Successful Couch-to-5Kers....Inspire me!

[Anonymous]

Now that my baby is a year old, it's time to get back in shape. I've always been athletic but prefer team sports to the gym. Over the summer I played on a team but realized how out of shape I am cardio-wise, so I decided this fall to train for a 5K. I've been sticking with the program for 5 weeks but now is when it starts getting harder and this when everyone I know who has tried this has quit.

Can someone who has successfully made it through the program and ran a 5K tell me about your experience? Did you continue to run after the race? Did it help you to get in shape/lose weight?

I'm needing some inspiration today, thanks!

[Anonymous]

Hi, I loved C25K but found I had to make modifications at week 5 to be able to keep up. There was just too big of a jump (physically and psychologically) for me during that week. I don't have the schedule in front of me right now, but what I did is add a few intermediate work outs where it jumps up. I also repeated each workout twice to build stamina and confidence. Finished the program that way, doing each workout twice before moving to the next.

Everyone has different motivators. In my case, I must sign up for 5Ks to keep going or else I'll start to skip my runs when the weather gets bad. I ran a fantastic 5K on Sunday and it was exhilarating. Running makes me feel strong, makes my clothes fit and look better, and is my zen time that helps me beat stress and depression. When I don't want to run is usually when I need it most--and I'm always glad I went after the fact.

Does music help you? I sometimes listen to an iPod in one ear with the volume low, however I also love listening to the sounds of autumn. And be sure to run aware of your surroundings.

If you post a link to the C25K schedule, I might be able to remember how I modified it and can post again.

[Anonymous]

I finished the program a few weeks ago and am running my first 5k on Saturday. It works!! I know week 5 is intimidating - 20 minutes seems like an awful long time to run without a break. But I did it and so can you. In order to keep going I realized I had to slow waaaay down to over 12 minutes/mile. I was not in shape at all when I started so when I say if I can do it you can too, I really mean it.

It's very mental so don't psych yourself out of it before you even get started, and choose the flattest course possible. Slow and steady. Good luck!

[Anonymous]

Thank you for posting. I stopped after week five and I'm disappointed in myself. This is making me think about starting over.

[Anonymous]

I found that I can do it if I'm running on flat ground, but if I run in my very hilly neighborhood, I have a hard time.

[Anonymous]

I must be doing a wimpier training regimen, I don't get up to 20 minutes until week 8! I can't imagine doing 20 right now.

I agree on the terrain issue. I try to map out routes that are generally flat, or at least the run part is flat.

[Anonymous]

There are hip hop podcasts at kissmyblackass.com with the vocal cues edited right into the music. Those have been great. I'm also up to week 5 (completed) and the 20 min run wasn't bad at all. Totally surprised myself with that! In total, it is just 4 mins more jogging than the previous workout. Of course, my whole family is sick and I have missed this weeks runs so I think I will repeat week 5.

[Anonymous]

I started C25K a few years back (after child #2 was born). I can't quite recall the progression, but since that time I've run 10-milers, 1/2 marathons, and an overnight long-distance team relay race. Like I said...I'm still not quite sure how it all happened b/c I don't think of myself as a "runner". But you can DO this! Just tell yourself that the first time will be the hardest. If you need to stick with the week 5 program for more than a week to get used to the longer distance, then give yourself that flexibility. But don't back down from your goal yet - face it full on. And although people say it's unsafe depending on where you run, I totally agree that music or even an audio-book can be a great way to enjoy those 20 minutes even more.

[Freeman]

I started the C25K program back in late May, and I finished it without having to repeat any weeks. I was also intimidated by the 20 minute run on Week 5 Day 3, but I realized while doing it that, for me at least, the real stumbling block was mental. My body was physically able to handle it as long as I didn't convince myself otherwise. Basically, don't let it scare you, since it isn't as big a jump as it seems. I didn't look up other running tips when I started, so I wound up running up several hills in my normal route, as well as running all summer during the hot afternoons(Often 95+). By the time I realized it wasn't recommended, I was already used to it. I would definitely go to a good running store and get some shoes though. I used the C25K podcasts to time my initial run, and now I use EndoMondo on my phone to track my runs while listening to music. I haven't actually done a 5K yet, but that's mainly been a scheduling problem, not a physical run.

As for real motivation, my weight is now lower than it has been in over ten years and still dropping.(Over fifteen pounds lost, and more than that in fat) I've also been motivated to start some strength training on the days when I don't run(Still 3 times a week for that, even though I finished the program about two months ago), so I've actually added muscle at the same time I've been losing weight. I'm about to have to buy new pants because the waistline is too big on most of the ones I have.(I can only tighten my belt so much) I'm in better shape physically that I've been in about fifteen years or so, and I'm definitely enjoying that.

[Anonymous]

Thank you SO MUCH for the playlist at kissmyblackass!! It's a great one.

[Anonymous]

I am not doing the couch to 5K, but I did just start running in the last 6 months. When I started, I was 20 pounds heavier and could only run 2 minutes at a time and "work out" (walk at a slow pace) for 20 minutes total. This week, I am up to 4.5 miles. My goal is to run a 10K this fall (or in the spring).

I started off increasing the time I would run, so, for example, 4 minutes with 4 minutes walk, then decreasing the amount of time I would walk till I was running 1 mile, walking 5 minutes. Then I slowly started added 1/2 mile per week or two to the total run time. Now, about every 1-2 weeks I add a 1/2 mile (so hopefully by next week I will be at 5 miles).

You can do it! I have lost weight (along with doing weight watchers( and have improved my general body tone and shape. I feel much healthier too.

Good luck!

[Anonymous]

Anonymous wrote:I found that I can do it if I'm running on flat ground, but if I run in my very hilly neighborhood, I have a hard time.

Me too. So much harder outside. I'm working on increasing the incline on the treadmill to see if that helps with outside. I'm actually starting couch to 5K over. Did it last fall and then didn't do much over the summer as I was away alot, etc. Trying it again now and trying to stick with it. At week 5.

[Anonymous]

I didn't have a baby at the time but I did couch to ARMy 10 MILER in 8 months. I worked up to 4/mi day over about 6 mo and started adding 1 long run on the weekend. Longest was 8 miles before the race. Doing 10 on race day was fine.

also, running, to me, is boring so I did a lot of trail 2 mile or 3 mile runs. Funner.

I should also note that I have run exactly 1 time since that army 10 miler. I did my thing and now don't run b/c I don't like it.

But good luck. Many love it. I'ts cheep, easy, and can be done anywhere.

[Anonymous]

Mind over matter. Seriously you can do 20 minutes. Just keep saying that to yourself. Running is over 50% mental.

[Anonymous]

Anyone else have playlist suggestions? I'm not really in to hip hop.