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NANLEYKW SparkPoints: (76,244)
Fitness Minutes: (31,253)
Posts: 867
11/24/13 11:33 P

After you build up a solid base of walking, I highly recommend a Couch to 5k program. I used this one:

I started it when I was just shy of 200 lbs (and I'm 5'5"). At the beginning, running for a full minute was hard, hard work. Now, a year and a half later, I've run a half-marathon and am planning to run several more, as well as my first full marathon, next year.

Good luck!

MLEHTO Posts: 734
11/24/13 9:36 P

There is a whole series of 5k your way plans that take you through a training program that work you up to walking, walking /jogging, jogging, and then running a 5k. You've got almost a year so you should have plenty of time. Don't worry about speed to start. Just work on working up to running the distance. Good luck!

RUNNING2THFAIRY SparkPoints: (981)
Fitness Minutes: (215)
Posts: 15
11/24/13 8:36 P

I used the Couch to 5K method when I first started running. It was awesome! The first week I couldn't run 60 seconds but worked my way up to the whole 30min/5K! I used a stopwatch at first but then realized I could download an app to my phone. Good luck! You can do it!

FIELDWORKING SparkPoints: (29,946)
Fitness Minutes: (64,745)
Posts: 748
11/24/13 5:40 P

Someone mentioned the couch to 5K. That one might work for you. I am about your height (1 inch shorter) and similar weight. I am starting to run but not for a 5K. I just want to run for the overall fitness aspect of it. I found a link on here, I think, and it was about being able to run a mile. The first week you'd run for a minute, walk for 4 minutes, and repeat it 4x for a total of 20 minutes. Week 2 - run for 2 minutes, walk for 3. Week 3 - run for 3 minutes, walk for 2 minutes. Week 4 - run for 4 minutes, walk for 1. After that, you could keep running a mile until you felt comfortable in running a mile and sometimes run slower but for longer amounts of time. I wish I could offer more advice.

FITWITHIN Posts: 25,860
11/24/13 4:24 P

Click on articles and videos tab. Then go to Sparkpeoples Workout and click on Sparkpeople 5k article. Your not too, heavy to run a 5k. I'm over 240 and signed up for different 5k's. My goal for next year is to run a emoticon . Just follow the training plan. emoticon

MOTIVATED@LAST Posts: 15,451
11/24/13 6:32 A

The first part of learning to run is to build up a solid walking base first. This helps starts the adaptation of your leg muscles and tendons to the impact of running. You should be able to comfortable walk 5K/3 miles before starting to run.

When it's time to start transitioning to running, I would definitely recommend a Couch to 5K program. These programs work through progressively increasing intervals of running and walking.

And keep your running pace down - at this stage it is more important to get used to the motion of running, rather than worrying about your speed. Once you are running continuously comfortably, then you can work on speed.


ZORBS13 SparkPoints: (196,920)
Fitness Minutes: (192,317)
Posts: 15,854
11/24/13 1:05 A

RANCHETTA SparkPoints: (7,697)
Fitness Minutes: (23,271)
Posts: 21
11/23/13 10:56 P

I'm considering a 5K run next year, I'm not sure I can run across the street if someone was chasing me and I'm "overweight" (5'1" 145 lbs). I have til October 2014 to prepare. I have NO IDEA WHAT I'M DOING!!! Any suggestions, tip, references???


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