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NSHN Forum Support & On Topic Forums. Some additional boards are viewable to members only => Survivor Room => Topic started by: unknown_member on June 24, 2014, 05:53:33 PM
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Wondered if anyone else had done this?
I used to run a lot (every day after work) not too far between 5-10k and used to love it. That was years ago, I'm now overweight and very unfit... I've been having a hard time lately and decided I needed something to reduce stress/anxiety without meds..
I started couch to 5k on Sunday, today was my second run...and I'm aching ALL over...
When I read the schedule I thought it would be too easy and was going to skip to week 2/3 but I'm struggling with week one!
Anyone done it? Does it get easier? Did anyone else find week one hard? I feel pathetic and embarrassed :blushing:
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48hrs post first exercise is the worst time - you'll feel less sore tomorrow. Don't rush too fast if you haven't exercised for a bit, let yourself get used to it and then you can work out harder.
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This is riot's thread on it.
http://www.nshn.co.uk/forum/index.php?topic=77056.0
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I did the first couple of runs, then my knee got sore. I asked the GP about it, and he said that perhaps more low impact exercise would be better until I'm lighter and my knees won't take such a bashing. Disappointing, as I'd found a really cool zombie app that does C25K mixed in with an adventure story. I swim frequently now though, and am hoping it won't be too long until I can go back to it. :)
Good luck! ;D
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Ah thanx Gerard... That helps..
Terri.. I'm wondering whether my knees will hold out, I've had operations on the one after falling off a horse and getting my foot caught in the stirrup and being dragged ::)
The thing is I used to love running so much... I swim like a brick and literally hate every second in the water (unless on a water slide!) but swimming would probably be better for me...
I can't use my bike because I take my dog with me and she gets under the wheels...
I'll stick at it for now, might join SW again tomorrow to help with the weight issue ...
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Definitely stick with it as long as you are comfortable. It's important to do something you enjoy, or it's difficult to keep going. I'm pretty confident that it'll get easier. With my swimming, I started off doing ten lengths and now do over twice that in the same time. :)
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I run lots - used to compete a lot, now just for myself - and have come back from injury quite a few times, the first two weeks are always tough, try not to compare yourself to where you were before, it's never helpful to benchmark yourself by that when first starting back, it can help to review once a week, vs the last week only. Also they say if you stick at it for 21days after then you are much more more adapted and there is an element of habit to doing it again and suddenly it becomes easier, and I think that's right. Small steps and don't increase mileage by more than 10% per week however good you feel as that really increases your risk of injury. Good luck! It does come back I promise..
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Thanx mbwa ... On the couch to 5 k it's 3 runs a week, do you think that's enough? I used to run about 5 times a week and maybe do a spin class or go to the gym once too...
I have a habit of 'all or nothing' thinking which means I launch myself into things and b**n out quickly... But also 3 times a week doesn't seem enough?
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Oh wow there's someone else that does it? That's amazing haha.
I started it about 9 weeks ago now i think it was. I'm hardly the fittest person out there, and the only well rounded part of me is my roundness, so i'll say that week one for me was so hard, i had to repeat it (don't feel bad if you have to supposedly a lot of people do) and on the second week i was having a bit more trouble but i finished some perfectly.
I'm now on week 6 which is day 1) 5 minute, 8 minute, and 5 minute run, day 2) two 10 minute runs, and day 3) 22 minute run, and i can do it. I've had to repeat week 6 3 times now becuase i've been so down but i can do them.
It will get a LOT easier and it makes me feel so good even when i finish half a session strongly. Well done for starting it, and keep it up! Let us know how you're going.
Pride.
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I didn't see your last post when i put that sorry.
I will say that i think that 3 runs a week is perfect, it gives your body time to recover on the off days and then an extra day of rest at the end. And the start I only did the C25K and now i walk to work too on my off days. As mbwa said keep it at a comfortable pace and try not to increase it too much each week.
I also found another free app that works really well in conjunction with it that tells you the calories you b**n, how fast you did a mile, your fastest pace, your finishing time and maps out your whole run with GPS instead of with 3G or wireless, it's called Walkmeter and is a green logo with a white shoe in a white circle if you're interested. Also if you're worried about your knees, I know i was, and you have a little cash to spare for this I would recommend some running shoes with the air pouches on the soles if you don't have them, they're great shock absorbers.
Hope i helped a lot in my posts.
Pride.
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Thanx pride, you did help thanx ;D
I walk every day anyway because of my dog... Week six sounds hard! I can't imagine running for that long when I'm struggling with 60 seconds lol... I will trust the podcast though and repeat weeks if I have too...
It's rest day today but it's a lot cooler than it has been and I'm not aching so itching to go out... Might just go for a really long walk instead...
The other app you mentioned sounds good but I use my itouch I'm not sure the gps would work without internet? I could take my phone as well but it's too much to carry with my keys, itouch, poo bags and the lead!
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Yeah i can imagine carrying all that is a pain, i have to take my iPad with me because i don't have a phone any more which can be rather weighty when i'm running. I was the same as you though, it started out really rough and i couldn't imagine doing 3 minute runs, it looked really daunting and made me feel rather anxious if i'm worried but i stuck to it and it worked out so you can do it too i'm sure. Keep at it though and you'll be running 5ks in no time!
Pride.
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Thanx mbwa ... On the couch to 5 k it's 3 runs a week, do you think that's enough? I used to run about 5 times a week and maybe do a spin class or go to the gym once too...
I have a habit of 'all or nothing' thinking which means I launch myself into things and harm out quickly... But also 3 times a week doesn't seem enough?
Three run per week programmes are definitely enough to get fitness back at the start of training, much better to stick with a 3 run per week programme and take it slow than launch in too fast and get injured. Although psychologically it's easy to be all or nothing about running, physically your re-adaptation to running needs time, and part of that time is recovery as muscles repair from readaptation, rest days are a really important part of training.
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Can't believe you carry your iPad with you! That def wouldn't fit down my bra with my keys and poo bags ::P:
Thanx mbwa... I have stuck to the rest days... Completed week one today and it was so much easier now I'm not aching... Helped that I picked a flatter route this time too...looking forward to, but apprehensive about week two !
I'll let you know on Sunday how my first week two run goes!
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Yeah thenipad can be heavy but I have a drawstring bag to take with me so it's not too bad wish I could take some water with me at times though. But yeah I can imagine it wouldn't fit on your person very well haha. Hopefully you won't ache much. You can do week two though it seems daunting but it's easier than you think just keep going and you'll be fine and if you ant do it then that's fine too as you still did something and there's still the rest of the week to get it perfect
Keep us informed.
Pride.
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Good luck! you got it spot on when you said you were going to try to trust the podcast, learning to trust training plans and not tamper with them too much is something even very experienced runners struggle with sometimes. Not that you'll always need to run with a training plan, but as a way to achieving a specific goal (in your case getting back into it/5K), they are great. Hope you enjoy it!
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Well I failed miserably last time at couch to 5 k ... But have lost abit of weight and have just completed a park run (tho I cheated slightly) I was last and very slow even the stewards had gone when I got to certain points :blushing: but I did 4.6km which is ok... Mostly walking...
I'm going to give the podcast another try this week I think I want to do another park run but run the whole way... So I'm starting again! Hopefully my ankle will hold up this time...
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Has anyone ever used a pedometer, if so, can you recommend one?