and then I needed a full 3ish minutes to recover. It slowly got better. Keep up the great work.

thinkfit
03-23-2013, 12:49 AM
Wow, I'm so relieved! haha I really thought I was like, below rock bottom. Thank you guys so much for replying, it's inspiring to know starting so small isn't a waste of time. Can't wait to be where you are! I think I'll keep doing what I did today then for a while before I start the program.

Lecomtes - That would actually be really awesome! It's slowly but surely warming up around here, I'm guessing the snow and ice will be gone by April, but I'm not sure I can wait that long lol. I do a lot of walking since we don't have a yard and my dog needs to get exercise somehow, so even if I don't start C25K until April, we'll have that at least!

Novus
03-23-2013, 01:36 AM
When I started C25K a few years ago, not only could I not do the 60 seconds of running on the first day, I couldn't even complete the full 20 minutes. I mean, seriously, I thought I was having a heart attack and sorta limped home after not quite 15 minutes! But you know what? I stuck with it and 6 weeks later did my first 5K race! I walked a lot of it but it sure was a huge improvement from dying after a few minutes! C25K is awesome and amazing! :D

Also, make sure you're not trying to run too fast. If you're sprinting, you're gonna tire quickly (and be gasping for air). Just get a good running form and go a teensy bit above a swift walk. Distance first, speed second. Once you can run a mile, work on running that mile faster.

Good luck and have fun! :running:

gymrat05
03-23-2013, 01:48 AM
There's no such thing as starting too slow and it's great that you're so committed to trying. Your body will adjust to this very quickly and after a solid month of running I think you will see pretty major progress. Don't get discouraged! You're doing great!

tea2
03-23-2013, 02:14 AM
I think I started with 30 seconds run 4 min walk, but it also took me FOREVER to get to 5k....waaaaaaaaaaaaaay longer than the program said (like a month or two more than it said). Do what you can do and as long as you improve slowly (doesn't matter how slowly) you're great. Compare yourself to yourself week by week, not others.

Fortunate
03-23-2013, 03:08 AM
Dont feel discouraged!
Just take baby steps, even if you are only running 15secs its more than you did yesterday, and its a start - and you will be surprised how quickly your body will get used to the running after a few weeks!
Well done on getting started!

thinkfit
03-23-2013, 04:09 AM
Thank you so much, everyone! Your responses mean the world.

One more question - can I do this every day? I know that's something to talk to the doctor about, but I'm just wondering how you guys do it. Do you have off days or is it just daily routine? I'm excited to progress and I want to keep at it :)

Candeka
03-23-2013, 04:29 AM
If you're not doing it for hours, there is really no reason why you can not do it everyday. Take a break every now and then and on days where your muscles are sore, but I can't seeing running/jogging/walking for 30 minutes everyday being any issue. If your body feels fine, go ahead and do it!

thinkfit
03-23-2013, 04:32 AM
Awesome, that's what I figured. Thanks! :)

AlmostMe
03-23-2013, 04:49 AM
Thinkfit - if you do the C25K they advise you to only do the programme every other day. Part of this is because your joints aren't used to the impact - and they need to 'toughen up' and the muscles around them which support them need to strengthen up. There's no reason you can't do other exercise...but try to keep the impact down, swimming, yoga, aqua class, just walking - that sort of thing. One day you'll be able to run every day if you want to! But I can tell you, I tried to do too much too soon without the c25k one time and I ended up with a serious injury - torn calf muscle. That sucks. Doing c25K I've been injury free. (Since picked up some other ones, but hey, that's rugby). No disrespect to Candeka but she hasn't experienced the kind of impact a heavy body running can put on your joints and muscles.

The great thing about the c25K (for me) was that I knew how much i was expected to do and that it would be over. If I tried to run on my own I would let self-defeating thoughts weigh me down. "You can't do this. You're too unfit. You're too slow. You're not a runner." So on and so on. But listening to the progamme I was like "Ok, it's only a minute, you're not gonna die. As long as you're picking up your feet in a jog like motion that's all that counts."

So go for it! Don't be discouraged if you have a bad week. Just keep going. Repeat weeks if you need to. Keep moving even if you need a longer rest from running some weeks. And most of all - enjoy!!

thinkfit
03-23-2013, 05:00 AM
I only plan to do this little fifteen seconds here and there kind of thing on my daily walks for a bit, when I start C25K I will most definitely follow it exactly as they've written it. Yikes about your injury! Thanks for letting me know, I'll be sure to be extra careful cause I am still pretty heavy and I'd rather not put myself out of commission cause I got impatient haha. That's exactly what I liked about the program! I've tried running before but I felt like it was just impossible, but like you said, I can handle a minute! I think it's definitely a big mind thing, but hey, I'm not complaining. Thank you very much for your input!

Lecomtes
03-23-2013, 05:16 AM
Hey thinkfit, do you use My Fitness Pal? I just started, my name on there is yesterdayusaid2morrow. If you add me, we can keep in touch when you are ready to start C25K. :)

Misti in Seattle
03-23-2013, 07:14 AM
Since you clarified that you have your doctor's approval... I think you are doing GREAT! The only way to build up is to get out there and start trying and just doing what you can. It will be exciting for you as you are able to increase your time even for just a few seconds at a time. Good for you!!! Go for it!

thinkfit
03-23-2013, 04:09 PM
Lecomtes - I don't, but I just made one! Added you :)

I had no soreness today, so I went out to go at it again. I did 30 seconds four times! It took much longer in between to recover (I didn't time it, just walked until my breathing was even), but pushing for the thirty seconds was very doable at a jog. I'm definitely going to take the advice here and start slow, though. I think I'll keep up at this pace until the recovery time isn't so long, then I'll start the C25K program.

Thank you everyone for your support - I can't believe I'm actually doing this! :carrot:


EDIT: One more question! Again! haha So I've been sitting here and it's been maybe twenty five minutes since I got home, and in that time I kept having to cough. It wasn't a problem beforehand and the fact that it went away already makes me think it was because of the running? Does that happen to anyone else?

amandie
03-23-2013, 04:25 PM
HI thinkfit! I SOOOO feel you on this! I have been really wanting to do C25K as well (wanna be long-distance accountability buddies?Haha) I am your size and recently purchased a treadmill. I felt SO discouraged at first! I seriously can't jog at a 5mph pace for longer than a minute. I have mostly been walking about 3mph for now. We may have a long way to go, but you are out there trying, and every moment you put into it is adding up. Congrats on your success thus far!:)

Hi! I hope you don't mind me jumping in and hijack the thread just a bit- what kind of treadmill did you buy and was it easy to assemble, etc?

As for the OP, you are doing fantastic!!! I, too, want to start doing C25K! Can't wait for the warmer weather.

KindaSortaAthlete
03-24-2013, 01:26 PM
Thinkfit - Gratz on starting a running program!

First question - do you have real running shoes? It's very important to get fitted for running shoes that are appropriate for YOU and the type of stride that you have. Proper shoes go a long way to preventing injury. Injury seems to be the number one issue that plaques beginners. It's an extremely wise investment!

There is absolutely no such thing as too slow - slow is your friend at the beginning. I think that often times when people start to run, they feel like they have an idea in their head of what running is - you move as fast as you can. But starting at level 10 can be too much, too soon for your body... So get comfy at a slow pace! Even if you think you could probably walk faster than you're running :)

I think Almostme gave some wise advice earlier - IMHO, I don't think you should do your running exercises every day. As Almostme said, your joints really have a lot of acclimating to do with this new activity - it's not just your muscles and cardiovascular ability. Even if you don't feel sore, you still need to give your body time to rest and recover. Remember - too much, too soon leads to injury! And once you're injured, it takes even more rest time until you're able to run again.

Best of luck to you! Remember - even the slowest runner is still lapping all the folks sitting on the couch :)

Campana
03-24-2013, 01:32 PM
Do not give up. You need to take baby steps first walk at a normal pace then try speed walking from there you should then try jogging. Don't get discouraged you are at least trying. Keep up the good work

Jez
03-24-2013, 01:37 PM
i have tried running programs a hundred million times in the past, and always quit a couple weeks in. I SUUUUUCK at running. I have finally convinced myself to go SLOW. Because I quit because I try to do more than I can, and end up with some kind of pain or I just hate it and stop. I just started again, and finished day 3. I am doing my walks at 3 mph and my jogs at 4 mph. I don't even care.

thinkfit
03-24-2013, 04:09 PM
Thank you everyone! I was thinking about how I might be going too fast last night and this morning decided to rest up for the day. Seems I made the right choice!

unlikelyrebound - I do! The shoes were on the cheaper side of quality, but they were still expensive enough that I wanted to make sure they were good for me :)

alaskanlaughter
03-24-2013, 04:15 PM
i struggle with asthma and always will, no matter my weight or fitness level...that may be what your coughing was...in fact i can't even run outside because the cold air and the pollen produce MAJOR asthma attacks that just dont stop even with inhalers....i always run at the gym instead

it may be worth asking your doctor about asthma and if you need an inhaler...i use my inhaler before i run and then i dont seem to need it during a run

and dont worry about going slow...i started alternating 1 minute run, 1 minute walk when i first started (i weighed 211 at the start) and i was running about 4.0 mph...now i alternate running and walking at a 3.6 mph walk and 6.0 mph run and am working on speed right now, not distance

veggiedawg
03-24-2013, 04:45 PM
i have tried running programs a hundred million times in the past, and always quit a couple weeks in. I SUUUUUCK at running. I have finally convinced myself to go SLOW. Because I quit because I try to do more than I can, and end up with some kind of pain or I just hate it and stop. I just started again, and finished day 3. I am doing my walks at 3 mph and my jogs at 4 mph. I don't even care.

I just started the program this morning. I completed it about 4 years ago and I was so proud. But I feel I suck at running and am extremely slow too. I feel like I'm fake-running. LOL
I was able to do Day one without too much trouble, but my calf and foot got kind of cramped and I'm feeling my thighs now. I'm doing the program outside on mostly dirt--trying to save my knees a bit.

So nice to know others are out there starting to jog! Good luck to all of us!

KindaSortaAthlete
03-24-2013, 07:06 PM
Thank you everyone! I was thinking about how I might be going too fast last night and this morning decided to rest up for the day. Seems I made the right choice!

unlikelyrebound - I do! The shoes were on the cheaper side of quality, but they were still expensive enough that I wanted to make sure they were good for me :)

Excellent! Just keep working it, you'll be so proud of yourself :)