Let's do the Couch to 5K challenge

[Dasquian Belargic]

I'm sure there are some people here who are fit already, and for whom running 5km would be easy... but I am not one of those people, so I have decided to try out the "Couch to 5K" program: http://www.c25k.com/


C25K, is a fantastic program that's been designed to get just about anyone from the couch to running 5 kilometers or 30 minutes in just 9 weeks. Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. Its secret is that it's a gentle introduction to getting the body moving, starting off alternating between walking and running small distances, and slowly building up until after 8 weeks, you're ready to run 5 kilometers or 30 minutes non stop.

You can find the schedule (for free) on: http://www.coolrunning.com/engine/2/2_3/181.shtml and there are links to music mix podcasts on http://www.c25k.com/ to help! I'm going to be starting this week, running Wednesday, Friday and Sunday with my mother for company.

Anyone else with me? :)

RUNNERS HALL OF FAME/SHAME
Emelie [WEEK ONE] - Tuesday, Thursday, Saturday/Sunday - started 12th May
Dasquian [WEEK ONE] - Wednesday, Friday, Sunday - started 13th May

^ The above may be used as evidence to prod, poke, hassle or indeed encourage said runners.

Oh, and here is an awesome pedometer site: http://www.gmap-pedometer.com/ (thanks Em :D)

[Tear]

I love running. I'm up for it. I need to buy new runners this week too.

[Droo]

I'd do it just to be part of doing something here with you guys but... I hate running. I believe there are two types of people in the world when it comes to health and fitness: those who can run and those who can swim. I fall very much into the latter category. I've never been good at running, short or long distance, but having said that I have always loved long hikes, Duke of Edinburgh's Award expeditions and the like... perhaps it's a question of technique and I'm just running wrong but I think I'll stick to the swimming pool and will be thinking of you while practising my breast stroke! :mischief

[Dasquian Belargic]

I have never been good at either running or swimming :lol My dad used to run competitively though, so perhaps there is a runner in me somewhere... I just need to tease her out, and since we've had decent weather lately I thought why not now? :)

[Tear]

I love swimming too. More so then running. I was fortunate enough to grow up on a lake as a kid. But alas I hates the chlorine in pools.

On another note. I'll be starting this either by the end of this week. Or the beginning of next.

[Emelie Shadowstar]

I'm a swimmer. Yep. Can't wait for the pool to warm up just a tad more and then in I go. :D
...not to mention the lovely ocean...of course that's not so much swimming as getting beat up by the waves as I try and catch a few. rofl.


However...in the meantime...since I've been trying to find more cardio BS to do to *ahem* ...lose some of my winter weight.

I think I may have to give this a shot. The one "podrunner" podcast sounds neato. Hope the music is good. *crosses fingers*

Starting Wed, huh? Think I might be able to do that. Probably will become an evening thing for me. Though expect to find a lot of ranting/whining/griping here about how much I hate it by week 2 or 3. lol

[Dasquian Belargic]

Yeah, it looks like Podrunner has a set of intervals mixes that would work with Couch to 5K (they just call it First Day to 5K). They always used to be high up on iTunes most subscribed podcasts, so I guess they are pretty good!

[Morgan Evanar]

I loathe running, but my mom has a stationary bike. I'm also a swimmer.

[Dasquian Belargic]

I picked up some running-suitable clothing today. Looking forward to starting tomorrow!

[Emelie Shadowstar]

Starting tonight... :uhoh

[Dasquian Belargic]

Ohhh good luck, let me know how Podrunner is :D

[Mu Satach]

I'm in. Started a new 12 week training schedule yesterday, so good timing. :thumbup

Have gym bag with me today and already had planned to head to the track during lunch. Ahhh running. It kills me, but I still love it. :crack

[Emelie Shadowstar]

So...day one over here. The Podrunner cast so far is pretty good...enjoyed the tracks and will probably stick with it until I find I can't stand it anymore. lol

Uhhh..as far as the run went...kicked my ass...I'm still coughing and dying (yay asthma + out of shape!) uhh...but got through it. Kinda spaced on that I live in ...well, basically a canyon. So it's hills, hills, hills...and more hills...even just sticking within a few blocks from home. Don't really want to go down to the local track since I figure I might be getting more out of it this way. :lol

Couldn't keep up with the running the entire time but found that most of the time I had to go back to walking early...the music changed about 3-5 seconds later so didn't feel too bad about that.

Hoping Thurs goes better. :D

[Dasquian Belargic]

Kickass. I am just giving Podrunner a listen now actually, to familiarise myself with how it works... not bad!

[Emelie Shadowstar]

http://www.gmap-pedometer.com/

Annnddd...figure this will help some people :D

You can record/look up/calculate different run routes. OR Just see how you did last run! Apparently I managed to clock in right at about 2.5km so...about halfies for my first half hour? Not bad, I think :D

[Dasquian Belargic]

I'm putting the days people are supposed to be running in the first post, so let me know if you're going to be sticking to a schedule.. that way the peanut gallery can offer encouragemenet and abuse at the appropriate moments :D

[Charley]

I'm gonna finally use this as my excuse to get back into the gym. I'll start on monday.

[Dasquian Belargic]

Week 1 Day 1

http://img.photobucket.com/albums/v210/tehwofl/week1day1.jpg
(pasty white legs ahoy)

I think my facial expression sums it up. After no exercise for a long time, I was unashamedly exhausted by todays run. On the upside, things can only get better.

[Nathanial K'cansce]

Hmm... I've been thinking about starting to run. I just never get the umph and get-up and go.

I did start the 100-push up challenge and just did week 2 day 1's reps today. That's a decent work out. Was thinking about starting the 200 sit up challenge, but after the first day, I realized I can't do a good form crunch to save my life. Once I figure that out, I'll probably start that as well.

I might have to look into this C25K thing and give it a try.

[Darth Turbogeek]

Got of couch

Did 5k

Sorry, had to be a smart ass :)

(First real run an about 4 months)

[Dasquian Belargic]

You? A smart ass? Never! :o

Snack - do eet :D

[Morgan Evanar]

25 minutes on the bike last night.

[Zelenka Lassiter]

:ohno Run didn't happen today. Shin splits = suck and I'm entirely shocked it happened so fast to me this time. Have had them before but that was after a week or two of 5-days a week training. Think it's just the fact I haven't done this in a long while and the body is protesting.

Iced and such all today and tomorrow is happening regardless of how I feel since I refuse to give up on this. May be abusing a gym's treadmill with a friend tomorrow...which...not sure how that'll go, but worth a shot!

[Emelie Shadowstar]

Week1 Day 2...

Conquered! :D

Got to abuse a friend's apartment's fancy shmansy treadmill (I watched Serenity while running. lmao.)

Did much better than I did day 1. Friend also wants to get in shape so we've determined that I will probably be doing the same thing quite often with her and my boyfriend.

All in all, not dying coughing like last time. Feeling damn awesome, actually.

Wheee...

[Miranda Tarkin]

First week done :D weee

[Dasquian Belargic]

Week 1 Day 2 dooone.

Today was a million times better than last time. Having music to pace myself to was a huge help.

[CMJ]

Good going guys! I've been a runner for a few years now - think I go about 3 miles a day. Never really calculated it so I'm not sure exactly. Ran a 10K about 6 months ago in 49:05 - was pretty pleased with myself.

I was thinking about trying a half marathon one of these years.

[stevenvdb]

I eat well enough, but my bod is a soft mass of lazy. Maybe I should grab the stroller, slap a baby on board sticker on it and go for a stroll. :)

errrrrr..tommorrow.

[Miranda Tarkin]

Week 2 - Day 1 done :D

[Morgan Evanar]

Been on the bike again. Next bike day: Monday, right after work.

[stevenvdb]

I pushed my daughter around in the stroller a bit this morning, while the day was still cool. (Will get up to 100 degrees on the fiery heat scale, today)

Definately a "clothing-optional" day. ;)

[stevenvdb]

Puffed around the block for around 25 minutes, did maybe 2.5 - 3 miles.

Note to self: get a cheap pedometer or sign back up so you can use the treadmill at the gym - sillybutt.

From the Just For a Bit of Fun Department. :

Thing is, my cousin and I,on a lark, signed up to be contestants on the Amazing Race. (Yeah, I'm always doing silly or pretentious stunts like that, despite my pretense of timidity, always have. you have to put yourself out there.) While it is unlikely we will get picked, I can just imagine myself trying to haul my short little heinder across an airport terminal in my current state. Oh, man.. ;)

Looks like no time for squishsquish today, either.

[Morgan Evanar]

Did not make it onto bike, am disappointed in self.

[Mu Satach]

Finally worked out my new training schedule.
Mondays (cross training), Tuesdays (run), Thursdays (run) & Saturdays (run).
Will be trying to get 2 - 3 miles in per run.

See how it goes this week. Last week was a bust, was a lazy ass.

[Dasquian Belargic]

I am going again tomorrow (FINALLY) for Week 1 Day 3. Various.. things.. got in the way of me going before now - but I can't wait to go again!

[Emelie Shadowstar]

Week 1 officially done.

Haven't figured out if I'm enough of a sissy to try and double the weeks and drag it out for 17 weeks instead of 9 (wouldn't double the last, obviously)

Think I'll go for day 1 of week two and see how it goes. if I feel like I'm dying before 3/4 of the way through it...may drop back down. lol

[Wyl Staedtler]

I am officially VERY PROUD of all of you.

Perhaps I will mail out congratulatory macadamia nuts when you have reached your goals.

:dance

[stevenvdb]

On day three of my first week, I sat-eth for much of my free time and my body much appreciated the return to it's old routine.

(Hey, but I voted! :P )

Today, I think i'll try to ease my way back in with an easy walk. I'll see how it goes. I'm not exactly following the schedule set out, mainly just trying to get three days a week semi-consistent exercise. I'm already ahead of my quota ,I figure, so I'll have to throw in some lazy days..well, as much as taking care of a two-and-a-half-year-old and household maintenance is lazy....

[Dasquian Belargic]

I am officially VERY PROUD of all of you.

Perhaps I will mail out congratulatory macadamia nuts when you have reached your goals.

:dance

Oh god I have to finish this now, just for those nuts :ohno

[Wyl Staedtler]

When you're running just go nutsnutsnutsnutsnutsnuts and watch those miles fly by.

[Dasquian Belargic]

Week 1 completed.

Today... running with a hangover was not fun. Think I am going to try the Week 1 intervals for another day, just to make sure I can handle the switch over to Week 2.

[Miranda Tarkin]

Oh you crack me up Jen. Running with a hangover.

I usually use certain womanly things as excuses to not exercise. (I don't care if that was TMI or not :p)

HOWEVER .... Week 2, Day 2 DONE! :D

[Dasquian Belargic]

I spent all day moving as little as possible, so it was a major system shock to be out in the rain running when my head was pounding. Still, I had already missed finishing off Week 1 on a couple of days so it had to be done.. don't want to get too far behind after all!

[Miranda Tarkin]

Week 2 completed :D

[Dasquian Belargic]

I was up way too late last night, getting excited about the rave :ohno so when it came time to run today I just wasn't up for it. Going to go in the morning, tomorrow.

[Emelie Shadowstar]

I was up way too late last night, getting excited about the rave :ohno so when it came time to run today I just wasn't up for it. Going to go in the morning, tomorrow.

Lmao you and I are excuses queens. :p

I was supposed to start up week two yesterday and didn't feel up to it so instead I played the distance ski jump game on wii-fit. :lol

[Dasquian Belargic]

I even ate pizza tonight. I'm terrible. :(

[Mu Satach]

Shake it off and get your butt out the door again. =)

the longer you wait and beat yourself up over it the harder it is to get going. You've got some good momentum started, don't let it fade away. Just lace up the trainers and head out the door.

Update - Week one almost done. Still have tomorrow. Even took the stairs a couple of times this week.

[stevenvdb]

When your weeks become your months, your months become your years, the dreams of your years become - things in this life you will never get to experience.

I finished my first week with a well-orchestrated, dutiful wimper.

Haven't done squat the last couple of days, but tommorrow I have some free time and hopefully will jumpstart the next week anew, before descending into the lazy again. But, I'm doing it - that's the main point. :)

[Mu Satach]

Ah... if you're whimpering - your over doing it. Ease back a bit, so you don't kill your joints. I use my heart rate to monitor my exertion so I don't kill myself. =)

week one
5/24 - rest
5/23 - 25 min. - walking
5/22 - 20 min. - walk/jog
5/21- 45 min. - walking
5/20 - 35 min. - walk/jog
5/19 - 18 min. - walking

Not sure on the distance. My ipod nano died (I like the Nike+ thing, but I'm waiting to see what gets announced at wwdc next month before I decide to replace my nano. I might be able to get one of the 4th gen on sale if they unveil a 5th gen next month.) In the mean time I haven't dug out my old pedometer yet.


I'm going to go check out a running club this week. They have "fun" runs every week during the spring/summer.

[stevenvdb]

But...It's really not so much that I overdid it, really, though I admit day two probably/(certainly?) was perhaps a bit much for someone who has been fairly sedentary for the last several weeks, like myself. :) I just had already gotten my planned three days in for the week, anyways, so I just didn't feel like doing it and found/invented reasons not to. ;)

Me no ouchy, no heart sploded, me fine.

But...I do need to better manage this and find creative ways to keep distractable me motivated.

(and, MU, you are right about the joints.. and better pacing oneself. I'll take it easy out there. =P )

AND, yeah, I'm gonna need some form of pedometer/monitor. I REALLY need some more comfortable shoes.

Today I managed to get a little walk in for day one of week two. About 20 minuters worth, fairly lerisurely. Think i'll try something a little different next time, perhaps try to get a nice little swim in. :)

So to make it easier for me to find it. :

Week 2:

Day:

20 minutes walky.

[Miranda Tarkin]

Week 3, Day 1 - DONE :D

[Dasquian Belargic]

Since I wasn't exactly confident in my ability to run Week 2, I'm on Week 1.5 at the minute - today was the first day I ran all the way through and didn't feel totally beat at the end, so I feel progress has been made!

[Emelie Shadowstar]

:D Yay for.......everyone else. :ohno

I've already kinda fallen off the wagon (surprise, surprise) Hopefully now that I'm going to the gym with friends on a regular basis they can keep me doing it. I plan to kinda do a week 1.5 (rofl) myself tomorrow and Friday and hopefully can take on Week 2 finally starting next Monday. *keeps fingers crossed*

[Miranda Tarkin]

Week 3 day 2 done!

[Mu Satach]

MOVE IT!
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/0x3W6hutEj8&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/0x3W6hutEj8&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

[Miranda Tarkin]

OMG I love that part of the movie :eee

[Mu Satach]

I've made that my power song this week. :D

[Dasquian Belargic]

Out again tomorrow night.. stepping up to Week 2 at last.

I didn't feel at all achey today after yesterdays run. Taking that as a good sign.

[Dasquian Belargic]

Ah you motherbitch.. I ran into a nettle patch by accident today >_<

Otherwise, nice run. Really warm tonight with no breeze, which made it a little tougher than last time, but I feel I am definitely getting better.

[Mu Satach]

oy - pushed it a bit too much last night - just over a mile up a hill and then back down - was so nice went further than I expected - left heel complained tonight... and very little energy at the track, but rockin on through my 2nd week. It's nice seeing little check marks on my calendar instead of x's.

[Miranda Tarkin]

Week 3 done :o

[Trudy Bennett]

:lol I told Jen this but it's so true... I'm so torn between cheering you on and going "BOO! Overachiever!"

:D I'll cheer anyway. Go you! Inspiration to us slackers! lol

...hopefully I'll be finishing out week 1.5 today and can actually start up week 2 on Monday. :ohno

[stevenvdb]

Only one day this week as this was a week of the Flu at my house. Still feeling pissy and agitated. Will hopefully get back to it sometime in the next few days.

[Miranda Tarkin]

:lol I told Jen this but it's so true... I'm so torn between cheering you on and going "BOO! Overachiever!"

:D I'll cheer anyway. Go you! Inspiration to us slackers! lol

...hopefully I'll be finishing out week 1.5 today and can actually start up week 2 on Monday. :ohno

Awww :) I appreciate it :lol You two are funny

I did whack my knee but good on the side of the bed. It's bruised like a mother fucker and of course since the bruise is on the knee, it hurts every time I bend it. As I told Jen... I WILL SURVIVE

... with Motrin and ice

[Dasquian Belargic]

Week 2 Day 1 done finally. and in hot hot heat.

*melts*

[Mu Satach]

week two:
mon - lzay day
tues - 30 min. 1.47 miles
wed - 51 min. 2.41 miles
thurs - 26 min. 1.2 miles
fri - 24 min. 1 mile
sat - reading

so, I ended up skipping mon. & sat.

but spent about 3 hours sailing sunday, so upper body got a bit of a workout

begin week 3 tonight

[Miranda Tarkin]

so yeah... my knee is hurting SO bad :cry ... so going to the doctor tomorrow to make sure it is just tissue damage and nothing bad. but it's getting worse so I rather get it checked out.

I'm a nurse and I know I should, but I was wrestling with myself in making an appointment. how said is that @_@

I did do the right thing.... right XD

[Emelie Shadowstar]

My right knee is once again angry at me but I managed my week 1 restart. Did a LOT better than I did last time around so hopefully if I stick with it I'll actually be able to move on. lol

[Mu Satach]

stretch for knees
http://www.runnersworld.com/article/0,7120,s6-241-285--13106-0,00.html

tape for knees
http://www.runnersworld.com/article/0,7120,s6-241-286--13018-0,00.html

build a better knee
http://www.runnersworld.com/article/0,7120,s6-241-285--11555-0,00.html

running form
http://running.about.com/od/howtorun/tp/runningform.htm

Everyone starting out should be focusing more on their form than time or distance. Improper form will take you out, fast. I've blown my knee, ankles and more over the past few years - and a bag of frozen peas makes an awesome cheap ice pack. (At one point I got to where I couldn't walk a few years ago.)

Top 10 running mistakes (I've done all but one of these.)
http://running.about.com/od/runningforbeginners/ss/runningmistakes.htm

If you are in pain, your over doing it. (Pain vs. Mild soreness) Recover and figure out what's going on before pushing yourself again. And walking is always always a great way to keep up the activity while easing off on the running if need be.

I feel like a mom now. Just worried about you all and your knees. Knees are important. :)

[Emelie Shadowstar]

My knee annoyances are basically old injuries from Jr. High Softball coming back to haunt me. :|

The tips though are awesome...

I like the 10 mistakes one... lol Kinda making me go "oh...oops." Thankfully only on one...but I give full credit to the trainers I work with every day on that one who have corrected me on a bunch of stuff already. lol

[Dasquian Belargic]

My right knee is once again angry at me but I managed my week 1 restart. Did a LOT better than I did last time around so hopefully if I stick with it I'll actually be able to move on. lol

:) Good stuff (well, not the knee obviously). See you on Week 2 soon ;)

[Miranda Tarkin]

Well my knee injury is from whacking it on the bed post late last week. >_> then it gave out the next day, and I worked out before all that happened :( that is why I am concerned but the tips are helpful when I get back into my running!

[stevenvdb]

That's it...I don't care, I'm sleeping in today...the bed just feels too good this morning.

:::begins lolling:::

I'll worry about the other thing this evening. :D

Besides Gabby is asleep beside me, no need to start the day too early. ;)

[Mu Satach]

I'm paranoid about ankles and knees. :D

[stevenvdb]

I was gosh-golly heckfire on my knees when I was young..an almost abusive level of training back then..one day soon it will probably come back to haunt me, I'm sure. :( So far things are going pretty swimmingly. :)

Didn't do anything last night, but set off early this morning and got a good hour walk in at a pretty good clip, getting back in before the sun had risen too far into the sky.

[Mu Satach]

Lost myself in the run last night. Ahhhh... it was after a rain storm, the night air was cool, the breeze was hitting my face as I rounded the track. The scent of blooming trees was in wind.

Bliss...

Didn't realize I did an extra lap until it was over and I looked down at the number of laps on my stopwatch. =)

I love running.

[Callista]

I started the C25K yesterday! WHOOT! I had fun :) um...I have a Podcast I use...I'll have to write down who's when I get home. It's techno music basically and the guy tells you when to run and walk and all that jazz. I like it alot!

[Callista]

"Podcasts for Running" by Robert Ullrey - can be found on iTunes for Free

[Emelie Shadowstar]

I'm just about the most enthusiastic I've been about this thing than I have been the entire time as I managed to complete it without feeling like I was going to die. A little bit of form improved upon thanks to a link that Mu supplied I think really helped.

:D Looking forward to Friday's run at this point.

[Mu Satach]

a very slooooooow mile today - but week 3 is almost done

[stevenvdb]

Just didn't get around to it today, but will try to get out early this morning.
--------------------------------------------------------------
Done did. ;)

[Dasquian Belargic]

I did week 2 day 2 tonight and it was painful.. though not exhausting. My knees were really stiff for some reason :/

[Emelie Shadowstar]

Mmm... week 1 redo finished :)

[Emelie Shadowstar]

Week 2 day 1 is over....

sufficiently kicked my ass :x

[Nathanial K'cansce]

So I really wanted to start this a a week and a half ago, but I ended up breaking my toe and couldn't even walk on the foot for a couple days. I'm still trying to get back to walking correctly on it. Also, a cold thing.

My 100 push-up challenge went tot he dogs too. I couldn't get past week 2 day 3's last minimum required rep... and then I went on a minivacation and kinda.. stopped. Had to start that over as well. =/


Maybe this weekend I will start the running thing. Cause I really want to. Even if I start on the treadmill here.

[Mu Satach]

argh - was lazy on Monday, could have gone for the walk/run

told myself today I'd do it... well a huge downpour hit right when i had time to run, now far too cold (don't have cold running gear) and I have to be up at 5 AM tomorrow for work. =\

will be thursday before I think I can squeeze a run in this week. not good at all.

[Morgan Evanar]

Not doing so good, I really need to just get home and get on the bike. Last pedaling was Saturday.

[Morgan Evanar]

30 minutes, on the bike, kicked my own ass and added ".3" miles to the last ride, same settings.

[stevenvdb]

Like many here, I've been run over by the wagon this week. Will try to get out this morning for at least a walk.

[Droo]

I might actually try doing this now. I swim five times a week for an hour, usually getting in about a hundred lengths, and I'm finding it doesn't feel enough anymore and for some reason I have this craving to become a good runner. There's this 15km walk we did each year for a school fund-raiser, it was along the coast and wound through woods and nice quiet neighbourhoods, and I remember some lads from my year running it instead. Back then, that was an impossibility for me, not because I was unfit - that was far from the case - but because I've never been able to run well and certainly not for long distances. Now that the sun is here, I want to aim for that run.

I'm going to have a crack at a little run first thing on Sunday morning while the streets are quiet and see what happens. Since this is new territory for me, if anybody has any advice to share for a fledgling runner wannabe, please feel free to share. And wish me luck!

[Dasquian Belargic]

Make sure you have appropriate footwear. That seems to be the biggest issue. Go into a shop that stocks running shoes and ask someone who knows what they're talking about to recommend the right kind of shoe for your foot shape, to make sure you are getting the right kind of support.

Otherwise, pace yourself and do intervals of running then walking (etc) if - like myself and Emelie - you find running long distances tough going ^_^;

As for me I haven't run this week really because.. well, I blame my womb. Running will commence again either this weekend, or the start of next week.

[Droo]

Make sure you have appropriate footwear. That seems to be the biggest issue. Go into a shop that stocks running shoes and ask someone who knows what they're talking about to recommend the right kind of shoe for your foot shape, to make sure you are getting the right kind of support.

I was going to simply run in an old pair of Reebok Classics. Are running shoes immediately neccessary? I remember checking them out and the cheapest I saw was £60 and right now I really don't have that kind of money to spend on a new hobby.

[Dasquian Belargic]

If you are planning on running regularly, yes, it seems like they are essential. You can really mess your self up with a pair of shoes that don't support you properly.

http://www.runnersworld.co.uk/news/article.asp?UAN=481 < give that article a look. Nike Dart's are a cheap option, if you have normal shaped feet. Also keep in mind that you don't have any other kit to buy, so it's better to invest in decent shoes now rather than end up with shin splints or somesuch later.

[Droo]

Do you reckon the first week without proper running shoes will be alright? I get paid a week tomorrow and if I'm enjoying the running, I'll definately get myself a pair, and having just checked my footprint it turns out I'm biomechanically efficient. :smokin

Oh, and also, I was wondering how you choose your running routes and what you look for in them? I'm quite fortunate in that a five minute's walk from my house takes me to the local park, and it's pretty huge, so I'm going to do my running there. The idea of jogging alongside a busy road full of cars is totally unappealing to me.

[Dasquian Belargic]

Running on concrete is bad for your legs, tarmac is only slightly less so.. so if you have a trail/park route you have access to, use that. "Off road" terrain is much kinder to your legs, since it has a more give.

I wouldn't like to say whether you could or couldn't do a week without proper running shoes - I'm not an expert by any means - but I imagine that so long as you weren't covering any great distances, you would probably be alright. Obviously if you felt any pain coming on, I'm sure you'd stop anyway before you did yourself some injury.

[Droo]

Yeah, I'm going to be taking things very slowly anyway, as I said at the start of the thread, I've never been a runner. I'm going to be following the C25K timetable to the letter so for the first week it's going to be 60 seconds jogging and 90 seconds walking, rinse and repeat, for thirty minutes.

And as for the park, I think the path that runs around it is made from tarmac or something similar but there's nothing stopping me sticking to the grass alongside it. I'll give it a go on Saturday morning, I'll probably get to the park shortly after 8am and the sun had better be cracking the flags! :shakefist

[Mu Satach]

A few years back I went for a pair of cheap shoes. Developed <a href="http://en.wikipedia.org/wiki/Plantar_fasciitis">plantar fasciitis</a> for my troubles. I literally couldn't walk. Had to spend months working on getting that problem all worked out.

A friend of mine keeps two pairs of shoes and alternates between them to give the cushioning time to expand, thereby extending the life of the shoes. Also you will need to keep track of your mileage on the shoes so you know when to replace them. (I keep meaning to do that as well, haven't gotten around to it yet.)

You don't have to spend a fortune, but a good set of shoes are priceless.

<a href="http://www.runnersworld.com/article/0,7120,s6-240-490--12954-0,00.html">Running Shoe FAQ</a>

<a href="http://www.runnersworld.com/cda/shoelabshoefinder/1,7154,s6-240-325-329-0-0-0-0-0,00.html">Runner's World Shoe Finder</a>

[Darth Turbogeek]

You do NOT need a proper running shoe. Most of the articles on this subject are sponsored articles by the manufacturers and real scientific studies ARE showing that in fact bare fete are the best thing to run in. Of course, this is not good in regards to things on the ground that may cut your feet - so you do need to have some sort of covering. Use what you feel comfortable in.

And in fact I dont use real runners anymore and I have done 25km races. In fact I ued a new set of properly fitted runners for the first race and ended up in agony - the best set I have is a daggy years old falling apart things that are just simply good protection for my feet and that's it. In fact the best thigns I have are these hiking shoes that are heavy, tire my calves out but are just great at protecting my knees.

You might notice runners who clock up many MANY kms simply settle on a shoe that feels good to run in and screw the BS about fit. And then dotn injure themselves. You have to understand that a running shoe very quickly is belted out of the desired shape and well.... just becomes like any other shoe. What is really important is the impact cushion AND also your own technique. If you have a dodgy technique you will injure yourself, this i think is much more important to learn how to run.

As for training areas - yes, stay well off concrete or tarmac if possible. Grass and a park is the best.

There are two things I like here in this thread - a really good program that is easily achieveable that is not a fad and also journalling of progress. Two VERY important things. Keep going :)

[Dasquian Belargic]

If a shoe feels good, presumably that's because it has a good fit, though? o_O I would assume the two go hand in hand. If you have high arches, you need a shoe that is tailored to that foot shape for it to feel comfortable. And generally, your bog-standard trainer doesn't provide the kind of impact cushioning necessary for long periods of running.

I'm not suggesting you should buy something extravagant - my Nike Dart's were only about £35 - but I don't think it's unreasonable to say that owning a decent pair of shoes is necessary.

[Ryan Pode]

I run a $20 pair of cross trainers from Sam's Club. I have been for the last year. I've been running on asphalt, on dirt, on polyurethane outdoor track, on mondo, on field turf, on astroturf and grass. I've never had a problem. Don't be so whiney.

[Emelie Shadowstar]

A cramp in my calf that ran all the way up to my knee cut my run short at 20 min. I'm actually angry about that. lmao. So week 2 day 2 shall have to be redone this weekend >:

Ha...forgot to add that I supplimented the last 10 min by using some of the weight machines....and I haven't done weights in forever and a half and I think my legs are going to fall off now. :lol
Tomorrow is gonna suuuuuuckkk

[Tear]

I got a bad calf cramp leaving a concert I went to last night. Although I think dehydration played a large part in it.

As for shoes. I've tried running in a normal pair of everyday walkin' around shoes. I think I lasted about 4-5 weeks before my ankles really started hurting to the point where I couldn't run on them anymore. I was also running on concrete too so that couldn't have helped any.

I think if they're designed for running it should be fine. The better shoes just tend to be lighter and made of more forgiving material that's got some give and isn't cheap plastic.

[Mu Satach]

Regarding turfs, I've recently started branching out. Most of my jaunts over the past few years has been on tracks, indoor and outdoor. Recently I ran a wood chip trail at a local park and that was very interesting. Worked a ton of small muscles from the knee down. Very different.

Also, I think everyone should just for kicks find a soccer/football field and run barefoot at least once. It's quite the experience to feel the damp grass blades slide up between your toes. :D

Make sure it's a well maintained field so there is less chance of divot holes, thistle type plants with pokey bits, rocks, sticks and dog doo to trip one up and impede the fun. Oh, and watch out for sprinkler heads along the perimeter. I suggest running along the inside of the field. As soon as it warms up again I think I'm going to do it again. =)

[Morgan Evanar]

I'm thinking about biking to work 3 days a week. It's about 10 miles and most of the route doesn't have a lot of cross streets. Going to find out Sunday morning how long it takes etc.

[Droo]

OH GOD TACKY DANCE MUSIC! IT'S BAD ENOUGH IN CLUBS! ANYONE WHO LISTENS TO DANCE MUSIC ANYWHERE OUTSIDE OF A DANCE CLUB OUGHT TO BE HUNG, DRAWN, AND QUARTERED! REST ASSURED, WHEN I AM RUNNING TO THIS CRAP FIRST THING TOMORROW MORNING, I WILL BE ENVISIONING YOUR SLOW AGONISING END!!! :verymad

[Dasquian Belargic]

I never really listen to the music, to be honest. I just listen for the beat.

That being said, there are multiple podcasts you can pick from if you Google around :mneh

[Emelie Shadowstar]

:lol :lol

I think I even came across a thing the other day that was actually just the timed chimes for when you should start and stop running and you could use a fairly simple music mixing program to overlay any music you wanted under it. I might have to refind that link and post it...

[Dasquian Belargic]

I would use something like that ^ but at this point, I still find myself needing the beat to pace myself. Though I have noticed that some of my own music possibly has the right bpm... lots of tracks by Pendulum, for instance, seem to have the same bpm as the running tracks in Week 1 and 2.

[Droo]

I'm doing this now. I'm going to have a go with this Audacity program and overlay it with some of my own music. It's a shame though, this guy sounds like the stuttering lovechild of Microsoft Sam and Stephen Hawkins. And as for bpm, I'd never given it much thought, I'm not sure how fast I'm going to run so I think I'll just go with some Lemon Jelly tunes to chill out to on a, hopefully, sunny Saturday morning.

This venture of mine may get off to a bad start, I've developed something of a trapped nerve sensation at the top of my thigh when I'm swimming, it could be the femoral nerve, and occassionally when I'm walking or sitting, I get that sharp trapped nerve jolt in my thigh. It's not that painful, just annoying really, but if it starts happening when I'm running as well, I may have to get it looked at and slow down. If that becomes the case I'll be extremely annoyed but I'm not stupid enough to do myself an injury, but from experience I've had a trapped nerve in my back a couple of times and it tends to pass with time.

[Darth Turbogeek]

I'm thinking about biking to work 3 days a week. It's about 10 miles and most of the route doesn't have a lot of cross streets. Going to find out Sunday morning how long it takes etc.

I've found a good one to work now - 25km, resonably flat with some fairly steep hills, took me just under an hour last night. I'm going to leave the car at the office twice a week and just ride instead.

Also got my gym stuff to do so..... back to being where I was before August last year soon.

[Ryan Pode]

Droo. Man up. No pain, no gain. Your first time exercising after any layoff of even a couple of weeks, you will experience pain. As long as you can keep moving, keep moving.

[Mu Satach]

I'm doing this now. I'm going to have a go with this Audacity program and overlay it with some of my own music.

I like to make my own playlists, with different tempo's for the intervals and go by ear as far as bpm. I really don't want a voice in my ear telling me when to run and when to walk, or a chime as long as the music changes I'm good. Plus, some of my movie soundtracks have nice little fast paced 1, 2 and 3 minute snips of stuff I can just drop in at the appropriate moment.

I'll be re-doing week 4 starting tomorrow. Spent too much time this week avoiding the rain, not avoiding the rain and hauling stuff all over the place, working 10-12 hour days. Though today was nice, only 6 hours of hauling equipment back and forth, left and right, up and down, in and out.

[Droo]

Droo. Man up. No pain, no gain. Your first time exercising after any layoff of even a couple of weeks, you will experience pain. As long as you can keep moving, keep moving.

Please don't patronise me. While I may be a novice runner I'm certainly not without experience in general fitness. Frankly, I think this boorish mentality of keep going until you injure yourself is ridiculous and I don't humour it.

[Ryan Pode]

You're not supposed to hurt yourself, but there will be pain. There is always pain. You just have to work past it. If you ease up ever time there is pain you will never reach new plateaus.

[Dasquian Belargic]

Good luck with your running, Droo :) Looking forward to hearing your first C25k progress report!

[Morgan Evanar]

If you're swimming and it works, stick with it. Running is hell on your body.

[Mu Satach]

I work with a guy who's been running since high school. He's pushing sixty and is in great shape. Over the past ten years the only injuries I've seen him with are ones resulting from accidents. I've also met several other people from the local city track club who are in their 50's and 60's who seem pretty happy and fit as well. They routinely log more miles in a week than I do in 3 months. This leads me to believe that it's only hell on your body if you don't take care of yourself and like any sport, choose to remain ignorant of the potential risks involved and how to mitigate those risks.

Did a half mile today in light rain, right before a major down pour hit. Whee! I think I need to get some rain gear... this is not normal Utah weather.

[Ryan Pode]

I work with a guy who's been running since high school. He's pushing sixty and is in great shape. Over the past ten years the only injuries I've seen him with are ones resulting from accidents. I've also met several other people from the local city track club who are in their 50's and 60's who seem pretty happy and fit as well. They routinely log more miles in a week than I do in 3 months. This leads me to believe that it's only hell on your body if you don't take care of yourself and like any sport, choose to remain ignorant of the potential risks involved and how to mitigate those risks.



You've more or less hit the nail on the head. Your body is designed to run. If you're inactive and beginning to be active, your body will hurt that's akin to a motor needing time to warm up on a cold day. Your body will adjust very rapidly to running. Now in other areas of exercise, say weightlifting small injuries there are serious because your body isn't designed to lift weights.

[Wyl Staedtler]

Couldn't agree more, Mu. My dad is 65 and he gets in anywhere from 30 to 40 miles a week and hasn't had an injury for years - and he'll freely admit that most of those happened when he overworked himself. He looks incredible and is in awesome shape. :)


Oooh, isn't running in the rain fun? :D

[Darth Turbogeek]

Oooh, isn't running in the rain fun? :D

No, it's misreble and it sucks. So is cycling in the rain.

Swimming in the rain tho.....

[Morgan Evanar]

Running in the rain here is nice. It's so warm.

[Dasquian Belargic]

Running in the rain isn't so bad. I prefer it to the heat, actually.. I don't get tired so fast. Plus the smell of the park when its damp and woodsy is :love

[Morgan Evanar]

Sunday ride is out, I'm too damned tired from moving my parent's office and my bed adventure.

Moving the entertainment unit today, and several chairs and the sofa and the @_@

[Miranda Tarkin]

I should be cleared by the doctor next week for my knee and I can start working out again. The brace I got was well worth the 85 bucks! I will wear it for working out too :)

I have to repeat week 4 tho.... grumble

[Daria Nytherciria]

Okay my womb is done being a bitch. Running resumes tomorrow night.

[Navaria Tarkin]

Okay my womb is done being a bitch. Running resumes tomorrow night.

Good to know we're not pregnant! /IC

[Daria Nytherciria]

...is there something you haven't told me? :uhoh




:lol

[Mu Satach]

mile and a half in the rain again - like the rain when it's light and cool, not so much if it's a down pour, was light. :)

Took it a bit slower than usual. Right knee was off... in fact my whole gait was wonky today. I think I vaguely remember landing a bit awkward as I jumped off the equipment van on Friday.

I'll pull out my knee brace and truss it up a bit if it still feels off on Tuesday.

[Callista]

My running kind of fell by the wayside as it's been raining/thunderstorming nonstop for the past 2.5 weeks ;_; and I can't run on the treadmill 'cause they're doing construction and it's now covered in plaster dust (I prefer outside anyway).

Going to hopefully resume soon! Probably just need to start over - lol...

[Emelie Shadowstar]

Managed to get through about 20 min of the Week 2 program again before pain started setting in again...not the good kind of muscle burn either...betting it's because I took like 4 days off. Still managed a mile and a half so don't feel too bad about that.

So...now I'm just on "Week 2" and will be until I can run it without difficulty... I figure that'll be best than being completely out of breath and feeling like I'm dying the entire run. :lol Maybe I'll actually enjoy it that way!

[Mu Satach]

sloooooow interval workout, knee is better, but still off
1.6 miles in light sprinkles

[Mu Satach]

knee's good again - 1.3 miles
week 4 complete
need to make new playlist for week 5

[stevenvdb]

Haven't gotten proper cardio for up to wards a week, now.

Suckage.

Been distracted with a few other things else, lately. :/

[Dasquian Belargic]

Whhhhew. :x

Ran today, running again Wednesday and Friday. Need to get on this mother.

[Miranda Tarkin]

I ... shall return to this tomorrow!

[Mu Satach]

Playlists ready - Week 5 Begins tonight!

On a side note - the jeans are getting loose again. Yay! Haven't done any measurements for a few weeks. Probably should do those again soon.

[Emelie Shadowstar]

Run today was weaksauce. :|

But guess that's what I get for taking a few days off and eating absolutely horribly. lol.

2 and a quarter miles...wasn't HORRIBLE...but could have been much better.

[Mu Satach]

missed my run last night - was a long day of running around doing lots of things yesterday, finished up very late. Headed to the library to return a few books, then ended up watching a dress rehearsal the Salt Lake Capoeira were doing outside the library for the Arts Festival that's this weekend. Ended up watching them for 2 hours.

Run scheduled for tonight in the park.

[Mu Satach]

week 5 done - logged 1.6 tonight

on to week 6!!!

[Ryan Pode]

I started running daily in the second week of may, after a very long layoff, and after about six weeks of it, I managed my first 10k. Then I promptly remembered why running sucks.

[stevenvdb]

OK, I go back on the shtick this week, starting...sometime..

[Mu Satach]

2.3 miles last night, and am repeating week 6 again this week, work interrupted the second half last week, don't quite feel up to moving on to week 7 yet.

feeling quite spry these days with a hop in my step

[Mu Satach]

Another week down, at the half way mark on my program. Finally up to 2 miles in about 35 min.

Beginning speed intervals this week. Nice to have a bit of a change up.

[Tear]

So I've hit a bit of a road bump in my running. Started about 2 weeks ago. I was running and near the end of it I noticed the sole of my foot, or more accurately the right side of it near the ball of my foot, was hurting. I figured it was just a little sore so I ignored it.

Then a few days later on my next run (I rested for 3-4 days) I had started out fine but near the end I could barely put any weight on it. The pain starts on the side and works its way all the way up to my ankle.

I then helped a friend of mine move which only antagonized it. That was about... a week ago and its gotten better but i can still feel it if I walk on it for too long. Weird thing is I have no idea how it happened. It just started hurting. Although I might have stepped on it funny, who knows.

Either way I've benched myself from running for another 3 days just to be safe. Boo urns.

[Mu Satach]

I have never been so happy for a rest day than I am today. =)

Over did it last night going up one of the canyons here, did double what I planed just because it was so pretty. I didn't want to turn around and go back. Last 10 min. of the run my left knee was telling me it had been far too much. I'd do it again though... just turn around 5 to 10 min. sooner than I did.


So I've hit a bit of a road bump in my running. Started about 2 weeks ago. I was running and near the end of it I noticed the sole of my foot, or more accurately the right side of it near the ball of my foot, was hurting. I figured it was just a little sore so I ignored it.

If by the right side, you mean beneath your big toe, then what you've described sounds like you've stressed your <a href="http://www.foot.com/info/cond_sesamoiditis.jsp">sesamoids</a>. But, if not then depending on which bones and ligaments are the ones hurting it could be a couple of different things. Feet are amazing. There are over 100 muscles and tendons in the food and ankle and 33 joints.

When I have pain I find the <a href="http://www.podiatrychannel.com/anatomy/index.shtml">the area that is hurting</a> then google the bone or ligament name with "pain" and "running." More often than not I find out what I was doing that caused it and treatment. (after digging through the crap that comes up from sketchy looking sources as well.)

And always, ice it, stretch it, massage it, rest it - and if it gets worse, stop running and see the doc.

[Mu Satach]

Total Sluggard this past week. =P

[Miranda Tarkin]

:lol me too! I did the 25 minute run a few times and was wiped! Gonna hall it back a tad a restart

[Mu Satach]

It's been so damn hot in the evenings that I don't want to run after work.
Too much of a night owl to get in a run before work and falling into the "eh I don't wanna run" by the time it's cool enough in the evenings. :)

I rented a hong kong action flick with Michelle Yeoh to try and kick start my mojo again.

I'm up to running 15 min. now.

[stevenvdb]

I've been a naughty sloth-boy this month. It's probably just as well that I changed up (abandoned) my exercise routine until I can wrap my head around it a bit better.. join a gym and perhaps get a trainer. I was losing fat around my extremities, but not really toning my core that much..so i was starting to look a bit gaunt in the face, actually, even though my body still has a fair amount of soft squishy about the sides. It's the funny ethnic mix pulling it's shenanigans. Plus, i'm a shorty..

Ugghh, I still look rather childish.:/

[Mu Satach]

well just finished a 2 mile jog non-stop

My first 5k in about 5 years is the third weekend in September.

[Wyl Staedtler]

That is awesome! Way to go! :hug

[Mu Satach]

Thanks! Feels weird to be able to go and not stop for an entire workout. Also feels weird to actually *run* when doing the speed workouts. (Can't run for very long, but that's ok... it's RUNNING! :eee)

I also found and old stash of pants I can fit into again. :cool:
And a stack of pants I can *almost* fit into again. :mneh
And the dreaded stack of I wish I could fit into again. :grumble

At least there has been some progress over the summer. Also a quick correction - the 5K is the last Saturday in September 26.

[Mu Satach]

blurg - I've not been able to get a run in since the con - did a 30 min. treadmill run one night in Atlanta and that's been it. 5K is coming up - will not expect a great time, but still looking forward to it. =)

[Loklorien s'Ilancy]

I loooove running on a treadmill. Soon as I can afford it, I plan on buying one to put in the garage :)

[stevenvdb]

Well, i've finally gotten a comfy, yet sturdy pair of running/walking shoes, one of those handy-dandy little thingies that go into the shoes that communicates with an Ipod (secret body information spy stuff) ,have re-signed up to my local gym and have gotten a a health-nut buddy to work out with and give me encouragement/abuse. Also I've been working on what I eat, working out better meal plans that meet my needs a little better.

So next week, hopefully, I begin my journey to a better healthstyle. ;)

[Mu Satach]

Ahhh... I have the tech spy stuff that works with the iPod as well... just have a kaput iPod nano I'm debating on replacing or not.

[Dasquian Belargic]

Ug I have been so bad with this. Where I live now, there is nowhere decent to go running and I am so loathe to pay for a gym membership. I might have to start getting the train to the coast after work, just so I can have a jog somewhere nice.

[Mu Satach]

I think I'm going to skip out on the 5K tomorrow morning. Between sickness, med induced insomnia, fatigue and lack of spunk... I can barely go one mile right now.

There's another one in Oct. and Nov. and a big one on New Years eve... so I'll grab one of those after the sick has been vanquished.

[Mu Satach]

3.5 miles this morning.... it was brisk!