Couch to 5k

I do the couch to the fridge in record time. Joking aside. I used to jog regularly but always seemed to pick up niggly injuries. There was probably an in balance in my diet too because no matter how far I ran. Attained little to no results other than getting fitter. Was told I was probably buggering my thyroid up and should increase my intensity with more hill climbs and sprints. I tried this and added weight training. Just bulked up more.

Jacked it in then had another crack a few years ago. Same results. Then tried an exercise bike. It could be too much serotonin in my system because I did overstress about my weight. Since then I try not to think about my weight and image and destress in general about material things.

Little is more for me. I'm exercising less but eating less too. Ditched three meals a day and only eat when I'm hungry. Since I've been intermittent fasting my anxiety attacks and potential gall bladder pains have stopped. I don't know whether that is purely coincidental.

I piled on the pounds after meeting Laura. Since we split I'm back to the lifestyle I had prior to that and seem to be going back to default as I only ate to please her at times.

 

I would highly recommend doing the None To Run programme, rather than Couch To 5k. It's essentially the same principle, but N2R aims to have you running continuously for 25 minutes in 12 weeks, and includes strength and conditioning drills within it, whereas Couch To 5k is a 9 week programme, and chances are you won't be running a 5k in the time they give you by the end of it, unless you're a sub-30 minute 5k runner. I've done C25k twice, subsequent to finishing N2R, so have done both programmes over the last few years. Chances are, given the description of your first runs, the ramp up of C25k will be too steep.

Link to the PDF is here (https://nonetorun.s3.us-east-2.amazonaws.com/None+to+Run+Plan+(July+2019).pdf). The website www.nonetorun.com is much more heavily focused towards the app (which didn't exist at the time I completed it) these days. The app has a free trial, but isn't essential in terms of doing the workouts and completing the programme. There are loads of ways to programme the workouts into watches/phones, if you prefer.

Happy to answer any questions about it. I would also highly recommend parkrun as a way to build fitness. Despite the name, there's no time limit and no expectation that you have to run the entire thing. Walkers are welcome at parkrun, and the tailwalker will always finish behind the slowest person on the day (which has often been me at the ones I've done).

PS: Those on the the forum who've met me in person will attest to the fact that if I can complete this, then pretty much any able-bodied person should be able to over time. Do repeat weeks, as and when needed, and progress at your own pace. You'll also learn by about week 4 that, no matter how slow you were running in the first couple of weeks, it was too fast!

 

Has anyone ever done a lamp post challenge? Running between a set of lamp posts then walking between the next and stepping it up gradually?

 

It's a tactic I've employed at parkrun on occasions, but I find that I'm far more disciplined when I have timed intervals being triggered from my watch (or phone for anyone without a fitness watch). It's too easy for me to get to the lamp post in question and then decide 'just one more', which is a behaviour I don't repeat from watch prompts.

 

Yep, great for building up distances for new runners and is part of a staple training program for runners to build their speed too.

 

Fartlek training, they used to call that.

 

Well done, the hardest part is doing it and going back for a second attempt is even bigger.
I took up running when my first grandchild was born at nearly 20 stone and not following a plan it was incredibly difficult and kept breaking down with various injuries.
Joined a running club last year on a C25K course, best thing I ever did. I’m now a qualified EA Run Leader and take my own groups in the club,regularly run 1/2 Marathons and have been lucky enough to get entry into London next year.
If you’re to continue with your running journey would recommend joining a club, it helps with motivation etc, definitely invest in a proper set of running shoes but lastly run at your own pace and goals to make sure you enjoy it.

 

Fartlek (translated from Swedish or Norwegian as 'speed play') is more of a variation of running paces, whereas the run/walk intervals were made popular originally by Jeff Galloway. 'Jeffing' is a tactic used by many for half-marathons, marathons, etc.

Having tried for ages to do it, I was shocked when, the first time I completed a parkrun without walking, I discovered I was two minutes slower than the previous week's run/walk intervals.

I can pretty much do any distance from 1 mile upwards faster via run/walk intervals than I can by running the whole thing.

 

First 10K race I did I was shocked to see someone who walked/run beat me who ran the whole way.

 

Sounds like you’re running too fast.
At the moment you will think that’s not the case but if you slow down (really doesn’t matter if you include walking in that) the breathing will be easier and will improve.
I still to this day struggle to breathe for the first couple of Km and then it passes as I get into a rhythm.
Also as counterproductive as it might sound you will improve much quicker if you run/walk slower but further.

 

I completed all 3 programmes (1 x None To Run, 2 x C25k) at around 23 stone, and technically in the 'morbidly obese' category. My fitness improved massively (e.g. resting heart rate went from low 70s to high 50s) but I didn't lose any significant weight. Dietary fixes are needed for weight loss, on top of the increased activity.

Great work on the run lead stuff. I'm too slow to lead any of our club runs, as I'm always the one being back-marked. I missed out on the London ballot and the Great North Run this year, but managed to achieve the landmark of being the dead last finisher at the Dewsbury 10k this year!

 

This is fantastic, stick at it, every day, every extra step is progress.

A lot of similarities with me taking up cycling in 2011. Had a knackered old mountain bike in the garage for years and decided to start doing the 4 mile each way commute to work, at the age of 36, by bike. Short route but every day the ride to work includes Smithies Lane and a climb up to Barnsley Hospital. Used to use the house numbers on Smithies Lane as my progress marker, and I can still remember the day I managed to climb all the way without stopping. Promised myself a new bike at that point and duly got one.

A work colleague convinced me to enter the 2012 Great Yorkshire Bike Ride and I've done every one since then (currently not being run since the pandemic).

Since then, a bit like @Andy Mac I've ended up buying better bikes and got hooked on it. Back commuting again now I'm working at Barnsley and currently in training for my 5th Pedal to Paris ride with the Royal British Legion and also did rides to Flanders/Ypres last year.

One of the lovely things from all of this is that when I trail ride, rather than road ride, I've seen more of, and learnt more about, our local area over recent years than I knew existed. The old canal paths, disused railways via the Transpennine Trail etc, it's kind of pieces together a lot of local history.

Keep going, the benefits to your health, your general wellbeing are immense.

 

Agree, dietary made the biggest difference to my weight loss and big increases in my times too.
Our club have 3 groups that run 5,7&9km, I take the 7k groups but our 2 ‘slowest’ runners are also RL & take the 5k groups.

 

One really good drill for doing the intervals is to try to get into the mindset of doing the run sections as easily as you can, but trying to keep the walk intervals at a fairly decent intensity.

As you've discovered, the immediate (and completely natural) response is to run too quickly and then be desperate for the walk intervals to come around. You spend more time walking that running in the early weeks, and this is a really good way to get out of that mindset.

 

Quite a few of the Leeds running clubs have minimum pace standards that I wouldn't qualify for. My running club has a Group 1 run advertised as 'at the pace of the slowest runner on the evening'. They were really welcoming to me at parkrun, so I progressed over time to running with them as a non-member, then joining, to currently being in my second elected term on their committee.

Parkrun has hooked me even more. I'm on the Run Director rota of one of the Leeds parkruns and am Co-Event Director for a local junior parkrun. Closing in on my 100th parkrun milestone shirt and my 250th volunteer one.

 

Wow that’s some commitment on the Park Runs.
Think I’ve done about 5 ever (4 in last year)as was put off at my first one as it was very very competitive (people shouting at people to get out way etc).
Done about 10 Marshalling as one of our Coaches is a RD so I go to support a fellow club member.
On the clubs that put me off joining in past but this one I’m with advertised a C25K was only reason I joined but we pride ourselves on our Social runs that no one gets left behind and we either run together or do run backs to ensure.

 

Spot on. You could be my twin brother from another mother.

 

Park runs shouldn't be competitive. All the ones round Barnsley seem very friendly.

 

Well done JamDrop you’re doing great.

My wife is doing it at the minute and I’m so proud of her because of her lung condition. Not much longer than a year ago she was struggling to get up the stairs in our house, but her treatment has gone stunningly well and this is giving her a lot of confidence. She can now do 20 minutes non-stop which she never thought she would be able to do.