Couch to 5k - any good?
Discussion
Has anyone on here tried (and more importantly, been successful!) with doing this? The reason I ask is that I had a good telling off from my doctor yesterday for my weight as I was in for a scan with suspected gallstones, and they also found the beginnings on some fat deposits on my liver. That's definitely enough to give me a kick up the backside to do something! I'm 33, 6' and 18st and definitely need to shift quite a bit of weight - I don't drink much (an honest 2 pints a week, with big nights coming fairly infrequently). I've started being more sensible with food (mainly avoiding puddings and snacks at work), and that's helped me lose half a stone so far, but I know there's a long way to go - I'm setting my initial target at getting down to around 14 1/2 stone.
I know that less food alone won't do the trick though, and so need to do some exercise. I've been a member of several gyms and have found it too easy to find reasons not to go. Because of that, I thought about doing something from home - the first idea was getting a concept 2 rower (having used these in the past a fair bit, then know they're a great exercise, and thought the big cah investment might make me a bit more dedicated!).
Before blowing a grand though, I thought about having a go at running (which is something that I am not good at!), and came across the NHS couch to 5K podcasts. From the information I've read on the web, this could be a good plan IF I can stick to it. I live in a fairly rural area, so have got some mice quiet places to run from my front door (either road or over fields). My plan is to get some decent gear sorted (some decent trainers, I guess being a must-have) and start next week.
So, has anyone done this, and if so do you have any tips or words of encouragement to help me get going, and to stick with it along the way?
I know that less food alone won't do the trick though, and so need to do some exercise. I've been a member of several gyms and have found it too easy to find reasons not to go. Because of that, I thought about doing something from home - the first idea was getting a concept 2 rower (having used these in the past a fair bit, then know they're a great exercise, and thought the big cah investment might make me a bit more dedicated!).
Before blowing a grand though, I thought about having a go at running (which is something that I am not good at!), and came across the NHS couch to 5K podcasts. From the information I've read on the web, this could be a good plan IF I can stick to it. I live in a fairly rural area, so have got some mice quiet places to run from my front door (either road or over fields). My plan is to get some decent gear sorted (some decent trainers, I guess being a must-have) and start next week.
So, has anyone done this, and if so do you have any tips or words of encouragement to help me get going, and to stick with it along the way?
Thanks for the encouragement - sounds like the couch to 5K could be the way to go then - with starting slow and building up...
My plan is to start tonight and take it from there.
The food is going ok so far - I'm using an iPhone app called my fitness pal to keep track of my food and calories and keep it to their suggested 1670 calories per day (which is the target it has generated for me to lose 2lbs a week).
I'll try to keep this thread updated with my progress - and to try and keep me honest so I don't slip back to my old ways within a week!
My plan is to start tonight and take it from there.
The food is going ok so far - I'm using an iPhone app called my fitness pal to keep track of my food and calories and keep it to their suggested 1670 calories per day (which is the target it has generated for me to lose 2lbs a week).
I'll try to keep this thread updated with my progress - and to try and keep me honest so I don't slip back to my old ways within a week!
Looks like I've started some healthy debate here anyway!
Firstly, thanks for picking up on the calories - the thing I was using gave me that number as being what I should use (with extra allowed to cover any exercise) - looking further it's seeming way out - so I'll change that!
The good news is that I have finished my first run - I managed 2.01 miles in 31.24 at an overall average of 15.38/mile. I was definitely tired at the end, and had to slow to a walk early on my 3rd running segment since I was going up a reasonable hill - but overall feel like it was manageable.
I'll see if it has any nasty effects tomorrow, but am pleased with my first step on the way. Next run will be Monday (I'm off to the PH show on Sunday, so will do lots of walking!) - will update again then...
Firstly, thanks for picking up on the calories - the thing I was using gave me that number as being what I should use (with extra allowed to cover any exercise) - looking further it's seeming way out - so I'll change that!
The good news is that I have finished my first run - I managed 2.01 miles in 31.24 at an overall average of 15.38/mile. I was definitely tired at the end, and had to slow to a walk early on my 3rd running segment since I was going up a reasonable hill - but overall feel like it was manageable.
I'll see if it has any nasty effects tomorrow, but am pleased with my first step on the way. Next run will be Monday (I'm off to the PH show on Sunday, so will do lots of walking!) - will update again then...
Time for another update. Just back from run 2 of week 1, and all is going very well. Managed to keep running on all sections (even though it worked that most of my runs were uphill!) and feel good after.
The other good news is that I've seen an improvement - today was 33.04 and I ran 2.24 miles at an average of 14.46/mile. Really pleased that by using run keeper on my phone I can really see an improvement and quantify what I felt was better.
Bring on Wednesday for run 3...
The other good news is that I've seen an improvement - today was 33.04 and I ran 2.24 miles at an average of 14.46/mile. Really pleased that by using run keeper on my phone I can really see an improvement and quantify what I felt was better.
Bring on Wednesday for run 3...
Looks like mixed opinions again (but thanks for the encouragement too!), but I'm feeling like I'm making progress.
Weight is down to 17st 10lbs today - I'm happy with that for progress for week one.
I've also done the last run of week one, which felt much more comfortable. Over the same loop as run 2, I managed 2.23 miles in 31.51 at an average of 14:22/mile - so another improvement, and over a minute off my last run.
Bring on week 2 - starting on Friday...
Weight is down to 17st 10lbs today - I'm happy with that for progress for week one.
I've also done the last run of week one, which felt much more comfortable. Over the same loop as run 2, I managed 2.23 miles in 31.51 at an average of 14:22/mile - so another improvement, and over a minute off my last run.
Bring on week 2 - starting on Friday...
Edited by browno on Wednesday 19th January 21:41
Thanks supermd, hope you manage to get back into it again!
I've just finished run 1 of week 2 (delayed from yesterday as everything was covered in frost last night!).
It was a tricky one because 2 of the runs fell on the uphill bits of my loop route so I slowed a lot on them! (I think I might go the other way next time - the slope is more gradual then!). When I got a flat run, though, it felt ok.
Today's 2.22 miles took 33.20 at an average of 15.02/mile. Hopefully things will get easier on Monday...
I've just finished run 1 of week 2 (delayed from yesterday as everything was covered in frost last night!).
It was a tricky one because 2 of the runs fell on the uphill bits of my loop route so I slowed a lot on them! (I think I might go the other way next time - the slope is more gradual then!). When I got a flat run, though, it felt ok.
Today's 2.22 miles took 33.20 at an average of 15.02/mile. Hopefully things will get easier on Monday...
Ordinary_Chap said:
browno said:
Thanks supermd, hope you manage to get back into it again!
I've just finished run 1 of week 2 (delayed from yesterday as everything was covered in frost last night!).
It was a tricky one because 2 of the runs fell on the uphill bits of my loop route so I slowed a lot on them! (I think I might go the other way next time - the slope is more gradual then!). When I got a flat run, though, it felt ok.
Today's 2.22 miles took 33.20 at an average of 15.02/mile. Hopefully things will get easier on Monday...
Good work, keep it up!I've just finished run 1 of week 2 (delayed from yesterday as everything was covered in frost last night!).
It was a tricky one because 2 of the runs fell on the uphill bits of my loop route so I slowed a lot on them! (I think I might go the other way next time - the slope is more gradual then!). When I got a flat run, though, it felt ok.
Today's 2.22 miles took 33.20 at an average of 15.02/mile. Hopefully things will get easier on Monday...
Any weight change so far?
Had a mid-week weight check this morning - 17st 8lbs, so definitely going the right way! 6lbs off so far... Just another 3st to go!
Thanks again for the encouragement - I'm still feeling good about things, and managing to keep the calorie intake controlled so that i don;t just balance the exercise with extra pies!
I'm back from run 5, and I did my normal loop in reverse (as last time out the runs kept falling on steep bits), and the strategy worked well - it felt more comfortable on the runs, and I did 2.23miles in 31.58 at an average of 14.22/mile.
The motivation is being helped along by a couple of things - I'm working on a fat club challenge with a couple of guys at work (who are both much more athletic than me!), and we're having a weekly Wednesday weigh-in, so that should keep us moving along - and we can motivate each other. My brother is also doing the couch to 5K program to, so we're keeping tabs on each other to make sure we both keep up our programs.
Roll on Wednesday for the last run of week 2...
I'm back from run 5, and I did my normal loop in reverse (as last time out the runs kept falling on steep bits), and the strategy worked well - it felt more comfortable on the runs, and I did 2.23miles in 31.58 at an average of 14.22/mile.
The motivation is being helped along by a couple of things - I'm working on a fat club challenge with a couple of guys at work (who are both much more athletic than me!), and we're having a weekly Wednesday weigh-in, so that should keep us moving along - and we can motivate each other. My brother is also doing the couch to 5K program to, so we're keeping tabs on each other to make sure we both keep up our programs.
Roll on Wednesday for the last run of week 2...
Thanks for the encouragement Bing - it's great to hear of other people's experiences to show that it is possible to stick with these things and feel much improved at the end, it's definitely good to hear your tales to keep me motivated!
I'm needing plenty of motivation this week, as I think I must have pushed a bit hard on Monday, or my trainers are even less suitable than I thought (a decent pair of Nike jobs that I bought a few years back for the gym, but haven't used much). I felt fine after the run, but since Tuesday morning have had very painful shins. They had eased quite a bit yesterday, but then I went for a short walk at lunchtime (10mins, no more), and they were really sore again last night. As a result I've not been out for another go since, and am getting impatient.
I guess I need to listen to my body and wait until it's fixed itself, but I don't want to undo the progress I've made so far... I think I'm going to go to the local specialist running shop and get some new running shoes tonight, to keep the motivation up, and hopefully work towards being able to do a bit more without pain. Any advice for anything else I shoudl be doing other than taking it steady and sorting the shoes?
I'm needing plenty of motivation this week, as I think I must have pushed a bit hard on Monday, or my trainers are even less suitable than I thought (a decent pair of Nike jobs that I bought a few years back for the gym, but haven't used much). I felt fine after the run, but since Tuesday morning have had very painful shins. They had eased quite a bit yesterday, but then I went for a short walk at lunchtime (10mins, no more), and they were really sore again last night. As a result I've not been out for another go since, and am getting impatient.
I guess I need to listen to my body and wait until it's fixed itself, but I don't want to undo the progress I've made so far... I think I'm going to go to the local specialist running shop and get some new running shoes tonight, to keep the motivation up, and hopefully work towards being able to do a bit more without pain. Any advice for anything else I shoudl be doing other than taking it steady and sorting the shoes?
Well, I'm back on this after a break!
My knee put me out of action for 3 weeks and was very painful. After that I was travelling with work (early mornings and late dinners meant no chance of a run!) and was off work last week with a very busy week.
As a result, today was my first day back, and so I went back to week 1. Managed 2.25 miles in 33.54 with average pace of 15.04/mile. Going to take it steady this time and see how I go, but will keep the updates coming as I do more!
My knee put me out of action for 3 weeks and was very painful. After that I was travelling with work (early mornings and late dinners meant no chance of a run!) and was off work last week with a very busy week.
As a result, today was my first day back, and so I went back to week 1. Managed 2.25 miles in 33.54 with average pace of 15.04/mile. Going to take it steady this time and see how I go, but will keep the updates coming as I do more!
Once again, it's great to hear of your experiences and the effect it's had on your lives. I was definitely noticing I was feeling better about myself before I bust my knee - and that was only after a couple of weeks, so I can imagine that once you've shifted so much weight and are really able to see a difference in your performance that you must have a great sense of achievement.
Thursday was the first time I've tried my new running shoes in anger (I bought them as I was starting to feel knee pain) - and they felt good, so hopefully a combination of those and steadily building up will see me being able to see the benefits without causing myself too much more damage!
I'm going to head out again tonight, so once again I'll update with my times - this thread is a good way to keep me honest - and to shame me into action if I've been slacking!
Thursday was the first time I've tried my new running shoes in anger (I bought them as I was starting to feel knee pain) - and they felt good, so hopefully a combination of those and steadily building up will see me being able to see the benefits without causing myself too much more damage!
I'm going to head out again tonight, so once again I'll update with my times - this thread is a good way to keep me honest - and to shame me into action if I've been slacking!
Despite a day of being busy working on my cars, I've managed not to shirk my commitment, and have been out on my normal loop again - I managed it in 33.20 at 15:02/mile - only a fraction quicker than Thursday, but it did feel a little better (the cold, damp air wasn't good for my chest tonight though - I'm coughing like mad now...)
Hi jakester, thanks for the encouragement - the link is:
http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-...
http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-...
Some more good sensible advice again from you all - keep it coming, it should keep me on track!
I know I keep posting times - and that's not because I'm racing myself, but I want to be able to look back and see the improvement as I (hopefully) get fitter and lose the weight. I'm trying to stick to the podcasts, but push so I'm tired but not hurting - my plan this time is to build slowly, as I feel I can do week one okay, so do that for 2 weeks, then move to week 2 again for 2 weeks and see if that slow building approach works out. From the 3 runs I've done so far, it has felt like my new shoes have made a big difference, I can feel that there is less shock being transmitted through them, so hopefully that should keep me going well too...
I went out again last night, but this time with my brother, and tried a different, flatter route. we did again a mix of running and walking, but were judging for ourselves, rather than using the podcast (and probably ended up doing more running as a result). we did 2.56miles in 34:46 at an average of 13:34/mile - which looks a lot quicker, but looking at the data on runkeeper, it looks like we were simply doing more running, not at a higher pace.
I think I might try this route again next time I'm out, and see how I go with the podcast on...
I know I keep posting times - and that's not because I'm racing myself, but I want to be able to look back and see the improvement as I (hopefully) get fitter and lose the weight. I'm trying to stick to the podcasts, but push so I'm tired but not hurting - my plan this time is to build slowly, as I feel I can do week one okay, so do that for 2 weeks, then move to week 2 again for 2 weeks and see if that slow building approach works out. From the 3 runs I've done so far, it has felt like my new shoes have made a big difference, I can feel that there is less shock being transmitted through them, so hopefully that should keep me going well too...
I went out again last night, but this time with my brother, and tried a different, flatter route. we did again a mix of running and walking, but were judging for ourselves, rather than using the podcast (and probably ended up doing more running as a result). we did 2.56miles in 34:46 at an average of 13:34/mile - which looks a lot quicker, but looking at the data on runkeeper, it looks like we were simply doing more running, not at a higher pace.
I think I might try this route again next time I'm out, and see how I go with the podcast on...
MadMullah said:
man i tried this yesterday for the first timehalf way through the first lesson i had to stop. i was just shattered. got really bad back pain which i think has come from bad posture whilst running
one run i ran with my eyes closed (it was a open field) suddenly i was year 8 again and it was cross country PE
Also, everyone said to me to go to a specialist shop and get some proper shoes fitted, which definitely feel a lot better to me than the old gym trainers I was using - they cost me £70, but people spend that per month in gym membership, so I guess it's not too bad an investment.
Don't be disheartened at this stage, but at the same time, don't push too hard and things will improve. I get the feeling it's a long road to go from the fat bloke I am at the moment to something resembling a decent level of fitness, but I'm working on it slowly and trying to notice the changes I see.
Post up your progress as you go on - it'll be good to compare notes. There are some folks that are far more knowledgeable than me on here, and they have some great experiences to help keep us motivated too.
I've ended up with a slightly longer than planned gap after my last run, but thought I'd leave a bit of a gap as my legs were definitely tired after last time. I went out again tonight and tried the alternative route that I tried with my brother, but this time with the podcast. It felt good being a flatter course than my other loop, and as a result I felt like I could sustain my runs better. The route was 2.21 miles and took me 31:33 at an average of 14:16/mile.
Next run will be Wednesday...
Next run will be Wednesday...
Well - I'm back after another gap. I've not been out for a bit due to business travel and having a cold which has stuck on my chest for a fortnight.
I got out at last again tonight and did the first stage 2 run, which felt good. Over my loop, I did 2.21 miles in 31.49, averaging 14.23/mile.
I'm travelling next week, so am determined to run more this week and get at least 1 or 2 runs in while I am away.
The good news is that despite my tardiness, the weight is slowly coming off - I'm now down to 17st 4lbs - so that's encouraging!
I got out at last again tonight and did the first stage 2 run, which felt good. Over my loop, I did 2.21 miles in 31.49, averaging 14.23/mile.
I'm travelling next week, so am determined to run more this week and get at least 1 or 2 runs in while I am away.
The good news is that despite my tardiness, the weight is slowly coming off - I'm now down to 17st 4lbs - so that's encouraging!
I've had a little gap between updates, but have done a couple more runs.
I was on business in the US last week, and didn't have much time to run, but did manage a single early morning session on the treadmill - in 32.31, I did 2.23 miles at 14.35/mile - which isn't bad considering it was in the world's smallest exercise room which was massively hot and stuffy!
I've been out again tonight, and managed my loop of 2.22 miles in 31.23 at 14.08/mile (so my treadmill pace was pretty much matching the road) - tonight felt good and I wasn't too done in at the end, so I think it might be finally time to move to week 3 at the next run...
I was on business in the US last week, and didn't have much time to run, but did manage a single early morning session on the treadmill - in 32.31, I did 2.23 miles at 14.35/mile - which isn't bad considering it was in the world's smallest exercise room which was massively hot and stuffy!
I've been out again tonight, and managed my loop of 2.22 miles in 31.23 at 14.08/mile (so my treadmill pace was pretty much matching the road) - tonight felt good and I wasn't too done in at the end, so I think it might be finally time to move to week 3 at the next run...
Well, I'm here again, and this time have completed 2 more runs - the first two of week 3! A funny one this week - shorter overall, but some of the runs have doubled to 3 minutes, which sounds short, but was a challenge on run 1! For the first run, I did 1.73 miles in 26.59 at 15.38/mile - I was worried about the longer run and maybe took it a bit too steady!
Run 2 was tonight and felt much better - 1.82 miles in 26.20 at 14.26/mile. It felt much better tonight and although I was out of breath after 3 minutes, was much more comfortable.
One more run left on week 3, which will be late in the week, then it's the challenge of week 4, which is apparently quite a step up!
Run 2 was tonight and felt much better - 1.82 miles in 26.20 at 14.26/mile. It felt much better tonight and although I was out of breath after 3 minutes, was much more comfortable.
One more run left on week 3, which will be late in the week, then it's the challenge of week 4, which is apparently quite a step up!
Well, I'm back again - having spent most of the weekend grafting in the garden and chasing round an energetic toddler, I couldn't face another run!
I went out tonight, and all was going well until I had a problem I've had a couple of times - I was running along happily until a bug flew straight into the back of my throat, which then caused me to gag and almost throw up! I can't seem to get enough volume of air in through my nose to keep me going comfortably while running at the minute - so tend to inhale through my mouth, which is obviously the cause of the problem - the question is how do I solve it? Anyone got any thoughts - or should I just be enjoying the extra calories!
As I said, tonight felt much better and I managed to have a good go at my normal route (and would have been better still without the fly!) - but did 2.22 miles in 31.37 at 14.14/mile - with this podcast being shorter in duration, I ended up walking quite a way at the end of my loop, and at the end of the podcast, my pace was under 13 minutes/mile.
I'm happy that I can manage this run ok now, and have done my three goes - so next time out it's time to step up to week 4...
I went out tonight, and all was going well until I had a problem I've had a couple of times - I was running along happily until a bug flew straight into the back of my throat, which then caused me to gag and almost throw up! I can't seem to get enough volume of air in through my nose to keep me going comfortably while running at the minute - so tend to inhale through my mouth, which is obviously the cause of the problem - the question is how do I solve it? Anyone got any thoughts - or should I just be enjoying the extra calories!
As I said, tonight felt much better and I managed to have a good go at my normal route (and would have been better still without the fly!) - but did 2.22 miles in 31.37 at 14.14/mile - with this podcast being shorter in duration, I ended up walking quite a way at the end of my loop, and at the end of the podcast, my pace was under 13 minutes/mile.
I'm happy that I can manage this run ok now, and have done my three goes - so next time out it's time to step up to week 4...
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