Fitness Minutes: (29,419)
847 7/7/13 11:11 A
I agree with the previous posters that you should have a solid walking base before running (which it sounds like you do) and that a C25K program (I used the one on the Coolrunning website) is your best bet for training up to running that distance. Most C25K-type programs are 9 or 10 weeks, so a year is plenty of time, even allowing for repeating weeks when you need to.
I don't think you need to lose more weight before you start running; I was a bit more than 70 lbs. heavier when I started, and because I took it easy and slow, and never ran two consecutive days, I had no issues.
Do make sure you get fitted for good shoes--they will make a big difference in your ability to avoid injury.
It does take a while for the body to adapt to stresses and impact of running.
It is important to build up a solid base of walking first. 3 miles is a good benchmark, although you would want to have 2-3 months of this under the belt.
A Couch to 5K program is definitely the best way to transition to running. These program work through progressively increasing intervals of running and walking. The program lasts 8 weeks, although you should feel free to repeat a week if you feel you need to give your body additional time to adapt.
You should train in conditions that are as close to what you will race in, and treadmill running is a little different from running outside. So you should do as much of your training outside as you can. Although the treadmill makes a good way of keeping your training program on track when the weather prevents you from running outside.
Fitness Minutes: (109,319)
13,433 7/7/13 5:10 A
Make sure that you have a base of walking. That means an established habit of walking or equivalent cardio 3-5 days a week, for 30-60 minutes and have done so for several months. Also make sure you are doing full body ST 2-3x a week.
Fitness Minutes: (52,344)
3,279 7/7/13 12:54 A
I would look at doing the C25K Program.
The great thing about it is you progress at your own pace. Once you go through week 1, if you feel you are not ready for week 2, you do week 1 again and so on. It is a great program!
Fitness Minutes: (935)
11 7/7/13 12:05 A
I want to do a 5k run this time next year,but I don't know the first thing about training for it. I am about 90 pounds from my goal weight so I can't just start running, or can I? If so, how much? I have a tredmill, is that better training than walking or jogging outside. Should I loose more weight before I start the running? I do pretty good at walking 3 miles, I just want to be able to run it some day.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.