Help me figure out how to succeed at losing weight and doing c25k (for the upteenth time)

[Anonymous]

Hi there. I am looking to this community for support, ideas, guidance, btdt.

Here is the story. I am a female in my early 40s. I have always been a bit chubby, but over the last decade (since I became a parent) that has increased enough to really limit my physical activity. For example, I used to ski a lot and I am no longer comfortable doing that. At my highest, I was up to 230 and I am just 5 feet 3 inches. Over the last 14 months I managed to lose about 18 lbs and I am down to 212 right now. I did that through weight watchers for a while, and then generally just watching what I am eating. While it is good to lose the weight, I am kind of stuck and need to get things going again. Add to this, my eldest daughter is joining Girls on the Run and will be running a 5K in May. I would really like to run this with her. But here is the thing, I have tried c25k several times and each time I quit by the second or third week.

What can I do to make this time different? Suggestions? Ideas? Inspiration?

[Anonymous]

Can you tell us why you quit? That might help.

[Anonymous]

I suspect it got a little too challenging a little too fast, so by week three my body was aching more than I am used to or comfortable with. Maybe there is a modified / slower progress c25k out there that might be a better match for me?

[Anonymous]

I think to do C25K you probably need to be able to walk 3 miles comfortably, so I would maybe work toward that first. Are you able to do that?

From there, you just introduce running in small amounts in C25K. For that, I think speed is key. If you're running too fast, it will be too difficult, especially when you get to the point where you're running more than 1 minute at a time.

Also, you might want to look into compression fitness gear -- I think if you wear compression garments, you might experience less soreness. Some of the soreness comes from your body jiggling.

[Anonymous]

I did my own version of Couch to 5K, and just listened to my body. Sometimes I did more, sometimes less. You can always redo a week. I LOVE running outside. I find it really motivating. But at your weight, it might be better to start with something lower intensity, like swimming. Could you reliably get to a gym?

[Anonymous]

Anonymous wrote:I think to do C25K you probably need to be able to walk 3 miles comfortably, so I would maybe work toward that first. Are you able to do that?

From there, you just introduce running in small amounts in C25K. For that, I think speed is key. If you're running too fast, it will be too difficult, especially when you get to the point where you're running more than 1 minute at a time.

Also, you might want to look into compression fitness gear -- I think if you wear compression garments, you might experience less soreness. Some of the soreness comes from your body jiggling.

Those are great suggestions. I am able to walk 3 miles, but perhaps I should work on the comfortably part and build up my endurance that way. And... as you suggest, just introduce running in small amounts. I also like the idea of the compression fitness gear. I will look into that. Thanks!

[Anonymous]

Anonymous wrote:I did my own version of Couch to 5K, and just listened to my body. Sometimes I did more, sometimes less. You can always redo a week. I LOVE running outside. I find it really motivating. But at your weight, it might be better to start with something lower intensity, like swimming. Could you reliably get to a gym?

Unfortunately, a gym isn't a feasible option for me - but running / walking is great since it is free, easily accessible, and I can multitask by bringing the dog for his walk as well. I think seriously modifying and slowing down couch to 5K might work.

[Anonymous]

I recently did C25K, and the thing that helped me the most was having a friend doing it at the same time. She wasn't even local - we'd just send each other texts, with a little trash talk , and it kept us both going through the end. I even ended up sneaking an extra run in every week so she wouldn't get the better of me! If you don't have a friend you can recruit, maybe you can make yourself accountable to your daughter -- so you plan a run together every weekend or something, and follow it up with a special trip to the coffee shop together (or whatever) if you've made your goals for the week.

Also, if you start now, you have more than 8 weeks until the 5K. Plan on doing each week twice if that helps you feel less overwhelmed. I think a lot of people get discouraged around week 5, when the running gets more intense, so you might want to plan in advance to build in some extra time around then or otherwise do something to keep yourself inspired.

I've been struggling with running now since it's cold and dark when I typically have time to go out, but remind yourself that we're getting closer to spring and that getting outside for a run will only get more appealing as you get further along in the program. I'm gearing back up for the 10K program now and need to remind myself that!

Good luck!

[Anonymous]

I did a Couch to 5K last spring. This is the one I followed:

http://www.coolrunning.com/engine/2/2_3/181.shtml

In my opinion, I couldn't have done it without a treadmill. It was hard the first month keeping up with how long had I been walking or running. I didn't have a buddy helping me - only my own very strong determination and willpower - but definitely could have benefitted with a buddy. Your daughter could be that buddy and your motivation could be her own 5K. I think it is wonderful she's doing Girls on the Run.

Could you join a running group? Most of the 5K programs don't reuire you to be able to run any amount of distance. Perhaps your daughter's GOTR coaches can point you to a running group. Good luck!

[Anonymous]

Redo, redo, redo days or weeks as needed. Each step should be a good challenge but not discouraging. And do not think you are alone when you hit a bad day. That doesn't mean you aren't doing well. Several times I would be on a high because I had a great run, but then the next one would SUCK and I would think "who am I kidding? I'm no good at this!" I plowed ahead anyway and the reward was worth it. If I were you I would look forward to the 5k but accept ahead of time that I may be walking some of it. I've never been in a 5k race where there were not people walking. If you accept in advance that walking will be an option for at least part of the race, that can really take the pressure off during training, so hopefully you won't get too discouraged if your progress seems slow.

[Anonymous]

Great advice from PP.

[Anonymous]

Here's a less vigorous plan with more walking. http://www.sparkpeople.com/myspark/training-program.asp?p=3

[Anonymous]

As far as c25k, SLOW DOWN. That's probably what was going wrong. Its okay if you're running very slowly. Speed comes with time. Don't try to do a 10 minute mile or anything, go slowly.

[Anonymous]

Ditto on the comments suggesting redoing weeks. After not being able to run for nearly 25 years due to bad knees, my doctors had me do C25K, but over a 6 month span. The feeling of being able to finally do that 5k was incredible - and I had tried to run many, many times before the last attempt. Just don't sweat the normal schedule. Extend it out and do the same week over and over again until you can do it with moderate exertion.

It's been 15 months now and I just finished my first 10k, down 50 lbs from my starting weight. C25K is great, but would suggest adding in something like myfitnesspal or Lose It. Both are great for gradual weight loss.