Couch to 5k - any good?
Discussion
I had to take a week off due to plague, re ran week one last week, was -3C on saturday night, that was foolish.
i hit week 2 hard on monday and noticed the difference in timings immediately. run2 tonight. i've been using runthemap app to log timings, pace and calories burned (480 in 32mins!, my running pace is up and my distance is up. if i can hold this running pace for 5Km, i'll do it in 26minutes. that is mental, i am literally a potato with a face.
the pain is moving, my thighs dont hurt anymore, shins arent as bad. I'm off into aberdeen tomorrow for some new running shoes, see if they help.
I feel great both mentally and physically. I can't wait to get out running tonight. hoping for a clear night so i can do some stargazing.
transformation into sexual Gazzelle: 15% complete.
and you can bloody tell!
i hit week 2 hard on monday and noticed the difference in timings immediately. run2 tonight. i've been using runthemap app to log timings, pace and calories burned (480 in 32mins!, my running pace is up and my distance is up. if i can hold this running pace for 5Km, i'll do it in 26minutes. that is mental, i am literally a potato with a face.
the pain is moving, my thighs dont hurt anymore, shins arent as bad. I'm off into aberdeen tomorrow for some new running shoes, see if they help.
I feel great both mentally and physically. I can't wait to get out running tonight. hoping for a clear night so i can do some stargazing.
transformation into sexual Gazzelle: 15% complete.
and you can bloody tell!
Captain Benzo said:
I had to take a week off due to plague, re ran week one last week, was -3C on saturday night, that was foolish.
i hit week 2 hard on monday and noticed the difference in timings immediately. run2 tonight. i've been using runthemap app to log timings, pace and calories burned (480 in 32mins!, my running pace is up and my distance is up. if i can hold this running pace for 5Km, i'll do it in 26minutes. that is mental, i am literally a potato with a face.
the pain is moving, my thighs dont hurt anymore, shins arent as bad. I'm off into aberdeen tomorrow for some new running shoes, see if they help.
I feel great both mentally and physically. I can't wait to get out running tonight. hoping for a clear night so i can do some stargazing.
transformation into sexual Gazzelle: 15% complete.
and you can bloody tell!
And this ladies and gentlemen sums it up. I have used the programme to return to running after longish breaks. I hate the intial slog with a passion but love what I call the "epiphany run", when it clicks and all is right in the world.i hit week 2 hard on monday and noticed the difference in timings immediately. run2 tonight. i've been using runthemap app to log timings, pace and calories burned (480 in 32mins!, my running pace is up and my distance is up. if i can hold this running pace for 5Km, i'll do it in 26minutes. that is mental, i am literally a potato with a face.
the pain is moving, my thighs dont hurt anymore, shins arent as bad. I'm off into aberdeen tomorrow for some new running shoes, see if they help.
I feel great both mentally and physically. I can't wait to get out running tonight. hoping for a clear night so i can do some stargazing.
transformation into sexual Gazzelle: 15% complete.
and you can bloody tell!
i wish the snow would f
k off. wednesday was cancelled due to blizzarding. went to Run4it in aberdeen and got fitted for a pair of proper running shoes, got hornswoggled into some socks as well, no complaints as the service was exceptional, i was apprehensive about showing my huge frame and monster munch feet to a pretty stranger, no need to be. i highly recommend it.
the results are amazing, week 2 run 2 last night, it was 1-2degC, i could see my breath. did 4.05km, avg speed 7.5kmph, max speed 12.8.
got home and nothing hurt, shin splints are a distant memory. i celebrated with a beer ( because that's how I roll)
sexual gazelle transformation: 18.5% complete.
k off. wednesday was cancelled due to blizzarding. went to Run4it in aberdeen and got fitted for a pair of proper running shoes, got hornswoggled into some socks as well, no complaints as the service was exceptional, i was apprehensive about showing my huge frame and monster munch feet to a pretty stranger, no need to be. i highly recommend it.the results are amazing, week 2 run 2 last night, it was 1-2degC, i could see my breath. did 4.05km, avg speed 7.5kmph, max speed 12.8.
got home and nothing hurt, shin splints are a distant memory. i celebrated with a beer ( because that's how I roll)
sexual gazelle transformation: 18.5% complete.
Captain Benzo said:
i wish the snow would fk off. wednesday was cancelled due to blizzarding. went to Run4it in aberdeen and got fitted for a pair of proper running shoes, got hornswoggled into some socks as well, no complaints as the service was exceptional, i was apprehensive about showing my huge frame and monster munch feet to a pretty stranger, no need to be. i highly recommend it.
the results are amazing, week 2 run 2 last night, it was 1-2degC, i could see my breath. did 4.05km, avg speed 7.5kmph, max speed 12.8.
got home and nothing hurt, shin splints are a distant memory. i celebrated with a beer ( because that's how I roll)
sexual gazelle transformation: 18.5% complete.
Well done!k off. wednesday was cancelled due to blizzarding. went to Run4it in aberdeen and got fitted for a pair of proper running shoes, got hornswoggled into some socks as well, no complaints as the service was exceptional, i was apprehensive about showing my huge frame and monster munch feet to a pretty stranger, no need to be. i highly recommend it.the results are amazing, week 2 run 2 last night, it was 1-2degC, i could see my breath. did 4.05km, avg speed 7.5kmph, max speed 12.8.
got home and nothing hurt, shin splints are a distant memory. i celebrated with a beer ( because that's how I roll)
sexual gazelle transformation: 18.5% complete.
I was in Florida last week, runnig early mornings and, I'm certain, probably the result of 1 or 2 complaints to the local police for my heavy panting.... it had nothing to do with the younger female persons also out running. No, it didn't!
5potTurbo said:
Well done!
I was in Florida last week, runnig early mornings and, I'm certain, probably the result of 1 or 2 complaints to the local police for my heavy panting.... it had nothing to do with the younger female persons also out running. No, it didn't!
Haha, I know the feeling, i'd rather be a running sex pest than an unhealthy wastrel. i'm sure the police would understand, just don't mention sexual gazelles!!I was in Florida last week, runnig early mornings and, I'm certain, probably the result of 1 or 2 complaints to the local police for my heavy panting.... it had nothing to do with the younger female persons also out running. No, it didn't!
starting week 3 tonight, apparently heavy snow is forecast
i cant wait for week 9 to end so I can have my own tunes. the C25K ones are rubbish.
i'm finding a common theme for each week;
Run 1 - AAAAAARRRRRGGGGGGJHHHHHH I'm dying, when will the pain stop? why am I doing this to myself.
Run 2 - this isn't as bad as the last one, is it the better weather? hmmm, my shins arent burning anymore.
Run 3 - I AM A SEXUAL GAZELLE, SEE ME LEAP!, next week is going to be easy.
22.2% complete.
I agree on the themes!
Last week saw my first "proper" run, Week 5, Day 3 = 5 min w/up, 20 mins run, 5 min w/down.
The Florida sunrise at the beach scene was better than dodging mud and cow st on country lanes like I normally have to, I can tell you!
Today it's easier for Week 6, Day 1.
Last week saw my first "proper" run, Week 5, Day 3 = 5 min w/up, 20 mins run, 5 min w/down.
The Florida sunrise at the beach scene was better than dodging mud and cow s
t on country lanes like I normally have to, I can tell you!Today it's easier for Week 6, Day 1.
Did the 15km sand race the weekend before last.
5 x 3km laps, 1.8km on the top side of the beach (soft sand) 1.2km down on the hard sand.
Tough. Really, really tough. I do 5km sand based parkruns all the time (I'm a Run Director) and this was not 3 x that distance. Even the semi professional runners ended up walking bits of it.
I did it last year, when I was less fit but on a different course (1km laps, 500m hard sand, 500m soft sand) and it was easier and I got a slightly better time.
Have a half marathon on Sunday as well. Did that last year as well.
Now progressed to 47.6% sexual gazelle.
5 x 3km laps, 1.8km on the top side of the beach (soft sand) 1.2km down on the hard sand.
Tough. Really, really tough. I do 5km sand based parkruns all the time (I'm a Run Director) and this was not 3 x that distance. Even the semi professional runners ended up walking bits of it.
I did it last year, when I was less fit but on a different course (1km laps, 500m hard sand, 500m soft sand) and it was easier and I got a slightly better time.
Have a half marathon on Sunday as well. Did that last year as well.
Now progressed to 47.6% sexual gazelle.
Colonial said:
Did the 15km sand race the weekend before last.
5 x 3km laps, 1.8km on the top side of the beach (soft sand) 1.2km down on the hard sand.
Tough. Really, really tough. I do 5km sand based parkruns all the time (I'm a Run Director) and this was not 3 x that distance. Even the semi professional runners ended up walking bits of it.
I did it last year, when I was less fit but on a different course (1km laps, 500m hard sand, 500m soft sand) and it was easier and I got a slightly better time.
Have a half marathon on Sunday as well. Did that last year as well.
Now progressed to 47.6% sexual gazelle.
that sounds painful, borderline no fun at all.5 x 3km laps, 1.8km on the top side of the beach (soft sand) 1.2km down on the hard sand.
Tough. Really, really tough. I do 5km sand based parkruns all the time (I'm a Run Director) and this was not 3 x that distance. Even the semi professional runners ended up walking bits of it.
I did it last year, when I was less fit but on a different course (1km laps, 500m hard sand, 500m soft sand) and it was easier and I got a slightly better time.
Have a half marathon on Sunday as well. Did that last year as well.
Now progressed to 47.6% sexual gazelle.
by the sounds of it you are selling yourself short and already in full gazelle form
you magnificent b
d you!!5potTurbo said:
I agree on the themes!
Last week saw my first "proper" run, Week 5, Day 3 = 5 min w/up, 20 mins run, 5 min w/down.
The Florida sunrise at the beach scene was better than dodging mud and cow st on country lanes like I normally have to, I can tell you!
Today it's easier for Week 6, Day 1.
top effort there, that sounds much more magical, I do enjoy a nosefull of sharn on my runs.Last week saw my first "proper" run, Week 5, Day 3 = 5 min w/up, 20 mins run, 5 min w/down.
The Florida sunrise at the beach scene was better than dodging mud and cow s
t on country lanes like I normally have to, I can tell you!Today it's easier for Week 6, Day 1.
had week 3 run 1 last night, 3 minutes is soo long, I screwed my route so ended up the final run on a steep section. missed the snow but it was -1C last night.
part of me wants to repeat week 3, but the rest just wants to keep going. at no point have i ever stopped, i've slowed to a jog, but not stopped.
25.9%
Captain Benzo said:
Haha, I know the feeling, i'd rather be a running sex pest than an unhealthy wastrel. i'm sure the police would understand, just don't mention sexual gazelles!!
starting week 3 tonight, apparently heavy snow is forecast
i cant wait for week 9 to end so I can have my own tunes. the C25K ones are rubbish.
i'm finding a common theme for each week;
Run 1 - AAAAAARRRRRGGGGGGJHHHHHH I'm dying, when will the pain stop? why am I doing this to myself.
Run 2 - this isn't as bad as the last one, is it the better weather? hmmm, my shins arent burning anymore.
Run 3 - I AM A SEXUAL GAZELLE, SEE ME LEAP!, next week is going to be easy.
22.2% complete.
Well done on progress so far. I didn't complete it all that long ago myself. Just recently completely my first 10km. It gets easier by the month (probably week, but hard to notice!)starting week 3 tonight, apparently heavy snow is forecast
i cant wait for week 9 to end so I can have my own tunes. the C25K ones are rubbish.
i'm finding a common theme for each week;
Run 1 - AAAAAARRRRRGGGGGGJHHHHHH I'm dying, when will the pain stop? why am I doing this to myself.
Run 2 - this isn't as bad as the last one, is it the better weather? hmmm, my shins arent burning anymore.
Run 3 - I AM A SEXUAL GAZELLE, SEE ME LEAP!, next week is going to be easy.
22.2% complete.
You don't need to wait for the 9 weeks to end to listen to your own music! Start the c25k app, then your running playlist in Spotify or whatever then when you are due to walk the voice will tell you, same again when the walking is over!
I've heard that running in the cold would be better? How true is this? The temp by the time I get back from work these days is around 1-3C.
I'm overweight now at 175cm/86kg (5'9 and weighing around 13 stone) and would really want to reduce weight.
Running is not really my forte and I have tried and find myself giving up. Even when I'm around 72 kg I struggle to run 5k.
Best I did recently was just under 200m which took me around 3 minutes and had to stop as lungs and most importantly calves are burning.
Any good tips to progress? Is running on a threadmill good?
I'm overweight now at 175cm/86kg (5'9 and weighing around 13 stone) and would really want to reduce weight.
Running is not really my forte and I have tried and find myself giving up. Even when I'm around 72 kg I struggle to run 5k.
Best I did recently was just under 200m which took me around 3 minutes and had to stop as lungs and most importantly calves are burning.
Any good tips to progress? Is running on a threadmill good?
crazy about cars said:
I've heard that running in the cold would be better? How true is this? The temp by the time I get back from work these days is around 1-3C.
I'm overweight now at 175cm/86kg (5'9 and weighing around 13 stone) and would really want to reduce weight.
Running is not really my forte and I have tried and find myself giving up. Even when I'm around 72 kg I struggle to run 5k.
Best I did recently was just under 200m which took me around 3 minutes and had to stop as lungs and most importantly calves are burning.
Any good tips to progress? Is running on a threadmill good?
My advice from the little experience I have: running HARD in the cold is tougher as cold air can make it more difficult to breathe. I am a similar weight to you after losing a lot and just completed a 10km - people are calling me skinny! All depends on bf% though for a true indication of health.I'm overweight now at 175cm/86kg (5'9 and weighing around 13 stone) and would really want to reduce weight.
Running is not really my forte and I have tried and find myself giving up. Even when I'm around 72 kg I struggle to run 5k.
Best I did recently was just under 200m which took me around 3 minutes and had to stop as lungs and most importantly calves are burning.
Any good tips to progress? Is running on a threadmill good?
Running cross country or on grass is easier on your body than concrete and I would strongly recommend following the couch to 5k 9 week program. It really works (use the app on your phone) I was 115kg a year ago and about 95-97kg when I started it.
crazy about cars said:
I've heard that running in the cold would be better? How true is this? The temp by the time I get back from work these days is around 1-3C.
I'm overweight now at 175cm/86kg (5'9 and weighing around 13 stone) and would really want to reduce weight.
Running is not really my forte and I have tried and find myself giving up. Even when I'm around 72 kg I struggle to run 5k.
Best I did recently was just under 200m which took me around 3 minutes and had to stop as lungs and most importantly calves are burning.
Any good tips to progress? Is running on a threadmill good?
Couch to 5k program is GOOD. It starts you gently with run/walk and most importantly means you don't need to think about what you're doing, just follow the plan.I'm overweight now at 175cm/86kg (5'9 and weighing around 13 stone) and would really want to reduce weight.
Running is not really my forte and I have tried and find myself giving up. Even when I'm around 72 kg I struggle to run 5k.
Best I did recently was just under 200m which took me around 3 minutes and had to stop as lungs and most importantly calves are burning.
Any good tips to progress? Is running on a threadmill good?
You might find a local group starting the plan - I find running with others is always easier psychologically than on my own and if I've committed to meeting someone for a run, I'm far less likely to skip it. The Run England website might be somewhere to start.
Thanks - I'm on the NHS website for some research and might try this out. It seems running would be the best and fastest way to loose weight. Shame I'm not a good runner but I guess practice makes perfect. I find it harder running when it's very cold. Lungs and muscles seems to ache more.
Recently got myself an Apple Watch too which motivates me to exercise more.
Recently got myself an Apple Watch too which motivates me to exercise more.
crazy about cars said:
Thanks - I'm on the NHS website for some research and might try this out. It seems running would be the best and fastest way to loose weight. Shame I'm not a good runner but I guess practice makes perfect. I find it harder running when it's very cold. Lungs and muscles seems to ache more.
Recently got myself an Apple Watch too which motivates me to exercise more.
I was not a runner either and much heavier than you. You will be absolutely fine. Get the app on your phone and follow it. Go easy so you don't injure yourself / sicken yourself.Recently got myself an Apple Watch too which motivates me to exercise more.
crazy about cars said:
Thanks - I'm on the NHS website for some research and might try this out. It seems running would be the best and fastest way to loose weight. Shame I'm not a good runner but I guess practice makes perfect. I find it harder running when it's very cold. Lungs and muscles seems to ache more.
Recently got myself an Apple Watch too which motivates me to exercise more.
6'1" 123kg, I thought the same,Recently got myself an Apple Watch too which motivates me to exercise more.
I was wrong.
the pain is the muscles being worked, after a couple of runs it stops. the shins might start, that is proper knee-to-the-pods pain, again it subsides.
I suggest proper fitting shoes, they arent cheap, but they do help, as do running socks ( or perhaps i was hornswoggled by the pretty sales girl??)
It is hard work, but it is rewarding, I saw an owl on my first run, the aurora borealis on monday. the world is a beautiful place, get out there and see it.
the hardest part is walking out of the door on that first run.
in 9 weeks you too can be a beautiful sexual gazelle like me and 5pot.
my name is Ben,
I am a runner.
Started the C25K mid January with my other half as she is determined to run the local Race For Life this year - having been through breast cancer herself I'm fully behind her so decided I'd tag along as some moral support.
Got to say the app is great and Laura seems to have a nice voice that means you do what you're told !
Now into week 9 with run 1 being last night - all went well and surprisingly easier than I expected - the slow ramp up from 25 to 28 to 30 minutes has made it a pleasure to get out there and do something good for myself rather than sitting in front of the rotbox watching crap and drinking wine.
I can't say I've lost as much weight as expected but have dropped 2" off waist so it's time for new jeans but I must admit to feeling a lot better in the mornings so all good so far :-)
Can only recommend that some music on phone / iPod etc with the app is great - I've been listening to Thunder so nothing too fast or slow that will really affect running pace - Laura cuts in and out as required to give encouragement or instructions.
So not quite the sexual gazelle as mentioned above - more a sexual dormouse but so far all good and looking forward to carrying on without Laura but just some music. Will be signing up to Parkrun as incentive to keep going.
Can anyone recommend a C210K or similar ?
Got to say the app is great and Laura seems to have a nice voice that means you do what you're told !
Now into week 9 with run 1 being last night - all went well and surprisingly easier than I expected - the slow ramp up from 25 to 28 to 30 minutes has made it a pleasure to get out there and do something good for myself rather than sitting in front of the rotbox watching crap and drinking wine.
I can't say I've lost as much weight as expected but have dropped 2" off waist so it's time for new jeans but I must admit to feeling a lot better in the mornings so all good so far :-)
Can only recommend that some music on phone / iPod etc with the app is great - I've been listening to Thunder so nothing too fast or slow that will really affect running pace - Laura cuts in and out as required to give encouragement or instructions.
So not quite the sexual gazelle as mentioned above - more a sexual dormouse but so far all good and looking forward to carrying on without Laura but just some music. Will be signing up to Parkrun as incentive to keep going.
Can anyone recommend a C210K or similar ?
crazy about cars said:
I've heard that running in the cold would be better? How true is this? The temp by the time I get back from work these days is around 1-3C.
I'm overweight now at 175cm/86kg (5'9 and weighing around 13 stone) and would really want to reduce weight.
Running is not really my forte and I have tried and find myself giving up. Even when I'm around 72 kg I struggle to run 5k.
Best I did recently was just under 200m which took me around 3 minutes and had to stop as lungs and most importantly calves are burning.
Any good tips to progress? Is running on a threadmill good?
Im 5'11 and used to weight 95kg, Im now at 80kg. Waist size from 40" to 32" and wear small/medium clothes.I'm overweight now at 175cm/86kg (5'9 and weighing around 13 stone) and would really want to reduce weight.
Running is not really my forte and I have tried and find myself giving up. Even when I'm around 72 kg I struggle to run 5k.
Best I did recently was just under 200m which took me around 3 minutes and had to stop as lungs and most importantly calves are burning.
Any good tips to progress? Is running on a threadmill good?
What I done did -
My fitnesspal calorie counting at 1650 calories
After 6 months of that started couch to 5km NHS 9week program (carried on calorie counting)
After finishing c25k I wasn't actually getting to 5km in the time aloted, I then had to build my distance up to 5km, then bring my time do to 5km in 30mins, im currently striving towards doing 5km in 25mins.
I now run 20-30km a week
I treadmill run over the winter at the gym, just as a bit of a luxury/treat/reward, no real difference as far as im concerned between indoors and out, its weather dependant.
Edited by Foliage on Wednesday 9th March 13:30
Edited by Foliage on Wednesday 9th March 13:35
olly22n said:
don't underestimate the benefit of good shoes, socks and kit.
Spend £200. It'll last and you will run more if you feel comfortable.
Exactly. Spend £200. It'll last and you will run more if you feel comfortable.
Running gear I actually buy from Aldi (shorts) or just use race entry t shirts. Yoou don't need brand name stuff.
Shoes and socks on the other hand, essential.
For Tarmac races I have On Cloudflyers. Up to 10km races I use basic asics running socks. For 10k + I use Compressport socks. Not cheap but really good at avoiding blisters. I was using Asics Gel Kayano 17s which were good, but these are a bit lighter, but also nice and sturdy.
For trail running I'm still trying to find the right shoe. Currently trying out Asic gel contend 3 which are a basic, heavier, running shoe rather than a dedicated trail shoe. The extra flexibility works well on my local tracks. Did have some Hoka trail shoes but they are a maximalist shoe and I hated the disconnect between ground and foot. I think the Asic GT2000 trail shoe will be well suited to me. Just need to get a fitting done. Comrpessport socks again.
For beach running barefoot all the way.
But that is all meaningless for anyone else. Find a good independent running shop and follow their guidance. Don't just go to a JD and buy whatever looks pretty.
Captain Benzo said:
......
the hardest part is walking out of the door on that first run.
in 9 weeks you too can be a beautiful sexual gazelle like me and 5pot.
my name is Ben,
I am a runner.
the hardest part is walking out of the door on that first run.
in 9 weeks you too can be a beautiful sexual gazelle like me and 5pot.
my name is Ben,
I am a runner.
Proper laugh-out-loud, Ben! Just what I needed this morning. Cheers, fella! 
Me, a sexual gazelle?!
"hornswoggled"?! That's a new one!
Looking forward to this weekend. I'll be on the south coast of England at my brother's, which is a stonesthrow from the beach. More breachfront running.
If anyone's in the Canford Cliffs/Sandbanks area from tomorrow evening, you've been warned!!As to kit: if you can get a running analysis done, to check how/where your foot strikes the floor, it's useful. I've had it done, but decided to kill my existing Asics first. (Bought in the sales: £50)
Since it's still cold out, I'm wearing,
- HH l/s underlayer (Evans Cycles in the sales: £12)
- t-shirt (Fila, poly stuff, in the sales: £4)
- fluo waterproof breathable jacket (Altura night Vision), which I had for cycling anyway (Evans Cycles, sales : £30)
- Asics running leggings (sales again: £30)
- shorts, since even in the dark, no dog walkers want to see my fat arse wobbling past them at night. They'll have nightmares! (I had these for the gym anyway)
- merino wool beanie (£15)
- LED headtorch (£15)
...as to socks, usually nothing special if I'm honest! I don't fancy being "hornswoggled"!
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