no fitness to 10k run

cacio

I'm hoping someone here will be able to help me.

Basically I'd like to do a 10k run in Glasgow in May.

My starting fitness is pretty much non-existent. Does anyone think this would be possible for me to achieve? I've downloaded the couch to 5k plan and I'll probably use this as a guide.

I'm a little overweight right now but I'm losing and should be at goal by May.

Is there any tips for someone who's just starting out running?

Thanks

CoachBoone

cacio wrote: »

I'm hoping someone here will be able to help me.

Basically I'd like to do a 10k run in Glasgow in May.

My starting fitness is pretty much non-existent. Does anyone think this would be possible for me to achieve? I've downloaded the couch to 5k plan and I'll probably use this as a guide.

I'm a little overweight right now but I'm losing and should be at goal by May.

Is there any tips for someone who's just starting out running?

Thanks

Get a decent pair of shoes. Asics gel Series if you can. I swear by them. Not having a good supporting pair of shoes will cost you money and training time through injury in the long term.

Also, music, makes the running less monotonous and mentally easier.

Besides them, just run. A little more everyday.

Odysseus

Just get out there and start running. Follow your training plan and build up your distance, you should easily do that in time. If your getting new trainiers get a gait analysis done, AK in Bray do it for free, there are some threads in the athletics fourm. Best of luck with it.

BostonB

Break it up into smaller goals, not just the 10k in one event.

Oryx

It is absolutely doable. I did my first 10k in October after only a few months training.

As has been said, just get out there and do it. Find a route, run and walk it in intervals, slowly increasing the run sections, till you can do the whole thing. Get out a few times a week, at least 3 ideally. Remember to relax as you run. At first when you tire you can tense up, your shoulders will be up at your ears.:)

Wear proper gear, particularly shoes. I used to wear asics gel, they are good, but following a gait analysis I wear a different shoe now, to allow for my narrow foot, and it has really helped me. So it is worthwhile to spend the time getting assessed.

Stretch before and after. If you get stiff calves from running, Ive found the best thing to do is ten minutes on a bike (I have an exercise bike) directly after your run. You wont suffer half as much the next day.

olaola

Getting fit enough to run 5k will probably be the hardest and once you hit that, you'll literally be doing the 10k the following week. Progress seems exponential and once you get going, your achievements will keep you motivated!

The hardest thing I found was pacing myself. Plan your route, map it (googlemaps or something) to measure the distance, then you can figure out how fast you're jogging. I use Nike +, which I find great for pacing. I'm a bit of a sucker for a gadget, but this was the best I've bought for a while.

narwog7

CoachBoone wrote: »

Get a decent pair of shoes.

Also, music, makes the running less monotonous

Besides them, just run. A little more everyday.

+1

its very doable if you stay injury free and motivated. best of luck!

flywheel

ref some training guidance links:

http://www.halhigdon.com/10ktraining/10kintro.htm

http://www.furman.edu/first/fmtp.htm

ref gait analysis and shoe info:

http://www.irishfit.eu/gaitlab.html

kingtut

cacio wrote: »

I'm hoping someone here will be able to help me.

Basically I'd like to do a 10k run in Glasgow in May.

My starting fitness is pretty much non-existent. Does anyone think this would be possible for me to achieve? I've downloaded the couch to 5k plan and I'll probably use this as a guide.

I'm a little overweight right now but I'm losing and should be at goal by May.

Is there any tips for someone who's just starting out running?

Thanks

I would like to do the exact same thing as you
Can you tell me where I can download the couch to 5k plan?
Are you going to be watching your diet while doing this or purely exercising ?

cacio

Thanks for the replies.

I'm going to buy a good pair of runners but there's nowhere in Galway that I know of that will do an assessment. I'll have a look at all the asics and see what feels best.

I guess getting out there and running is the only way to go. Only problem is I'll only be able to run at night (2-3am) and will stick to well lit areas. But where I am that is usually a road. Is running on concrete suitable? I've been told it will damage my joints.

I'm dieting along with the running. I should be at goal weight by May/June.

If you google 'couch to 5k' you should get the plan there.

gary82

Hey OP,

Just thinking of starting this couch to 5k plan myself. A few months on... how did it work out for ya? Did you do that 10k run in Glasgow?

arybvtcw0eolkf

gary82 wrote: »

Hey OP,

Just thinking of starting this couch to 5k plan myself. A few months on... how did it work out for ya? Did you do that 10k run in Glasgow?

I've searched the Military Forum for you for this very information.

Someone posted a training sched issued by the Defence Forces Athletic Association which brought an individual from zero to covering the An Cosantoir 10k.

Maybe a post there (mili-forum) will unearth it.

.