Started C25K again...

[Anonymous]

Last time I stopped because I couldn't get past 12 minutes of running, even though I kept repeating the week. I figured I needed to lose weight before I could pass that marker.

Well, I've gained 20 lbs since that time (in the past year!), and I decided, along with changing my eating habits, to get back into the gym.

Is it pointless to even try? Can fat people run 5K distances?

[Anonymous]

Yes. And you can do it!

[Anonymous]

Good for you.

If you can't get past 12 minutes of running, you need to run slower. You might never be able to run a 27-minute 5k, but pretty much every able-bodied person can work up to a 5k at some speed.

[Anonymous]

Thank you! No more excuses, then!



Have a great day!

[Anonymous]

PP is right. SLOW down! i had this same problem. I told my trainer friend that 9 minutes killed me and I would never be able to go for 20 in the following weeks let alone 30. He put me on the treadmill the very next day and told me I could go any speed but I had to maintain running form the entire time. For 31 minutes. I did it with no problem. I learned that as slow as I thought I was running I could slow down more to get through the hardest parts. A few months later (and 30 pounds less) I'm running the entire thing in 34 minutes at a pace where I'm not out of breath.

[Anonymous]

For those running on a treadmill, at what mph are you running? I'd like a point of reference.

[Anonymous]

I'm the PP from 17:18. Between 3.5-4.0 on a treadmill is either a very slow jog or a fast paced walk. Stay in that range if you have to in order to get through all the running portions. If it's too easy then up it every time. I had a rule to run at a pace where I didn't have to go back down in speed. I started in that range and now I start at 5.0 and go up to 6.5 in .2 increments every few minutes. And I usually run the last 2 minutes at 7 or 8. I'm at the point where I could run it faster but I want to keep going gradual so it's comfortable for me to run the entire thing.

[Anonymous]

Op, you CAN do it. It sounds like you are trying to go too fast. Slow down. PP's suggestion of 4 miles per hour (15 minutes / mile) is a good one. You can increase in 0.2 mph amounts.

Good luck. Check back in with more questions, too.

Remember - you can do it!!!

[Anonymous]

OP again, Thank you all for the advice and encouragement! I wondered about the speeds too. Last time, I ran at 4.6 and walked at 3.4. This time around, I'm starting off slower. I'm "running" at 4 and walking at 2.9. I think I will speed up my walk, but sounds like keeping the run at 4.0 is the way to go for now. I've always dreamed of running a 5K. My daughter decided to train w/me from college, so we're going to check in with each other. Between here and her, I'll be accountable.

I just thought of another question, what do you do on your "off" running days. So I'm supposed to C25K 3x/week. Should I do it more than 3x/week, just to get in condition, or stick with only 3x and do something else on the off days?

[Anonymous]

I did C25K, and while I'll never be speedy, I've worked my way up to half marathons from not being able to go 3 minutes.

My guide was always being able to say a full two sentences while running. If I could talk more than that comfortablely, time to run faster. If I couldn't do that much, slow down. At the beginning, I was "running" slower than my husband could walk. But now, I'm at a respectable 30 minute 10K.

On off days, I would not run. You could cross train, if you want too. Something non impact if you want more aerobic training. Or, weight training or yoga. Some gentle weight training for your legs is great while running. Strong muscles helps keep your form good and protects your knees. Flexibility also helps prevent injuries.

[Anonymous]

OP cross training is the BEST thing you can do. It doesn't really matter what. Take a cardio or weights class. Ride a bike. The stairclimber is a hell of a workout if you have access to one. I think it's the only machine on the same level as running. I was scared of that damn thing for a long time! lol

[Anonymous]

13:04, I'd say a sub 5 minute mile is more than respectable. 10k=6.2 miles, at 30 minutes that is super fast...

[Anonymous]

OP, you can also do core work on 2-3 of your off days (planks, bridges, squats, etc.) Don't try to run or run/walk more than the 3x/week. For descriptions of the exercises/stretches, google "core workout _____" and fill in planks, bridges, squats.

Good luck!

[Anonymous]

Anonymous wrote:13:04, I'd say a sub 5 minute mile is more than respectable. 10k=6.2 miles, at 30 minutes that is super fast...

Meant 30 min 5K!!!

[Anonymous]

So glad to see these responses! When I tried doing the c25k I was doing 14 min mile and was so embarrassed. Now I see that wasn't anything to be worried about.