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David
WV
Member Since:
08/13/2006 Total Posts: 80
2.0 Years Ago
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You might want to try the couch potato to 5K plan from coolrunning.com
I was fairly active before I started running (not really a couch potato) but the program worked well for me.
Here's a link:
http://www.coolrunning.com/engine/2/2_3/181.shtml
Just remember to ease into running gradually. Most injuries occur because people push too hard, too fast. |
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Beverly
MO
Member Since:
05/31/2005 Total Posts: 1142
2.0 Years Ago
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Also, check out John "The Penguin" Bingham's book: 'The Courage to Start.' Any book by Jeff Galloway is also terrific. Before waiting to get the stuff get out there walking now. You can do a 5k and the shared experience with your Goddaughter will be priceless. |
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David
WV
Member Since:
08/13/2006 Total Posts: 80
2.0 Years Ago
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Ditto on the walking encouragement. I'd also strongly recommend easing into running by walk/jogging rather than going straight to jogging (couch potato to 5K does that very thing). Any books by Galloway, or sites with his advice, should offer additional excellent insights on how to walk/jog.
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Holic
Il
Member Since:
11/20/2006 Total Posts: 7
1.9 Years Ago
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The cool running web site that David suggested is really cool. I've been following the Couch-to-5K Running Plan. Now, I'm on week three. The plan rocks because it really does ease you into being a runner. Hey, I just noticed you're from Algonquin, I'm from Aurora.
Kate |
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Bobino
CA
Member Since:
06/21/2006 Total Posts: 14
14.8 Months Ago
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Is it just me or does this plan seem to make a *big* jump at week 6 workout #3?
The second workout of that week is two 10 min jogs, 1 mile each. The very next workout is 25 min, 2.25 miles. Is that a big jump? |
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Re: Re: Re: Where to begin
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Bobino
CA
Member Since:
06/21/2006 Total Posts: 14
14.5 Months Ago
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When I posted the previous message, I was curious about the much longer run because I had not ever run that long myself. I'm a beginning runner who has never done this type of exercise ever in my life. I'm not following this program exactly, but I am using it as a guide to increase my CV strength. I read it before I started running.
Previously I had run a best continuous time of about 15 min. I didn't run over the weekend (went mountain biking twice over a 4-day Labor Day weekend). Today I went for it and ran 28 min continuously.
I work next to a park with a 4.5 mile loop. Today I
walked 7 min (to a convenient spot for stretching),
stretched,
ran 4 min,
walked 2 min,
ran 28 min,
walked 2 min,
ran 4 min,
walked about 12 min back to the start
My best day so far, by a long shot! When I started in May I could barely run for 2 minutes before it felt as if my heart was going to explode. I'm sitting here at work with this silly grin on my face.
-Bob
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Jim
CA
Member Since:
08/27/2005 Total Posts: 637
14.5 Months Ago
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Way to go Bob. Big Kudo's to you!!!!!
That is a great accomplishment. Keep moving in the right direction.
JC2 |
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Kerri
IL
Member Since:
04/09/2006 Total Posts: 2
10.7 Months Ago
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Hello,
I'm from Algonquin as well. I actually teach a class on Beginning running - Training for a 5K to a 5 miles. I'm also a Personal Trainer. I would love to come along side you and help you out if you'd like some in person training, etc. Do you belong to the LTF in Algonquin? They have a group of people that run together (all different paces and distances, etc.). Let me know.
Kerri Dimas
Running Coach
A.C.E. Personal Trainer
kdimas@comcast.net |
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Lauren
FL
Member Since:
01/05/2008 Total Posts: 1
10.5 Months Ago
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the couch potato to 5k is the program that I will be be starting this week! If you'd like someone to go through it with, that would be great! |
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Michael
IL
Member Since:
04/02/2005 Total Posts: 5
10.5 Months Ago
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I agree, you have to start out walking, thats what I did and finally I was able to run a marathon in Chicago, what a rush. Start out slow, walk until you get a half hour under your feet. then gradually start doing a slow jog like maybe every other light pole or driveway any landmarks. before you know it you will be running instead of walking. When I did the marathon I jogged 3 minutes and walked 2 minutes the whole time. Good luck |
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Ricky
TX
Member Since:
01/09/2007 Total Posts: 199
10.5 Months Ago
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Michael is right on! 3 years ago I couldn't get around the high school track one time. I completed my first marathon in Dallas last month and I did a 2 minute run with a one minute walk throughout the marathon coming in at 5hr 24minutes. |
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michelle
WA
Member Since:
01/01/2008 Total Posts: 10
9.3 Months Ago
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I too have always dreamed of running a race. I looked at the coolrunning website and I want to give it a try. I have started going to the gym three days a week and usually do 30 minutes on the elliptical trainer. I also walk 1.5 to 2 miles on a bike trail two to three times a week. I think I could get myself ready for a 5k. The trouble is I'm very overweight (185 on a 5'4 almost 50 year old frame). Do you think the couchpotato plan is viable? I'm just curious. I know my body will tell me the answer. But I really, really, really don't want to "hurt" myself because then I'll fall back in to total couch potato mode. |
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Suresh
IL
Member Since:
12/21/2007 Total Posts: 9
9.0 Months Ago
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Michelle,
I am overweighed too. My Tanita weighing machine shows my metabolic age as 50. And I am shown obese as per the weighing scale. But, trust me, I run every day 5K on the treadmill and it takes me 45 minutes to complete the 5K. I burn around 500 calories everyday. I haven't made it to the 5K yet. I am planning to take up my first 5K 'NCO Spring Ahead 5K' in Napervill, IL. Let's see how prepared am I for that. By the way, I have been running for almsot 2.5 years on and off. I must have got my perfect body by now for running so long everyday but, the biggest mistake I made, I had never had a proper diet. I have been living on donuts and pizzas and outside foods very frequently. For the past couple months, I have been very conscious about my food habits and I am seeing a lot of improvement just because, I am so happy about my cardios every day.
So, for you, I would suggest not to focus on 5K rather, focus on the technique and foundation. During my initial days, I had shin splints very frequently and also got affected by Illiotibial Syndrom and got a shot righ on my knee. But later, I corrected my mechanism and I started focussing a lot on stretching before and after the workout. Once again, trust me, stretching is your savior at this phase. I am even thinking of getting formally trained on stretching. One guaranteed investment I would like to suggest at this phase would be a Quality Heart Rate Monitor. Go for Polar or Omron they are standard quality products. Develop the habit of running within 70% - 85% of your maximum heart rate zone. That should make your job very easy. Do not over workout to achieve your target of joining the 5K. If you develop a strong foundation, it will last longer and it will also have a positive feedback on you physique. I have done sufficient researches and its still going on but, I did all that after getting hurt sufficient number of times. Now, I know what I am doing.
Good Luck on your training. |
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