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thanks Jeshi i enjoy this community also . After a long day at work today and a long drive to attend a wake i finaly made it home a little after 8 I decided I better try and get todays run in w4d3 all done it was 36°f out my nose hurt inside and out my cheeks hurt and my ears my lungs not to happy with the cold air either the rest of me was happy and sweating my ears and head were covered. the run itself was a good run about the same as day 2 I felt good. Running at night is not the way I want to do this but i will do this one way or the other even if i have to make laps inside the apoartment

Azatol you just blew a steryotype right out of the water and gave me my laugh of the day

Hi everyone, I'm Hina. So 10 weeks ago I decided it was time to get fit after putting on weight in a job where I sit down all day. I couldn't run 100 metres 10 weeks ago but with lots of tears and determination I'm now running just over a mile. So to give me that extra motivation I've signed up for tougher mudder in May 2016... Omg what have I done. Loving the motivation and support people provide in the forums :-)

Hello all! I'm Rachel and my boyfriends name is Marshall. I've got about 30 pounds to lose and my boyfriend wants to get in better shape too. We just finished week 1! Woohoo! We are not fitness people by any means. We lead pretty inactive lifestyles and we eat pretty much whatever we want. Since we started dated Marshall has had ups and downs as far as weight but mine has done nothing but go up. A few years ago I went through a rough time and gained a lot of weight. At my biggest I was 5'7" and 180 pounds. Right now I'm 170. Hitting the 170 mark after spending years in the 160s has really motivated me to lose weight. In addition to the C25k app I'm also doing the sit-up and push up challenges, eating fewer carbs and fatty things, smaller portions, and also going to a health and wellness clinic where I'll be getting b12 and fat burner shots once a week. Here's to hoping I can lose the weight and feel like myself again!

my breakfast is my downfall i eat 2 slices of wheat toast with butter after i have 8 oz of lemon water then 1 cup coffee with a splash of 1% milk i measured it once it is about 1/4 cup milk then i drink 16 oz oolong tea if i am going running before work it will be 2 hrs before i get to run if a weekend it will be more like 3. when im done i either have an egg with slice of cheese or my peanut butter flax thing. I try for 9 glasses of water a day

Linita&i, for 30-45 minutes after you run, your muscles are able to intake glucose from the bloodstream without using insulin. If you want a sugary snack, the best time to intake is right after a workout. Protein and carbs are great after a workout. Azatol is right where you don't want to intake before running (remember the "waiting an hour for swimming after eating?") because it can make you sick. Also, being cold doesn't cause you to get sick. There are studies were scientists put one group's feet in cold water and then inoculated them with virus. They did not get sick more than the control group (people who were not made cold). The reason why people get common cold and flu more often during the cold weather is due to the drop in humidity. Cold and flu virus spread easier. Most people stay indoors out of the cold and therefore spread the virus around the house more and to housemates. Lastly, there is a lot of international travel at this time of the year. You are likely to meet family who traveled on a plane who transited through a few airports coming into contact with many travelers.

Hello, I've just remembered about the chocolate post! So you are allergic? That sucks! What are you allergic to exactly? I was talking to a friend that came for dinner with his wife the other day, he was once overweight and now he is obsessed with a healthy lifestyle, I told them I started running, he was telling me that I one was to eat before running, the best thing to eat are carbohydrates, the purer the better, so a fruit would be ideal, that would not only give us energy but it would make the stored fat go into our muscles... Or something like that, he is a scientist, so he knows what he is talking about.. I have no clue on this.. The point is, if you are going to have a bit o chocolate maybe before and not after the run would be wiser. But I don't know as just after the run apparently you are still losing calories faster and that's the time to consume food.. Azatol, you are right about running being easier when Its cold that when its boiling hot out there, that's for certain, but one doubt I have is.. When is freezing and I decide to run and start to get hot and bother and take a layer off (so I'm left with a long sleeve shirt and just a bra underneath) isn't that dangerous? Will I not be susceptible to getting a cold? What do you all think about this? I'm a first timer so I'm not sure I should dress well and keep running with the layers or take them off as I feel..

Love the attitude!!! Running in the winter is rough but running in 90 degrees is worse. You can eventually warm up. You never cool down.

I don't have a problem with shoes (I keep telling myself that)

I know the feelings Just go back to your one day at a time today is done focus on what you want to do tomorrow and then do it. I overate a lot today so tomorrow i will stick to eating just what i bring to work and not say yess to what is shared

You were a winner the day you stepped out that door to start!

They are expensive (70 USD) but Sport Hill Voyage pants are so full of win!! Windproof and toasty warm.

Thanks Azatol, I'm trying my best, I'm a perfectionist, if I start experiencing problems I'll slow right down

Thank you everybody for your words of support and encouragement. I slacked off a bit towards the end of last week and the weekend. I'm using my birthday as an excuse, I had my party on Saturday even though the big day wasn't until today. I felt super guilty yesterday, I did spend the weekend eating incredibly good food and cake and felt like I needed to get back into the game. I was a little apprehensive since it had been 4 days since the last run, but I did it! Although I'm not improving much on time, I do find that I am less breathless at the end. Overall I think that's a good improvement sign and on the next run I'll be pushing a little harder. Up until Monday I was afraid of trying to improve pace, I was satisfied with just being able to complete the run. Now I think I'll hang at the 5-5.4k distance and try to improve the pace. Still trying to work out the new route with traffic lights. I may start pausing the app when I have to stop for an app, it's only fair since right now it continues to tick away while I'm bouncing around on the street corner and not gaining any distance. In more exciting news, Ottawa saw it's first snow of the year last night. I woke up this morning to the sound of snow plows, but I wrote it off as construction noise and just continued getting ready for work. When I finally checked out the window I was surprised to find a substantial enough coating of snow. So far it hasn't melted away yet, this could be the beginning of snow season. So, now I'll be researching proper running safety and gear for the snow. I still need to get my hands on some warmer pants.

Anne, so glad to have our community! We're there for each other when we don't feel like doing it or when we're afraid to tackle the long run. It's awesome that you got to spend time with your daughter strength training and building healthy habits together