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Couch to 5K - Anyone try C25K to run a 5K?

  • I actually never did C25K, or any program besides 'Be pretty fat, start running, and then a year or two later complete a 5K while less fat'.

    Interval training (or following any running program) never appealed to me, but I know people who have done it though and it worked great for them. If you start the program and outgrow it, like a few people have mentioned, so what? Run through some walk intervals or just go off the program and run.

    Let's see, 9 weeks would put you at about...here http://www.runmichigan.com/calendar/event_detail1.php?recordID=6969

    MSURed

  • I can see why the app would help, that is a lot of watch watching........but, I do the same thing with my watch when doing interval workouts....

    I'm not sure what is gained by the run 1 minute-walk-1-minute system for a new runner...It is basically a low key interval workout.

    Physiologically it might be better to walk briskly for 10 minutes and then run for 4-6 minutes followed by another 10-15 minutes of brisk walking as the base workout.

    Lengthen the run time in small increments....

    Add a cross training aerobic workout to the plan....

    But, hey, congratulations for getting yourself out on the road!

    Here's a goal: The Toronto Half Marathon-May 5, 2013!!

    Home | Goodlife Fitness Toronto Marathon | A Toronto Tradition for 34 Years

    Official Site of GoodLife Fitness Toronto Marathon in support of the Princess Margaret Hospital Foundation. Marathon, Half-Marathon, 5K, and Relay Events.

    www.torontomarathon.com

    "No one cares what you know, until they know how much you care." Mark Dantonio

    GTASpartan87

  • How is the C25K working for ya Trevor? Updates? I'm using an app called Ease Into 5K which is basically the same thing.

    As someone who was NEVER a big runner, this app/similar apps are awesome. Back in high school, I was the kid on the sports team who would be holding up the whole practice because I couldn't make a double suicide run under the time our coach wanted. (I have athletically induced asthma) I can already tell, just by two "practice" workouts, that this app will do wonders for me. I'm going to start Week 1 today and I'm gonna run everyday instead of following the program to a T.

    Keith Stone ●

  • Keith Stone said...

    How is the C25K working for ya Trevor? Updates? I'm using an app called Ease Into 5K which is basically the same thing.

    As someone who was NEVER a big runner, this app/similar apps are awesome. Back in high school, I was the kid on the sports team who would be holding up the whole practice because I couldn't make a double suicide run under the time our coach wanted. (I have athletically induced asthma) I can already tell, just by two "practice" workouts, that this app will do wonders for me. I'm going to start Week 1 today and I'm gonna run everyday instead of following the program to a T.

    It's been going pretty well. I like the program and am currently in week 4. The difficulty has ramped up a bit this week.

    Week 3:
    2X
    Run 1.5 minutes, walk 1.5 minutes,
    Run 3 minutes, walk 3 minutes

    Week 4:
    2X
    Run 3 minutes, walk 1.5 minutes,
    Run 5 minutes, walk 2.5 minutes

    My biggest issue hasn't been with the program, but with running in general I think, and that's shin splints. After quite a bit of research, a few things have really helped in that area:
    1) Improving form - improving posture, taking faster but shorter steps
    2) Zensah Compression Leg Sleeves - these things have been a lifesaver
    3) Icing my shins afterwards - really helps

    I've also noticed that simply keeping really hydrated the day before each run has helped a ton.

    For the most part I like running early in the morning (5:30AMish.) The toughest part is getting out of bed when the alarm goes off, after that it's kinda downhill.

    Trevor Barnes

  • Bob Sakimano said...

    does anyone know of a good place in mid-Michigan to buy running shoes??

    TIA..

    Playmakers in Okemos.

    arfabe16

  • arfabe16 said...

    Playmakers in Okemos.

    I've heard that place is awesome.

    Never been.

    Phil McCrackin ●

  • Trevor Barnes said...

    It seems to me that 1/2 of this has been knowing the difference between different kinds of pain...what's normal and just sore muscles and what could lead to a legit injury.

    I haven't done Playmaker's Good Form Running yet, but plan to eventually. (place still scares me a bit) However I found their videos on their site to be pretty helpful...

    thanks for posting this link. I checked it out last week and it has helped me. I'm a novice runner, but have been jogging about twice a week for about 4 months based on a running plan from a book called "Fitness Running". After watching the videos at goodformrunning.com I learned that I was taking too long / slow strides. I've been able to slightly increase pace and distance already by changing my stride cadence per the tips at that site.

    EJE

  • EJE said...

    thanks for posting this link. I checked it out last week and it has helped me. I'm a novice runner, but have been jogging about twice a week for about 4 months based on a running plan from a book called "Fitness Running". After watching the videos at goodformrunning.com I learned that I was taking too long / slow strides. I've been able to slightly increase pace and distance already by changing my stride cadence per the tips at that site.

    Yeah, they really helped me too. When I moved to shorter but faster strides I was unexpectedly surprised that I also cut minutes off my pace and had less issues with shin pain as well. So just by focusing on stride and posture, I could run further and faster.

    I plan on taking Playmaker's Good Form Running class one of these weeks, maybe after week 5's 20-minute run.

    Trevor Barnes

  • Trevor Barnes said...

    It's been going pretty well. I like the program and am currently in week 4. The difficulty has ramped up a bit this week.

    Week 3: 2X Run 1.5 minutes, walk 1.5 minutes, Run 3 minutes, walk 3 minutes

    Week 4: 2X Run 3 minutes, walk 1.5 minutes, Run 5 minutes, walk 2.5 minutes

    My biggest issue hasn't been with the program, but with running in general I think, and that's shin splints. After quite a bit of research, a few things have really helped in that area: 1) Improving form - improving posture, taking faster but shorter steps 2) Zensah Compression Leg Sleeves - these things have been a lifesaver 3) Icing my shins afterwards - really helps

    I've also noticed that simply keeping really hydrated the day before each run has helped a ton.

    For the most part I like running early in the morning (5:30AMish.) The toughest part is getting out of bed when the alarm goes off, after that it's kinda downhill.

    Do some recovery/mobility after you run - I'd be shocked if the shin splints didn't go away. A foam roller works wonders. Here's some specific mobility things you can try too:

    http://www.mobilitywod.com/2010/09/runners-legs.html

    http://www.mobilitywod.com/2011/04/episode-213365-recovering-your-jumping-calves.html

    msuroo

  • Also worth pointing out is that Runner's World magazine has a 10-week Beginners program as well. It's also based off of interval running.

    "Here's the official Runner's World beginning-running program. It will get you to 20 minutes of easy running in just 10 weeks. Remember: You must repeat the basic workout three to four times per week.

    If you're starting from a low fitness level, we recommend you begin with several weeks of walking for 20 to 30 minutes at a time before attempting Week 1. Also, if you have not exercised for a long time, are overweight, or have existing or family health problems, see your physician before you begin this program.
    Week Run Walk Repeat Total Time
    1 1 min 2 min 7x 21 min
    2 1 min 1 min 10x 20 min
    3 2 min 1 min 7x 21 min
    4 3 min 1 min 5x 20 min
    5 4 min 1 min 4x 20 min
    6 6 min 1 min 3x 21 min
    7 9 min 1 min 2x 20 min
    8 12 min 1 min Then run 7 min 20 min
    9 15 min 1 min Then run 4 min 20 min
    10 20 min Leap for joy 20 min

    Note: Always warm up for your workout with a couple minutes of walking and/or slow jogging, and cool down afterward with the same. If you cannot reach 20 minutes of continuous running, try to run 8 or 9 minutes, walk 1 or 2 minutes, and repeat. When you succeed at reaching the 20-minute goal-and you will-gradually increase your distance to whatever level you choose."

    This post was edited by Trevor Barnes on 5/22/2012 at 2:31 PM

    Running 101 from Runner's World.com

    Runner's World.com brings your a 10-week training program for anyone who is new to running.

    www.runnersworld.com

    Trevor Barnes

  • msuroo said...

    Do some recovery/mobility after you run - I'd be shocked if the shin splints didn't go away. A foam roller works wonders. Here's some specific mobility things you can try too:

    http://www.mobilitywod.com/2010/09/runners-legs.html

    http://www.mobilitywod.com/2011/04/episode-213365-recovering-your-jumping-calves.html

    Thanks, I'll check them out. I do some stretching, and do toe lifts on off days as well. They're definitely much improved over what they used to be.

    Trevor Barnes

  • Incidentally...

    attachment

    Trevor Barnes

  • While I encourage anyone to take up running to help with fitness, there are drawbacks due to the accumulated pounding the body takes. Two other exercise regimens that accomplish the same things as running but with less of a physical impact on the joints and feet, are biking and swimming. An exercise bike is a great investment, and if you have access to a gym with a pool, that's probably the best workout you can get.

    Egotism is the anesthetic that dulls the pain of stupidity. - Frank Leahy.-- If you're going to be stupid, be smart about it. - Mike Milbury

    Bullwrinkle

  • Tried a 5k today at lunch. Shin splints started at about the 2/5 point. I walked/ran/walked/ran to the end and finished it in about 25 minutes.

    signature image

    dubie7006 ●

  • Bullwrinkle said...

    While I encourage anyone to take up running to help with fitness, there are drawbacks due to the accumulated pounding the body takes. Two other exercise regimens that accomplish the same things as running but with less of a physical impact on the joints and feet, are biking and swimming. An exercise bike is a great investment, and if you have access to a gym with a pool, that's probably the best workout you can get.

    Run with proper form and your body takes much less of a pounding. It's only because shoes have so much padding (thus allowing heel striking as an option) that peoples knees and hips take such a beating.

    Real overuse injuries don't tend to become a factor until 45+ miles per week.

    msuroo

  • dubie7006 said...

    Tried a 5k today at lunch. Shin splints started at about the 2/5 point. I walked/ran/walked/ran to the end and finished it in about 25 minutes.

    I quoted your post, but could have quoted Trevor and EJE as well. EJE mentioned the point about taking too long / slow of strides. This is the key that helped me the most. I tried everything (better shoes, softer surface, icing, stretching, etc), but nothing seemed to help. At one point I even developed a stress fracture in my shin.

    Then I read an article in a fitness magazine that said the most important thing to prevent shin splints is to shorten your strides. How do you know how short they should be? The article said that when your head is pointing straight forward while running, glance down with your eyes (don't move your head). If you can see your shoelaces, you need to shorten / quicken your stride.

    I started doing this, and the first couple times out it was tough (I tired much more quickly), but then I got used to it. After a few more runs, you don't even think about it. I haven't had shin problems since I made this change (about 13 years).

    At first it seems like your strides would be super short, making you slow. But once you learn to move your feet quicker, you realize this isn't the case. Your feet just stay underneath you, taking all the stress off your shins.

    Wade Garrett

  • Wade Garrett said...

    I quoted your post, but could have quoted Trevor and EJE as well. EJE mentioned the point about taking too long / slow of strides. This is the key that helped me the most. I tried everything (better shoes, softer surface, icing, stretching, etc), but nothing seemed to help. At one point I even developed a stress fracture in my shin.

    Then I read an article in a fitness magazine that said the most important thing to prevent shin splints is to shorten your strides. How do you know how short they should be? The article said that when your head is pointing straight forward while running, glance down with your eyes (don't move your head). If you can see your shoelaces, you need to shorten / quicken your stride.

    I started doing this, and the first couple times out it was tough (I tired much more quickly), but then I got used to it. After a few more runs, you don't even think about it. I haven't had shin problems since I made this change (about 13 years).

    At first it seems like your strides would be super short, making you slow. But once you learn to move your feet quicker, you realize this isn't the case. Your feet just stay underneath you, taking all the stress off your shins.

    Good stuff, thanks. It's definitely something I still need to work on. When I get more tired towards the end of a run I find the posture worsening and the strides becoming slower. It's something I really have to concentrate on at that point. I figure it'll get easier over time.

    Trevor Barnes

  • Also a good read...

    5-K Training Basics From Runner's World

    Runyour next 5-K. If that still sounds ambitious, this simple plan will take your fitness and confidence to new heights.

    www.runnersworld.com

    Trevor Barnes

  • msuroo said...

    Run with proper form and your body takes much less of a pounding. It's only because shoes have so much padding (thus allowing heel striking as an option) that peoples knees and hips take such a beating.

    Real overuse injuries don't tend to become a factor until 45+ miles per week.

    Newbies training for their first 5k or 10k can definitely run into some common injuries like shin splints, IT band issues, etc if they don't gradually increase their mileage, even if they are only running 10-15 miles a week.

    Phil McCrackin ●

  • Wade Garrett said...

    I quoted your post, but could have quoted Trevor and EJE as well. EJE mentioned the point about taking too long / slow of strides. This is the key that helped me the most. I tried everything (better shoes, softer surface, icing, stretching, etc), but nothing seemed to help. At one point I even developed a stress fracture in my shin.

    Then I read an article in a fitness magazine that said the most important thing to prevent shin splints is to shorten your strides. How do you know how short they should be? The article said that when your head is pointing straight forward while running, glance down with your eyes (don't move your head). If you can see your shoelaces, you need to shorten / quicken your stride.

    I started doing this, and the first couple times out it was tough (I tired much more quickly), but then I got used to it. After a few more runs, you don't even think about it. I haven't had shin problems since I made this change (about 13 years).

    At first it seems like your strides would be super short, making you slow. But once you learn to move your feet quicker, you realize this isn't the case. Your feet just stay underneath you, taking all the stress off your shins.

    The specific tip at goodformrunning.com that helped me was the one about Cadence where they recommend a target of 180 strides per minute (regardless of your running speed). I was no where close to that. It's easy to count your steps to see where you are at and make an adjustment to get closer to the 180 step/minute cadence.

    EJE

  • Wade Garrett said...

    I quoted your post, but could have quoted Trevor and EJE as well. EJE mentioned the point about taking too long / slow of strides. This is the key that helped me the most. I tried everything (better shoes, softer surface, icing, stretching, etc), but nothing seemed to help. At one point I even developed a stress fracture in my shin.

    Then I read an article in a fitness magazine that said the most important thing to prevent shin splints is to shorten your strides. How do you know how short they should be? The article said that when your head is pointing straight forward while running, glance down with your eyes (don't move your head). If you can see your shoelaces, you need to shorten / quicken your stride.

    I started doing this, and the first couple times out it was tough (I tired much more quickly), but then I got used to it. After a few more runs, you don't even think about it. I haven't had shin problems since I made this change (about 13 years).

    At first it seems like your strides would be super short, making you slow. But once you learn to move your feet quicker, you realize this isn't the case. Your feet just stay underneath you, taking all the stress off your shins.

    Also, 180 beats per minute is the ideal turnover rate for running. A lot of people have a much slower natural cadence and take much longer strides as a result.

    Download some music that is 180bpm (or 90bpm and double-time it), and run to the beat.

    At first it feels like you are just running faster, but if you adjust your stride length to maintain a typical running pace, the result will be much better running form.

    Try it on a treadmill where you can maintain a constant speed.

    Phil McCrackin ●

  • EJE said...

    The specific tip at goodformrunning.com that helped me was the one about Cadence where they recommend a target of 180 strides per minute (regardless of your running speed). I was no where close to that. It's easy to count your steps to see where you are at and make an adjustment to get closer to the 180 step/minute cadence.

    Beat me to it. lol

    I was running at 156 beats per minute when I underwent a running form evaluation last fall. Since then, I've worked to increase my cadence with 180 bpm being the goal.

    It still feels fast to me sometimes, and I don't like running outside with music so I don't always stay on-form, but now even when I'm not thinking about it I'm more like 170-175bpm, and when I'm thinking about or listening to music, it I can easily run at 180bpm.

    Led Zeppelin - Rock and Roll is the song I always get stuck in my head and try to match. (It is 90 bpm)
    For Trevor: "The Maestro" or "Professor Booty" both are listed at 180bpm.

    Phil McCrackin ●

  • arfabe16 said...

    Snarky/sarcastic remarks aside, my point is that 9 weeks is WAY too long of a training program for such a short race. You'd have to be in REALLY rough shape to truly need 9 weeks for a 5k. I'd say the chances of dropping off are higher than if you had a more intense 4 or 5 week training program.

    The most common reasons I've dropped workout regimes in my life are traveling, being too busy at work/school, and illnesses. The longer a program is, the more likely you are to find an excuse to quit.

    What part of "couch" don't you get.

    I need more room for my signature

    thephoneman

  • Phil McCrackin said...

    Beat me to it. lol

    I was running at 156 beats per minute when I underwent a running form evaluation last fall. Since then, I've worked to increase my cadence with 180 bpm being the goal.

    It still feels fast to me sometimes, and I don't like running outside with music so I don't always stay on-form, but now even when I'm not thinking about it I'm more like 170-175bpm, and when I'm thinking about or listening to music, it I can easily run at 180bpm.

    Led Zeppelin - Rock and Roll is the song I always get stuck in my head and try to match. (It is 90 bpm) For Trevor: "The Maestro" or "Professor Booty" both are listed at 180bpm.

    IZ-ZO!

    Hip-Hop/Rap 180 BPM Playlist 1
    1. Hey Ya! – OutKast
    2. N.Y. State of Mind – Nas
    3. Runnin' (Dying to Live) - Tupac and Notorious B.I.G.
    4. Izzo (H.O.V.A.) - Jay-Z
    5. Dead Presidents II - Jay-Z
    6. Git Up, Git Out - OutKast
    7. Jesus Walks - Kanye West
    8. The World Is Yours – Nas
    9. Gangster's Paradise – Coolio
    10. Damn It Feels Good to Be a Gangsta - Geto Boys
    11. Keep It Rollin' - A Tribe Called Quest
    12. I Ain't Mad At Cha - 2pac and Danny Boy
    13. P.I.M.P. (Snoop Dogg Remix) - 50 Cent
    14. Ya Mama - The Pharcyde

    Pop 180 BPM Playlist 1
    1. I Would Die 4 U – Prince
    2. Underneath your Clothes - Shakira
    3. Affirmation - Savage Garden
    4. Gypsies, Tramps and Thieves – Cher
    5. Don't You Just Know it - Captain Jack
    6. Turning Japanese - The Vapors
    7. Dancing With Myself - Billy Idol
    8. Pieces of Me - Ashlee Simpson
    9. Remember the Words - Ace of Base
    10. Livin' La Vida Loca - Ricky Martin
    11. Complicated - Avril Lavigne

    Classic Rock 180 BPM Playlist
    1. Running Down a Dream - Tom Petty
    2. Oh Darling - The Beatles
    3. Modern Love - David Bowie
    4. Don't Stop me Now - Queen
    5. Here Comes My Baby - Cat Stevens
    6. Life is a Highway - Tom Petty
    7. Tusk - Fleetwood Mac
    10. Every Little Thing She Does is Magic – Police
    11. Message in a Bottle - Police
    12. Bright Side of the Road - Van Morrison
    13. Paradise by the Dashboard Light – Meatloaf
    14. Jack and Diane - John Cougar Mellencamp
    15. I Want it All - Queen

    Hip-Hop/Rap 180 BPM Playlist 2
    1. '03 Bonnie & Clyd - Jay-Z
    2. Can I Get A... (Soundtrack Version) - Jay-Z
    3. Get Em High - Kanye West, Talib Kweli and Common
    4. In da Club - 50 Cent
    5. Definition - Mos Def and Talib Kweli
    6. Memory Lane (Sittin' In Da Park) - Nas
    7. In the Summertime - Shaggy
    8. Irreplaceable - Beyonce
    9. Lose Yourself - Eminem
    10. Under my Umbrella - Rihanna w/ JayZ
    11. Ghetto Pop Life - Danger Mouse and Jemini
    12. Karma - Alicia Keys
    13. Passin' Me By - The Pharcyde
    14. Break You Off - The Roots

    Country 180 BPM Playlist
    1. Good Run of Bad Luck - Clint Black
    2. Just Don't Happen Twice - Kenny Chesney
    3. Chattahoochee - Alan Jackson
    4. Going Through the Big D - Mark Chestnutt
    5. Our Song - Taylor Swift
    6. Standing Out in a Crowd - Trisha Yearwood
    7. American Child - Phil Vasser
    8. Bing Bang Boom - Highway 101
    9. It's a Little Too Late - Mark Chestnutt
    10. Carry On - Pat Green
    11. Boogie Back to Texas - Asleep at the Wheel
    12. The Girl You Left Me For - Deana Carter

    Hard Rock 180 BPM Playlist
    1. I Only Want You - Eagles of Death Metal
    2. Monkey Wrench - Foo Fighters
    3. Alone Again Or - The Damned
    4. The Reason - Hoobastank
    5. Breaking the Law - Judas Priest
    6. Rock and Roll - Led Zepplin
    7. Neat Neat Neat - The Damned
    8. Angel and Pink - Aerosmith
    9. The Boys are Back in Town - Thin Lizzy
    10. Collection of Goods - Collective Soul
    11. Suzanne - Journey

    Pop 180 BPM Playlist 2
    1. The Sign - Ace of Base
    2. Show me the Meaning of Being Lonely - Backstreet Boys
    3. Mambo #5 - Lou Bega
    4. She's Been Good To Me - Marc Anthony
    5. The Boys of Summer - Don Henley
    6. Truly, Madly, Deeply - Savage Garden
    7. If I Had a Million Dollars - Barenaked Ladies
    8. Head Over Feet - Alanis Morissette
    9. Breakaway - Kelly Clarkson
    10. Bye Bye Bye - N' Sync
    11. Love is a Battlefield - Pat Benetar

    Running Songs at 180 BPM

    Some runners like to listen to running songs at 180 beats per minute (BPM) so they can match their stride turnover and run efficiently at 180 steps per minute. Browse through these playlists to find running songs at 180 BPM.

    running.about.com

    Trevor Barnes

  • Wade Garrett said...

    I quoted your post, but could have quoted Trevor and EJE as well. EJE mentioned the point about taking too long / slow of strides. This is the key that helped me the most. I tried everything (better shoes, softer surface, icing, stretching, etc), but nothing seemed to help. At one point I even developed a stress fracture in my shin.

    Then I read an article in a fitness magazine that said the most important thing to prevent shin splints is to shorten your strides. How do you know how short they should be? The article said that when your head is pointing straight forward while running, glance down with your eyes (don't move your head). If you can see your shoelaces, you need to shorten / quicken your stride.

    I started doing this, and the first couple times out it was tough (I tired much more quickly), but then I got used to it. After a few more runs, you don't even think about it. I haven't had shin problems since I made this change (about 13 years).

    At first it seems like your strides would be super short, making you slow. But once you learn to move your feet quicker, you realize this isn't the case. Your feet just stay underneath you, taking all the stress off your shins.

    I'm going to try this because I have shin issues too, but I have a short stride as it is. So I'm not sure how much shorter it can get.

    Dendrobates

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