Azatol

I'm in the "it's bad" school but do warm up before I run. 10 body weight squats, 10 fence steppers (each leg), 10 forward leg swings (each leg), 10 Sideways leg swings (each leg), 10 lunges (each leg).

The first time you do anything physical you suffer from DOMS(Delayed Onset Musle Soreness) the worst. It doesn't necessarly go away over time but becomes more tolerable. It's the feeling of torn muscle tissue which rebuilds stronger the next day. Soreness is good <G> Congrats!!

My advice is simple. Call your first day a win. You got out there, you tried. AWESOME!! Next time, you just have to get a tiny bit father. You don't even have to finish. This is a game of baby steps. The smallest amount of forward progress get's you closer to your goal. HANG IN THERE

Great to hear you've come back to finish. Once you cross that W5D3 threshold I think it gets mentally easier. It's sort of like you've gone from pushing off from the start to pulling towards the finish. I can see the prize at the end and I'm gonna get it!!! I'm almost there ( Week 7 ). Will I see you there? ( I'm bettin' on it )

This is just a theory but it sounds like a lack of leg strength. My knees used to hurt when I tried to do lunges. I beleive it was a lack of muscle. Without muscles there's more pressure on the actual joint. I did negative split squats for a month. Done like the below video but hold onto a chair, and lower yourself slowly on each rep (a slow 4 count). 8, times, switch legs, and repeat. Rest 90 seconds do do it again. 3 total sets. The problem is you will need to do them on your run days ( after ) because they are the muscles that need to rest on rest day. I know this will be very difficult so I wouldn't expect to start on those numbers. Heck, do 2. If you do 3 next time you win!! The nice part is you can hold on as much as you need to not allow for knee pain and you'll still gain benefit. You'll find over time you automatically hold on less. As your leg muscvles get stronger, there should be less pressure on your knees. Also a point of note. I found much less running discomfort when I got fitted for running shoes at an actual running store (I went to Fleet Feet). Your feet will thank you. As always please keep in mind I am not a medical or fitness professional and you're taking advice from a guy who's only been running for 7 weeks longer than you. I'm basing my reccomendations on weight lifting and the fact that I didn't suffer what you have as a result of that (I think). Strength training is always a win!!

I got one friend who's always 50 thousand steps ahead of me. I need more hours in the day to fight back. He runs, walks and cycles every work day. I also run, walk and bike but my bike is a V-Twin Honda. That may be the difference <G>

I have my workout week set as Mo, We, Fri. Then it's nice to know I can push the whole process back 1 day at any point and still be good to go to restart the following week. That way if Wednesday looks like a bad day Ill do Mon, Thu, Sat/ It could also be Mon, Wed, Sat, or Tues, Thui, Sat. That extra day is your "Get out of workout free" card that still allows you to stay tyrue to yourself and maintain the fitness level of a 3 day workout. BTW unless sick, i never actually take a day off. A so called "Off" day is at least 10k steps. Welcome!!

I don't know the answer to either question but wanted to say HI!!

While I've yet to run a race I used to say. me run? 6 months ago the only thing that could make me run was a skippy ice cream truck! Welcome!!

Can I assume this means you figured it out?

Gotcha

It's kind of funny Trish. One day I just went SNAP and changed. I was talking to a friend at work telling him I've reached a plateau in weight loss from walking. He told me strength training is where it's at. So I went home and started googling and I found this article(which I consider a life changing blog post).... http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/ By the time I got to the end and read all the tabs I opened from links within, I was on a mission. I dove in head first on Paleo and Strength training and I've had wind filling my sails ever since. Discovered running and once again, GERONIMO!

Awesome work but save your strength and enjoy the walk phases. You'll be tapping into those stores later on <G> Seriously though, the walking portions are for a reason. There is scientific and medical theory behind this program. Trust it and you'll have the success you seek.

Tim you're doing the right thing. My injuries always last way longer than they should because i get impatient and don't let them heal then rehurt myself. It sucks but it's worth the wait!!

Great start. It gets more addictive which = fun!!

Gumby legs for the win!! If you don't already know the secret, it's time to google "Foam Rolling"

I went from 268 to 230 in about 4 months. I'm a broken record but I gotta say it again. Paleo is where its at!!! Good luck with the journey.

Gives new meaning to "freezing your butt off" LOL

I usually say "Only if you walk less steps than I do" but we went ahead and took a chance on ya

You aren't even close too too old because I'm 47 years and I'm way to immature to call old and you got but 2 years on me. I'm on week 7 so I'm positive you can do it too!! Welcome to the party, Mike

Welcome Val, Sounds like you're coming out fo the chuite good and strong. Have fun with the journey!!

WOWSER. You rule! I'm only good for 25 minutes at this point <Ducks> Welcome folks!!

Kind of? I have gone from "I'm going to run today" to "I can't wait to run today" but the dedication, perseverence and confidence were there before I started them. Beasting my medical problems and losing well over 80 pounds already had my mental game right where I needed it.

A treadmill right in the home removfes all obstacles!! Way to go!

Todays word of the day is... Week 7 day 1 done deal! It was tough. Very tough. 18 degrees out and breezy on the river(as always). I had breathing issues. The wind was too cold on my face for the first 10 minutes and everytime I pulled my balaclava up over my nose and mouth I felt like I was fighting for air. Had to put it up, down, up, down until i warmed up and took it off. Body stayed fine with 3 layers plus a UA Hoodie and 2 layers on the bottom. On the last 5 minutes I was really fighting. Huffin and puffin and fighting but I WON! Today marks my breaking through the 2 mile barrier ( for the running portion )! Still had fun. Bench Press: Per the doctor, no benching over 100 until my shoulder heals. 95 pounds hurt bad. Did 45 pounds(bar weight) for 5 sets of 10 to keep my musles loose and range of motion Barbell Squats: 3x5 @155lbs Push Ups:: could only do 7 before the pain set in. Need more shoulder rest I guess. Planks: 3x:30