hardloper

Hey congrats to you and good luck with your 5k! Today very fluid 6x1 everything good.

5x3 done, no problem! The 20 minutes of continuous running went very smooth. Better not to comment the pace, but it will improve

It starts from the kitchen, it extends to the rest. You need - structure - understanding on how nutrition works - enjoying food - a strong mindset First of all, you have to prepare your food yourself. You, not your mother, not a fast food (especially not a fast food!!!). You go to the kitchen and you start preparing your meals. Second: define a structure for breakfast, a lunch and a dinner and what time are you going to consume them (for me it is breakfast at 7am, lunch around 12am and 1am, dinner at 6pm). Outside those meals, eat only fruit. Third: all the ingredients that are not an ingredient per se, don't eat them. Prefer whole grains above refined grains, cut meat consumption to maximum twice a week (and avoid things like hamburger, fried chicken or schnitzels), and never more than 200g. Vegetables have to be the most important ingredient around all your cooking gravitates, so when you have proteins enough and carbohydrates enough and you're still hungry, just eat more vegetables. Fourth: aim to become a very good cook (if I may suggest something, learn French kitchen. Greek is also ok, Italian also great as long as you avoid eating tons of pasta). Why this? Because eating has to be a very pleasant experience! If you find pleasure in healthy food you will never come back to processed crap. Eat as slowly as you can and drink a lot of water. WATER, not sodas. Fifth: one day per week break your rules, but do it with moderation. With this only you will lose a lot of weight and your life will be much more awesome, but this is only the start. Now let's talk about sport - Good that you do 30 minutes of walking when it is good weather. Now you have to start doing it also when it rains as hell. Did you do 30 minutes of walking every day this week? Next week you do 35. The one after 40. In few weeks you will walk 60 minutes per day. - Take the stairs every time you can. Doing 5 floors by feet is without any doubt boring but it is a very good exercise. - Start running with C25K as soon as you can. Do what you can. If you are exhausted after the first 15 minutes, stop there. The next time probably you will be exhausted after 16, then 20, then you will complete it. Just do what you can and always aim to do a little more (but only if you can). Listen to your body, if you have an injury things get worse, so first of all aim not to get injuries (I know it very well for my direct experience). - In addition to running, weight lifting is also a very effective method to lose weight and gain strength. Doing body building can be pretty dull but you're actually full of choices. Crossfit, chalistenics, powerlifting, you just have to go out there and see what is available and what can fit you. If weights are not your thing, you may want to try swimming or biking. - Forget about the losing weight thing. That will happen anyway. What you want to do now is to build a healthy lifestyle. Good luck!

Hi everyone. I read many stories about people with weight problems that found their way to a better life though running. My story is nothing like that. I'm 34 years old, tall and thin (6'1" per 152 lbs, in my "fattest" period I was 168 lbs). I'm that kind of guy that never put effort in sport. I was thinking "oh well, I already look good, why should I bother to do sport"? Then I moved in a foreign country where people are very serious about sport and I started to feel ashamed about myself. I therefore started three years ago to run three times a week (without any training I could do the 5 km immediately - sort of (the first times I had to stop because too much pain in my legs, but I was not feeling exhausted). My longest run 8 km. It's important to remark that my time was pretty embarassing (45 minutes for 5km ). Then a thing happened and I stopped to run for 9 months (this thing is called "autumn"). I restarted to run 5km three times a week but we the same problems and this time I stopped much before the autumn, so I waited other 9 months and then another thing happened, and this thing is called "girlfriend". Initially I was not thinking about getting back to run, but it happened that my girlfriend, a local girl, is a very sporty girl (in her best period she was lifting weights and she was beating many men at the gym), with a very sporty father (namely doing triathlon at 60 years old and beating many young people). I then felt even more ashamed about my poor condition and start to change many things about my lifestyle. I started to get a structure, going to bed always around 11pm, changing totally my alimentation (my typical day consists in breakfast: milk with oatmeal, honey, nuts and raisins; two fruits every day during morning and afternoon, lunch: 3 slices of bread (now they became 4) with butter and something else - like cheese, meat or jam; dinner: the dinner is focused on vegetables plus potatoes or grains - better if whole - and proteins - like chicken or fish or beans or quinoa. Extra snack: a yoghurt with honey and nuts). Then I started to go to the gym and do the crosstrainer. Then I accidentally read a post of a blogger about marathon and started to fantasize myself completing a marathon. I therefore read a book about it and decided that I really wanted to go for it! Talking about a friend of mine he told me about C25K, and so here I am I bought this winter the 10k pro and started to run, but after the third week I had to stop because of an injury that stopped me until two months ago. I did fysiotherapy, lot of exercises and stretching and finally I restarted to run with an interval training schema given to me by my physioterapist. Since some months I'm also training my whole body doing chalistenics training (I train 6 times a week, and I could easily see the results since I lost all the fat I had on the belly and I have a much more attractive body). That's how this week I restarted with the 10k runner and today I ran the 5x02. The two times 8 minutes went very smooth without any problem but Friday I will have to face the famous 5x03, 20 minutes non-stop. Considering that I had to stop because of an injury I'm a little bit concerned; I also hope that it would not be a problem to run 3 times a week (during my rehab I was running maximum twice a week). For the rest, I already bought the 13.1 and the 26.2 apps and I want to go all the way from couch potato to marathon