Tell me about 5K -- training and running

Miscellaneous and Personal Stuff I Must Share
1

The title pretty much sums it up – tell me about training for and eventually running a 5K. I am in decent shape, although a tad flabby in spots. I don’t run because my boobs are huge. I will be investing in a titanium sports bra for this, but I have decided that I shall run a 5K before the end of the year.

Tell me about your experiences, how you trained and how dead you were after running it. Marathoners stay the hell away – I have no interest in that insanity :smiley:

I have access to my wonderful YMCA, and a girlfriend who will (once she reads her email saying I have decided to do this) gladly help me train, but I also want to hear other people’s stories.

2

I ran my first 5K this year. I too am of the huge-boobed persuasion (major recommendation for Enell sports bras at www.enell.com), and before embarking on this challenge I was completely sedentary, having not slogged through a single mile before.

Even if you are in good shape, you are probably going to find running a challenge at first. A lot of it has to do with pacing yourself–it’s way easy to take it too fast and burn yourself out. It takes a lot of practice to get to the point where you can maintain a consistent speed the whole way through. I still have days where I run out of steam too early and have to stop short of my goal.

I highly recommend the Couch 2 5K program which enabled me to run a 5K in about three months. You’re going to want to commit to running 3 or 4 times a week and steadily increase your distance or time until you reach that 5K mark. When I began I couldn’t even run 30 seconds without getting winded. I didn’t even really believe a 5K would be possible, but I did it, and broke a personal best for time on the actualday of the race. I wasn’t that tired afterward–in fact I went out running the next day and broke another personal record. It took a few days before I hit a wall and needed to slow down.

It was a completely exhilarating experience and I discovered quite a passion for running. Unfortunately I’ve been too sick over the last couple months to be out there pounding pavement in the snow. But I look forward to getting back on track this Spring. I don’t think I was ever so happy as when I was running 3-4 times a week.

3

Thanks for the recommendation on the sports bra – after losing 200+lbs, you can imagine what boobs I have are lethal weapons when they go flying, right?

I actually saw the Couch 2 5k thing, I thought it was great. My one gf runs all the frickin’ time and is always bugging me to commit to running a 5K with her, I am betting NY will hear her squee when she reads my email telling her what I have decided. She works at the Y, so she has a couple of buddies with whom she trains to run. At least one of them is a personal trainer that works at the Y, soooo…

4

Litoris, are you just starting running? If so, go with the Couch to 5K. It’s as good as anything out there.

There are two huge C25K threads that you should go through.

http://boards.straightdope.com/sdmb/showthread.php?t=489824&highlight=Couch

If you been running and you’re looking to improve I can give you a training plan.

I ran track and cross-country in high school and college, raced 5K-25K on the roads, 15-30K on trails since 1976. I currently coach high school track and cross country.

5

I ran a 5 K in Dec after not running for years. I’m overweight but athletic (I ski and hike and bike all the time, I’m just overweight) so for me training was basically finding a good pace that I could run for 40 minutes. I really only did about 8 training runs, then ran the race. I was slow, but kept my 12 minute miles throughout the race and finish without walking. The big crowd helped.

6

runner pat – thanks for the offer. I don’t run currently. Funny thing is, I can walk at a pace of about 3.5 miles/hour normal pace. I just know running it would kill me. I have been reading the other 2 threads, but mostly have been looking for just stories, opinions, etc – not advice as much, although that is also appreciated.

Telemark that’s cool that you finished the whole thing without walking. I think that’s my real goal – to be able to run it. Walking it would be no big deal for me. I don’t even begin to get winded on the treadmill until I hit mile 6 or 7, but running? ROFL, yeh…takes about 3 steps!

7

My experience with the 5K won’t be anything like yours. I have always done considerable mileage so a 5K was easy. It hurts to run an allout 5K but not exhausting. In college I used to double 5000/1500 about 1.5-2 hours apart.

After college I seldom ran 5K as I have little natural speed and I preferred to race at 10K and up.

Good luck.

8

I’d agree wholeheartedly with everything olivesmarch4th said (and strongly second the recommended sports bra). You might also consider investing in a cheap digital watch - if you’re anything like me, knowing when you can stop is important.

For my first 5K, I followed a training program that focused mostly on time (it’s hard to focus on distance at first). The nice thing about the program is that it’s so gradual, it really minimizes discomfort. And if you walk on the days you don’t run or do some other activity, your discomfort will be even less.

It had me starting out with 1 minute running, 1-2 minutes walking. Repeat 6 times (include 5 minutes before and after for warm up and cool down). I did that for about 4 runs, then graduated.

Next was 2 minutes running, 1-2 minutes walking. Again, repeate 6 times with 5 minutes on either side for warm up/cool down. Do it for 4 runs.

Another graduation: this time to 3 minutes running, 1-2 minutes walking. Repeat 5 times with 5 minutes on either side for warm up and cool down. Repeat 4 times.

Next level: 4 minutes running, 1-2 walking, 4 times.

Next: 5 minutes running, 1-2 walking 4 times.

Next: Jump to 8 minutes running, 1-2 minute walk, then 5 running, 1-2 minute walk.

Next: 10 minute run, 1-2 minute walk, 8 minute run, 1-2 minute walk.

Next 15 minute run, 1-2 minute walk, 8 minute run, 1-2 minute walk.

Next 15 minute run, 1-2 minute walk, 15 minute run 1-2 minute walk.

Next: 20 minute run, 1-2 minute walk, 5 minute run, 1-2 minute walk.

Next: 25 minute run, 1-2 minute walk, 5 minute run, 1-2 minute walk.

Next: 30 minute run. By this time, your graduation to a 5K will probably be adding 8-10 minutes on to your time (if that), depending upon your pace. I’m assuming a very slow pace (about a 12-minute mile), though you’re bound to be faster.

After that, I worked myself up to 3 marathons. Since I ran them, I’m kind of back to the beginner’s stage. Tonight I’ll be doing my warm up, 10-minute interval, 1-2 minute walk and 8-minute interval followed by the 1-2 minute walk and 5-minute cooldown.

A few things to keep in mind:

Your lungs will probably feel a bit constricted or almost like you’re stretching your lungs at the end of your runs. You’ll also be out of breath. This is normal. What’s not normal is being dizzy or completely unable to breathe. Same for heart rate - it should definitely be elevated, but your heart shouldn’t be racing.

You’ll probably experience some muscle soreness/stiffness and your shins will be sore. Your lower back may also be sore. Work through that. But if you feel any sharp, shooting pains or find it hard to move, walk or rest.

Getting into the habit of using good form is very important. When I started running, my shoulders tended to tense up and creep toward my ears. I also found myself slouching. Your shoulders should be back and when you’re on hills, you should be leaning forward slightly, but your back should be straight.

In general, when I run, I find it most comfortable to have my arms bent to where my thumbs would brush the waistband of my pants if they were to touch my body. My hands are most comfortable slightly closed like I’m holding an egg in each one. Also, it’s most comfortable for me to come down on the center of my foot - not the heel or ball - when I run. I also try not to waste energy with too much spring - I try to focus it all forward.

My first 5K was great. I ran it slower than I would have liked, but just completing it made me so happy. I was a little sore after, but no moreso than I would have been after a training run. The only other thing I’d recommend is that, if there are hills in the 5K, you should find some hills to run beforehand so you know what to expect.

Good luck! Let us know your progress.

9

Go with the C25K, as others have suggested. When I started running, almost 4 years ago, I could not run half a mile down the street before stopping, with an incredible burn in my lungs and a feeling like I might just die. But I kept at it using a similar approach and ran my first 5K 2-1/2 months later. I’ve since gone on to longer distances, but the foundation of the program is what made it possible.

If you can lose 200+ pounds, you can do anything. I am mighty impressed and tried searching your posts to find a backstory, but I don’t know if you ever shared it. (I got timed out). That’s very inspirational.

10

I run 5k at least once a week these days and I started off just like the rest of you. The best advice that I can give would be to take it very easy the first time you go out. It always really discouraged me how I never got very far before getting winded, so I rarely tried running. The last attempt to start (the one that stuck) I started off reaaaaly slowly and made it much further than I had imagined. So that is probably the best thing I could recommend. You can’t start out too slow. Even if your “jog” is like a fast walk. You’ll probably go further than you thought you could and be motivated for improvement, instead of being disappointed with a low distance. Don’t get me wrong, it is still difficult, but I feel half the battle is setting too high expectations for yourself in the beginning.

11

I ran my 5K the Saturday after Christmas. I had a hard time because I’d gotten the mother of all sinus infections a few weeks before, which not only derailed my training but still has lingering effects on my breathing. Anyway, it went, if not well. My mom, who did the Couch to 5K program with me, got a medal! (She won her age group, which isn’t necessarily that hard when you’re 67, depending on the turnout.)

Anyway, I’ve learned that you can, in fact, do it. I’m signed up for the Pittsburgh Half Marathon the first weekend in May, and I’m planning on running the Marine Corps Marathon next October come hell or high water.

12

I too started with the couch to 5K program last year. I’ve never really run before, though I did try a run/walk program many years ago but failed after starting out too fast and running every day.

I started the program on the 9th August and ran my first 5K on the 12th October. I continued building up afterwards and now run 5 days a week and currently about 35 km/week, I’m training for my first half marathon in April.

The C25K program really really works and I can only recommend it. Together with losing weight, it’s by far the best thing I’ve done for myself ever.

13

The Couch to 5k program is wonderful - I cannot recommend it enough. That is what I started out with, and I plan on running a half-marathon in April.

But be sure you get some good running shoes! Go to a specialty running store, not a regular shoe store. They will watch the way you walk, look at the wear pattern on your current pair of shoes, and recommend a shoe based on that. Most people’s feet roll in or out when walking/running. They can recommend shoes that correct that and will provide the cushion and support you need.

I can always tell if my shoes are wrong or too old - I get severe shin splints and my knees start aching, even after the shortest of runs.

14

I don’t run because I keep on tripping over my dick.

All playful snark aside, the biggest obstacle to exercise success for me is the tendency to think in all-or-nothing terms. If I don’t have time for my preferred workout, I’ll often just say ‘fuck it’ and not do anything. Even if you slip on your plans a bit at times (and unless you have an iron will, you will hehe), just get out there and do something, whatever that something is! (This applies to other things in life as well!)

15

The truth is, I stopped running when I woke up with 38 C’s on my chest in fourth grade. They’ve only gotten bigger over time. I will be wearing a way too small sports bra over my regular bra until I can afford the added cost of a titanium sports bra. But thanks for the laugh, Auto.

I talked to my husband about my plans, and since his run-time sucks major ass (he’s military, and keeps screwing up on his PT because of his run), he’s going to start the C25K with me. We’ve made an agreement that one Tuesdays and Thursdays he will pick up the boy from school so I can go straight to the Y for my workout. I will take the boy with me on Saturdays & he can swim while I run. Hubby will be working out in the exercise room at his work (he works as a tech for the military, so he has access *and * is authorised time for a very nice exercise room) on Monday, Wednesday and Friday.

I will be printing off the C25K schedule at work tomorrow. I want to run for endurance, he needs to run for time, so between us, we should have some fun. (Where’s the eye=rolling, yeah-right smiley when you need it?) I love exercise, but running is one of those things, that when you have big boobs, is more like some kind of punishment than exercise! Wish us luck!

16

I’m telling you, get an Enell. You won’t even notice they’re there.

olives, 38 DDD, finally able to run without busting my nose :wink:

17

Litoris, good luck to the both of you…

oh, and your husband, too. :smiley:

18

Hi there, hope you don’t mind me stopping by to say I started C25k on Saturday.

I wear a size 32 G bra. Yes, they’re huge. But I got a great sports bra, forget the brand now, whereupon they do not even jiggle. I have no discomfort in that area.

In order for me to commence, I did three things:

  1. Called my friend who wanted to do it too, even though she lives 80 miles away, we can support each other by phone.
  2. Invested in proper running shoes. Support goes all the way up or down.
  3. Downloaded ‘podrunner’ - DJ Beatsmith’s podcasts which give musical cues as to when to start running or walking. Superb, can’t recommend highly enough, etc etc. It gives me something else to focus on than counting the seconds and so far I haven’t cheated.

So I know I only started two days ago and only done two runs but I’m well in to it, and having someone to sound off about it too makes the difference!

Good luck!