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Couch to 5K

Christy M.
Christy M. Sendmail

Any tips for newbie?

posted over 2 years ago | Report

I'm super new to running, and was recommended this program to get started. Any one have any suggestions or tips for someone just starting out? Tips on breathing or running technique would be greatly appreciated!

Thanks!
Christy

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15 posts

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  • Rose Ann A.
    Rose Ann A. Sendmail

    I'm a newbie too so I'll be watching to see if you get any tips that will help me too. Good luck.

    posted over 2 years ago | Report

  • Denise
    Denise Sendmail

    LOL I'm a newbie too so just waiting to hear anything from anyone! Good luck!

    posted about 2 years ago | Report

  • Cindy
    Cindy Sendmail

    As a couch to 5k graduate, one thing I will tell you is IT WORKS! I have never been a runner at started at the age of 39 determined to complete a 5K without stopping. Also, I am overweight- 182 lbs and 5"3"; so if I can do it, anyone truly can.

    But some tips to help you on your journey: 1. Do not worry about breathing- your body will figure this out for you. The mental energy spent worrying about how to "properly" breathe is truly unnecessary energy. 2. Do NOT be afraid to repeat weeks or days of the program if you need to- everyone is different and many of us had to repeat at least one, if not several weeks during the program. 3- Figure out if you are going to focus on time or distance in the program- for me, I run very slow and early on, I choose to run for the time- however, this meant that I rarely came even close to the corresponding distance. THIS DID NOT EFFECT MY ABILITY TO RUN MY FIRST 5K. 4- sign up for a 5K somewhere near the end of your C25K program- they are so fun and it really provides a goal that can keep you motivated. 5- Even as you get stronger, you will have good run days and some bad run days. This actually happens to everyone, but I did not know this since I was never a runner prior to this program. I would get so discouraged on bad run days that I would cry. Now, I chalk it up to a bad run day and move on. 6- The first few weeks will challenge you physically, but as you progress, you will discover the secret of running- It is 90% mental. Yes, mental. Again, as a truly green runner, I had no idea this was a truism. I learned this on my 3rd 5K- the first time I ran the whole race. (Yes, my 2 first races included a few minutes of walking time). The third race, I simply decided not to stop and I didn't. I wasn't any stronger, or any fitter and could have done this the first race, but somehow didn't. I wish I could share how to overcome the mental challenges of running, but I think this is a very personal experience. I share so that you will be aware that it exists.

    Hope this helps those of you doing this wonderful program. You will be so proud when you finish your first race. :)

    posted about 2 years ago | Report

  • CristinaPRO
    Cristina Sendmail
    in reply to what Cindy said:As a couch to 5k graduate, one thing I will tell you is IT WORKS! I have never been a runner at started at the age of 39 determined to complete a 5K without stopping. Also, I am overweight- 182 lbs and 5"3"; so if I can do it, anyone t... read more

    That's great advice. Thanks.

    posted about 2 years ago | Report

  • Amy N.
    Amy N. Sendmail

    Thanks for the info! It's great to have someone that's been through it help you out. I'm on W1D2 and like it so far. Hahahaha...not to the hard part yet.

    posted about 2 years ago | Report

  • Kathy F.
    Kathy F. Sendmail

    I'm a new runner too - and the biggest mistake I made was going too fast. I thought I needed to run at 6.0 on the treadmill or faster so on the C25K I was taking forever to get any endurance. I finally signed up for a 5K and had a running coach tell me to slow way down. I now run closer to a 5.0 on the treadmill and it has been much easier.

    posted almost 2 years ago | Report

  • Tracy
    Tracy Sendmail

    Cindy your words are perfect for this program. As someone who has completed it once and then gave up, as I read your remarks, I thought to myself "so true!, so true!, so true!" Your tips helped me and I have been through it! Thank you!

    posted almost 2 years ago | Report

  • Jenifer T.
    Jenifer T. Sendmail

    Cindy, thank you. What down-to-earth and inspirational words.
    I am running my first 5K this Saturday and will be trying to get a grasp on that mental part, but it is so comforting to know that it is "ok" to walk a bit if I have to.

    posted almost 2 years ago | Report

  • Eoin O.
    Eoin O. Sendmail

    I'm a newbie too. I can now do 2 to 2.5k without stopping, but I think I'm going too fast. My 1jkm pace is about 5:15, which only seems fast when you compare to others here. Being 6 foot 2 means that I naturally walk and run a bit fast, but it's actually becoming a bit of an obstacle now for me. I've decided to sign up with a running coach short term so fingers crossed that will help my form etc.

    posted almost 2 years ago | Report

  • Emily C.
    Emily C. Sendmail

    I agree with Kathy. I was pushing myself really hard at first, was having knee problems and getting discouraged at how tired I was at the end, how out of breath, and how slowly I was running. Then I was having a tired morning and decided I wasn't going to go for distance, and instead focused on keeping my breath through the entire run. That meant I was running slowly - about a 12:00 minute mile - but I felt awesome at the end, nothing hurt, and I had even more energy that day. Since then, I've stopped caring so much about distance and speed, and instead listen to what my body is telling me through my lungs (I'm asthmatic - ugh!), slow down when I feel I need to, and speed up when I feel I can. I also sprint during the last minute of each run, as I have heard that helps endurance. Lately that sprint has felt so nice that after the swooping siren sounds at the end of the workout, I keep sprinting another minute or so until I feel like stopping.

    posted almost 2 years ago | Report

  • Mary L.
    Mary L. Sendmail

    I want to try this again. I started in Jan. w/ a friend from work, but the weather wasn't good for outside, and things kept popping up to do, etc. Yes, I like to make excuses. I am a social exerciser so I would like to find others who would just be starting and who can keep me accountable for working out. I need to make "appointments" to work out. lol

    posted almost 2 years ago | Report

  • Julie J.
    Julie J. Sendmail

    I am sooooo the same way. I would do much better with someone by my side.

    posted almost 2 years ago | Report

  • Kimberly B.
    Kimberly B. Sendmail

    Great info! Thanks for sharing these tips!

    posted almost 2 years ago | Report

  • Rich E.
    Rich E. Sendmail

    I start W8 tomorrow.

    I hadn't ran in 25 years. I was 5' 9" and 199. I am 44 y/o. I am very competitive.

    1) Don't get discouraged - you will improve and you will run further and faster = FACT
    2) Start slow - don't think you will run a 10/min/mile week one but you will get there = FACT
    3)You will lose weight unless you are able to overeat even after a good hard mentally charging run - I can't - my stomach just won't allow it = 199lbs 8 weeks later I am 184lbs
    4)I agree 100% with running being mental - getting to a certain distance = mental, getting out there to run even when you don't want = mental, wanting to run and anticipating the next chance you get to run = mental, addiction to running = mental :)
    5)consider nutrition as you run your C25K - better eating = better times and distance and a by product is weight loss.
    6)it will be the best decision you make and I will bet the house you will end up loving it
    7)tell people you are doing it = it amazed me how many people are runners and even those that weren't were absolutely great encouragers.
    8) read about running, track your progress and come here and tell us how you are doing = all great motivators or you and us.

    Good luck.

    posted over 1 year ago | edited over 1 year ago | Report

  • The Thin Seeker
    The Thin Seeker Sendmail

    Thanks for posting your experience and challenges you went through when you started running. It has inspired to restart my Couch to 5Km training again.

    posted about 19 hours ago | Report

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