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SONJARN SparkPoints: (3,858)
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9/9/14 1:54 P

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I just joined this program and very excited to get started. I walk consistently but I need and want to step it up a notch. I am a little concerned as I have never really ran anything and I am not sure how to breathe when you are jogging/running. I have a lot to learn. Would love any suggestions. thanks emoticon emoticon

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AFERRARI's Photo AFERRARI Posts: 31,379
8/11/13 8:25 P

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emoticon Please do not reply to this informational message. emoticon

This official training program was created by SparkPeople's coaches as a fun way for members to get motivation, tips and support to a common fitness goal: finishing a 5K race. This SparkTeam works much like all other SparkTeams, except that it has a few special features and a set program you can follow. Here's how it works.

1. Join the training plan. This will automatically put you into this SparkTeam, mark the start of your five-week training plan, and trigger a set of five weekly emails to begin.

2. Follow the training plan each week. You can find it on your Interactive Training Calendar, but it will also be emailed to you each week. These emails also contain helpful tips and articles (in addition to your workouts), and all the info you need for training.

3. Track your workouts on your Interactive Training Calendar. You have to track every workout to earn your SparkTrophy at the end of your training.
4. Complete your 5K. You can sign up for a race in your area or join one of SparkPeople's Virtual 5K races here: www.sparkpeople.com/myspark/virtual-race-h
ome.asp

That's it! You can also use the Team Message Boards to correspond with others who are following this training plan. When you're finished with the challenge, you can stay in this Team to help others or try another training plan!

emoticon Please do not reply to this informational message. emoticon

brought up from the bottom so we can see what this entails

Edited by: AFERRARI at: 8/11/2013 (20:26)
Angela
Coquitlam, BC, Canada
Pacific Time Zone














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INSPIRE12's Photo INSPIRE12 Posts: 1,389
7/10/13 11:08 P

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I have always wanted to run, however I didnt know how to breath, begin to ache and quit. However this is the perfect goal for me. Im running the Lozilou mud run August 17. I usually walk most of my races howevr this one is going to be different. Thanks for the info.

I f first you don"t succeed brush your self off and try again.


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AEGISHOT's Photo AEGISHOT Posts: 3,222
7/10/13 4:06 P

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@GRATEFULJO Just take one step at a time and you will be that super runner soon. emoticon

TEMMY, Nigeria

aegishot.blogspot.com

I can do all things through Christ who strengthens me.


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GRATEFUL_JO's Photo GRATEFUL_JO Posts: 51
7/10/13 3:37 P

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I just joined today..to be honest I am terrified of running/jogging..not sure why...I think because I imagine people who run are super athletes and I cannot be further from being considered athletic. I thought I'd give this a try since my Zumba classes have cut down to only once a week over the summer. I keep telling myself if I can zumba I can jog! And I like the walk/jog combinations.
emoticon emoticon JO

AEGISHOT's Photo AEGISHOT Posts: 3,222
7/1/13 1:30 A

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emoticon

TEMMY, Nigeria

aegishot.blogspot.com

I can do all things through Christ who strengthens me.


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LILLYANKA's Photo LILLYANKA Posts: 13
6/30/13 11:54 P

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I'll be starting tomorrow! I've been sedentary most of my life, so here's hoping things will go well!



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AEGISHOT's Photo AEGISHOT Posts: 3,222
6/27/13 3:32 P

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You can do it and you sure will. With much determination and associating with others, it can only become easier.

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TEMMY, Nigeria

aegishot.blogspot.com

I can do all things through Christ who strengthens me.


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JPANNELL0's Photo JPANNELL0 Posts: 139
6/27/13 3:17 P

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Just joined today! I didn't know about this group until I checked on Spark Coach. There are so many things on this site it's impossible to keep up with all of them. I decided I would run and jog first thing this morning. I made it 3.6 miles in 48 minutes. It was close to the course I followed for a local 5K and sprint triathlon I completed this past spring. I want to improve my times, and thought this would be the best place to start. I'm excited to be here! It was fun to get the welcome mat in my spark goodies! WOW!

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Life is a Gift! Life is Adventure!


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AEGISHOT's Photo AEGISHOT Posts: 3,222
6/27/13 2:51 P

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You are welcome and wishing you the best as you start running on Friday.

TEMMY, Nigeria

aegishot.blogspot.com

I can do all things through Christ who strengthens me.


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EFGSLG's Photo EFGSLG SparkPoints: (615)
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6/27/13 2:45 P

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I will start Friday! I am excited too! I am not sure if I will run on the treadmill or outside... guess it will depend on the weather. I think the speeds will be easier to control outside.

AEGISHOT's Photo AEGISHOT Posts: 3,222
6/19/13 4:36 P

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emoticon emoticon

TEMMY, Nigeria

aegishot.blogspot.com

I can do all things through Christ who strengthens me.


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DEE_64's Photo DEE_64 SparkPoints: (88)
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6/19/13 2:32 P

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I`m just joining too! Can`t wait to start and meet some new friends along the way! emoticon

Dee


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CYND59's Photo CYND59 Posts: 7,691
6/1/13 5:29 P

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Just joined today. Sunday is my usual rest day so I will begin the program on Monday. I look forward to getting to know some of you. I have been walking 4 miles a day but ready to ramp it up.
Cyndi

"Always concentrate on how far you have come, rather than how far you have left to go. The difference in how easy it seems will amaze you."
---Heidi Johnson

(:-)Cyndi G
Penscaola, FL


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POLINKA09's Photo POLINKA09 SparkPoints: (3,330)
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5/9/13 3:36 P

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Starting this today. I started doing something similar, only did walk (speed 3.3 and 3.7). I found out recently that I have a mild form of arthritis in both of my knees and was told by my doctor that I should not be running, doing squats, lunges or any type of exercise that puts too much pressure on me knees. But I can walk as much as I want and he didn't specify how fast or slow. So I will try to jog. If not, I will definetely walk emoticon

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APRILBASALA's Photo APRILBASALA Posts: 1
5/5/13 11:43 P

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I start tomorrow! I'm so excited.

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JSLICE812's Photo JSLICE812 SparkPoints: (14,098)
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4/1/13 11:59 A

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So I just started the challenge this morning, and it went well.... just wondering what speeds people are working at when starting intervals on a treadmill. I walk at 3.8 and then increased to 5.2 for the jog... does that sound right?

Remember... nothing tastes as good as healthy feels.



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MANDAMYMANDA's Photo MANDAMYMANDA Posts: 222
3/27/13 6:49 A

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Just completed Week 1 Day 1 yesterday. The most I've ever run was 2 miles, but it has been a couple years ago now. I'm looking forward to working my way up to a 5k!

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INSPIRE12's Photo INSPIRE12 Posts: 1,389
3/5/13 12:19 A

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You will. Good luck


I f first you don"t succeed brush your self off and try again.


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WOOZKAT Posts: 136
2/18/13 9:05 P

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TOTALLY AWESOME!
Hopefully I'll be able to say that some day :-)

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WOOZKAT Posts: 136
2/18/13 9:03 P

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Awesome, best of luck to you!

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INSPIRE12's Photo INSPIRE12 Posts: 1,389
2/15/13 4:01 A

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I never jogged. Always admired people who did. Never knew how to properly breath and to be honest I'm afraid of failure. However I'm going to start training with a local running club Tuesday for the couch to 5k run on April 27. I'm excited and nervous.

I f first you don"t succeed brush your self off and try again.


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REULE000's Photo REULE000 SparkPoints: (2,292)
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1/9/13 8:03 A

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I am starting my Week 1 today. I use to jog about 3 years ago and I really enjoyed it, so I'm ready to get my new adventure going...Good Luck Everyone!! emoticon

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KBRISTOW's Photo KBRISTOW SparkPoints: (13,266)
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12/9/12 10:55 P

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I am having a hard time with this.... I've never run anything. I went from enjoying running to freaking out over it!! I think I need to return to the gym by myself and train there until I get into a better mind set. You guys are amazing.

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ATETE2013's Photo ATETE2013 SparkPoints: (3,029)
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10/28/12 3:41 P

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today was my day 4 in week 1 to day i ran 60 mins on the treadmeal for 4.6 km with 532 calories. i do once in two days/alternate days.

My body is the baggage I must carry through life. The more excess the baggage, the shorter the trip.Arnold H. Glasgow


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SJONES0924's Photo SJONES0924 Posts: 53
9/25/12 11:50 A

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WOW That is Great KTYPOTTS !! That is real progress just in five months.... I have never been a runner and should be on day 1 of week four but I didn't feel very comfortable with week 3 so I am doing it again this week... I hope with my persistence I will have the same favorable results as you have!

He gives strength to the weary and power to the weak
Isaiah 40:29


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GDEDES147's Photo GDEDES147 Posts: 69
9/25/12 10:45 A

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i ran/walked again for another 30 min last night for the virtual 5K. i increased the speed from 5.2 to 5.3 and added an additional 10 seconds to each run time. i know it doesn't sound like a lot, but i don't want to overdo anything and then burn out.
i asked my husband to record my feet hitting the treadmill while i was running to look at my form. my right foot is extremely "duck footed". it then causes my foot to slide inwards while it is pointed outwards... if that makes any sense :) i've been having muscle pain in my upper left hip. my only explanation is it is due to overcompensating for my right foot.
YOUCH!
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CRGEK1960's Photo CRGEK1960 Posts: 184
9/23/12 8:41 P

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I am thrilled and stunned that I was able to jog most of the way through a 5k on the treadmil today. 5 months ago I couldn't/woudn't walk swiftly for 1 mile.

I'm not where I want to be, But I'm not where I was.



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SJONES0924's Photo SJONES0924 Posts: 53
9/11/12 10:06 A

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Thank you Pastor Clint!

I praise Him for every minute I can run on these tired legs and feet LOL

Have a blessed day!
Susan emoticon

He gives strength to the weary and power to the weak
Isaiah 40:29


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PASTORCLINT's Photo PASTORCLINT SparkPoints: (33,020)
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9/11/12 1:35 A

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Love the verse SJones0924.

I am 63 and I hear you when you say 50. Let us ask our Father to give us strength to accomplish more that the world give us credit for. I know He will empower us to do more.

Grace and peace be yours.
Blessings
Clint


Wm. Clinton Stockton, MDiv.
Pastor of Andrews Presbyterian Church, Andrews, SC
clint@pastorstockton.com
FitBit.com profile www.fitbit.com/user/25RW3P

Click link to hear Laura Story's great song "Blessings"
www.youtube.com/watch?feature=player
_embedded&v=1CSVqHcdhXQ#t=25s






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SJONES0924's Photo SJONES0924 Posts: 53
9/9/12 9:11 P

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I have completed week two of the training program... although I work out most every day running is very new to me... I would love to be able to complete the 5k running it's entirety, however considering I am about to hit the BIG 50 (OH NO!) I will be happy with running 80% of it... my knees and balls of my feet are saying "NOPE, Don't think so" but I am saying... Yep..I think so!

He gives strength to the weary and power to the weak
Isaiah 40:29


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EMILYJEN's Photo EMILYJEN SparkPoints: (34,773)
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9/7/12 9:32 A

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This is new for me. Never been much of a runner. Thanks for the tips and the support!!! I don't plan to become a runner but I do want to be able to complete a 5K without walking eventually.

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TBARBOUR0322's Photo TBARBOUR0322 SparkPoints: (6,338)
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8/12/12 7:00 A

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Going well but my legs get a burning sensation that is really uncomfortable.

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NINA-AL's Photo NINA-AL Posts: 50
7/23/12 11:21 A

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Hi i am in the beginning of the third week and im really excited i have never jog for more than 1 minute and today i completed the 30 minutes doing 2.03 miles i cant believed :) so excited
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JOBACHMAN SparkPoints: (12)
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7/19/12 3:51 P

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I am justing re-starting also. I starting a program in May but hurt my right leg. Now, I am at it again. It's tough.

KAGGREEN's Photo KAGGREEN Posts: 40
7/18/12 3:11 P

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On day 3, doing intervals on treadmill. Feeling it, hoping for positive changes. Wish you all the best!
K

The unknown is only scary until you've tried it a few times.


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BEACH_GURL02's Photo BEACH_GURL02 SparkPoints: (8,466)
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7/12/12 4:43 A

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Yesterday, was day 1 of week one, and it was in the 80's when I did this, and I am feeling a little sore in my legs today. I have a little over a week to get into shape for the Mudathlon. Good luck everyone!


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JENNYDEFLORES SparkPoints: (3,824)
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6/4/12 4:21 P

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Today is my day ONE of Week ONE with this 5K program. I am hoping I get thru it. I do feel my right calf muscle is off. weird. almost like it needs to crack. But for the most part, I'm in one piece. :) AND it was HOT outside. I was RED and sweaty. Good feeling though. :)

CAMOST's Photo CAMOST SparkPoints: (6,056)
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5/26/12 10:16 P

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Hi everyone.
So, I've been walking on the dreadmill for several months now. Was doing it for about an hour each day, until my trainer had me drop it to 30 minutes and do hill intervals. Now I've worked back up to 45 minutes of hills and every other day I go to the park and run/walk for 2 miles. I don't time how long I'm running because wearing a watch drives me nuts. But I know the places I usually start and stop running and I push those limits just a little bit more each time I go. And my total time for the 2 miles keeps dropping, so I know I'm improving. I like running. I like it way more than I ever thought I would. And I enjoy it so much more than just walking.


It never gets easier... I just get stronger!


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LEISHALYNN's Photo LEISHALYNN SparkPoints: (1,733)
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5/21/12 12:38 P

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Thanks, Janie! Since I posted this question I found two of my friends are using them. I severed my ACL and am looking forward to getting the results of my MRI today or tomorrow so I'll know whether I will go straight to surgery or do physical therapy first. I should be able to play volleyball again six months after my surgery. In the meantime, I am going to do everything I can in terms of working out without damaging myself more. This group is so inspiring!

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JINIFNGER SparkPoints: (465)
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5/21/12 8:17 A

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I have never had shin splints before. This is my first time ever running. This is the start of my 4th week and I have ben going very slow. I started the program by running a minute and walking 2 min. Every time I get out to run I increase my time by only 5 sec. I feel like a turtle when I run. But I am noticing that a slow and steady pace is faster then doing to much running and burning out. Every day is an accomplishment of a small goal. Today I'm running 2.45 minutes and walking 2 minutes 5x. I never thought this was possible for me and I am more excited then ever.

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JANIED10's Photo JANIED10 SparkPoints: (11,915)
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5/20/12 11:14 A

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I don't know about foam rollers and shin splints but I have used a foam roller for my ITBs and other muscles that get stressed with exercise that is lots of repetitive motion. The are just what they sound like a round piece of dense (fairly hard) foam. You can find them with the other fitness equipment at sporting goods stores. You just get down on the floor and lay on the thing with the part you need to work on (usually the one that hurts) and roll over the thing. There are Youtube videos if you need them, just google them. My ITB, which runs from your hip down to your knee along the side gets very tight when I am running or walking a lot and it helps immensely. Its kind of like getting a deep message and provides what they call myofacial release.

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DRGNHIKER SparkPoints: (139)
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5/15/12 1:57 P

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The main issue is to KNOW what shin splints are.....it is basically the muscle that runs the length of your shin bone, either on the front or the back or side of your leg. Most people feel it on the front muscle. I used to have horrible shin splints only on the left leg and discovered that I really did lay my left foot down much differently than I laid the right foot down. Walk slowly and pay close attention to how your feet hit the ground when walking. Try to imagine walking barefoot so you are landing your foot mainly on the center and not so much on the heel. And take smaller steps. The smaller steps helped me the most, I was over-striding which helped cause the wrong foot placement on the ground. My first "walk" of 1 mile was so painful I didn't think I would make the last 1/4 mile home !!! Take it slow and do not try to overdue because of impatience (my number 1 problem), stretch those muscles after every walk, and walk on asphalt vs. concrete if at all possible. For a real break walk on a treadmill where there is lots of shock absorption, just don't get into that habit because I have yet to see a race done on treadmills !! : ) Hope all my errors and lessons can help you with your shin splints. Good Luck and keep at it....it is like any other muscle in your body, it must be strengthened before it will work right every time.

AHWILDTHANG27's Photo AHWILDTHANG27 SparkPoints: (1,832)
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4/17/12 11:41 P

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OH SHIN SPLINTS

I hate those with a passion. I get them every single time I run. I decided that I just must be doing something wrong so I signed up for a running class at this shoe store called RUN ON. I am now in the my 3rd day of class as it meets two times a week Tuesdays and Thursdays. I took this class so that I could find a way to run where I am not always having to deal with SHIN SPLINTS. I have tried doctor prescribed shin sleeves let me just say BOOOOO :( I have even bought the shing splint sleeves from Academy Store but those didnt work either they made my leg sweat horrible. Before I took my first day at my running class I asked questions they showed me there SHIN SLEEVE it was more expensive but MAN DOES IT HELP SOOOOOOOOOOOOOOOOO MUCH... The sleeves are 40.00 for two they are like socks and just feel really comfortable. I wear mine with my work clothes and pretty much all the time and you can. The people at RUN ON also said I should try to use a FOAM ROLLER they showed me how to use it and it does help. I LOVE IT!!!!!!!!

MY SHINS STILL HURT FROM TIME TO TIME BUT NOT LIKE THEY DID BEFORE.

I used to get them and it would take a week or longer before I could run again but not anymore. I can run the very next day if I wanted too.

I hope this information helps you and Good Luck

Alicia White

"Suck it up and someday you won't have to suck it in"


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MMSCHNEIDER's Photo MMSCHNEIDER Posts: 28
4/17/12 8:06 A

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I also started last night and got terrible shin splints. Anyone know a good way to heal quickly?

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LEISHALYNN's Photo LEISHALYNN SparkPoints: (1,733)
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4/9/12 11:12 A

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What the heck are foam rollers?

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AHWILDTHANG27's Photo AHWILDTHANG27 SparkPoints: (1,832)
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3/30/12 12:02 A

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I am getting excited about my running class that is comming up on the 10th of April. I have not been running because I dont want to go into the class with a bad shin splint. I have been using a foam roller and wearing compression sleeves and they are making a world of difference. Thanks to the advice I got from Run ON!!!!!!!!!!!!!!

Alicia White

"Suck it up and someday you won't have to suck it in"


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BLAM123 Posts: 86
3/26/12 8:06 A

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I have a question...
I used to run about 7-8 years ago and could actually complete 1/2 marathons in just under 2:30hrs. In the past years I have gained 40lbs and become extremely sedetary.

That being said, I started SparkPeople last Sunday (lost 4lbs, YEA!!!), and the 5K Your Way program on Monday. After Day 1 I had unbearable shin splints. I purchased good running shoes and didn't feel like I worked very hard, but, OUCH!!! So, I stopped the program and am going out re-starting Day 1 this morning.

My question is, Is this normal? I have been very sedentary and am considerably heavier than years ago, but how slow do I really have to start? This program is really very user friendly and I'm a little afraid of having aching shins again....

Any advice?
Thanks in advance!

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AHWILDTHANG27's Photo AHWILDTHANG27 SparkPoints: (1,832)
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3/21/12 11:41 P

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I plan on starting this program after I finish my running class that I will be starting on the 10th of April. I need to find a better way to run without getting hurt before I can take this training on.

Alicia White

"Suck it up and someday you won't have to suck it in"


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AHWILDTHANG27's Photo AHWILDTHANG27 SparkPoints: (1,832)
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3/12/12 11:22 P

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I have walked a little over 3.5 miles today with my walk at lunch and the walk I did after work today. I wanted to run a little bit on my walk tonight but that didnt happen sense I took my dog for a walk and he doesnt walk in a straight line lol for me to try and run with him. I will have to try to add the running in when I do not have the dog with me.

Alicia White

"Suck it up and someday you won't have to suck it in"


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MRSDICKEY's Photo MRSDICKEY SparkPoints: (1,006)
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3/1/12 12:44 P

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Hello Everyone,

I am walking in a real 1mile thru 5k walk on 03/31/2012 for Multiple Sclerosis and I thought this would be an amazing way to get it going. Thanks for the support....lets do this folks emoticon

Bring It....
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1/5/12 7:55 P

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good job!

TREATL's Photo TREATL Posts: 6,060
10/23/11 12:34 A

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emoticon Please DO NOT RESPOND to this informational message emoticon

Co-Leader, Dealing with Depression Team

"When I say its you I like, Im talking about that part of you that knows that life is far more than anything you can ever see or hear or touch. That deep part of you that allows you to stand for those things without which humankind cannot survive. Love that conquers hate, peace that rises triumphant over war, and justice that proves more powerful than greed. Mr. Rogers


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DUTCHDAVE's Photo DUTCHDAVE SparkPoints: (23,959)
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9/19/11 9:08 A

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yesterday was day one and I thought that begiing video would be easy but I guess Im not very quardinated and my old muscles abit tight but I did it

SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 56,634
11/15/10 7:32 P

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This official training program was created by SparkPeople's coaches as a fun way for members to get motivation, tips and support to a common fitness goal: finishing a 5K race. This SparkTeam works much like all other SparkTeams, except that it has a few special features and a set program you can follow. Here's how it works.

1. Join the training plan. This will automatically put you into this SparkTeam, mark the start of your five-week training plan, and trigger a set of five weekly emails to begin.

2. Follow the training plan each week. You can find it on your Interactive Training Calendar , but it will also be emailed to you each week. These emails also contain helpful tips and articles (in addition to your workouts), and all the info you need for training.

3. Track your workouts on your Interactive Training Calendar. You have to track every workout to earn your SparkTrophy at the end of your training.
4. Complete your 5K. You can sign up for a race in your area or join one of SparkPeople's Virtual 5K races here: www.sparkpeople.com/myspark/v
irtual-ra
ce-home.asp


That's it! You can also use the Team Message Boards to correspond with others who are following this training plan. When you're finished with the challenge, you can stay in this Team to help others or try another training plan!

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Edited by: SPARK_COACH_JEN at: 2/8/2011 (11:27)
"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
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