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Having problems getting beyond C25K week 1
I've been trying to follow the Ease into 5K app for 3 weeks now. I felt pretty good the first week, very engergized & proud of myself. However, I didn't realize I was only supposed to run 3 days a week or every other day and I trained for 5 days. I also lifted weights 3 times that week. By the end of the week my hips were killing me so I got smart and rested for a couple of days and saw my chiropractor. On week 2 I had an IBS flare-up and I felt like a clumsy mess. I did most of the 2nd week of the app once but then I had to drop back down to week one. Another day I gave up on the running portion half way through and walked the rest. I only did C25K week 1 3 days that week and did yoga or walked and some weights the other days. My joints and GI system feel great this week, I have energy and feel alert, but I just cannot run for more than 60 seconds at a time. I can walk a very fast pace while talking for at least 30-45 minutes but increasing to running is turning out to be a struggle!
So any suggestions? Maybe another program or app? I'm thinking of doing my own thing and alternating consistant periods of running then walking. I'm almost positive I can sustain 30-45 seconds of running then 60 seconds of walking for a good 20 minutes, along with warm-up & a cool-down, then increase the running or decrease the recovery the next week. What about the joint pain? Cut back and stay at a comfortable level if I start hurting again?
Re: Having problems getting beyond C25K week 1
C25K recommends running at the absolute slowest possible pace possible; is there any chance you can go slower? I started at 3.8mi on the treadmill, just a tad faster than my walking pace, and speed comes as you build the muscles and aerobic endurance you need. Also, perhaps take a few weeks off to build your walking endurance to 30 or 45min straigh, then return to re-try running?
Maybe try researching HIIT cardio routines. They integrate short bursts of running with an active recovery time of walking.
Here are some websites
http://www.notyouraveragefitnesstips.com/best-workout-routines/best-cardio-for-weight-loss-hiit-workout-routine
http://www.self.com/drop10/2012/cardio#slide=1
If you join the drop 10 challenge on self.com, they give you several HIIT workouts to do. I'm currently using these as a change up from my usual long runs, and am enjoying them. And they're helping me break my weight loss plateau.
Ditto the PP on slowing down. Don't let it discourage you if you think you are running too slow. Nobody can run too slow and everyone starts off slow before building their speed over time.
Have you been fitted for running shoes? This could be another reason you are having pain issues.
Well, looks like I'm running way to fast!! If I get on the treadmill I do the walking portions at 4mph and the running at closer to 6 or a 10 minute mile. I think I'll stick to the track at the gym this week and try for a slower pace. Walking on a treadmill at anything under 4mph feels very awkward, plus adjusting the speed for short spurts is a pain.
Also, I was fitted for good shoes but I'm not 100% happy with them so I have plans to go to another running store. Now I'll do that sooner than later!
It took me multiple tries before finding a pair I liked. I'm still not 100% sure they are perfect for me though.
I average between 11-12 min miles. The fastest I've done a 3 mile was a 10:05 pace and that was running for a year. :-)
I am on week 6 and when I say I was a couch potato, I really mean it. I have potato skin. Just kidding, but I NEVER thought I could run. NEVER. I just ran 25 minutes straight this morning.
BUT, I can't do any other workouts other than the running. I know it's pathetic, but that's what has worked for me. Now after I finish the program, I do intend to add more workouts.
PS: I'm incredibly slow and I have IBS.
Potato skin-that's what I'm going to call my cellulite and saggy skin from now on. I too never thought I would run. I remember having to run in gym class and it was torture on the highest scale.
I ran on the indoor track today and I ran at a slower speed. By the end I felt energized instead of ready to puke! Now I feel like I can do this. Maybe it'll take me twice as long, but at least I feel like I can work up to something.