The weather here is starting to break, and I know that if I don’t start exercising outdoors now, I’ll make excuses about it until the snow starts to fly and I’m absolved for another year. So Thursday night I went to iTunes and downloaded a bunch of free Couch to 5K podcasts, because running seems like sensible exercise, and I’ve been on the couch for, oh, 28 years. Friday morning, I did some stretching (toe touches, piles and lunges) and went out into the world.
First off, I wasn’t crazy about the podcast. The narration is computer generated, and all it does is say, “OK, walk for five minutes. <five minutes’ silence> Now run for 60 seconds <silence> Walk for 90 seconds.” And so on and so on. I think I need more than that to keep me moving, even if it’s just a voice during the running intervals that tells me when I have 20 seconds left or whatever.
I made it through the first half of the workout, but something in my left hip started to feel a little tender during the running intervals, so I did the rest of the workout at a brisk walk. I didn’t have trouble with my right knee, which is where most of my exercise aches and pains arise, or any other part of my body. (I would have expected to get some grief from my lower back as well.) For the rest of the day, my hip bothered me, mostly when I got out of chairs or went up and down stairs.
So, does anyone have a line on another, better Couch to 5K-type program? I’d like more motivation and interaction, and maybe some music to help me set a healthy pace – I’m too lazy to be trusted to set a pace and stick to it. And can anyone point me at a really excellent hip stretch I can do next time? I really don’t want to do myself an injury just as I’m trying to start a healthy habit.
Well first, I wouldn’t dis the program just because your podcast sucked.
I’d recommend not stretching out before your run. I’ve found stretching out before a run doesn’t really help and can actually increase soreness. The 5 minute walk is enough to get the blood flowing and the muscles moving. I’d do the stretches after the run, when your muscles are all warmed up.
Honestly what I would do is see how your hip feels tomorrow. Then I’d wait till the day after and try it again, paying attention to the hip. If it hurts again, make note of it and see your damned doctor. If your hip is hurting when running, a different running program isn’t likely to get rid of the pain. See him first.
I did the C25K in 2006 (and have to start over again because of what I’ll explain in a minute and other things). I experienced knee pain when working out starting around this time last year, and stopping ALL exercising for 5 freaking months didn’t fix it. I still had knee pain (though mostly after I was done). I actually had hamstring tendonitis and the D.O. I went to gave me a cortisone shot under the knee cap. Fixed!
I think there is an almost zombie thread of couch to 5K. I’ve finished it, and I still semi-regularly run (damn weather and classes and work!).
I never used the podcasts, I just made my own running playlist. If you want a podcast that has clear demarcations between parts, I think in the other threads they have links or suggestions on how to splice the stuff around and put your own music.
I got about half way through the C25k and am now just doing 20 minutes runs (there’s a little bit of variation, but twenty minutes is my standard). I love it! Well, let me rephrase that, I love that I can run for twenty minutes. Today, I upped my pace a little and only went for a mile, but I was able to do it in eleven minutes! Previously, my top mile time was 11:56 and I was ten years old when that happened. Alright, enough gushing about how much I love this program; on to practical tips.
Every podcast I’ve found, I’ve hated. I ended up using Garage Band to create my own. If you’re not a Mac user (Garage Band is one of the preinstalled programs on Macs), I’m sure you can find some freebie program online that will allow you to create your own podcast. For me, I knew that I needed upbeat songs that I knew by heart, otherwise I wouldn’t be able to distract myself from the deplorable activity that I was undertaking. I overlayed recordings telling me when to walk and run on the songs at the appropriate intervals and I was good to go. If you need more encouragement then you can add it as needed.
If you’re having trouble with the initial workout, you may want to talk to your doctor about helping you figure out a good starting point. It’s my understanding that the initial run sixty seconds, walk ninety seconds intervals are designed for people with a low lying base fitness level. If you’re body isn’t agreeing with the starting point it would probably be worthwhile consulting a professional to figure out why.
As far as pacing, go slow! When I started the plan, a fellow doper encouraged me to “embrace my inner turtle”. That was, hands down, the best advice I received. When I went slow, I was able to do the workouts, get my heart rate up, but I didn’t feel like dying afterwards. Gradually, I’m getting faster.
Good luck! I’m really happy that I started the program and I hope you keep us up to date on how you’re doing. There are lots of runners on the board and I’ve found them to be an encouraging and helpful bunch.
I didn’t use podcasts but I did this program. I find just having good music works fine. I started about a year ago. Couple weeks ago I ran 4 miles in 45 minutes and this last Wednesday I finally got below 10 minute miles! I did 3 miles in 29.5 minutes! I am also almost 50 so I am pretty happy with that. I think just doing it is the key. It was difficult and frankly often still is, but most days I actually enjoy my run. But I admit there are days I just can’t do it and I am okay with that. But there is something about running 4 miles that is awesome!
I would also agree go slow. I think it is better to get the length and time down and then work on pace. I pushed it too early and hurt my foot and had to go back to 12 minute miles. Now I feel I can do 11 minute miles or less and on good days like this last week can even hit below 10 minute miles.
I’m just starting this program myself, so I’ll come back with more suggestions if I find anything good. I’m looking for a decent podcast because I’ve been timing myself with my cell phone. it’s driving me crazy. So yeah, I’ll try to get back to you. For now, here’s some encouragement: go you!!
I like Rob Ullrey’s podcasts from www.coolrunnings.com. I’m normally not a huge listener of that style of music, but I enjoy it while running. And he’s a real person, not a computer generated voice, so that may be preferable for you. Unfortunately I’m yet to reach the end of C25K but I’m sure he’ll be mighty encouraging when I do!
My wife and I are doing a couch to 5K program. We’re repeating week 3 right now but should graduate to week 4 soon.
I took a look at what the 9 week program was asking us to do and converted it to an Excel program. Then I created my own 13 week program which I think is a lot more sustainable. Let me see if I can get it here and put it up on a shared Google document.
I did the C25K program and am still running. I didn’t use podcasts or anything*, I just counted my steps, my pace was steady enough that I would finish each segment within seconds of the appropriate time. Once the running sessions got longer I started running for distance rather than time.
*I amuse myself with my internal monologue. Normally it just covers off distance markers, motivates me, and sometimes daydreams.
I’m on week 8 of the c25K, but I’ve been working on it on and off for . . .um. . . over two years.
I like the “start running” advice given by a bloggingdoctor:
"Everyone makes the same mistake when starting out: going too fast. When you start, you need to go SLOWLY. So slowly that you could probably walk faster. So slowly that you will feel humiliated if you see anyone you know. "
She’s got more info on injuries and when to seek medical attention, and lots of Q&A from readers.
I transferred my Couch to 5K program to a Google Document. You all can see it here:
Page two is the actual 9 week program. I’ve tabulated up the running and walking times so that I could see how much of each it was requiring. What I found is that it seemed…inconsistent. It would have huge jumps back and forth on running which didn’t seem to be training you to build up endurance. Also, 9 weeks seemed pretty darn fast for literally going from Couch to 5K.
Page 1 is the program I devised based upon what I saw from the actual program. It’s 13 weeks, which still might not be enough time but I’m hopeful.
It’s a much more orderly progression, slowly increasing the running, decreasing the walking, and increasing the total amount of time spent on the treadmill/street each session.
Weeks 1-3 are the same for each program, but you’ll really notice the difference from weeks 4 onward.
Let me know what you all think. Tomorrow my wife and I start week 4.
Very bad advice for somebody not in shape. Please stretch before you do any physical activity. It will help prevent injury and should decrease muscle soreness when actually active.
You can start the warm-up with a good 5 minute walk, just don’t stop it there. Stretch a little before doing anything more strenuous; bend over and touch your toes, twist your hips, stretch calves and tights at a minimum. This only takes a couple of minutes and it can easily prevent a muscle tear if you accidentally roll your ankle or something while walking/running.
And if stretching really INCREASES soreness, well you are seriously out of shape (or stretching incorrectly).
