Newbie - Major Fail!!

The_Morrigan

Ok so I've been gearing up to attempt this couch to 5k program to try get some fitness into my life - Went out today and failed miserably.

Managed the brisk walk, no problem, didn't even break a sweat cos I don't drive and walk everywhere anyway, but as soon as I attempted the first 60 secs of running my legs felt like lead. The 90 secs of walking was no bother, the second 60 secs of running just felt like torture. I had to stop running and just walked at a quick pace for the remainder of the 20 mins.
I can't seem to run without feeling like I'm about to keel over.

I realise I'm unfit and overweight, but I've reached a plateau in my weightloss because my body seems used to the intake and needs a shake up, I thought this easing into running might help.

Should I just continue with the 25 mins 3 times a week and try build up to being able to do the 60 secs of running 90 sec walking?I realise that this may mean doing "week 1" for a few weeks.
Has anyone got any better ideas? Or advice on a better way to do this. I obviously want to get fit and lose the weight but I don't want to cripple myself with injury or give myself a heart attack either.


I'm female 5'6 and 15 stone

_sheep

Slow down, you should be running nice and slow to start out. Like really really slow barely above a brisk walk and you should be able to talk while running, if you cant talk you are running too fast.

The_Morrigan

Sheep, I'm not running fast at all, I actually walk faster!!

911sc

NiMhaoldearg wrote: »

I realise I'm unfit and overweight

Many people are in denial, you are not. Too many people just talk about it, you are trying to do something about it. That's your first achievement, well done.
If running is too difficult for now, may be just focus on the walking until you have built up some strength, gain a bit of fitness back and shaved few pounds.
Then, try running a bit. It is very normal to have difficulties with running at the start, but don't let this get in your way of fitness recovery. Good luck.

The_Morrigan

Thanks 911

Cabaal

If you have to do week 1 for two weeks so be it, keep at it though as you'll get there in the end

I started Couch to 5k back in Febuary and used to be wrecked when I did week 3 which as far as I remember included 3min running, I was in bits afterwards.....yesterday I completed a 16km run

Keep at it

The_Morrigan

Cabaal wrote: »

If you have to do week 1 for two weeks so be it, keep at it though as you'll get there in the end

I started Couch to 5k back in Febuary and used to be wrecked when I did week 3 which as far as I remember included 3min running, I was in bits afterwards.....yesterday I completed a 16km run

Keep at it

Thanks Cabaal - I've a feeling I could be doing it for more than two weeks as I couldn't manage to run for two mins this morning with a walking break in between them - slightly embarrassed about that!!
But roll on Wednesday morning and I'll see if I can manage 3 bouts of 60 sec running!!!

RoyMcC

911sc wrote: »

Many people are in denial, you are not. Too many people just talk about it, you are trying to do something about it. That's your first achievement, well done.
If running is too difficult for now, may be just focus on the walking until you have built up some strength, gain a bit of fitness back and shaved few pounds.
Then, try running a bit. It is very normal to have difficulties with running at the start, but don't let this get in your way of fitness recovery. Good luck.

+1, excellent advice. Drop those running splits back to 30 or even 20 seconds until you feel you can handle it better. Well done on your perseverance but don't make it harder for yourself than it needs to be. Suffering isn't essential

pauric1

dont be embarassed at all. you'd be surprised at how many people started out like you and are now running quite a distance.

i get the feeling you are possibly on the road to motivation loss due to not being able to do the distance you thought you would be able to do. i recommend setting yourself a goal like running a 5k race some time around the end of august. its a great motivator to keep up the work you have started and to get out the door. if you dont have a goal its very easy to let your training slide and give up.18 months ago i was overweight and very unfit but i picked a triathlon in the middle of the year and entered it. i told loads of people that i was doing it which made it impossible to pull out and when things got tough in training i knew that i had to keep going.

someone else said to just get out and walk to get your fitness levels up, thats a great idea and if you can find a few routes that have some hills that will really help aswell.

the hardest part of EVERY training session is getting out the front door, do that much and the rest will come. keep posting here aswell to let us know how you are getting on. best of luck, in a few months you WILL be able to run 5k.

P

The_Morrigan

Must say the encouragement from everyone is quite motivating.

On a personal note, I'm not planning on quitting anytime soon - I have to get fit, otherwise I'm likely to end up very unhealthy and prone to many a fatal medical condition. I'm under doctors orders to lose at least 4 stone (it was five - six, but I've lost a bit so far and now seem to be stuck in a rut).

Anyway at this point it is baby steps, so maybe I'll go back to the 30 secs intervals of running and build up from that.
Also, I'm on the 7th floor of our building in work so I'm gonna start taking the stairs every other day (and some rations incase I get stuck half way and need to take a break)

gombeen99

Well done on your motivation - hang in there and it will get easier. Excellent advice from posters above - take it very, very easy, even if it feels like you're moving at slower than walking pace - remember, running is a different motion to walking - just because you can walk briskly for a decent length of time doesn't mean you'll be able to run even 10 yards! Give your body a chance to adapt & get used to the new movement, and don't overdo it or you'll very quickly begin to detest running. The most common beginner's error is thinking that they're moving too slowly, thereby speeding up, before collapsing in agony a couple of minutes down the road, waking up unable to move with stiffness the next morning and vowing never to run again!

Give it a few short weeks and without noticing, you'll find yourself enjoying running ... not to mind how much healthier you'll feel, the extra energy you'll have, weight loss etc.

Hard Worker

All sound advice above.
Stay on "week one" for as long as you need to. Running for 60 seconds can be quite strenuous for someone unfit and starting from scratch. Why not start with 15 seconds ( walk for 60 and shuffle for 15 ). After 3 or 4 days, that can be increased to 20 seconds. If you combine your training with a strict and proper diet, your baby steps will move on to giant leaps.

Cabaal

NiMhaoldearg wrote: »

Thanks Cabaal - I've a feeling I could be doing it for more than two weeks as I couldn't manage to run for two mins this morning with a walking break in between them - slightly embarrassed about that!!
But roll on Wednesday morning and I'll see if I can manage 3 bouts of 60 sec running!!!

Don't be embarrassed at all, everybody has to start somewhere and ultimately this is to benefit you

The steps you've mentioned like taking the stairs instead of the lift will all be a benefit to your goal and will help build muscle to make the coachto5k easier, I'd recommend starting a training log its great to keep track of things and can be great for motivation

The_Morrigan

Would running on a treadmill be better than on the pavement?

theduke1

yes running on treadmill is less stress on the body but can be quiet boring, if you can at all get outside in the fresh air it will do you the world of good
keep on plugging you will get there:)

The_Morrigan

theduke1 wrote: »

yes running on treadmill is less stress on the body but can be quiet boring, if you can at all get outside in the fresh air it will do you the world of good
keep on plugging you will get there:)

I was contemplating hiring a treadmill for a few weeks to get me started.
I'm mindful of the whole 15 stone causing havoc on my poor knees while pounding along a pavement - then of course I'd end up giving up if I got an injury.
Plus I'd then have no excuse if the weather was bad

_sheep

Repeating a few weeks of the c25k isnt the end of the world as the guys have stated, you'll know when you are ready to move up. Stick with it though, youll be amazed how quickly you progress in a few weeks.

Just to stop you worrying about your weight and running - I started the c25k in late decemeber at nearly 25 stone (5' 9 in height), repeated plenty of weeks along the way at the start and here we are in May and im down over 4 stone and my scheduled long run this weekend gone was 13k which was great fun and I could have done another 5k easily. (i dont increase my weekly milage by more than 10%)

For the love of god make sure you are in good shoes though and not just 'good' shoes, but shoes that suit your gait.

rainbow kirby

NiMhaoldearg wrote: »

I'm mindful of the whole 15 stone causing havoc on my poor knees while pounding along a pavement - then of course I'd end up giving up if I got an injury.

I was about the same weight when I started Couch to 5k about 2 years ago, and I'm pretty short! Maybe do some of your runs on grass or other softer surfaces if you can, and echoing the suggestion to make sure that you've got the right shoes for you.

Cabaal

_sheep wrote: »

For the love of god make sure you are in good shoes though and not just 'good' shoes, but shoes that suit your gait.

Have to recommend this too, the shoes can make a massive difference...I started off with very hard runners which were not suitable for running at all,

Wonkagirl

NiMhaoldearg wrote: »

Would running on a treadmill be better than on the pavement?

I think so. Initially anyway.

I did the couch- 5km on the treadmill, now i run outdoors. I found it too hard outdoors initially, now i've no issue. i never run indoors anymore now. getting up to speed on the treadmill worked for me, before i 'graduated' outdoors!

focus on ur breathing- in through the nose, out through the mouth.

and be patient. took me bloody ages to get to 5km- about 8 weeks. getting to 5km is the hardest- it's plain sailing from there. be patient, and train every 2nd day for max results. do NOT train 2 days in a row, or ul get shin splints.

well done, ur an inspiration to be honest!

The_Morrigan

I have a very good pair of asics that I use - they were a pressie from the other half.

The_Morrigan

Wonkagirl wrote: »

well done, ur an inspiration to be honest!

Ok that I was not expecting thank you Wonkagirl

Wonkagirl

NiMhaoldearg wrote: »

Ok that I was not expecting thank you Wonkagirl

ur very determined- not an ounce of defeatism in your posts- i like it!

The_Morrigan

Wonkagirl, if I let even half an ounce in I'll never do this.

I want to do it right, and I don't want to fall down at the first hurdle due to injury or the thoughts that I'm not getting anywhere fast.
The responses from users here have kinda boosted the motivation now cos I realise I'm not the only person who is/was totally unfit and absolutely banjaxed on the first few attempts.

I think I might go and hire a treadmill to get me started, then I can do it every second day and it won't be dependant on the weather, which by looking out my window right now is kinda psychotic.....
Then when I get the ole fitness level up I can, as you say graduate to the great outdoors

Wonkagirl

NiMhaoldearg wrote: »

I realise I'm not the only person who is/was totally unfit and absolutely banjaxed on the first few attempts.

i swear to jesus i thought there was something WRONG with me when i started the couch-5km programme- i thought that i was just one of these people that couldnt run- like i'd go for 1 minute, and be completely banjaxed. a yr later i'm taking part in triathlons and flying it.

it takes a LOT of perserverence. the good part is though that (nutrition dependent) you see changes in your body shape quite quickly. I've never been slimmer, fitter and had a lower body fat %.

i agree with u that introducing the treadmill will help. i honestly think i might have given up if i started outdoors. it IS harder outdoors, fact. which is why for me, getting a base cardio-fitness and stronger legs on the easier surface (treadmill) first really worked. i still found it hard when i 'graduated', but not as hard as i would have if i started outdoors.

plus, i hated looked like a knob stopping and starting on the roads, with a TTH (total tomato head)

The_Morrigan

Wonkagirl wrote: »

plus, i hated looked like a knob stopping and starting on the roads, with a TTH (total tomato head)

HAHAA - that was me this morning in the hermitage park!!!
Felt like a right tool, there was this guy out walking his dogs and I say he was about to ring an ambulance

Tinder

NiMhaoldearg, I really admire you and people like you, I am part of the lucky group of people who take to fitness like a duck to water and have never been overweight and can eat as much crap as I like and never put on a pound. I run, swim, cycle and never have a problem, for me it is easy but for you and the people I pass on my run like you, you are the real atheletes in my eyes, it is 10 times harder for you, yet you still persist, every step you take is 10 times harder than my prance, your achievement is 10 times more than mine, your 60 second run is as hard as my marathon. Well done and keep it up, and you will make it, you will run, you will achieve your goals and your goals will be sweeter than the average fit guy or girl.

The_Morrigan

Thanks Tinder - I have brothers like you, always sporty, never overweight/unfit.
I got all the bad traits growing up - I was the artistic one, so was never involved in sport as a kid or teenager. I'd love to know how I would have turned out fitness wise if I had!!

littlebug

With all the tech talk and race reports on here it can be easy to forget that a lot of us started from a similar base. I'm not joking I was finding it difficult getting up the stairs before I started .
Re treadmill... I would say mix it up a bit to start with ie some runs on the road/ grass and some on the treadmill. The treadmill is easier on your joints but is harder in other ways e.g you'll sweat buckets more on the treadmill than outside and it's mind numbingly boring. It can also be hard to graduate to outside running and the elements if it's all on the treadmill now.

The_Morrigan

littlebug wrote: »

Re treadmill... I would say mix it up a bit to start with ie some runs on the road/ grass and some on the treadmill. The treadmill is easier on your joints but is harder in other ways e.g you'll sweat buckets more on the treadmill than outside and it's mind numbingly boring. It can also be hard to graduate to outside running and the elements if it's all on the treadmill now.

I must say this morning was a 'mare with regards the "terrain" - all the foothpaths are wonky, broken up and sloped - the grass is worse, and the road is a no no cos I'm near the main exit to the N4 and the amount of trucks at that hour of the morning is kinda scary. No matter how much hi-vis you wear they won't see you!!
I guess all of the above made it that little bit harder on the legs.

The_Morrigan

So I went out again this morning and didn't attempt the running, I upped the pace of the walking and I must say I could feel it in my legs from the get go!!
Might do that for a week or two before I attempt to throw in the running intervals to the mix.

ronanmac

Fair play, NiMhaoldearg. Maybe part of the struggle is your early starts. I definitely find any training much harder early in the morning, rather than later in the day. Best of luck with the running...

The_Morrigan

ronanmac wrote: »

Fair play, NiMhaoldearg. Maybe part of the struggle is your early starts. I definitely find any training much harder early in the morning, rather than later in the day. Best of luck with the running...

Thanks ronanmac, Unfortunately, I have college at night, so the mornings are the only time I can really go out. Plus its quieter on the roads and a bit safer now that its light at 6am - I don't think I'd want to be out alone at 10/11pm.

RoyMcC

Good work NiMhaoldearg. It's good for the soul to haul yourself up and out the door in the early mornings. Plus you're then set up for the day and you don't have to worry about finding time in the evenings when you might be tired anyway.

Good approach you're taking by reining back on the running bits. When you feel it's right just set off for a short little jog and then walk again.

And keep us updated - yours could be an inspiring thread and we don't want it disappearing off page 1

The_Morrigan

RoyMcC wrote: »

Good work NiMhaoldearg. It's good for the soul to haul yourself up and out the door in the early mornings. Plus you're then set up for the day and you don't have to worry about finding time in the evenings when you might be tired anyway.

Good approach you're taking by reining back on the running bits. When you feel it's right just set off for a short little jog and then walk again.

And keep us updated - yours could be an inspiring thread and we don't want it disappearing off page 1

Thanks RoyMcC, I must say even the encouragement I got from the members over the last few days has made me realise that I can do this, and its not just a case that I'm a lost cause that can't run.
So hopefully if I can haul my overweight ass outta bed in the mornings and keep on track - it might encourage someone else who doesn't think they can do it, or who feels stupid looking like they are about to keel over when they are out.

The_Morrigan

Ok so as you all have figured out from the previous posts, I may not be able to run yet, but I've learnt I can climb 7 flights of stairs without falling over or needing an ambulance....
Property management called a fire drill today and as per every fire drill the lifts take forever to get back into service and I couldn't be assed waiting for them.
So I took the plunge expecting to collapse around floor 4, but I managed to make it to floor 6 before the pain started in the legs....breathing didn't get too heavy either. Took a nice steady pace the whole way up the stairs.

I'm ever so proud of that achievement seeing as this time last year I would had stopped every second flight for a sit down.

So deffo on for more of the stair climbing, couple of weeks of that and I don't think the running for 60 secs will be so damn harsh on the system!!

Wonkagirl

Well they do say that incidental exericse is the best of all- easiest to sustain on an ongoing basis - taking the stairs instead of lift etc.. do you work on the 7th floor? that wouldbe bloody great exericse if you could take the stairs twice a day.. dont even consider the lift, just straight onto the stair well, let the lift not even be an OPTION anymore!

i'm really starting to think that you should start off on the treadmill running like i did- honestly.

The_Morrigan

yup, top of the building - I have a fantastic view of Dublin & the "demolition" of the Anglo Building!!
My only fear on taking the stairs in the morning is that I could be late!! but if I manage to get on the bus on time to be ten mins early then the stairs will be the way to go.
I'll looking into the treadmill alright, trying to see if I can get my hands on a Reebok I Run (preferably second hand or on sale) - they are so compact and I'm in an apt so don't have room for a monster of a machine.

The_Morrigan

Just a quick update, for those that were so encouraging on my first week out.
I'm still walking, but I've purchased a second hand treadmill which arrives today YAY!!

So going to start on the running/walking intervals when that is all set up in the apt.

Dotcomdolly

Good stuff, I did most of the c25k programme on the treadmill.

littleredspot

Hi,
Just to add to the tons of encouragement you've already gotten.

I was very over weight this time last year. Joined up with WW and lost lots of it, reached a plateau like yourself and after a 'late in the pub' conversation, decided to sign up for a triathlon. I have cycled and swam in the past but never ran so that was my biggest problem.

I'm lucky in that I live beside a canal, so there was only a few alcoholics about to witness my first tentative steps outdoors in my shiney LIDL lycra. Nobody believes me when I say I couldn't run 100m and at that it took me 4 days to recover from my first outing!

I decided that I'm still a bit heavy to be pounding the pavements so I upped my cycling training which is a lot easier for someone "big boned" like myself and really good for the cardio. Then when I tried the "running" again I decided to slow it right down, as in I looked like a pensioner shuffling along. Bit by bit I was soon managing to shuffle along for further between walks and before I knew it I'd managed to jog the 5k I was aiming at.

I still feel that I'm a bit heavy for running, whereas I can cycle for hours without much discomfort. Just as a matter of interest why are you running, as supposed to say cycling or swimming, which would be just as good for weightloss/improving fitness (I think) with much less risk of injury?

Best of luck

The_Morrigan

littleredspot wrote: »

Just as a matter of interest why are you running, as supposed to say cycling or swimming, which would be just as good for weightloss/improving fitness (I think) with much less risk of injury?

Firstly well done on the achievement

Secondly,in response to your question - its a combination of embarrassment and safety!!
I couldn't possibly get into a swimsuit in my current state..and that thought alone deters me from swimming, also have a pretty hectic life between work and college so trying to get to a pool and all that goes with it seems like too much hassle right now.
As for cycling, too dangerous where I live, between the buses and trucks that frequent the area I'd be flattened in no time..

I can get out walking/jogging at a moments notice - which is so much easier.
I found last night I walked at a fairly fast pace while watching the simpsons and the time flew cos I was watching the tv rather than the clock. Have college tonight so its a night off, so tomorrow night it I might try for the Simpsons and some of Hollyoaks!!

Although I've not actually lost any weight, I've noticed i'm not so much out of breathe and tired these days, and even in the last few weeks the OH has noticed that I've slimmed down a bit, so if he can notice something is obviously working here

littleredspot

Ah, I love the idea of getting fit while watching the Simpsons:D

I can appreciate what you mean about the swim suit, I've a tri suit that can really only be decently worn outside after dark:o

I've found that since the trianing has increased my weightloss has slowed too, but I don't mind because I'm feeling so much better and as you say your OH is noticing some toning up which is great for the confidence.

Maybe its time to change the title of the thread? Newbie - slight hiccup

Oh, and 7 flights of stairs is not an easy task!

The_Morrigan

I think at this point my focus has changed from weightloss to getting fit.

I'm curvy, that is never going to change, if I have less of a curve then YAY...but I like looking like a woman and not a 12 year old boy - and the OH loves my curves, but he realises I'm not happy with my current shape. Especially when I see really nice clothes and they don't come in my size!!

So for now I'll stick with my Simpson workouts and stair climbing - getting into smaller dress size will be a bonus

diceyreilly

I was in a bad state (weight wise) 18 months ago, i was 20 stone and 3lbs.. I'm 6ft 3.. I decided i was going to do something about it, and i just started walking cos couldn't really do anything else..
Cut down on crappy food and soft drinks..

The weight started to fall of me and i managed to run the marathon last October and will be doing it again this October, i'm now 16st still a bot overweight but not dangerously..

Keep going with it you'll notice the weight loss soon..

The_Morrigan

diceyreilly wrote: »

I was in a bad state (weight wise) 18 months ago, i was 20 stone and 3lbs.. I'm 6ft 3.. I decided i was going to do something about it, and i just started walking cos couldn't really do anything else..
Cut down on crappy food and soft drinks..

The weight started to fall of me and i managed to run the marathon last October and will be doing it again this October, i'm now 16st still a bot overweight but not dangerously..

Keep going with it you'll notice the weight loss soon..

Thanks Dicey -I think now that I've finally conquered the psychological defeatist attitude I'll get there eventually.
However I've one problem - I've been told though that I'm not allowed to loose too much weight in certain areas lol Not to sure how to accomplish that!!

The_Morrigan

Guys and Gals,

As you've all be so helpful I've a quick question - I'm on the treadmill now but unsure of how to not kill myself on it, but still make progress.

I'm currently doing 30 mins every second day, started at a speed of 3.5, but I've worked up to 4.2 - I'm only walking to get the fitness up, rather than going full whack at attempting the running at the minute.
OH is teasing cos he can manage a speed of 6, I'm a short ass compared to him so that speed might cause me to roll off the end and break my face!!

So as you lot know all can you advise as to a good pace that won't kill me, but still push me in the right direction, keeping in mind that I'm only 5'6 and currently weigh 15.4 stone (which is a whole lotta ass to be hauling with me )

rainbow kirby

I'm the same height as you and was about the same weight when I started Couch to 5k - my running pace was about a 12 minute mile (5 mph / 8 kph) for the first few weeks. If you're trying Couch to 5k (or something of that sort) maybe alternate between a 3.5-4 mph walking pace and a 5 mph running pace?

The_Morrigan

Thanks Rainbow - one problem though - I can't run (yet) lol

littlebug

When you get comfortable with 4.2 maybe you could try intervals of sorts. For example try ramping it up to 4.7 for 1 minute and then back to 4.2 for 3... if that doesn't work out try a lower upper rate or for a shorter time and as you get fitter move up to a pace where you have to move slightly faster than walking but not quite running and do the same e.g. 1 minute faster/ 3 minutes slower and keep ramping it up bit by bit til you do the faster pace for longer.. then bit by bit you can up the pace a bit too. I suppose that's what couch to 5k does. I didn't do "the" couch to 5k but my own version ie "I'll run to that tree or pole" and then " When I get to that gate I'll start running again". Remember you'll have days where you'll feel you're going backwards but that's all part of the process. Great progress already. You should start a log in the running logs section

Bugsy2000

NiMhaoldearg wrote: »

Guys and Gals,

As you've all be so helpful I've a quick question - I'm on the treadmill now but unsure of how to not kill myself on it, but still make progress.

QUOTE]

Good going. This thread is up for a while now and you can tell that your as 'Up for it' as day one.

Try enlisting the OH's help while you are on the treadmill. Let him control the speed and have him increase it by one unit every 1 minute or so. You won't notice the gentle increase that much and will help you progress to that next stage. If its getting too much its easier for him to drop the speed really quickly if you are out of breathe. (I completely understand that when you are in your stride on a treadmill it can be akward to reduce the speed when you are getting tired)

Good luck & keep at it