How to Run a 5K...???

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Discussion

The Moose

Original Poster:

22,820 posts

208 months

Thursday 22nd February 2018
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In a moment of what I can only assume was total madness, I signed up to run a 5K race in just under a month's time.

I can barely run 50m, let alone 5,000 (unless there's a good steak at the end of it!). I am unfit and a little over weight...ok - quite a lot over weight (35-40lbs).

So, how the heck am I going to do this?

I guess the first thing I need to do is go to the store on Saturday and buy myself some running shoes. What do I want to buy (don't want to spend a fortune)?

Then what?

popegregory

1,420 posts

133 months

Thursday 22nd February 2018
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Would “go running” be too obvious a next step...?!

What’s your goal for this 5k - do you have a target time or is it to just run the whole thing? I’d start by measuring a 5k course, starting slowly, and seeing how far you can go. Three to four days later, try and go further...

williamp

19,213 posts

272 months

Thursday 22nd February 2018
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Download the couch 2 5k run app and start there. I did, and now run between 5 and 10k every time i go, three times a week.

Brainpox

4,054 posts

150 months

Thursday 22nd February 2018
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In reality you'll probably be walking most of it.

Start on Couch to 5k and see how well you get on.

The Moose

Original Poster:

22,820 posts

208 months

Thursday 22nd February 2018
quotequote all
popegregory said:
Would “go running” be too obvious a next step...?!

What’s your goal for this 5k - do you have a target time or is it to just run the whole thing? I’d start by measuring a 5k course, starting slowly, and seeing how far you can go. Three to four days later, try and go further...
I think I need baby steps here! I am good at eating well and drinking beer...but going running is going to be one hell of a shock to the system!

Honestly, I don’t have a goal (other than to get to the end not dead). I don’t know what is a good time and what I should be aiming for. I cycle, but because it’s so flat around here, I find myself just coasting rather than really pushing on.

I will download the couch to 5k app and see what it’s about.

I will also measure out a 5k route and after buying some shoes at the weekend will give it a go.

Do I want to run on hard ground or grass?

The Moose

Original Poster:

22,820 posts

208 months

Thursday 22nd February 2018
quotequote all
Brainpox said:
In reality you'll probably be walking most of it.
Thanks for the vote of confidence!

Brainpox

4,054 posts

150 months

Thursday 22nd February 2018
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The Moose said:
Thanks for the vote of confidence!
If you go out and run 5k next week you'll hurt yourself, doesn't matter how expensive your shoes are. I'm in the same boat - I just started the Couch to 5k thing and any running after not doing any is a real shock.

The Moose

Original Poster:

22,820 posts

208 months

Friday 23rd February 2018
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Brainpox said:
The Moose said:
Thanks for the vote of confidence!
If you go out and run 5k next week you'll hurt yourself, doesn't matter how expensive your shoes are. I'm in the same boat - I just started the Couch to 5k thing and any running after not doing any is a real shock.
I don’t want expensive shoes. I just want running shoes smile

Robster

1,402 posts

176 months

Friday 23rd February 2018
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Hi experienced runner here , I went from fatty Mac fatty, to 1k to 5 k and ended up doing marathons , 1 month is enough time for you to train , regarding your trainer can I suggest you must go to a dedicated running shop , trainers not more expensive, but they will put you on a treadmill and film your gait (position of your feet) and recommend trainers based on that, all a free service , I go to sweatshop . If you can train at least 3 days a week, leave a day of rest inbetween , and mix up the style . One day pick a spot in distance like a parked car and run as fast as you can to it. Stop get your breath and repeat , this is interval training , if you only manage 10mins that's ok. 2nd run , do a longer run but nice and slow, doesn't matter if you walk it's about the distance. 3rd run , shorter distance but at steady pace . Your body gets used to one way of training so mix it up , hope this helps feel free to pm me smile

HarryFlatters

4,203 posts

211 months

Friday 23rd February 2018
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The Moose said:
I don’t want expensive shoes. I just want running shoes smile
Find a running shop that'll do a gait assessment, go in and talk to someone. My shoes were £80 and have made a marked difference to my ankles when I'm running.

Look at the C25k plan, and stick to it. It really does work. However, it's a nine week plan so you're going to struggle to run 5k from nothing in a month.

Try to lose a bit of weight, running is high impact and when I ran at 16 stone I had more pain than running now at 14 stone.

If you're struggling, run your 5k in intervals. Don't worry about it, you're still beating everyone that's sat at home watching the telly and eating chips.

Good luck, and good for you for trying to affect a positive change smile

Evanivitch

19,798 posts

121 months

Friday 23rd February 2018
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If you can squeeze in some low intensity exercise like swimming in-between running them even better.

ghost83

5,475 posts

189 months

Friday 23rd February 2018
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As above get yourself to sweatshop!

When I started running I was wearing my adidas trainers and tbh it’s ended up knackering my heel so I bought some new balance trainers which were around £100 and make sure you go a size bigger to allow your feet to swell I’d also recommend the proper running socks at an extra £10

Last February I weighed 16stone and was classed as obese

12 month later I weigh 11stone and I now run 5k most nights with a 10k once or twice a week! It’s all in the breathing tbh and I couldn’t run for st and now I absolutely love it

C0ffin D0dger

3,440 posts

144 months

Friday 23rd February 2018
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Another Couch To 5K convert here though unfortunately the program takes nine weeks and you've only got four, but all is not lost I'd still follow it and by the end of week 4 you should be able to cover 5k but you'll definitely want to be walking some of it. After that stick with it and before you know it you'll soon be running 10ks, will have lost loads of weight, and be having silly thoughts about half marathons smile

Stig

11,817 posts

283 months

Friday 23rd February 2018
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williamp said:
Download the couch 2 5k run app and start there. I did, and now run between 5 and 10k every time i go, three times a week.
There seem to be umpteen versions of this? Any one in particular recommended?

HarryFlatters

4,203 posts

211 months

Friday 23rd February 2018
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Stig said:
There seem to be umpteen versions of this? Any one in particular recommended?
No idea, I use this https://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k... and plug it into the treadmill in the gym. I'm sure you could plug these intervals into Strava or similar, or pick any of the myriad apps that reflect this.

deanobeano

424 posts

182 months

Friday 23rd February 2018
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Join Parkrun. There is bound to be one close to you. Free timed 5k run every Saturday. All abilities from 15min to 1hr 15min pace.

http://www.parkrun.org.uk

Captain Benzo

442 posts

137 months

Friday 23rd February 2018
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same boat 2 years ago, 25kg ago.

C25K is a good start. make sure you have a break day between runs. but on these break days, brisk walk the 5k. teach your body what 5K is.

don't sprint off at the start, find a comfortable pace, a little above a jog and keep it. see how far you can go. when things get blurry, walk for 100m or so until you are ok, then off at pace again. repeat until you dont need to walk anymore.

no beer for the next month. no cake, no treats until after the race.

and enjoy it.

PistonTim

499 posts

138 months

Friday 23rd February 2018
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ghost83 said:
As above get yourself to sweatshop!
Mostly a division of Sports Direct now, would recommend something more local and independent as sweatshop are nowhere near as good as they once were.

The Moose

Original Poster:

22,820 posts

208 months

Friday 23rd February 2018
quotequote all
deanobeano said:
Join Parkrun. There is bound to be one close to you. Free timed 5k run every Saturday. All abilities from 15min to 1hr 15min pace.

http://www.parkrun.org.uk
The nearest is about 4,000 miles from me unfortunately!

The Moose

Original Poster:

22,820 posts

208 months

Friday 23rd February 2018
quotequote all
The Moose said:
deanobeano said:
Join Parkrun. There is bound to be one close to you. Free timed 5k run every Saturday. All abilities from 15min to 1hr 15min pace.

http://www.parkrun.org.uk
The nearest is about 4,000 miles from me unfortunately!
Scratch that - there's one 250 miles away on the US version of the site!