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  1. 239 likes
    Welcome! This forum is for everyone who is new and just getting started. Questions? Post them in this forum and get answers from our community. Need help or guidance? This is your place. Please keep in mind that this forum is for beginners. Do you remember how it was when you first started? Any contribution can go a long way. Help others and please be polite. "If you want to lift yourself up, lift up someone else." – Booker T. Washington
  2. 146 likes
    Welcome to the Zen Labs Fitness forums! We have an awesome community of amazing individuals. Our forums is maintained by the community, for the community. Do good and be happy... Follow the guidelines. Be kind. We're all brothers and sisters here. Be kind to one another. Encourage everyone. Everyone has to start somewhere. If you're a newbie, don't be scared to ask questions. If you're experienced in any topic, jump in and help! A 1-2 minute response can go a long way. Do not... Spam. Flooding the forum with unhelpful and irrelevant posts is strongly discouraged. Please don't spam each other. No advertisements. Troll or Flame. Our community has a strict no-troll and no-flame policy. To "troll" is to intentionally post inflammatory, extraneous, or off-topic messages with intent of provoking a response. To "flame" is to insult fellow members of the community. Be inappropriate. No pornography and no illegal torrents. Have fun, meet new friends, and learn something new! We're all here for each other. Visit the guidelines for updated rules. "No act of kindness, no matter how small, is ever wasted" - Aesop
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    This is a short list of our most frequently asked questions. For more information about our apps, or if you need support, please email us at contactus@zenlabsllc.com. Thanks! Q: The voice and beep is set to highest volume on the app. But how come I don't hear any voice cues? A: Here are a couple things to look for and keep in mind: 1) Please make sure that your device is not in vibrate/silent mode, as voice cues will not play when in this mode. Also please make sure all the voice/sound settings are correct (master volume is turned up). On iPhone devices there is a physical switch on the left side of the phone that when flipped, will keep the phone in vibrate mode. For iOS 7 and above devices, you can adjust the alerts sound volume in Settings (on your iOS device, not our app) → Sounds → Ringer and Alerts, which controls the sound when your device is locked. If this is not set properly, you will not hear any audio cues when device is locked. 2) Another thing to keep in mind with the new iOS is that you have to turn on Notifications inside your iOS settings for the app to be able to send you voice cues when your device is locked. Without this turned on, no voice cue will be played. 3) You can also try rebooting your device, or reinstalling the app. Q: The app is not remembering my progress / I lost all my data. Help! A: Please make sure to allow the workouts to be fully completed, meaning all the way to the social sharing screen, so that the app knows the workout is complete. You can also long press (Android) or double press (iOS) workouts to mark them as complete. You will see a check mark to signify a completed workout. Q: Where can I find the Myfitnesspal login on C25K Trainer app? A: The MyFitnessPal login is on the same screen as the Facebook/Twitter login in our C25K app, which is at the end of every workout. Please find the MFP icon there! Q: Ok, I found the Myfitnesspal login, but after pressing “send”, nothing is showing up on my MFP profile. A: Please allow some time for the results to be posted, as sometimes the MyFitnessPal servers could be slowed down due to heavy traffic. Another thing to try would be to refresh the home page of MyFitnessPal, to see if your results show. You can also try logging out and then back into your account through the official MyFitnessPal app. This should resolve most issues. Thanks! Q: How do I get the app to show up on my Apple Watch? A: You’ll need to open the Apple Watch app, and then scroll down until you find our app. Tap on it and you’ll see an option to “Show App on Apple Watch.”. Make sure that is on. Please remember to leave your device unlocked for the Apple Watch integration to work accurately. Navigate to settings and make sure “Always On (Disable Sleep)” is set to “On”. Also as an FYI, the watch is just an extension of the display of the phone. You have to start the app from the phone and can use your watch to check the time. You can pause and start, but can't start the app from the beginning. Q: Can I use the app on Apple Watch without my phone? A: You need to have the phone nearby in order for the watch to work. The app is not a standalone app on the watch, as it requires the phone to function properly. Q: What do I do if the app is misbehaving? A: Please try a hard-reset on your iPhone or iPod touch. Restarting frees up memory on your device, which is the cause of a lot of issues that are easily fixed by a simple restart. You can also try uninstalling and re-installing the app on your device. Make sure that you have the most updated version! Q: How to play music within the app / not finding my playlists? A: You need to first create a playlist on your device. Please refer to your device’s user manual on how to this. The playlist has to be created through the native music player app on your device (normally called “Music”), not a 3rd party music app (i.e. Google Play Music). Afterwards, you can access those playlists through the app. Q: How do I check progress such as calories and miles ran? A: After your run, you can tap the center dial to flip through your stats! You can see your calories burned as well as total distance ran. Q: How do I listen to music using 3rd party music app such as Pandora or Spotify? A: Please start the Pandora/Spotify app first, and have it run in the background. Then start our app, and the music should still run in the background. FYI our app cannot control music functions for Pandora/Spotify. Q: What is the difference between the pro and free version? A: The pro version has calorie and distance tracking, so our users can view all their stats from their run! It also removes ads from the bottom of the screen, as well as offering our users several more beautiful skins that they can customize the look of the app with! Q: Is there a community I can join that I can ask questions to? A: YES! There is a wonderful community on our Facebook page that is very active and passionate. You can post your question there, or create an account on our Forums and ask your question to the community there! Q: Can I use the treadmill to train? A: Of course! It is completely up to you on how you want to train. The only thing we advise is if you’re training for an actual race, that you get in some practice runs outdoors, as treadmill running and outdoor running is different from one another. Q: Is it ok to repeat days? A: It is perfectly normal to struggle with a workout, and completely fine to have to repeat that workout until you feel comfortable enough to move forward. It’s not a sprint! Take your time to build the stamina and strength you need. But don’t get complacent! You’re stronger than you think! Q: How do I get rid of initial popup screen everytime the app is launched? A: The Motivation screen that appears when first opening the app can be turned off in the settings tab! Many of our users enjoy the words of encouragement from this screen, but if you could do without it, you can easily turn it off. Q: Do I get charged again if I uninstall and re-install the app? A: Apple and Google handle the entire purchasing process, and once you purchase an app from their respective app stores, that info is stored in your profile. The app stores will not charge you again for re-downloading an app. If you believe some mistake was made with a charge, please contact Apple/Google directly. Q: I have the 10k Trainer app, but I can't find a way to sync my progress with Myfitnesspal. A: At this time, our partnership with Myfitnesspal is only with our C25K app. But we are working with MFP to integrate MFP functionality into all our other running apps as well! Feel free to shoot MFP an email and request this feature! We want it too! Q: I just graduated from the 10k app, and now want to start training with half/full marathon app! What week should I start from? A: The Marathon Trainer’s program is significantly different from the C25K/10K Trainer, so there is no direct bridge. Having said that, many of our 10K graduates have found that week 7 of the Marathon Trainer is a good place to start if you are comfortable with your fitness level. Please keep in mind that our half/full Marathon app was designed for true beginner runners, and the end goal is to have our users be able to complete a full 13.1/26.2 mile race, utilizing a walk/run interval. So you are not running the entire race. You are utilizing a “run for 4 mins / walk for 1 min” cycle the entire way. Q: How can I get the most accurate results for the distance tracker on my running apps or the Pedometer app? A: There are a couple things that you can do to improve the accuracy: For users using the later iOS devices with M8 Motion Coprocessor chip, the app pulls data from the M8 chip, so what you’re seeing is data directly from iOS Healthkit itself. For users on older iOS devices without M8 chip, here are some tips: 1) Turn on GPS, as this helps the app use your coordinates to better calculate your distance. 2) Please also keep in mind where you are placing your device during your run. The ideal place would be in your pant/shorts pocket, or in an armband. The app uses vibrations and motion to estimate steps, so if the device is, for example, in your breast pocket, than the count may not be as accurate due to the relative minimal movement in that location. For Android users: 1) Make sure to enter in your height inside the settings of the app, as this will help determine your stride length and better calculate your distance. 2) Turn on GPS, as this helps the app use your coordinates to better calculate your distance. 3) Please also keep in mind where you are placing your device during your run. The ideal place would be in your pant/shorts pocket, or in an armband. The app uses vibrations and motion to estimate steps, so if the device is, for example, in your breast pocket, than the count may not be as accurate due to the relative minimal movement in that location. 4) Adjust the "Sensitivity" option of the app. If the app is short on distance, then adjust it to be “more” sensitive. If the app is over calculating distance, then lower the sensitivity. Q: What are some good warmup exercises to do before starting any of the Challenge (Pushups/Situps/Pullups/Squats) apps? A: Some good ones in general are jumping jacks or running in place. This is just to get the heart rate going. Some of our users like to stretch the muscles that they are about to exercise (chest, glutes, abs) etc. Different users have different favorite stretches for target muscles. And some users skip all together the warm up stage. So this is completely up to you.
  4. 10 likes
    Ok this is my own running tip from my own personal limited experience and novice physical fitness knowledge. If you lend any credability to me, you're gambling. <G> I found at the start that I was struggling. I'd look at my fitbit ( its a watch too ) and check the time constantly. OMG OMG OMG just 2 more minutes and I can walk again. My body knew it was about to get a rest and it fought me hard to convince me it was out of gas. It's not!! Your body will sabotage you every single time it can. You're brain is lazy. You must fool it!!! Stop looking at the time. Run until you're told to walk. Your body doesn't know when it's going to rest and can't poop you out in advance. Just a nice comfortable pace and get lost in the music. It really really works for me. I think you should try it and tell me your fidnings. Keep your body guessing.
  5. 8 likes
    C25K helped me start my running journey! Since becoming a graduate of the C25K app, I have since completed the 10K app and will be starting the half marathon app as well. I have completed 4, 5K's and logged MANY miles on my own since the beginning. I have lost 45 lbs. and have never felt better! I'll be turning 50 next year & will also be doing my first half marathon, cannot wait for this! Thank you so much Zen Labs for creating these programs for someone like me who was new to the running world ~ I am forever grateful!!!
  6. 7 likes
    Hey everyone! Don't forget to check out our blogs for great running tips, from breathing technique, stretching, shin splints and first race tips! Here is the article on breathing techniques to try: http://www.zenlabsfitness.com/perfecting-your-breathing-technique-during-running/ Happy running and namaste! Zen Labs Fitness team
  7. 7 likes
    Check out the article on our blog with great tips from an expert on proper body form when running. These tips will help reduce the risk of injury, as well as help you get the most out of your workout! http://www.zenlabsfitness.com/learning-proper-running-technique/ Comment here in this post if you have tried these techniques, and what has worked best for you.
  8. 7 likes
    Hi , I have just downloaded the c25k app and am now terrified I have made this step. I am 54, obese and an avid couch hugger but have decided my life is passing me by and I am so unfit I don't know how to recover myself. I overheard someone talking about the app and a wee lightbulb came on in my head and I decided to give it a go......I think I have gone mad !! Not sure where to start....should I buy running shoes straight away , do I need Lycra ( omg I don't think the world is ready for a shock like that ) do I actually have to run on day one ...I don't usually walk never mind run. What do I need with me ..water, face wipes, sweat band , emergency whistle , flares ??? Oh lord , what have I let myself in for !!!
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    http://www.zenlabsfitness.com/difference-running-treadmill-running-pavement/ As you gear up to get started on your running routine, one of the most important things that you might be asking yourself is where to do your runs. While some people have a srong preference of either the treadmill or outside, others may not be so sure. Is one better than the other? Would you see enhanced results running outdoors compared to on a treadmill? Or perhaps the treadmill is better? By understanding the differences between the two, you can make a more informed decision on where to do your runs.
  11. 5 likes
    Hi, I am Seth, new here. Hope to find new friends and some information
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    Check out the Facebook Success Stories album, to read some amazing stories from users like yourself, who overcame all sorts of obstacles to achieve their fitness goals! http://goo.gl/EahJCj Feel free to share your story/photo in this forum. Your inspiration goes a long way! The greatest wealth is health!
  13. 4 likes
    Ok, Post your workouts here Everyday. I am back on it. Today was T25 Beta Cardio and Leg Weight Training. Feel Great! Happy Monday!
  14. 4 likes
    I have never ever run in my life. I don't even exercise. I have a big family and many of them are runners (4 of them are running the Caldera Triple right now). My family makes fun of me for eating junk food and not exercising all the time and I'm so sick of it. I plan to run at night because I don't want them making fun of me if they find out I'm trying. So, as I run in secret, I hope this app and this community helps!
  15. 4 likes
    As I feared, it was raining....me and my running buddy met by the school bus in our running gear and umbrellas and went our separate ways...it did stop raining after a couple of hours so I went out running alone (I was obsessing about running and was getting nothing done anyway). I wasn't sure what to wear, if it would start raining again or not, and decided that if it started raining I would quit - and not hold it against myself. I started running with a shell windbreaker, but shed it half way and stashed it in my car as I ran by (I didn't stop moving my legs - I jogged on the spot while I opened and closed the door so I am not considering that stopping). I was running with my phone in my hand, which I don't usually do, and resisted temptation to look at it for just about the entire way. Around halfway I hit a low, but ran through. It wasn't extremely easy, but it wasn't extremely difficult either. With a minute thirty five to go I peeked to see how much I still had... and was nicely surprised. So - I did it. If I can run twenty minutes flat I can call myself a runner. I AM A RUNNER!!!
  16. 4 likes
    So this is weird for me, but I find that at least once a day, I think to myself I want to run everyday. I am only on week 4 of this program. I am amazed at myself, being overweight and generally unfit for the last decade. Even before that, I did not run. Like EVER. I am interested to know if anyone else is feeling especially inspired by running? Sorry if this is a little cheesey, I'm sorta embarrassed just writing it.
  17. 4 likes
    Totally! Had a victory dinner of a wonton soup and beer for dinner when I finished....lol! I'm down 36 pounds from when I started. Feeling much different.
  18. 4 likes
    Hi Shannon! Thanks for all the positivity and enthusiasm that you bring to the forums! As requested, we have increased the number of "likes" individual members can do. Please feel free to continue to spread the good vibes and karma =). Cheers!
  19. 4 likes
    Just back found the app brilliant and completed the half an hour plus more so cold & raining out cant wait for tomorow now but 1st a shower haha
  20. 3 likes
    Hi everyone! I've never really done anything like this before. I was born with a few heart defects and haven't really been allowed to exercise until now. I've always wanted to run a 5K but never had someone to motivate me or was allowed. I got the okay from my cardiologist to start running. My goal is to run a 5K by middle of September. This goal means a lot to me. Middle of September will be three years since my most recent open heart surgery. So to run 3 mile by my 3rd anniversary will be awesome. I hope I can stay motivated and accomplish this goal!
  21. 3 likes
    Hi, my name is Chris and this is my 2nd try. I made it to around week 4 last year but didn't keep it up. I really want to do this.....mostly for my health as I am 51 with young kids and also because 2 of my kids have become lovers of running.
  22. 3 likes
    I run in spurts, and am always starting over. I decided to embrace it: I am a person who likes challenges and routines but gets bored doing the same thing all the time. 4 years ago I completed the half marathon trainer and really enjoyed it. I have decided to do the marathon trainer because I know I can do a run-walk program, I am not trying to lose weight (although a few lbs would be nice). I adhere to healthy eating and practice yoga 6 days a week. I already know I like the program, I don't like just running because it is too wearing on my body and boring. I am a 64 yo grandmother and can't wait to accomplish the goal of completing the program.
  23. 3 likes
    I am a 31 yr old male who works an office job and hasn't been actively exercising in over 20 years. I started C25K and paired it with MyFitnessPal to reduce my calorie intake and increase my exercise to just be overall more healthy. I started this life changing (let's be honest, it IS a life style change) process at 307 lbs. It has been exactly 2 months and I now weigh 273 lbs! For the first month, I simply walked 2 miles per day every day to leg my lungs, legs, and body used to the exercise and by simply cutting out soda and sugary drinks and fast food the weight fell off so fast I lost 3.5 BMI points in one month. Needless to say my doctor was ecstatic! The second month I started C25K and just completed week 4 without failing or having to repeat any days. It is the toughest thing I've ever done but it is not impossible. I've lost 34 pounds and counting and I feel SO much better about myself already. A few tips for you beginners.... 1) go to a running specific store and getting properly fitted for the right running shoes. There IS a difference so don't be naive. I'm a little flat fitted so I needed better support and insoles to raise my heel. This took the impact of jogging off of my feet and calves so now I can do more longer. It can get pricey but this is your health we are talking here, so it's worth every penny. Remember, I started at 307 lbs so image the impact on my knees and calves...worth every penny. 2) get an anti-chafe stick. It look like standard rub-on deodorant. I have to run it on my inner thighs before I go out for my runs and it has been I life saver! 3) water. Stay hydrated throughout the day. Don't worry about "water weight" because you'll sweat it out 4) try to stay away from cotton. It weighs you down when wet. Pollster and the sweat wicking stuff is great and keeps you cool. I'm a big guy so I needed this ad to not overheat 5) be realistic. Don't worry about your time, or the weight numbers. If you eat right and stick to it, the weight will fall. When I finally finish this program in going to sign up for a 5k with the goal of "just finish". Not even run the whole thing if I can't, just cross the finish line. This is a process not a sprint. Your mantra should be "I am trying". You are lapping everyone in the couch Have fun. I hope this may have helped you
  24. 3 likes
    Hi I'm new too. Im starting this program for the first time. I walk a lot, about 5 miles 5 days a week and I would like to start running. Figured this is the beat way to begin.
  25. 3 likes
    Hi I'm Jennifer - Newby Runner. I am new and need some serious motivation. I have never been a runner and I'm not sure I ever will but I figured I'd give it a go! Good luck Kimberly, Seth & Annie
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    Running on a treadmill is safer. After a sexual assault 35 years ago when I was running at age 14, I find that the treadmill brings me the peace that I can't get outdoors (where I always feel like someone is behind me, even today, even after years of therapy.) But nothing can stop me from running! . Bring on that belt. I love it!
  28. 3 likes
    Has anyone trained on a treadmill for a 5k? So I am in TX and while I prefer to run outside, the weather lately has been prohibitive. So I am probably going to train mostly on the treadmill. But my end goal is to run a 5k. Has anyone done it? Thanks, Heather
  29. 3 likes
    I, too, have never ran in my life. I always said that if you see me running, then something is chasing me. I used to be a ballet dancer, and still feel in my heart the freedom it brought me when on the stage. Now I have two kids and been fat and happily married for 10 years and let myself go. But no more! Just finished day 2 today and it hurt like hell was reaching up from underground, but I did it.
  30. 3 likes
    So, I've fallen off, the last time I trained properly was in January, doing week10 before travelling then falling quite ill for a few months and also a family emergency to cap it off. I'm now recovered, (thank God!!!) and am keen to get moving again. I thought that I'd lost all fitness and maybe not, so I started back on W5 D3(since it is the mentally challenging run) and went for my first run in 3+ months last week and nearly passed out, a pretty funny sight, sitting on the sidewalk and little children walking past LOL! I laced up and tried again and completed W5D3 with a little air to spare. Didn't clock as well with the pace, but hey, I was glad to be moving. I'm planning my next run tomorrow, and will be aiming for 25 minutes. A little apprehensive(and slightly unmotivated), but also excited! I'm in need of some major bum kicking to make sure I'm kept accountable
  31. 3 likes
    Here is a difference between treadmill and the ground: 1) On the treadmill you have only stick out your foot forward and the belt will move this foot under you. On the ground you move your foot forward and then you have also push your body forward. That is why on the treadmill we need to use incline 2-3%. 2) Also incline on the ground is not constant and surface is not that leveled (little bumps and holes) - all that required additional efforts. 4) And we need to (re-)learn to manage the pace when we are running outside... And one more thing: when we are watched by other people we all I have tendency to "show off"
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    Had a knee issue had exrays as a percation and spent 3 weeks not running nervous but started up again scared I had lost all progress and I would wake up with a limp today and still not know what was wrong we'll I did start back with week 6 instead of 8 but couldn't believ I breezed through and knee felt great during and woke up with not an ounce of issue im so happy, now to keep my self in check to keep from geting an overuse injury agian!!! Very hard I love running
  34. 3 likes
    What I like about this program is small goals every week.When I started I choose very small pace for both walk and run. I was so afraid of failing....After week 5 I was sure that I can finish the program and at the end of the week 7 I started making 5k distance every time. Now it is week 8 and I slowly increasing my pace. I am 55, obese (BMI 32.2), high blood pressure and sugar, back pain and other stuff. So the program is doable even for me. Stick to the program, but listen to your body (and ignore your mind ). If you cannot run - walk. it is better then sitting.
  35. 3 likes
    Welcome. The app really works if you put in the time. I started out in pretty bad shape - I've lost 25 lbs and run over an hour (I couldn't have imagined that when I started). Aside from running, logging what I eat in MyFitnessPal has helped out significantly since I'm aware of how much I can eat to lose weight. It also helps in the sense that I don't feel I'm dieting, I'm just making better choices about the amount and what I'm eating. Post up your workout status as you complete days. Don't worry about the pace, just follow the program - the pace will come. You can do this!! Rob
  36. 3 likes
    It depends what results you are looking for. I suspect 3 weeks ago you couldn't do week 3 day 2 so there's some big results. If you are looking for weight loss, it's 90% diet. Running helps a bit but you can't outrun your fork. Eating a proper diet will lose the weight. Running will make you better at running. The two together make you a goal achieving winner!! But as for results, you had some successful results the day you stepped out the door, started the app and began to level up your life!
  37. 3 likes
    I'd say it depends on your physical condition. If you are a fairly athletic person, you may want to start at week 2. If you are not so much inclined, start at week 1 and just try and run your 5K before it's done. Tell yourself it's ok if you have to walk some of it. Another option is to run every other day and not the same 3 days of the week, then half the weeks you would run 4 times while still having a rest day off between each run. Then you'd finish the whole program in time.
  38. 3 likes
    Guess what! I managed The infamous w5d3 yesterday! It really wasn't as hard as I had initially thought a couple of weeks ago, Azatol, you were right, it's all in the mind! I had some extra energy and continue for a couple more minutes beyond the 20 minute mark. I did it against what I think was my better judgement, with my sore back because I didn't want to have to repeat days or go backwards. It didn't seem to aggravate it, which was great, but it hasn't improved much yet. A thread about back pain mentioned that it's due to the fact that our bodies are just getting used to exercise and the cure for it is exercise, any thoughts? http://forums.zenlabsfitness.com/topic/2206-back-pain/#entry11313
  39. 3 likes
    So, last week I finally made 5k, and it was such an amazing feeling! To share my story, I started running seriously in May 2015. Prior to this I had sort of dabbled in it, but I had never taken it seriously. I never had a schedule, never kept proper track of things, found plenty of excuses to not do it. To be honest, I didn't really have any idea of how to properly train myself. I would aim to just run quickly, if I wasn't running I didn't feel like I was working, so I never interval trained. Because of that, when I couldn't hit the unrealistic goals that I set for myself, I found myself quitting. In March 2015 I moved to a more central location with great access to public trails. It also helps that I live in a very outdoor-oriented city, there are cyclists and runners everywhere! All of this got me inspired to start running, and I also wanted to get in better shape for a big vacation in Europe because I was afraid that I wouldn't be able to walk all day if I wasn't used to being on my feet more. So in May 2015, I began running and practicing yoga. I soon found that I actually loved both of them, and I trained steadily for a few weeks until vacation. And then I was gone for three weeks. It wasn't so bad, I got back into running, but then it got humid and I found it unbearable to train outside. I kept with it on day when the temperature wasn't at dangerous levels for strenuous activities, but all in all I found that I was able to train less. Eventually I realized that I wasn't improving and I still couldn't run 5k, so I took a break from running. A couple of weeks ago I realized that I wasn't really happy. I was too stationary, it seemed like all I did was sit at home. So I decided to start running again, even though winter is just around the corner. When I was in university I had to take the bus to class, and I always remember this one girl who would jog past me while I waited. Every single day I saw her, it was clockwork, even in the winter. So that's why I decided to get back into running, because even though it's cold, people can run in the winter, and it was amazing to watch how this girl improved and changed. To kick things off, I found a free evening running club. Even though they are almost done for the season, I thought it would be a good way to get started. I will admit that it was a little intimidating at first, especially when the leader asked if I could run 6k on non-flat terrain. Figuring that lying would only hurt in the end, as embarrassed as I was, I admitted that I couldn't yet do 5k. The club graciously worked to accommodate me, switching their planned route to something easier, and because it was my first time the leader started the run along my side. With tips and encouragement to start, and then eventually being left to my own devices to run at my own physical pace, I managed to get through a very painful 4k. Even though it was painful, my one leg had decided to be a quitter and I had an awful stich in my side, it was so rewarding to finish and know that I had tried my best. As we walked back to our meeting place to gather our things, the other members each came up to congratulate me and tell me a bit about their running stories. One was a well seasoned runner who enjoyed snowshoe running in the winter (yes, running in snowshoes!), another had just run her first 5k race earlier in the fall and she wanted to go further, one had friends who were training for triathalons and she was curious - this group was so diverse in experience and skill levels, and they were all super welcoming. So after the session I asked what I should do next, and the leader challenged me to run two more 4ks and then up to 5k. So I took my homework and tried to run the two 4ks that week. I failed, miserably. I felt like I couldn't run more than a few minutes before I was tired, had a stitch, my leg bothered me, I was cold, I was hungry - there was every excuse in the book. By the time it came for me to attempt the 5k, I felt hopeless - I couldn't get anywhere near 4, how could I do 5? So, that night I sat at home. The next day I felt so guilty that I went out... and I got 5k! I was so elated, I shared the news with my friends who all cheered with me. For the first time, I felt like I had accomplished something so hugely physical, it was amazing - but was it a fluke? Turns out that it wasn't, two days later I was able to hit 5k again, and it was probably the second best feeling in the world - the validation that I can in fact do it. So, to all of you who are afraid of the winter - don't be. Dress properly, remember that you will feel around 10 degrees (Celsius) warmer than the air temperature. Make sure you scope out your route beforehand, know what the slip risks are (spots where puddles form, slippery surfaces, etc.). To all of you who are afraid to do this in public - don't be. You'd be surprised just how welcoming the community can be. I'd say it's uncommon to find snobby runners, people who can see you are determined to run will encourage you. I've been smiled to, nodded at and waved to by strangers as I run, people will acknowledge that you are doing something positive for yourself. To all of you who don't think you can make it - keep trying. Take note of what is working and what doesn't. Remember my quitter leg? It's because I was running heavy on one side, when I took note of that and adjusted I was able to run like the wind. And my final tip, join a run club. Even if it's only for a night, you'll meet some great people and get some excellent tips. A run club exists to run as a group, just make sure you join one that fits your skill level. They won't leave you behind, they won't judge you - everybody is there to improve themselves, make new friends and have a great time. Well, thanks for reading my long story! And in case you are wondering what's next - I'm going to continue running out in the cold until I can't take it anymore, and I plan to try a 5k race in the spring.
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    Thanks guys - yes azatol my dream is just to complete a 5km run first - then improve my times. But I'm starting to enjoy running and as I get fitter I might extend to 10km although that is way down the track. It was beyond my wildest dreams 8 weeks ago I would get capable of doing a 5km run but now I'm running 28 mins I think realistically I can get to 5km. Medals definitely not a consideration - just personal development . Thanks again
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    had so much fun on my lunch break run! week 3 is down and done tacked on extra min run on that last 3 min strech so 4 min piece o
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    Hi all, lots of weight to lose (8 stone
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    Well here we goi! This will be my accountability log. I figured I'd start it out with a bit of a bio and where I'm at. I'll add my first run today... The name is actually Mike. My parents weren't cruel enough to name me Azatol. I drive a desk for a living. I test computer software used in the financial industry. It's a very "sit on your butt" type job. I'm a 47(Ok next week I will be) year old bachelor who spent 46 years being lazy. In 2014 I started my transformation and have lost 88 pounds. I eat Paleo, lift weights, walk 10 thousand + steps a day and now I run too. I feel better about myself and finally feel comfortable in my own skin. I've completed up to Week 6 Day 1. Today will be W6D2 marking the last time I get a walking break. I'm actually excited about this. I've been walking for years and consider my training with that to be pretty much done <G> So my biig why for running: it's not to lose weight. I've achevied all that before running. It's not to save money on gas. This one is easy. Tried a 30 second sprint on a treadmill and gained instant joy from it. I've been running ever since. In the 2 months I've been running I've yet to say "Ugh, I gotta go run". It's always more like "Just one more hour and I get to run!!" So when you ask me how hard of a battle it has been and I tell you it's been fairly easy, understand it's actually been quite a challenge but it's a labor of love and something you enjoy is always easier to do So without further delays, and in the all mighty words of my ancestoirs.... GRONK RUN!!
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    Hi everyone, I re tried week 3 day 1 yesterday, didn't look at my phone and managed to run the 3 minutes without stopping! I'll carry on with the rest of the week now. . Thanks for your support!
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    Day one done. Both harder and easier than I thought it would be. Easier because any time I was ready to quit during the faster pace I could see it was almost over. Harder because I now know just how out of shape I am.
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    20 below here in MI too...the indoor track was nice & cozy this morning! ; ). Week 1 down...ready for more!
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    Missy, you got out there! THAT is a SUCCESS! And those successes (walking or jogging) will add up little by little. <3 Right on pampering yourself with a yummy sweet potato and hot bath!
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    Not too slow at all! The great thing about this program is that it works around you and your progress. All progress is good! So if you want to just jog ten minutes or repeat the day until you can do a mile in ten minutes its up to you! Keep up the great work for all us pears!
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    Folks, I can tell you with some certainty that it can be done. As of Halloween my doctor declared me no longer diabetic. I was on 1000 milligrams of metformin this summer. Nothing right now and my blood sugar rarely tops 100. My A1C was 4.9 last momth. The recipe? 1) PALEO DIET!!!! Eat like our ancesters 2) Exercise. I started lifting weights now I run and lift. I was 315 last year. Walked off a lot of it. 268 when I went Paleo and started working out in August( was walking and eating low carb diet before that but weight loss stopped even with 10k steps a day ). Now I'm diabetes free, off blood pressure meds and 226 pounds. Down 2-3 shirt sizes and 3 pant sizes There is another piece of the puzzle. STRENGTH TRAINING ( which running is a form of ). FACT: Muscle burns calories faster. FACT: your metabolism is elevated for up to 48 hours after you work out. The most important part and the hardest one we have to come to terms with is diet is 80% of the game. Running and strength training alone will get you down a little but diet is where it's at. When you combine the two, bye bye pounds. hello better feeling me. <hops off soap box>