# A Very August Couch to 5k (C25K)

**URL:** <https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081>\
**Category:** Miscellaneous and Personal Stuff I Must Share\
**Created:** [August 12, 2013, 10:17pm UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081 "2013-08-12T22:17:17Z")\
**Posts on this page:** 20\
**Page:** 4

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**Author:** ![dzeiger](https://avatars.discourse-cdn.com/v4/letter/d/46a35a/32.png) [@dzeiger](https://boards.straightdope.com/u/dzeiger)\
**Post date:** [September 11, 2013, 2:18am UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/61 "2013-09-11T02:18:51Z")

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Oh yeah, it’s not a stress fracture, the pain goes away relatively quickly. Just more annoying during the run itself at the moment. My flat feet probably aren’t helping, even with shoes that are supposed to help some with it.

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**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\
**Post date:** [September 11, 2013, 2:31am UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/62 "2013-09-11T02:31:50Z")

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dzeiger, start with these exercises.

2x 10-20 yards/meters each.  
Walk on toes  
Walk on toes turned in  
Walk on toes turned out  
Walk on heels

Standing still  
Toe taps(like you’re waiting for someone) rapid pace  
2 x each foot alternate

ankle circle 2x clockwise, 2xcounterclockwise, alternate

Shin stretch  
Toe to the ground so the top of your foot is facing the ground, pull until you feel the stretch  
Same but with each side of the foot.

Do these 4-5 times/weekly

If you have access to a pool, you can try [water running](http://adventure.howstuffworks.com/outdoor-activities/triathlons/training/deep-water-running.htm).  
Bicycle is next best, I want you to limit weight bearing exercise for a week or two.

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**Author:** ![Mollie\_Magill](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/mollie_magill/32/20882_2.png) [@Mollie\_Magill](https://boards.straightdope.com/u/Mollie_Magill)\
**Post date:** [September 11, 2013, 12:47pm UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/63 "2013-09-11T12:47:53Z")

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I have fallen arches, too. I found the shin pain abated after I made a conscious effort to run heel to toe. The shoes I have also help out. If you think you’re going to stick with it, I would recommend stopping by a good athletic store and talking to someone there about shoes.

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**Author:** ![dzeiger](https://avatars.discourse-cdn.com/v4/letter/d/46a35a/32.png) [@dzeiger](https://boards.straightdope.com/u/dzeiger)\
**Post date:** [September 12, 2013, 2:00am UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/64 "2013-09-12T02:00:27Z")

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Yeah, I’d been doing those types of exercises for several days. Today’s run went OK, didn’t feel I had to stop during any of the jogging sequences. Still some pain, but by the end it was pretty much matching up with the rest of my body telling me it was about time to stop, so I’m good with that 🙂 .

Honestly, it’s actually not quite as bad as when I started walking a couple of years ago, so it should just be a matter of just getting used to the activity and holding off for a bit if it does get worse.

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**Author:** ![Mollie\_Magill](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/mollie_magill/32/20882_2.png) [@Mollie\_Magill](https://boards.straightdope.com/u/Mollie_Magill)\
**Post date:** [September 14, 2013, 11:46pm UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/65 "2013-09-14T23:46:44Z")

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I have my firt actual race next Saturday. Any suggestions on how I should prepare this week?

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**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\
**Post date:** [September 15, 2013, 12:04am UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/66 "2013-09-15T00:04:13Z")

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Start tapering three days out-75%, 50%, 25% of your usual run. Enjoy.

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**Author:** ![FloatyGimpy](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/floatygimpy/32/7750_2.png) [@FloatyGimpy](https://boards.straightdope.com/u/FloatyGimpy)\
**Post date:** [September 19, 2013, 1:18am UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/67 "2013-09-19T01:18:25Z")

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Update time.

**runner pat** , look away. I’ve knocked off some more time and I’m now completing my 5k in 46 minutes so that’s 5 minutes off my time. Still feeling OK and I take a day off in between.

Any one else have updates?

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**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\
**Post date:** [September 19, 2013, 1:45am UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/68 "2013-09-19T01:45:15Z")

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> [@FloatyGimpy](#):
>
> Update time.
> 
> **runner pat** , look away. I’ve knocked off some more time and I’m now completing my 5k in 46 minutes so that’s 5 minutes off my time. Still feeling OK and I take a day off in between.
> 
> Any one else have updates?

Not to worry, you’re finding your level. I just tend to be extra cautious as I’ve seen so many crash and burn from over doing it too soon.

As long as you’re feeling good and recovering well, it’s not to worry.

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**Author:** ![picker](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/picker/32/13969_2.png) [@picker](https://boards.straightdope.com/u/picker)\
**Post date:** [September 19, 2013, 3:21am UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/69 "2013-09-19T03:21:10Z")

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I’m doing pretty good, as far as workouts go. I’ve started a twelve week lifting cycle that’s my main focus right now, but I’m doing 2 short and 1 long runs a week. Short runs are around 2.5-3.5 miles, and my long ones are 4-6 now. Mostly just running to condition my body to the mileage, and slowly ramping it up. I’m not really worried about my pace, although it’s slowly increasing on its own. Up to ~11:30-12 min/miles from 14:30 or 15 when I started.

I can’t run much more than that because I’m doing a fair bit of lower body weight work, especially squats and deadlifts. Don’t want to overdo the strain on my legs, especially my knees. I am noticing significantly more power and control in my stride though, as a result. The tradeoff is the added weight means more mass to move. I hope to end up around 215 lbs @ 12% BMI, currently 230 @ 18%.

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**Author:** ![Mollie\_Magill](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/mollie_magill/32/20882_2.png) [@Mollie\_Magill](https://boards.straightdope.com/u/Mollie_Magill)\
**Post date:** [September 21, 2013, 1:05pm UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/70 "2013-09-21T13:05:46Z")

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Official time: 29:19. 28 out of 46 in my age group. I should have done better.

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**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\
**Post date:** [September 21, 2013, 2:25pm UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/71 "2013-09-21T14:25:36Z")

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> [@Mollie\_Magill](#):
>
> Official time: 29:19. 28 out of 46 in my age group. I should have done better.

Maybe but it’s not something to beat yourself up over.  
Give me your analysis on the race and I’ll tell you why you’re full of it. 😃

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**Author:** ![Mollie\_Magill](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/mollie_magill/32/20882_2.png) [@Mollie\_Magill](https://boards.straightdope.com/u/Mollie_Magill)\
**Post date:** [September 21, 2013, 6:56pm UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/72 "2013-09-21T18:56:39Z")

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My biggest problem was that I had left my ear buds on my dresser, so I was left alone with my thoughts. My evil, evil defeatist thoughts. I prefer having music to listen to, which turns my thoughts to analyzing lyrics.

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**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\
**Post date:** [September 21, 2013, 7:07pm UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/73 "2013-09-21T19:07:53Z")

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> [@Mollie\_Magill](#):
>
> My biggest problem was that I had left my ear buds on my dresser, so I was left alone with my thoughts. My evil, evil defeatist thoughts. I prefer having music to listen to, which turns my thoughts to analyzing lyrics.

This is why I don’t let the kids I coach listen to music when they’re doing their hard runs.  
Tuning out your body’s signals makes it more difficult to ride the razor’s edge of racing.  
I would say to not listen to music for every run, go bare when you do a hard effort.

It’s very common(almost universal) to want to quit during a race.

All that being said, you ran a good time for a first race.

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**Author:** ![Cyros](https://avatars.discourse-cdn.com/v4/letter/c/a698b9/32.png) [@Cyros](https://boards.straightdope.com/u/Cyros)\
**Post date:** [September 22, 2013, 7:27pm UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/74 "2013-09-22T19:27:45Z")

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I did the first of the C25K runs yesterday. I think I need a Nearly Dead to Couch plan before I continue with this one.

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**Author:** ![FloatyGimpy](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/floatygimpy/32/7750_2.png) [@FloatyGimpy](https://boards.straightdope.com/u/FloatyGimpy)\
**Post date:** [October 1, 2013, 2:53am UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/75 "2013-10-01T02:53:45Z")

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Time for a quick update! I’m still doing 5k every Monday, Wednesday and Friday. Today I did 1k in 8:20. I’m not really trying to run at a faster pace but increasing the amount of time I jog and decreasing the amount of time I walk. So I’m jogging for 8 minutes and walking for 2.

I can feel a huge difference in how my body is performing. My heart rate and breathing come back down to normal much quicker and it’s getting easier and easier to sustain the speed and time.

Towards the end of October I have a 5 mile race that I’m running in.

Anybody else want to give an update?

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**Author:** ![Mollie\_Magill](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/mollie_magill/32/20882_2.png) [@Mollie\_Magill](https://boards.straightdope.com/u/Mollie_Magill)\
**Post date:** [October 1, 2013, 1:38pm UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/76 "2013-10-01T13:38:57Z")

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I have another 5K in two weeks. I’m averaging about 28:30 per 5K, according to the Nike+ app on my phone. I’m look forward to a better performance.

**Runner Pat** , what sort of “Day Of” preparations would you suggest? What sort of breakfast should I have? That sort of thing.

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**Author:** ![Telemark](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/telemark/32/372_2.png) [@Telemark](https://boards.straightdope.com/u/Telemark)\
**Post date:** [October 1, 2013, 2:10pm UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/77 "2013-10-01T14:10:38Z")

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Don’t break your normal routine - the general rule is nothing new on the day of a race. You should be in the same clothes, the same shoes and socks, and eat the same food you do to prepare for a regular run.

My advice is to get to the race site early but not too early. No need to stand around for a long time getting nervous. Get in line for the porta-potty early and often. You’ll need to pee before the race, as will everyone else. Don’t look at your watch during the race - it’s hard not to but you really shouldn’t be worried about time on your first race. Enjoy the excitement and activity. Don’t run with headphones - keep your eyes and ears open so you’re aware of your surroundings. Near the start there are lots of people jostling and weaving in and out - just keep moving forward at a steady pace and avoid the madness.

Smile a lot. It looks better in the photos.

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**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\
**Post date:** [October 1, 2013, 2:36pm UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/78 "2013-10-01T14:36:37Z")

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**Telemark** got it. My personal preference was to arrive about an hour ahead but I tended to seek out smaller(\<500) races. Really big ones you might need to add a half hour or more.

Make yourself a race bag that stays packed. That way you don’t forget something critical.

My basic bag  
2 long sleeve shirts  
2 short sleeve shirts  
Sweatshirt  
Sweat pants  
Tights  
2 pairs short socks  
2 pairs long socks  
Shoes  
Warm hat  
Gloves  
Rain suit  
Food bars(Powerbars, Clif bars, whatever) 3-4  
2 bottles of water 16oz. or more.  
_First aid items_  
Scissors  
Gauze pads  
Tape  
Moleskin  
2 Ace bandages 3-4"  
2-3 chemical cold packs  
Box of Band-aids  
Alcohol wipes

Race bag  
Short sleeve shirt wicking material  
Long sleeve shirt wicking material  
Gloves  
Fleece headband  
Tights  
2 pairs socks(not cotton)  
Extra shorts  
Extra singlet  
Racing shoes (if you use them)  
Wear morning of race  
Shorts  
Undershirt/tights if needed(wicking material)  
Singlet  
Shoes  
Sweat shirt/running jacket  
Sweat pants/running pants  
Gloves if needed  
Short socks (not cotton)  
Fleece headband if needed  
Note that the clothing items in the two bags are not worn for the race. They are backups if you forget something or a drastic weather change.

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**Author:** ![Mollie\_Magill](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/mollie_magill/32/20882_2.png) [@Mollie\_Magill](https://boards.straightdope.com/u/Mollie_Magill)\
**Post date:** [October 1, 2013, 2:40pm UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/79 "2013-10-01T14:40:54Z")

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This will be my second race. I usually run in the evening, a good three to four hours after my last meal. I do need to eat a breakfast, otherwise I get light headed. I’m just wondering what sort of things would be easily digested. I don’t think my usual breakfast of a fruit smoothie and raisin bran would sit well.

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**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\
**Post date:** [October 1, 2013, 2:46pm UTC](https://boards.straightdope.com/t/a-very-august-couch-to-5k-c25k/666081/80 "2013-10-01T14:46:18Z")

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My usual breakfast was a plain bagel and banana. Water to drink. For me, I needed to not eat within 3 hours of the start.

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