O/T Couch Potato-to-5k

Anyone here doing it? I’m just starting and I have some questions. I’m looking online but there doesn’t seem much in terms of reviews

The app I have is not exactly user friendly. The heart rate/pace graph reads like a car engine diagnostic. What app do you use?

I’m trying to follow the suggestion of starting at 3 times a week and alternating between 60s jogging and 90s walking. At week 2 I am supposed to up the pace a little. I am horribly out of shape and don’t think I can up the pace just yet. How do you know when you are comfortable at increasing your pace?

My legs are so stiff right now! Walking up and down stairs feels like I am going through the Klingon Ascension Ceremony! What do you do to warm-up/cool down? Stretch? More importantly...Will this pain go away?

Any other advice? Experiences?

I like to jog early in the mornings. But I swear, what is it with people staring at me!? Is it that unusual to see a fat guy run? Like seriously.…What is going through their minds?

Holy crap! A fat guy running!? What is he running away from!? Zombies!? Maybe I should stop what I am doing and run in the same direction as he is!

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Sorry...no help here. I

Sorry...no help here. I don't run. In fact...if you ever see me running, you should probably run too!!

DW used to do track in HS.

DW used to do track in HS. Even though she hasn't run in many years, she still looks like a gazelle when she has to run (usually to chase after "Scrounger" and "Cooler King" when they make a break for it).

Me OTOH. I probably look like a hippo standing upright.

Heh....You know the motto "No

Heh....You know the motto "No pain, no gain"? Well my motto for the longest time used to be "No pain, hey NO PAIN!"

Warm up by walking for five

Warm up by walking for five minutes prior to your run, cool down with the same. Slowly up the intensity to your warm up walk too, it helps. The sun salutation is an excellent stretch for people of all fitness levels and hits pretty much all muscle groups. What if instead of changing the 60s /90s times you just up the intensity? I've never used an app for running personally, i usually do 60s to 60s and then expand out to 120s to 60s, and so on. Good luck

Sun salutations! Yeah I can

Sun salutations! Yeah I can do a couple of yoga moves before my run. Good idea!

>What if instead of changing the 60s /90s times you just up the intensity?<

I’ll try it but I prefer to run longer at lower intensities than up my intensity for shorter spurts. I have torn meniscuses and need to watch the knee impact.

Ouch, yeah lower intensities

Ouch, yeah lower intensities are the way to go then. In that case Draco, take your time getting there. Reinjuring yourself because you pushed to hard would suck. Some activity is better than no activity. Just listen to your body, it will let you know when you're ready amp up some more.

But I swear, what is it with

But I swear, what is it with people staring at me!?

When I see people jogging, I am staring at them and thinking, "What an idiot."

I hate running and personally think there are better options for exercise, but that's just me. I realize some people really like it.

Warm up by walking for five minutes prior to your run, cool down with the same. Slowly up the intensity to your warm up walk

^^This. Save your stretching until after, you shouldn't stretch cold muscles. The soreness will go away, you are using muscles in a way you are not used to using them, it's normal.

Although I hate running, kudos to you for taking on a 5K.

I prefer the elliptical

I prefer the elliptical machine myself and might invest in one once winter hits, but I always loved running. Seems to run in the family (Hey! A pun!). My uncle used to do marathons and my mother power walks and they are both in super good shape!

Ack! Thanks for the link but

Ack! Thanks for the link but for some reason my computer doesn't like it. I tried to load it twice now and it only loads half the page before hanging up. I'll try again later.

Awesome! Thank you very much!

LOL! I swear, the only time I

LOL!

I swear, the only time I eyed someone at the gym was because they were using a machine I reserved.

This a great way to look at

This a great way to look at it. Most of the time, being stared at would annoy me. If it really annoyed me, I would yell "HEY! HOW YOU DOING!?!?" (not wise, I know), but I don't think any amount of stares is going to stop me from trying to reach my goal.

I didn't use the couch-to-5K

I didn't use the couch-to-5K app when I got back into running (I was in track in HS). I started out running a mile every other day. After I could do it consistently and didn't feel like I was going to die I increased the distance by a half mile, once I was comfortable with that distance I added another half mile, I kept adding a half mile until I could run 3.1 miles. It took me a good 3 months to reach 5K.

I stretch after I run and I also walk too. In addition to running, I try to walk everyday too - during the lunch hour - I walk for about a 30 minutes and am up to 1.5 miles. Walking has helped my running a lot.

I ran my second 5K three weeks ago, time 27:42 I was 7th in my age division - totally surprised myself.

~BettyRay

DW wants to go shopping this

DW wants to go shopping this weekend and I told her I want to go to. She looked at me strangely and I replied "You need new dresses and I need the exercise".

Nice time on your 5k run! I don't know if I will ever be able to make that kind of time since I was never a fast runner, but my goal here is to primarily get back into shape. 3 months to 5k huh? That seems doable.

I'm 43 and ran my first 5k 2

I'm 43 and ran my first 5k 2 years ago. I was pretty fit though when I took up running from riding horses and doing the Arc trainer 5 days per week. I guess my best advice is just take it slow, no need or want for an injury from trying to do too much too soon! And know that every runner has good days and bad days...I ran 5 miles on Friday and felt like I could barely do 3 on Monday! I used to get annoyed and discouraged but now I just roll with it.

I'm running an 8k on Saturday and trust me I might be slower than a turtle running through molasses, but I'm still lapping everyone on the couch

>Now, that said I know that

>Now, that said I know that is probably nearly impossible for a techy like yourself.<

Guilty as charged! I'm a slave to my gadgets! I don't know why, but I just love keeping track of everything! Calorie count, heart rates, distance run, weight loss, etc. I know it can be distracting but I just always love tracking this stuff! It gives me a sense of progress and accomplishment.

And thank you for the words of encouragement!

DH and I did couch-to-5K and

DH and I did couch-to-5K and then 5K-to-10K. I thought it was pretty easy to use. DH is currently training for a triathlon. He's trying to kill me. I am a decent swimmer but no where near good enough to do a triathlon. Plus I don't want to spend money on a new bike because most triathlons don't use mountain bikes.

I want to train for a Civilian Military Combine event. I hate burpees though and I'm lazy so we'll see if I actually do it. LOL

Well, you know one of the top

Well, you know one of the top Zombie Apocalypse survival tips is cardio, right? If you can't run, you will be zombie chow. It's best to prepare now! I wish I had advice, but I don't. I''me only in shape because my martial arts instructors chase me to make me complete my runs and hold me hostage in the dojang until I finish my conditioning sets! Outside threats work better for me than internal motivation.

I've suffered so many

I've suffered so many injuries/illnesses/zombie-apocalypses and survived only to get attacked again that I've got going from the couch to a 5K down to an art!

1. The basic building-up structure is good. Your muscles adapt much faster than your joints and bones, so even if you FEEL like you can run longer/harder, don't. You'll be setting your body up to get injured if you do.
2. Increase intensity OR time, not both at once.
3. Increase by 10% or less at once.
4. You're ready to increase when what you're doing now is easy.
5. Keep it to 3x week.
6. Stretch before and after. Before stretches ('cold' muscles) should be more yoga-y... dynamic and mindful. After stretches muscle specific and hold for 30 sec.
7. Enter yourself into a race for 3-4 months from now. Have a fantastic celebration after. You can do it!

No I haven't looked into

No I haven't looked into joining any 5k runs. I'll have a look though. Might give me some incentive. Thanks!

For your stiff legs I would

For your stiff legs I would suggest some hot baths, and sleeping (and maybe resting if possible) with your legs elevated on a pillow. Keep a watchful eye on the stiffness and note if it moves from a general stiffness on both sides of the body to a specific injury. Also noting which muscles tend to stiffen up most will guide you with which stretches to do, perhaps even doing gentle stretches on those muscles on non-running days too will help. Another thing to watch out for is if you are still feeling stiff by the time you next go out ensure that you do not alter your running style to accommodate your aching muscles, that might lead to an injury. I'm trying to come back to running from an injury, my PT has me on a similar program to yours it seems, slowly increasing the length of the runs. She mentioned the not increasing more than 10% at a time thing that someone else said here. Good luck, you sound pretty determined, I'm sure you'll do really well.

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