Sparkpeople's running routine is not for everybody. I don't use it. The big thing is to simply start incorporating running/jogging into your normal walking routine. I started out by choosing a walking route full of . I would jog down the hills, and walk up the hills.
In the end all you need to do is find a way to incorporate running into your routine.
Fitness Minutes: (425)
4/26/14 5:54 P
As a former running coach in my opinion running on a dreadmill is creating bad running mechanics for several reasons. The moving belt causes an improper foot strike, almost ensuring you will overstride and land with a heel strike with your foot in front of your centre of mass and your knee locked. The moving belt takes away half of the effort of running since you do not need to use the hamstrings to pull your foot back nor do you need to use the quadriceps to propel yourself into the next step. The formulas which help you determine your maximum heart rate are based on averages so as a previous posted stated depend on your rate of perceived exertion (RPE) since laboratory testing has found that RPE correlates one to one with actual exertion.
Final note of you are not doing strength training to improve your muscularity and muscle function your running progress will be impaired. In addition strength training ranks second only to diet with regard to fat loss, cardio is in third place in the fat loss equation.
It is called WORK-ing out for a reason.
I said getting fit was simple, I did not say it was easy.
Cardio burns calories, strength work burns fat.
Eat well to lose weight, exercise to get fit
You can not build a six pack using twelve packs
Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.
"I think calories are little germs in food that all moms are afraid of" Dennis the Menace
I figured it out when my knees hurt. I looked it up and self diagnosed "runners' knee" which was sort of confirmed by my doctor. I switched shoes first which did nothing then I worked on changing my stride and strike and it got better, so I now assume that was the reason.
I agree with MLAN613. I don't worry about BPM, so much as how I feel. Winded? Probably should slow down. Comfortable? Kick it in gear.
I used to have quite a bit of hip pain as well as knee pain (old injuries; not so bad that I needed to stop, but sore). Knee pain has decreased though I've had a flare this week. Some of it was just getting my joints used to it and getting stronger. But the hip pain has been much improved by improving my flexibility - pigeon pose seems to help a lot.
December Minutes: 911
Fitness Minutes: (13,947)
4/25/14 8:54 A
I enjoyed the C25K app, but didn't finish the whole thing either. I was on the last week and got scared that I wouldn't be able to run for 25 minutes straight and stopped. A few weeks later I went outside and decided that I was going to do it without the app and sure enough i did. I ran my first 5k in January (temp was 12) and finished it in 33 minutes which was not what I was hoping for, but decided to stop and look at the fact that I actually did my first 5k and started feeling proud of myself. I have been running 3 or 4 times a week since then and have managed to get my 5k time to 22 minutes and on really good focused days can do it is 21 minutes. Keep going hard work does pay off...
current weight: 158.0
Fitness Minutes: (161,955)
10,819 4/25/14 7:53 A
I, too, just started running in the last few years. Keep up the great work. It's a lot of fun and you can make great friends. Okay, it isn't always a lot of fun but the friends are and so are races.
I am going to comment on the heart rate thing. Honestly, I NEVER pay attention to my heart rate when I run as it always hits the anaerobic mode. I usually got by the perceived rate of exertion and as long as I can answer yes-no questions, I know I am okay. So, as long as you feel okay when it hits 171 BPM, I wouldn't worry about it too much.
Edited by: MLAN613 at: 4/25/2014 (07:54)
Fitness Minutes: (52)
4/25/14 7:48 A
Awesome. Thanks. If I keep focusing on time over distance, I guess I'll get there eventually. I'm still going to restart around week 3, and go from there (I've been skipping a lot of days because of time constraints, so I want to renew my effort). And, when I get to that 20 minute jump, I'm just going to go for it!
Good luck on your first marathon! That's a huge accomplishment. Right now a mile scares me - I can't imagine 26 of them. :)
Fitness Minutes: (29,299)
4/24/14 7:00 P
I did C25K when I started running two years ago and never paid any attention to the distance, just the time. (When I started, I was doing about a 13-minute mile, give or take--which is definitely slower than 5mph.) The jump to 20 minutes on W5D3 terrified me, but I decided just to give it a try, and lo and behold, I did it! I'm not sure I've ever felt so proud of myself. :)
Don't even think about your pace or distance--those don't matter at all. Run at the pace you're comfortable with, or even slower than you think you need to, and give it a try. You might surprise yourself!
(On a side note, it took me about 13 weeks to get to the point of running 5k, rather than the 9 weeks in the program, because the half-hour that's the last week of the program wasn't nearly that far yet. The first official 5k race I ran took me just over 43 minutes. Fast forward two years, and my 5k time is down to 28 minutes, I've run three half-marathons (and many 5k and 10ks), and I'm about to start training for my first marathon.)
Fitness Minutes: (52)
4/24/14 2:48 P
If you haven't already, it's definitely worth getting your stride analyzed and getting fit for a pair of shoes at a running store. Hip pain like you're describing sounds like a mechanical problem so it's definitely worth getting evaluated. If I don't wear the right shoes when I'm running the hamstring that I partially tore in college (and then spent 6 months rehabbing) will hurt like none other.It's ok to push through muscle soreness, it's never ok to push through pain.
current weight: -0.8 under
Fitness Minutes: (52)
4/24/14 1:05 P
Thanks! That's some good advice. I've been mostly running on the treadmill (because it's been cold, and because it helps me to regulate my speed), so I'm able to watch TV or do something to take my mind off what I'm doing, which helps.
I guess my ultimate goal is to be able to run 5K; regardless of how fast I go, so if I keep running, slow as it may be, I'll eventually get the distance I need.
Fitness Minutes: (52)
4/24/14 1:02 P
Just wondering, how did you find out you were running wrong? My knees hurt a little, but they always hurt, it doesn't appear to be any worse when running, but my hip hurts A LOT. I have had herniated discs before; I guess I always have them, but they haven't flared up in quite a while. But my hip hurts on the same side. I wonder if I'm running wrong?
Fitness Minutes: (105,386)
4/24/14 12:45 P
I never could deal with the jump to 20 minutes in C25K, so I did something else (cliff notes: I had the aerobic endurance, but mentally it was hard, so I ran with friends who were VERY slow and distracted me). I still find it hard to think of the total distance or amount of time I have to run, so I don't..if I think that in 10 days time I have to run 4 hours non stop, I will psych myself out. But I take it one step at a time, always have, regardless of distance.
Anyways, there are other learn to run programmes out there, ones without a large jump to 20 minutes.
“Sometimes the moments that challenge us the most, define us.” - Deena Kastor
I didn't do couch to 5k program, but I did make up my own. At first, my goal was 1 mile- it didn't matter how long it took. I would jog as far as I could, then walk, then jog again. It took a few weeks to make it a mile fully jogging and only a little more to get to a 9 minute mile. Then I started adding distance with the same run (at least one mile), walk, run until I got to 5 k. Now I am working on speed, though I have had some set backs. It turns out I was running incorrectly- over striding and using a heel strike which messed up my knees for a bit, Once I changed that I got slower again, but knee problems went away.
So- if C25K is too fast for you, slow down, but keep it up. It does get easier.
current weight: 130.0
Fitness Minutes: (52)
4/24/14 12:35 P
A few months ago, my close friends and I all challenged each other to get in shape; whether it be lose weight, get more fit, eat better. Generally just a "let's make ourselves better" type of challenge. One part of this was to participate in a 5K race this year. We chose the Color Run, mostly because it looks like a non-competitive, fun kind of way to run your first 5K.
Here's my story: I'm almost 45, 5'7" and currently weight 215lbs (down from a high of 240 in November). I downloaded a C25K app, and started running. Then I hit week 5. Run 20 minutes. WHAT?!?!?! How do I go from 8 minutes (which hurts) to 20 minutes. So I didn't. I re-ran some older ones, but I haven't gotten over the hump to 20 minutes.
Then I started thinking about it. It actually says run 20 minutes, or 2 miles. That's a 10 minute mile. That's 6 mph (I think). When I started this program, everything I read said run slow. The guy at the running shop where I got my shoes said run slow. To me, slow was 5mph and under (usually under). I thought maybe I was running too slow.
So, I bought a heart rate monitor, read up what I could on those, and discovered that I shouldn't be exercising with a heart rate of more that 175 bpm.
Yesterday, I decided I was going to go back to week 3 (alternating 90 second run/walk and 3 minute run/walk) and up my speed to see what my heart rate is. One and a half minutes into my first 3 minute run at 5mph, and my heartrate was pegged. So I slowed it back down to 4.7, and that's where I stayed; heartrate pegged every time I ran.
I don't think this is a good thing. I'm not sure what to do. Should I run slower? Should I run for less time? I know as I lose weight and run more, it'll get better, but how am I supposed to run 20 minutes (or 2 miles) if my heart rate is topping out on a 3 minute run at 4.7 mph. I can't run much slower; it then becomes an awkward jog/run thing.
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