Exercise! - C25k?
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11-03-2013, 03:04 AM
I may just not be searching correctly, so I apologize if there is already a thread on this.
Has anyone done this program having 80-100 pounds to lose? Any advice about getting started and keeping going?
11-03-2013, 09:21 AM
I started the program, or one more or less like it (Run Your Butt Off) in February. I was 260-270 at the time, I don't remember how much exactly, but I was somewhere in that range. My start weight had been 293, so I had lost some prior to running.
It starts off so slow and so moderate, it doesn't seem like running at all. In fact, it kinda seems lame. Especially if you follow the rule of not running faster than your walk, and sometimes, slower than your walk. Trust me, DO THAT! It seems lame at first, but there is a reason you go that slow at first. Getting running underway. Speed can come later.
If you plan on doing this, get your butt to a running shoe store and get properly fitted. Even if you don't end up running in the long run, those shoes can prevent serious injury while you do run. They are not cheap, but they save a LOT of money in that you are less likely to end up making a trip to the hospital for a torn ligament or rolled ankle or various other running injuries.
I started outside, but some people insist on running on a treadmill, go where you will run. There is no wrong choice. Pick some music that will put you in the zone, if possible. Never get to the point you are gasping for breath. In fact, keep it to where you can have a few short sentences as if someone could talk to you. You don't want to talk with ease, but you don't want to struggle either.
Here is the current C25K THREAD (http://www.3fatchicks.com/forum/exercise/287498-1st-day-couch-5k-im-runner-sept-2013-a.html). Previous one can be found HERE (http://www.3fatchicks.com/forum/exercise/278467-1st-day-couch-5k-im-runner.html). AND, you can find some GREAT advice HERE (http://www.3fatchicks.com/forum/exercise/151805-running-faqs.html).
I started off hating running. Thought I would give up. Now, I am addicted. NOTHING puts you in the zone like a good run. I average a mile in 10 minutes, but can get as fast as a mile in 7 minutes. I started off at 23.5 minutes to a mile. Speed does come later. And if you plan on doing this, may I recommend working on your abs too...a tight and strong core makes running MUCH easier, especially if you find your self on hills (I'm the sick and twisted freak you LOVE running hills.)
Good luck! :D
11-03-2013, 10:22 AM
I am in what I call the "pre C25K." I want to get used to walking 3 miles at a pretty good pace then starting adding in the jogging for a few minutes at a time, then some day add in sprints of true running. When I first started a 10 minute brisk walk would kick my butt. It has taken my about 3 months but I am now up to 2 sometimes 2.5 miles a day at a brisk walking pace. Take your time. I so wanted to give up when 10 minutes was killing me. But now I am up to 40 minutes at a time.
11-03-2013, 11:15 AM
I am doing this right now, I need to lose 60 pounds because I already lost 20. But there are couple of apps that really great, there is a fun where there a zombie apocalypse and you go on "missions."
The missions are like "fun for 5 min you are being chased" and there sound effects and everything. And then they say something like "zombie are gone, take a rest." It actually makes the running fun.
A little off topic but am allowed to post something for a product that cost money? This app isn't free and I don't if that sort thing is okay.
11-03-2013, 11:29 AM
People have mentioned that app before.
11-03-2013, 11:51 AM
I started last spring at around 300lb Currently sat at around 260 with i think easily 50lb to lose maybe more like 65.
I took every 4th week off as a rest week to help my legs recover, then i just went back and repeated the week i completed and onto the new weeks.
Completed C25k May 2012, kept up the running currently doing a 10k in around 67mins and 5k at under 30. Hard work in great results out.
11-03-2013, 10:19 PM
Zombies, you say? I'm in! :)
I ran when I was much younger and loved it. Fast forward 20 years and 130 pounds... I barely feel like the same person. Hoping that remembering how much I loved it might help keep me motivated.
Thanks for the advise so far, and I'm always open to more! Will check out the threads so I can get my shiny new shoes in motion.
11-04-2013, 07:43 AM
Well, the app is called Zombies Run! It's 3.99, a little pricey but I am really liking it.I think there is a free version but I heard the amount of ads is ridiculous but you could try that and see how it goes if you don't want to shell the money!
11-05-2013, 07:56 PM
I started C25K when I was around 265 lbs. I have since finished C25K but couldn't run the actually 5K (I could do about 2.25 miles)-although now I can. My advice would be to really up your exercise before you start. I was working out about 5 times a week alternating cardio (I did the elliptical) and strength training days. I am POSITIVE that being more physically fit to start with helped me complete the program-and I never had to repeat any of the weeks.
I was very concerned about doing C25K when I started because of my weight. I know you can do it though. You might not be the fastest runner but it's not about that. It's just about actually being able to run! Good luck!
11-05-2013, 09:38 PM
I just finished the program, I can't sing it's praises enough. I felt so many times like no way can I do this, but with the support of my "chicks" in the 40 somethings forum and telling myself the app thinks I can do it, I did it.
Now I have to keep it going, I was running outside (throughout the program I tried to concentrate on my form and breathing, that really helped me as the times got longer) this week I started on the treadmill at the gym at work, I put the speed up a little too high to make my time, but I adjusted and still got in a total of 30 minutes in 3 10 minute runs, going to try it again tomorrow, feeling confident now that I know how to work the treadmill.
I took a break between week 5 and 6 because of vacation travel, just kept plugging away, and just "graduated".
Keep going, go at your own pace.
I'm planning on working up to 35 minutes, get really comfortable with that length of time and then start working on increasing my speed, I keep telling myself the time is what matters now, not the distance, that will come.
best of luck to all :sunny:
11-09-2013, 11:50 AM
I guess this thread went inactive, but I just wanted to say stick with c25k, I just ran 31 minutes, it's so gratifying to be able to do it at my slow but steady pace.
Best to all :sunny:
11-09-2013, 05:33 PM
I have pneumonia.... so I'm putting off starting this until it's not competing with my asthma so badly. I can't imagine the Planet Fitness people would be too thrilled with me keeling over in the club :D
11-09-2013, 08:50 PM
Oh, ShelBl, that's terrible, hope you get better soon! Glad you have your sense of humor :D
11-10-2013, 09:37 AM
C25k Update, I've just signed up for my first full Marathon, end of May 2014. will be almost 2 years to the day since I finished C25k
11-10-2013, 04:46 PM
slimmingsi Hurrah!! Good luck! Keep us updated on your training. :)
11-13-2013, 08:04 PM
Happy to report I'm still getting in 3 30 minutes jogs per week, might try for 35 tomorrow, feeling like I could do it!
ShelBl, using you're motto, no matter how slow I'm going...
11-17-2013, 02:17 AM
Just restarting C25K.
I love jogging when I am doing it, then I allow life to get in the way. I am once again regretting that I stopped jogging and have to start over. I will learn my lesson one day...maybe it's today.
My original inspiration to do C25K was to be able to run a 5K with my son when he was too young to run on his own. Now my daughter wants to start participating in races and is to young to run on her own so I am starting up again. At least I know from experience that as hard as it seems at first, you hit a point where it is just exhilarating...cannot wait to get there again.