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  1. 4 points
    Cheryl Huggins

    Help a newbie?

    Thanks this was very helpful. I’ll be starting this tomorrow and am literally going from couch to 5k. I’m hoping to run my first 5k in November. I’m 55 and have never been a runner but have always wanted to. Wish me luck! Louisdog good luck to you too.
  2. 4 points
    Crabapple

    Help a newbie?

    You're supposed to run 3 days a week. On the 4 days you don't run, you are supposed to walk 2 or 3 of those days. The remaining day(s) are rest periods. For example, I run on Mondays, Wednesdays, and Saturdays. My walk days are Tuesdays for sure, and Fridays or Saturdays maybe. My rest day is Sunday. As to how fast you run when you run, run only as fast as you can. I have heard that you should be able to speak at least in short sentences when you run, but that is up to you. And if you feel like you can't run for the full minute or however long it tells you to run, then you should start walking. The point is that you know your body and you know your limits, or at least you will learn them while you're doing this. Yes, it is essentially a timer, but it is also an encouragement. I find it incredibly helpful to have a voice telling me, okay now walk for a couple of minutes, or run for a minute. Also when she says that I'm halfway done that's also an encouragement. Without this app I think I would have given up by now. Also, it keeps track of how many miles you run. All you need to do is turn GPS on before you start your run, and at the end of the run it will tell you how far you have gone.
  3. 3 points
    Drum Dave

    What comes before Couch?

    So I thought an update was due. I fought through the demotivation and ran anyway. I took all the advice and repeated Day 1 over and over, allowing myself to walk during most of the day's 8 runs. And when I did walk through a one-minute jog, I chose to see it not as a failure but as part of the process. Each jog was a success, whether or not I could do many of them. My first Day 1: Barely survived 3 of 8 runs. Nearly three weeks later: For the first time I actually jogged for all 8 one-minute runs of the Day 1 session. It was messy. I was out of breath. But I did it. Happy running to all y'all.
  4. 2 points
    Cocoasmom

    Help a newbie?

    I started power walking in November. I have walked 5 5k’s. Now I want to run. I am over 65 and have had both hips replaced. I plan on running my first 5k at the end of April! Although I actually started running a little 2 weeks ago I am happy to have this plan to train with. Loving This Accomplishment!!!
  5. 2 points
    My first week had 1 min runs x 8. I did every other one and repeated week 1. Hope that helps
  6. 2 points
    Suzaku86

    Running theraphy for depression

    Hi, thanks for replying. My running progress so slow but progress is progress! Im on week 4 run 1 now. I am now in way better place mentally than when i started running. I had bad run, but i had good run too.
  7. 2 points
    What helped for me, apart from the tips you got, was to just slow down. Shorter steps and slowing down stopped the shin splints for me. I'll get faster later, and that's fine. At least now I can finish my run.
  8. 2 points
    Shorter steps when you run. Your feet should be hitting the ground underneath you, not in front of you. When you overstride you land hard on your heels and this can cause shinsplints.
  9. 2 points
    dmbotz

    Help a newbie?

    I'm glad others have started over. I just finished week 1 and day 3 was worse than day 1. I think I want to repeat week 1. I am in such bad shape. I think the last time i ran/jogged was in 1985 and I couldn't do it then either. However, I am going to try this for 1 month and see where I am at that time.
  10. 2 points
    Winningone

    MadreKNLadybugT

    I started as a new runner. Zero running experience. 57 yrs old. Post 250 lb weightloss. I could barely make it through the first week.... Until I read to slow down my running to a conversation level (can say a sentence or two without gasping for air) I am now on week 6, day 2. From now on, it is straight running, no intervals. My son and I feel much better about ourselves. We are Proud of our accomplishments. My body shape is improving. If we can do it... You can!
  11. 2 points
    MadreKNLadybugT

    MadreKNLadybugT

    Our goal is to complete this program and run a 5K without walking. We need to get in shape and stop hating how we look and feel.
  12. 2 points
    admin

    Welcome to Getting Started!

    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
  13. 1 point
    Drum Dave

    What comes before Couch?

    Beginning my journey to recovery (long story) and my cardio is shot. Used to have stamina out the wazoo but now it's long gone. So I started Day 1 and couldn't finish. The mind is willing but the flesh is weak; my legs gave out and I couldn't get enough breath to keep going after Run 3 of 8 on today's Day 1. I've read suggestions on other threads to just run every 3rd run, or redo Day 1 over and over until I can finish it. I appreciate the intent but that's incredibly demotivating. This app is called "Couch to 5K". Does it really consider the "couch" someone who can run for a full minute, eight times? If that's "couch" is there a setting or a premium offer or another app by the same development team that'll get me from "Barely Alive to Couch"? Thanks all
  14. 1 point
    Hi everyone! I'd like to post my experience on being an absolute beginner to running and getting to the 10k mark. I found it very difficult in the beginning, and wanted to share some things I've learned and some tips that will hopefully help others. I started off doing the Zenlabs C25K and moved straight up to their 10K app. My fitness level was average, and all my running was done on a treadmill. It took 12 weeks and I'm 47 yrs. old. When I first started out it was hard. I mean, OMG I really wanted to get each running session over with. I hated it, complained to myself all the time, and didn't enjoy anything about the whole process! It was a tough trudge and I wanted an excuse all the time to get out of it. I had NO concept how anyone could even remotely enjoy it, never mind really look forward to it every day. Well... I actually went from feeling this miserable and negative to really enjoying running and actually experiencing that "runners high" that I'd read about. I'd like to share my experience for those who are at the beginning and feeling as disillusioned and dejected about running as I did. TIP 1 When you first start out, it's gonna be hard. There's no way around that, BUT it's pretty short lived. If you follow a structured program like the C25K, you progress at a nice rate. I ran every other day. 12 weeks later, I'm in a very happy place. TIP 2 Music. There is no way in hell I could have got to the 10K mark without a GREAT playlist of music that has a fantastic beat. This was an absolute must for me. I learned to quickly get rid of songs with beats that didn't work, and add more songs that I loved and that had beats that really kept me going. TIP 3 The beginning of a run is always tough. I assumed the more I progressed that this would go away, but it doesn't. Even at 10K, that first 4-6 mins is like getting over a hill - it REALLY sucks! I assumed it's just my body suddenly adapting to going from a stationary state to a running state, but whatever it is, the beginning of a run is like a challenging hump to get over. That leads me to the next tip. TIP 4 When you get into a schedule and get better at it, you really want to get over the misery of the "run start-up." I did a lot of research into this and went to a local running store. The consensus is that the beginning of a run is always tough. Always the optimist, I was determined to try and make it easier, so I started researching supplements. Now... I'm a really healthy person. I eat 100% organic, vegetarian, no processed food at all, and only pasture-raised dairy, so the thought of supplements wasn't top of my list. But I did learn that caffeine can really help with that tough part at the beginning of a run. I don't drink coffee at all, and the fact my office co-workers are addicted to their caffeine fix make me have zero interest in coffee! BUT, I wanted to make my run easier so I tested out 200mg caffeine (in supplement form) 30 mins before a run. Damn, it really helped...! I hate to admit it, but now that tough beginning to a run is so much better. I'm really hoping that as time passes by I can phase out the caffeine, but right now, I'm sticking with it :-) TIP 5 Always spend a couple of mins stretching before you get started. I do 3 simple stretches. 1) rag doll, bending at the waist for 30 secs to give my hamstrings a good stretch, 2) quad stretch, bending at the knee and holding my ankle behind me against my butt to stretch my quad for 30 secs, and 3) holding knee into my chest to stretch my glute for 30 secs. If I DON'T stretch, I notice the first few mins are tougher and more challenging to me. TIP 5 KNOW it's going to get easier. For me, that didn't happen until 10K. It just didn't, and that was 12 weeks. That's not to say it was all tough, but I never felt that "oh, this is a breeze!" feel at all. When I reached 10K and stuck to that 3-4 times a week, I started feeling good about it. My music list was full of energy and awesome beats, my body had adapted, and I really started to enjoy it. The first few mins is still tough, but the caffeine helps, so that's ok! TIP 6 This may not apply to everyone, but I found using a treadmill to be a life saver. I did the "interval" setting where you could set two speeds, one walk and one run, and it made it so much easier for me as I toggled between the speeds. I also like to have the company of people around me in a gym. I tried several times running outside and failed - I'm not sure why, but I couldn't get in to it. Being at a gym somehow gave me more accountability and put me in the right mental state. I really needed all the help I could get, and I needed the treadmill. My summary is that I went from absolutely HATING running in the beginning to suddenly looking forward to doing a 1/2 marathon. I mean, to me that's shocking that I went from one extreme to another, but I did! Hopefully these tips can help others because they are what I found was the most helpful for me :-)
  15. 1 point
    Twosofas

    Proper running technique!

    A gait analysis thru my local runner’s store and another at a Physical Therapist’s office was extremely helpful and showed me exactly what I needed to correct. I didn’t know what I was doing incorrectly until I saw it in slow motion from a video recorded while running.
  16. 1 point
    BGmomma

    Hallucinating rigidus

    That’s Hallus rigidus...pretty funny autocorrect!
  17. 1 point
    After yo-yo-ing back and fourth between a very restrictive diet and just binging, I realized that weight loss should be a lifestyle. I’m pretty sure some people already know this, but I just wanted to share just in case. Instead of going on a diet, it’s better to change your current diet and maintain it rather than doing big changes for short term results. If you want to stay at your GW, you can’t go back to your original lifestyle. My advice: Start by changing one of two things. limiting portion size. This way you can still eat the foods you love, but are also taking steps towards weight loss. Nothing drastic. Swapping out unhealthy foods for healthier alternatives. Don’t go cold turkey, slowly swap out certain foods starting small. exercise. However you choose to do it, just be active. And that’s it! Pretty simple, but it took me a while to figure out that small long term changes were the way to go
  18. 1 point
    So, I’ve “run” in the past (very slowly) and have started and stopped so many times before it’s daunting at start... again. I did a full marathon In 2005 doing a run walk (12 minute pace), didn’t keep up with it. Now 15 years later and 20 pounds heavier I’m at it again. I did a half marathon last November doing a run/walk and it took me 3 hours. I did it with a bunch of old friends and we did a LOT of walking. Even “training” With a run/walk app for 9 months before the marathon I couldn’t run a couple of miles without walking. And once again, I didn’t keep up with it. I have friends my age who breeze through a quick 6 miles even if they haven’t run in 6 months and don’t run for 3 months after that. When does it get easier? Feeling defeated even before I get started. On week 2 day 2. so now, at 55 I’m starting again.....
  19. 1 point
    RunMommaRun

    Couch-to-30minutes

    I realized yesterday that this app does not prepare you to run 5k/3miles; it prepares you to run for 30 minutes, and it assumes a 10-minute-mile pace. That is a pace too fast for most beginners. I don't really have a question, just wanted to express my annoyance. At my current (very slow) pace, it will take me 45 minutes to run 3 miles, but the app abandons me at 30 minutes.
  20. 1 point
    Blackrystal

    Pregnancy Weight Loss

    My son is 5 months now. The last I checked I weighed 176lbs and that was when i was 6 months pregnant, I think I have gained more. My son is still breast feeding too. I was a runner prior to falling pregnant. I tried to run during the pregnancy but I couldn't, it was too painful. 5 months later I ran 5Ks and my pelvic was acheing so much. But I wanna try again I need to lose the weight. I have tried hiit and other forms of exercise and I am not seeing any results, so i am going to run
  21. 1 point
    Hey y'all! I am an almost 42 yrs old high school math teacher who looks like an Easter egg with legs. I have never lost my pregnancy weight...in fact it's only gotten worse. I weigh approx 240! All my excess weight is on my stomach, face, arms, neck, and back. My legs are still awesome. I am 5'3" and have always had a very muscular body. Even when I weighed 130, I only had 12% body fat. After marriage and having a child, I lost control over my body and quickly put on the pounds. Now I can't get rid of them. I've tried everything you can think of and would maybe lose 10 or 15 pounds then got it all back. We did find out I have Hypothyroidism but I can't blame it all on my thyroid. I want to be healthy. My goal for myself is to be a healthy 150. I'm currently going through a divorce and I find myself running out of breath just by washing clothes. I want to be able play with my son, but I can't due to my health. What is the best way for me to get started? Any pointers will help! Love, alli
  22. 1 point
    DarrenP

    Syncing Apple Watch with iPhone

    on your phone go to the app change to the day your on and then look on your watch it should now match :)
  23. 1 point
    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.
  24. 1 point
    twheels

    New to this

    Finally getting started on my exercise goal...i am not a runner and know this will be a challenge, but here we go!!!!
  25. 1 point
    Tom Riddle

    Proper running technique!

    Hey ADMIN, Surely going to check your blogs but before that I've a Question;How about doing YOGA for better breathing. I mean the asanas can really leads to better breathing. What say..?
  26. 1 point
    MaryIreland

    Hi everyone

    My name is Mary and today is day 1! I’ve just completed it and I’m feeling positive! I can’t wait for day 2 already! As my name suggests I’m from Ireland, we’re currently on lockdown due to COVID 19. We are permitted to do brief exercise daily so this plan is perfect for me!
  27. 1 point
    Boonedog

    Not a runner but here we go.

    Looking to lose weight and better health for the new year. Not a runner, over weight, over 50 and trying something new. Any encouragement would be welcome. Thanks Boonedog
  28. 1 point
    Dreamofillusions

    Here we go again!

    Hi Just about to start the course again. Will be trying to fit a run in in the morning, so am looking for some help to stay motivated and some accountability! It's dark and cold and there are too many reasons to not run, but I want to!!!
  29. 1 point
    LSwain

    Help a newbie?

    This may be really dumb. But I just finished Day 1 and it was fine. But can’t find in the app what I do next. Do I go three days in a row am I supposed to take a day off between each run or two days off or none? Might be app challenged but can’t find that on here. Also, nothing on here saying how fast or slow I should be running. What pace am I supposed to go at ? Without this information, this app just seems like a timer I could just use a stop watch for. Any help? I am sure it’s not but help on how long between run days if any and how fast am I supposed to be running at first and then as you go. Is there a link with that info I may have missed ? Sorry for the long post all help is appreciated.
  30. 1 point
    Timb113

    Help

    Randy, you can do it. I hope you are a few weeks into the program right now. Just take your time, don't be afraid to repeat or even take a step back if needed. You can do this!
  31. 1 point
    Shin splints are the worst!! Ice massage helps recovery. Shin splints is an overuse injury. They are tiny tears in the muscle/tendon, and cause painful inflammation. aA first if feels like a 'good' soreness after a workout, but it doesn't dissipate it get's worse. The best treatment is prevention Run on softer ground if possible (dirt>asphalt>sidewalk) Slow down (mph), Limit your mileage until your bones and tendons have toughened up Stretch before and after your run
  32. 1 point
    Dreamofillusions

    Here we go again!

    Went again today. Worried about what will happen when work starts again but am going to keep trying!
  33. 1 point
    StacyS

    C25K not working on Apple Watch ...

    My Apple Watch workout app overrides my c210k app...when I lift my arm while struggling through a tough segment, I see the apple workout stats instead of hoe much time is left in the segment. Is there a way to lock the c210k screen on the watch despite workout also running? Second to that...can anyone confirm that if both are running, I don’t have a duplicate cal burn logged on my activity app?
  34. 1 point
    Ninjajedi

    Running theraphy for depression

    Anne, I'm in the same boat. Congrats on finishing day 2. I just did half of day 1 tonight.
  35. 1 point
    Just checking in, Anne. How is the running going?
  36. 1 point
    Dreamofillusions

    Here we go again!

    Well I went, not as early as it will be once school starts again but it's an attempt to get in to a routine before then, and it was more of a slow shuffle than a run.....but I went. And it was glorious!!
  37. 1 point
    Nitae

    Newbie

    I was like you and was gasping for air and it was hard work right from day 1. I kept at it and just ran my first 5K on Saturday! I did the app 3x week and and did better giving my body at least one day of rest in between runs. And later on I think I repeated week 6 and 7. I'm 44. Good luck! You can do this!
  38. 1 point
    Getready

    Just getting started

    Hello I’m a 58 year old who is extremely overweight with arthritis in my back, high blood pressure and a sluggish Thyroid. I do walk at least 3x a week for 30 min and I am mindful of eating healthy. I never really was a runner. I friend of mine told me about the C25K and explained how this is the program for me to drop the weight. So I bought myself some good running/walking shoes and will be starting my 1st day in week 1 today! Wish me luck!
  39. 1 point
    BeccasYeaman

    Just the beginning....

    Running my very first half marathon with my daughter on November 10, her birthday, on NASA property. Excited and nervous at the same time. I feel determined to complete it....that’s my goal at this point since I am just now starting this journey. I really want to get into the best shape I have ever been in.
  40. 1 point
    PaulaClara

    Week 5, Day 3 - WTF!!!

    I just finished week 5 Day 2 and seeing what’s coming up is freaking me out. I’ll do what I can and start over if I have to.
  41. 1 point
    CleBkPkr

    Restarting a day

    Just go back to the day you finished, click on it to start. It will warn you that all previous data will be lost. Tap yes and away you go!
  42. 1 point
    Crabapple

    Proper running technique!

    I agree. I don't think it's good to land on your toes, if that's what they mean. I've read that it's good to land lightly on the ball of your foot, that heel strikes are not good and can lead to injury. Also, that a person should take shorter strides, in essence, falling forward with your body over the foot as it hits the pavement or ground.
  43. 1 point
    PG0078

    Foods to eat before a run

    If you are on a weight loss goal then I suggest what I did . I used to have only 2-3 pcs of almonds 1 walnut 1 Date every time before a run. There were days i didnt have even that ie when I was intermittent fasting. Its difficult in the start but actually the stamina or endurance is not troubled after a couple of weeks and you get used to it. I have realized that 30 to 35 mins runs for a 5K doesnt require you to be on a full stomach . Yes i do have atleast 2 glasses of water half hour before a run which helps me stay hydrated and carry a very small bottle in my pocket incase i need it but requirement is only after completion of a run.
  44. 1 point
    Lovelylight

    Help a newbie?

    I believe this is meant to be three days per week with a day of rest inbetween each run As for speed, you start out slow and will naturally speed up after you've finished the program. "If you can run slower, you're running too fast."
  45. 1 point
    Twobees

    Week 5 Day 3 conquered!

    Thank you. Ive now completed week five and the 20 minute run was awesome. Felt like I could keep going. Week 6 this week. Feeling satisfied
  46. 1 point
    JustBreathe

    Asthmatic scared to run

    Hello y'all. Without going into too much detail, I have severe asthma. I can't use inhalers or medicine because I'm allergic to them, so I have to try managing things naturally. I've been fighting major problems for over a year when things got really bad. One year ago I was completely bedridden with asthma. I've had multiple ER visits, a 5 day hospital stay and countless long nights. I am little by little improving in health and I'd love to get back into walking, running, exercising etc but the truth is I'm scared... I have no way of controlling things if I suddenly get an attack and it's really easy for me to get set back for days in my journey to normal health again. But I really WANT to be fit and 100% again... I sure could use some encouragement and/or tips on building strength slowly to make progress without making things worse. At this point I can run around and play games etc most the time with minor attacks only (unless it's a bad day, which has been every day this week lol) but for some reason my lungs struggle quite badly just to walk for extended times. I seem to only be able to manage short bursts with long rests in between... But I want to be normal and fit again. Should I attempt a plan towards running or...??
  47. 1 point
    liev

    Can't seem to get past week 5 day 1

    Hi, I'm 68 and just finished W5D3. I was so scared last night that I couldn't fall asleep and then I just yelled at myself and decided that I will have no judgement. Just do the best I can. Well I did it. Ran the 20 minutes with no problems, so excited... I run a bit faster than a turtle but I figure that I'll work on the speed after I build up my endurance. On to W6.
  48. 1 point
    The dreaded shin splints. We've all had them. Which running technique/stretches has helped you the most to overcome this painful condition?
  49. 1 point
    portion control, and exercise will help in losing weight, please intersperse running with strength training and rest , Eat wisely and you will reach your target goal. it takes about 6 weeks for you to see the results and 12 for others happy running
  50. 1 point
    The bottle of ice water is a great idea! I bought socks with arch suport to help my planter fascitis. After work outs I roll my feet over a tennis ball. I also stand on a stair backwards, with my toes at the edge of the stairs and my heels dangling over. I dip my heels downwards while holding onto the wall for support. This helps stretch my calfs and heel muscles. These tips were recommend by my dr.
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