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My new passion is jogging/running. I have never loved to run. I played soccer in high school and did short distance speed running in basic school but I've never ran long distance.

Well, my body is changing rather fast and I'm concerned that the ingredients in my meals are destroying my body. But that is a cop out.

I have decided to take matters into my own hands and started the Couch to 5K running program last month. I have hit a wall: the 2mile run on week 5, day 3.

I was able to run 1.5mile on Friday but i want to run the full 2mile. Since it is spring time now here i took my run outside today to attempt the 2mile again. I ended up just surveying the terrain and learning the location of mile stones and corners streets. I will attempt the 2mile again tonight.

I need advice though.How long did runners here take to build the endurance to run long distance? My main goal now is to run 5k at least 5 times a week  and take part in 5k and 4mile races within a few months.

What tips do you guys have on powering my run. What do you eat before u run? Do I need to drink lots of water before I run? do u drink energy drinks during the run? before?


Originally posted to pmb on Sun Mar 21, 2010 at 09:12 AM PDT.

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Comment Preferences

    •  Start yourself of easy and then increment.... (2+ / 0-)
      Recommended by:
      Irish Patti, kafkananda

      First thing off, though, throughout this
      winter I did a 4mile jog, three times a week routine, I'm actually taking a regenerative break from jogging, right now, I haven't jogged regularly in about 2 weeks, and will continue this break for another 2 weeks or so...

      1. To prep yourself for jogging, I suggest a two week routine of just calistenics, basically reps until the burn stops you:  This is important because your prepping your muscles for cardiovascular strain...
      1. Then after that calistenics routine, I suggest easing into the jog, shorter times and shorter distances first, while incrementally increasing the workout load.  Take a day of between jogs, to let your muscles recover and remove some of that lactic acid that builds up in muscles.
      1.  Nutrition:  you'll have to significantly increase your fluid intake:  I suggest orange juice concentrate diluted with 50% water.

      Increase your carb intake to fuel your body for the jog: i.e. on the evenings before a job, eat pasta, rice, potatoes, etc.

      1. read and listen to your body, if your jog is taking longer than a day off to recover, you've outstrained yourself.
  •  5 k 5 days a week (1+ / 0-)
    Recommended by:
    Irish Patti

    can be a lot at the beginning....

    i'm training for a 10 mile race (little more than 15k) and the thing i learned is to take a day between run. That is where i would do weight training.

    my question is are you hitting the wall where your legs get sore, or is it in your lungs? If it is your lungs try and slow down. you can always increase speed later. If its sore legs, they're going to keep getting sore unless you push past it and just keep going. In my case it was willpower.

    as for eating - lots of protein, lots of water. once you get on a schedule your metabolism will go up, meaning you will have to eat more to keep the same weight. I've had to add 3-400 calories a day to my diet. Usually its a protein shake and a protein bar (safeway sells them 10 for 10 bucks. I don't really do energy drinks, i'd rather stay with water.

    here is a good example of a training program for a 5k.

  •  good luck! it gets easier. (1+ / 0-)
    Recommended by:
    Irish Patti

    I did the Chicago marathon a few years ago.  I still jog a mile or two a day.

  •  Love Couch to 5K! (3+ / 0-)
    Recommended by:
    Irish Patti, truong son traveler, pmb

    But I agree with Trobone -- 5K / 5days is hard on a body, and alternating running days with weight-training days is a good way to go.  (Couch to 5K only has you do 3 days a week, right?)

    I'll be watching for others' advice on longer distances too, because I still haven't raced longer than a 5K.  Am working toward an 8K later this spring.

    If an elephant has its foot on the tail of a mouse and you say that you are neutral, the mouse will not appreciate your neutrality. - Bishop Desmond Tutu

    by AnnieJo on Sun Mar 21, 2010 at 09:27:53 AM PDT

  •  I run for an hour a day, 6 x per week. (2+ / 0-)
    Recommended by:
    Irish Patti, fl1972

    Although I think today I'm going to ride the recumbent bike while watching some C-Span.

    I strongly believe in the four hour rule -- don't eat anything four hours before a race, or you'll end up puking.  On water consumption, you just know the right amount.

    Anyhow, good luck!

    Financial assistance to those displaced from a hurricane = disaster assistance; financial assistance to the uninsured = socialism - Uwe Reinhardt

    by jim bow on Sun Mar 21, 2010 at 09:29:08 AM PDT

  •  You endurance builds up surprisingly quickly (2+ / 0-)
    Recommended by:
    Irish Patti, truong son traveler

    Once you hit five k or so you'll be able to add on more really quickly.  It's just knocking the rust off for the first few k that gets you.

  •  Stretch. (1+ / 0-)
    Recommended by:
    Irish Patti

     Stretching and yoga and some strength-work are your friends.  

     I don't know what "a lot" of water is for you, but you don't want to drink or eat so much that you feel bloated and "weighed-down" (or go nuts wanting to go to the bathroom 6-8 minutes into your run).

     I did my first 10k 2 1/2 years ago and am just getting back into the swing of things in order to run another this fall.


    "I have to go now. I feel . . . sticky." Anthony Bourdain

    by BenGoshi on Sun Mar 21, 2010 at 09:36:20 AM PDT

  •  You should get.. (1+ / 0-)
    Recommended by:
    Irish Patti

    "The complete book of running" by Bob Glover.

    It will tell you everything you need to know and then some.

    I could write for days on the questions you posed, but let me give you a few quick tips.

    1. For a 5k run, don't worry about hydrating. That's hardly far enough to dehydrate yourself. If you're out of shape, you'll stop from just being tired before you hurt yourself from lack of water.

    Having 6 ounces of water or gatorade before you begin should be more than adequate.

    2)"Long distance" is a very relative term, based upon where you are. For me, a "long run" is anything over ten miles. For a novice, running 5k might seem like a cross country trek.

    When I was training for marathons, I never carried hydration with me for runs under ten miles. But that's me. Your mileage may vary.

    1. If you played soccer in high school but cannot currently finish a two mile run, it sounds like you may need to "lose a few". I would look into a diet plan to coincide with your new hobby.

    As far as "how long" it will take to run "long distance", like I said, that depends on what your definition of "long distance" is, to be Clintoneque.

    Probably not as long as you think.

    I started training seriously when I was 40, doing road races of all distances from 5k to marathons. It took me 5 years to qualify for the Boston Marathon. In the meantime, I had a hell of a lot of fun competing in the races and accomplishing things I thought to be impossible.

    If you were an athlete at one time, it won't take you that long if you dedicate yourself to it.

    Good luck.

    "Pay no attention to that man behind the curtain!"

    by jkay on Sun Mar 21, 2010 at 09:37:18 AM PDT

  •  I run (1+ / 0-)
    Recommended by:
    Irish Patti

    anywhere from 5k to 15k every day, but mainly on trails and back roads in VT. Especially if you are new to running, too much time on pavement right out of the gate is not a good thing IMO. But, not everyone has access to non-paved surfaces. Listen to your body, and if you don't feel like running on any given day, don't do it.

    The same day he threatened to veto oversight and transparency legislation, Obama issued a proclamation celebrating "Sunshine Week". Har Har

    by Wamsutta on Sun Mar 21, 2010 at 09:37:23 AM PDT

  •  My advice (1+ / 0-)
    Recommended by:
    Irish Patti

    I went from couch potato to marathon runner.  I pretty much started out running 3-4 milers, but the biggest problem I had going longer distances was in going out too fast.  If you can't finish a run, try it again but slower.  You should be comfortable while running, able to hold a conversation.

    I wouldn't worry about eating and drinking before the run for 2 milers.  A rough approximation is 2/3 cal/mile/lb.  So, a 150 pounder would be burning about 200 calories on a 2 miler, and very few Americans lack 200 calories of blood sugar in reserve.  I normally drink about 10-20 oz of water before my runs depending on how hot it is, but my runs are >10 miles, and I dont bother drinking if <10K.</p>

    One thing you didn't mention is injuries.  Most new runners get injuries their first year, while their bodies adjust.  Shin splints are most common.  This really should be your biggest concern, but otherwise I think you will have no problem running a 5K or 10K this summer - just learn to pace yourself.

  •  Here are a few things: (1+ / 0-)
    Recommended by:
    Irish Patti

    I ran in HS, but I was more of a swimmer. I did Cross Country in the fall, and swam the rest of the year.

    Keep a log book. Track your miles per week, but pay closer attention to your miles per month. Build gradually.

    If you have access to a gym, cross-train on stairs or an elliptical as they will save wear and tear as your are building up.

    Stretch seriously and always.

    Have two pairs of shoes and alternate them for each run especially if you are running on consecutive days. If you run on a pair of shoes they recover their form better and will last longer if you give them more than 24 hours to recover. Even with that however, a good pair of shoes will last at most 300 miles before they are less effective.

    Observe the bottoms of you shoes for wear points. I'm a heal-striker and so when the heels of my shoes start to go, I can see it and get another pair. I usually feel it in my heels first--a little more sore than usual.

    Sign up for a 5K race so you have a goal.

    Get a bunch of dixie cups and fill them with water and put them in your freezer. When you get back from a run, peel the top to expose ice and hold it by the bottom while you ice massage sore points. Ice always helps. It keeps inflammation down and speeds recovery.

    Before I run in the AM I like a little caffeine. I find the peanut butter buzz Cliff Bars (with  caffeine) perfect about 30 min before a run.

    Good luck, running is the most time effective way to stay in shape.

    You may find yourself in a beautiful house with a beautiful wife and you may ask yourself, "How did I get here?"

    by FrankCornish on Sun Mar 21, 2010 at 09:42:59 AM PDT

  •  it seems i shouldn't worry about hydrating (2+ / 0-)
    Recommended by:
    Fro, Irish Patti

    that helps. running is half mental and i think i worry too much about not having water in my system.

    •  Hydrating.. (2+ / 0-)
      Recommended by:
      Irish Patti, pmb

      is the most overhyped thing ever.

      Yeah, if you are running in summer heat more than say six miles, it's probably a good idea to have some water with you.

      I think more people have died from overhydrating during marathons than underhydrating. Overhydrating can create something called hyponatremia(sp), which is a salt imbalance in your system due to taking in too much liquid.

      "Pay no attention to that man behind the curtain!"

      by jkay on Sun Mar 21, 2010 at 09:49:04 AM PDT

      [ Parent ]

      •  thanks a lot. running is so mental. it's weird (1+ / 0-)
        Recommended by:
        Irish Patti

        because when i run in the gym i put water bottles around the gym to pick up when i get tired. sometimes that has been disastrous because i end up feeling heavier after grabbing the water bottle and stop running.

        now it turns out i don't even need to drink water during my short runs. oh well!

        •  Exactly (2+ / 0-)
          Recommended by:
          Irish Patti, pmb

          At the mileage you are running now, drinking is hurting you more than helping. You can probably hear and feel the water sloshing around, it's annoying and not helpful.

          When I did runs of twelve to twenty two miles, I used to wear a belt with little bottles attached for hydration(called "Fuel Belt"). Now that's when you need a little help! There are also little packets of "goo" flavored gel, gunky stuff that are little pick me ups. I always felt they were more of a mental help than physical, though. When you run for that long, it's kind of like a little treat to keep the motivation going, you need all the help you can get, because that is when you really get tested.

          "Pay no attention to that man behind the curtain!"

          by jkay on Sun Mar 21, 2010 at 10:07:22 AM PDT

          [ Parent ]

  •  I just started a couch to 5k program myself (2+ / 0-)
    Recommended by:
    AnnieJo, CanyonWren

    I am just on my second week. I am hoping that by this Sept I will be up to half a marathon. I need to lose weight and I know that. I live in Denver and jogging here can hurt my lungs. I figure if I can run here I will feel indestructible on the East Coast.

    I am a nurse and have had problems with chondromyalcia previously. I have knee braces to help prevent that pain.

    (-9.00,-7.59) non illegitimi carborundum

    by Irish Patti on Sun Mar 21, 2010 at 09:44:58 AM PDT

  •  Yeah, I run... (3+ / 0-)
    Recommended by:
    Irish Patti, Eloise, CanyonWren

    Been running for years.  Sometimes it's a love/hate relationship, but I've found a great strategy that keeps me solidly in the love category: I run one day (usually about 4 miles) and I fast walk the next (same distance).  I've recently added some weight training 3 times a week.  This alternating day strategy give my running legs time to rest and still gives me aerobic exercise on the walking days.  Now that spring is here, I'll add 15-20 mile bike rides as an alternative.

    Some important things I've learned about running:

    You'll have good running days & bad running days.  Don't let the bad run get you down.  

    WALK is not a four letter word.  When you're having a bad running day, stop running & walk a bit.  Then start your run again if you feel like it.

    Listen to music or your favorite radio show while running.  I love to walk/run to the Stephanie Miller Show & "Wait, wait don't tell me" from NPR.  And of course, listening to Bruce while I run keeps me going strong.  You'd be surprised at how you lose yourself in the show/song and forget you're running.

    Hope that helps.

    No woman can call herself free who does not own and control her body. ~ Margaret Sanger

    by madame defarge on Sun Mar 21, 2010 at 09:46:26 AM PDT

  •  It's been awhile but I was serious runner years (2+ / 0-)
    Recommended by:
    Irish Patti, CanyonWren

    ago. For shorter distance <5 miles hydration is probably less critical then greater distance. Though the general idea is that if you get to the point where you are thirsty/dehydrated during a run, drinking water at that time will not adequately correct the situation. I ran races from between 5 and 15 miles. I always hydrated for several days before a race by drinking at least 8 glasses of water a day. Even during training runs I would drop maybe 5 or 6 lbs during a long summer run so it was obviously lost water. You need to make sure to rehydrate (slowly) after that type of depletion.</p>

    During a race I rarely found a great need to consume massive amounts of liquid. I'd grab a drink to quench a dry throat and sip some down and pour some on my head for the cooling effect. Electrolytic drinks like Gatorade would cramp me up if I tried to drink them while running. Straight water was best.

    I think general good nutrition/eating and practices are good.

    I did try carbohydrate loading for races of 10 miles or greater. The idea is to try and eat a diet of mostly protein with few carbohydrates for roughly a week before the race. Then in the day or two before the race you switch and consume mainly complex carbohydrates. Things like pasta etc. They idea is that the "carbo" fast depletes the bodies store of glycogen that fuels our bodies and that the switch back to carbo rich foods causing the body to build up a "superstore" of glycogen to give an improved supply if energy during the race. It did seem to work well for me, but I was a pretty honed runner at the time and really knew how to read what my body was telling me.

  •  Not sure I can add anything beyond these (1+ / 0-)
    Recommended by:
    Irish Patti

    great comments, but:

    1.  Do one long, slow, distance run per week, one run with intervals (run fast for one minute, then walk the next), and one or two more short-to-medium, slow-to-medium runs.  
    1.  Stretch before and after.
    1.  Listen to your body.

    Good luck and have fun!

    I've never claimed to be a leader of the DK eco community

    by RLMiller on Sun Mar 21, 2010 at 09:49:17 AM PDT

  •  I'm more of a weight lifter (2+ / 0-)
    Recommended by:
    Irish Patti, CanyonWren

    so when I run, I prefer high intensity interval training. I run for 60 seconds then sprint for 30 seconds repeating that pattern for about 15 minutes. I do that 2 or 3 times a week.

    Don't forget the importance of anaerobic resistance training. It builds muscle and because muscle cells use more calories to maintain function than fat cells, even at rest, your metabolism improves with added muscle tissue.

  •  5K/10K (2+ / 0-)
    Recommended by:
    Irish Patti, CanyonWren

    I do at least 5K, 3 days a week.

    I used to run a lot when I was younger. But soccer trashed my knees and I spent a couple of years in PT getting things sorted. Glucosamine has been a savior and let me get back out of the road.

    You many now return to your regularly scheduled chaos.

    by becca00 on Sun Mar 21, 2010 at 09:52:30 AM PDT

  •  Well, I'm on the same C25k program you are... (3+ / 0-)
    Recommended by:
    Irish Patti, becca00, CanyonWren

    I'm not sure what exactly your current physical condition is but here's mine.

    Roughly 2 years ago I was pushing the upper levels of 300lbs.  Though the South Beach Diet and adding walking to my lifestyle I'm now down to the low 300s.  Admittly I still have a ways to go but I'm making changes in a way I can sustain, not burning myself down only to not be able to stick with it.  I figure it took me 32 years to put on that weight.  There's no way I can get it off instantly.

    But, back to the original point.  I'm on week 7.  I however run for time rather then distance.  So, my C25k workout when it calls for the 2.5mile runs are around 2.51miles according to my Nike+ sensor (and the treadmills own gauge).  But that includes the distance from the 5 minute 'warm-up walk' which since I do that at around 3.5Mph is a ~1/4 mile.  So that means that my 2.5 "runs" are closer to 2.25.  But the C25k plan I'm following says that's fine since you run for time or your run for distance.  

    My advice to you is that if you find that you are absolutely fatigued to the point if you continue you'll essentially collapse is to possibly slow your pace slightly.  My running pace is by no means fast (roughly 10'45"-11'07" a mile) though I think it's a pretty respectable pace considering there's over 300lbs of me still to move around.  I've done 3 of the 25 minute runs now at that pace and while I'm certainly tired at the end, I'm not dying.

    I'm hoping to complete a 5K in May and while I know I'm not going to break any records I'd like to do it with an under 10' pace.  But I feel I can work on improving my pace once I am able to finish the whole program.

    So, my advice to you is to look at the training plan that C25k lays out and realize that it's about building up to that goal.  If your having troubles finishing the 2 mile run but know that if your walking you could certainly do it then what you need to do now is just ease up on the pace a bit.  Start finishing it at that slightly slower pace and then build up towards the speed you want to be able to do.

    McCain '08: Like Hope, But Different.

    by Siberian on Sun Mar 21, 2010 at 09:54:45 AM PDT

    •  hello! fellow c25k! i'm 5'3" 160Ib (2+ / 0-)
      Recommended by:
      Irish Patti, CanyonWren

      but i'm curved(i have booty) so i jog slowly by default. lol.

      i have no way to monitor my pace but i watch my breathing. i agree that ultimately i can run faster over time if i keep running. i'll keep trying until i can get past 2miles!

    •  This is inspiring (2+ / 0-)
      Recommended by:
      Irish Patti, Desa

      I have multiple injuries (knee problem, achilles problem, extremely tight hamstrings and calves which take twice the amount of stretching as most folks, etc), which is causing me to go at this very slowly--walk/run 2 mil. 3x/week for now.  I hope to get to a 10k by August.  

      Congratulations on your weight loss, and just as importantly your commitment to fitness.  

      Sarah Palin: All pistol and no squint.

      by CanyonWren on Sun Mar 21, 2010 at 10:02:25 AM PDT

      [ Parent ]

    •  I'm impressed (1+ / 0-)
      Recommended by:
      Irish Patti

      Keep up the good work.

      I know it can get tough sometimes to stay with it, but keep at it. The long term payoff is quite worth it.

      You many now return to your regularly scheduled chaos.

      by becca00 on Sun Mar 21, 2010 at 11:02:02 AM PDT

      [ Parent ]

  •  Jog VERY slowly (4+ / 0-)
    Recommended by:
    Irish Patti, Wildthumb, Desa, pmb

    This is the secret. Then you can work on speed. But jog as slow as someone else could walk at first.

    If you can find money to kill people, you can find money to help people. --Tony Benn

    by rhetoricus on Sun Mar 21, 2010 at 09:56:50 AM PDT

  •  I'm doing the same thing (2+ / 0-)
    Recommended by:
    Irish Patti, AnnieJo

    Just started running last week; my goal is to run at least a 5k in August, preferably a 10k.  Good luck!

    Sarah Palin: All pistol and no squint.

    by CanyonWren on Sun Mar 21, 2010 at 09:57:32 AM PDT

  •  A suggestion (2+ / 0-)
    Recommended by:
    Irish Patti, CanyonWren

    Don't just run 5k every day and rest on the 7th day.  Mix it up.  If you want to build endurance then you should do some speed workouts.  

    I ran track and cross country in HS and college and one drill we would do is the 400m or a full lap at an outdoor HS track.  They were called suicide drills for a reason.  Basically you give yourself a certain time limit to do a full lap, say 120 seconds (we used to do it in 90).  You do a lap and whatever remaining time you have you rest, then when the 120 seconds are up you do another lap.  As a starter I suggest you start with a 200m, half a lap and give 90 seconds or even 120 seconds.  Heck you don't even have to do it that organized.  Just do a few sprints.  The whole point is to mix speed work with distance.

    Also another idea if you're running outside is to mix in some hill work.  Work on going up and down hills for an hour or so.  Work in some strength training also.  Never do the same thing 2 days in a row and mix in one rest day in there.

    Another workout we would do was pacing or what we would call reverse splits.  As a starter your time might be different than mine would be but basically it goes back to the suicides but not so suicidish.  You jog a lap at a certain pace, start slow, you don't want to go out fast like a rabbit.  Then you have to basically run another lap at about the same time or slightly better.  Do that for say 8 laps with each lap better than the one before.  You're not sprinting on these, the goal is to get a nice pace and build up or rather down on your time.  It's okay if you're second lap is the same time or only a second faster.  Like I said the goal is to set a nice pace that you're comfortable with.  What I do at the end on the last lap is I gradually build up to a full sprint.  On my last lap I lengthen my sride on the first 100m, or quarter lap, then on the second 100m I build up a little speed, and a bit more on the third then when I hit the final home stretch I bring it home at full sprint.  You don't have to do that if you don't want.      

    I don't really run as much now as I used to.  Now I try other things like bike riding, swimming and Tae Kwan Do.  I ride bike to a park, do a 3 mile run or so, do a bunch of crunches, another run and bike home or I go to the HS track and do some running there.  Or I'll ride bike to a pool which is on top of a hill so I get hill work in, then I swim for a bit and bike home.  Or I ride to TKD workouts then ride home.  

    Some more tips, make sure you stretch before and after, have plenty of fluids available AND WORK ON BREATHING.  In through your nose out through your mouth and deep breaths.

    Good luck

    This is your world These are your people You can live for yourself today Or help build tomorrow for everyone -8.75, -8.00

    by DisNoir36 on Sun Mar 21, 2010 at 10:00:02 AM PDT

    •  this is great advice. i think the weakness (1+ / 0-)
      Recommended by:
      Irish Patti

      of the c25k program is how monotonous it is. i'll do some sprinting as a u suggest on the off days!

      u should know though that i'm training to do 5k. i'm not running 5k quite yet. i'm doing the c25k program.

      •  I would still suggest mixing it up (2+ / 0-)
        Recommended by:
        Irish Patti, pmb

        Like someone else said, walk is not a 4 letter work.  Just start out small.  Do a sprint to get the heart rate up then walk.  Do 100m then walk 300m. and gradually build it up to 200m then 300m then 400m and so on.  

        You'll be surprised how quickly your endurance will build up.  

        This is your world These are your people You can live for yourself today Or help build tomorrow for everyone -8.75, -8.00

        by DisNoir36 on Sun Mar 21, 2010 at 10:12:08 AM PDT

        [ Parent ]

  •  For those that need that little something "extra" (1+ / 0-)
    Recommended by:
    Irish Patti

    I did the couch to 5k with an obese friend.  We did runs every other day, so it was really 3.5 days a week.  But we took twice as long as the couch to 5k plan suggested, turning the 9 week plan into a 4 month plan.  The problem with the Couch to 5k plan, is that it's just for everyone.  (Everyone is different, etc.)

    For the last several weeks we were actually able to do just follow the normal schedule, but we had decided to hold back in some of the earlier weeks when we felt our pace and stamina hadn't built up enough to move on to the next step.  In these cases we simply restarted the current week instead of moving on.

    My suggestions to everyone are to just keep running, even if you just end up jogging as slowly as you walk.  And to use the timings, not the distance.  By the time you are ready to bump up to the next week your pace will have increased and you will be able to last the full distance.  When your distance equals your timing you can move up right away (as we were able to do at the end), but don't stop moving forward in the schedule just because you aren't covering the distance you are suppose to.

    In regards to you and week 5, day 3, I'd say to just restart the week.  Don't keep attempting the 2 mile run over and over.  Start from week 5 day 1, and do the 20 minute run again next week (on the next day 3).  And if that still doesn't help, don't linger on week 5, just move on to week 6.  Week 6 has a harder day 2 than week 5, so that's a better one to get "stuck" on if you want to run the full 2-1/4 miles.

    I realize it's not an option for everyone, but it also helps to have a friend along for support.  I didn't mind helping out with the Couch to 5k plan, and it gave my friend that extra push we can all use from time to time.

  •  Bottom line: (4+ / 0-)
    Recommended by:
    Irish Patti, Desa, pmb, CanyonWren

    If you can run 1.5 miles,  you can run 2.  At this point, it is all in your head.  Slow your pace, focus on your breathing and just don't let yourself stop.  That's my suggestion.  I know you can do it.  You just have to convince yourself.  

  •  Also... (2+ / 0-)
    Recommended by:
    Irish Patti, CanyonWren

    I think running 5 times a week is a lot.  Your body needs rest.  Think about trying a different form of excersize for one of those 5.  

  •  The 2nd to 4th Mile will always be the hardest (2+ / 0-)
    Recommended by:
    Irish Patti, becca00

    I've run marathons and during the summers I run several times a week. When you first start a run, any run, you start off burning carbohydrates. Depending on who you are, those carbohydrates disappear around the 2nd mile. Then you make an uncomfortable transition to burning stored fat. During that time, you feel like you have no energy and psychologically you think that if you're this tired at mile 2, you'll never make it to mile 5, 10, or 20. It's not true though. If you slow down and keep moving, the fat stores will kick in, and you'll feel like you have more energy than before you started. If you can get over the hump, you'll suddenly find that 4 miles isn't a problem at all.

    This issue never goes away, but as you get into better shape and your brain gets used to the concept, it'll become less noticeable.

  •  I used to coach track and cross country (3+ / 0-)
    Recommended by:
    Irish Patti, becca00, CanyonWren

    To begin with, you don't necessarily build up distance by attempting to run longer distances each day.

    A better approach is to alternate aerobic and anaerobic training. Start the week with an easy aerobic run. Let's say 10 or 15 minutes, or whatever you can do. Don't worry about how long the distance is.

    The next day you may want to run a little harder; more anaerobically. So do 3x5 minute runs. If your previous day was 30 minutes, then you are ready to do 3x10 minute runs. These runs should be done at a pace that is faster than jogging.

    On the next day you may want to go back to a long easy run. the anaerobic strength you built up will then likely give you the strength to increase your time jogging.

    On the next day you may want to find an area where you can run hills. I used to have my runners do something we called "kick work." This entails jogging to the start of a hill and then running up the hill at as fast a pace as you can stand. If you have an area where you can do laps of this type training, that's ideal.

    On the 5th day, which would generally be Friday, you may have a race, let's say 5k, scheduled for Saturday. So make it a very easy day with lots of stretching. Of course, you also have been stretching before all previous workouts. You should also drink a lot of water before and after every workout and race. Stay away from sugary drinks like Gatorade. Sugar actually interferes with hydration.

    On Sunday you might want to start the week with some track running. I found the best workout for rebuilding strength after your race was jogging 100 meters on the track and then picking up the pace for the next 300, and then continue these non stop for as many laps as you can take. We usually never went past 12 laps, but you won't have to worry about that for a while.

    Following this type of workout program will build up your distance and speed, but like anything else, it has to be built up over time. Trying to force the issue will just likely set you back with an injury.

    I hope this gives you some helpful ideas. Good luck.

    With Obama's Presidency, I feel the enduring pain of every teabagger, and believe me, I completely enjoy it.

    by pollbuster on Sun Mar 21, 2010 at 10:25:17 AM PDT

  •  shoes, hills, and walls (3+ / 0-)
    Recommended by:
    Irish Patti, becca00, CanyonWren
    1. If possible, find a shoe store near you that specializes in running.  Having an expert watch your form and then recommend the appropriate type of running shoe can make all the difference.  Until I knew that I needed "stability" shoes running 3 miles was so painful I could barely stand it.  Now that my ankles don't wobble my runs are MUCH better.
    1. Speed training on hills really built my endurance.  I found a short hill by my house (about 0.1 miles) and twice a week my running work-out consists only of running up that hill as fast as I can, over and over, for half an hour.  As you get stronger and faster, find a longer or steeper hill.  This kind of workout will build speed and endurance.  (And my favorite trick for running down hills: lean forward just a bit and lengthen your stride.  It will make up for the time you spent going up the hill.)
    1.  It sounds like you're hitting a wall, and a good bit of that is psychological.  Even though it seems impossible, push through it.  You'll be surprised at what you're capable of.  Even extending your run by 5 minutes past your wall does wonders for your confidence.

    Have a great run!

  •  see online schedules (2+ / 0-)
    Recommended by:
    Irish Patti, CanyonWren

    Check online for 5k training. I just did and found a 5-week training schedule that recommends running/walking 2 miles for the first 3 weeks, and running 2 miles only one day in the last 2 weeks

  •  I am 68 years old. Before my heart attacks-notice (4+ / 0-)
    Recommended by:
    Irish Patti, Desa, pmb, CanyonWren

    the plural here-and several surgeries, and before losing several dozens of pounds, i never ran a mile. However, 3 years ago, i finished my first marathon ever,  42.195K.  It was an unbelievable personal accomplishment. I remember, i walked/ran the last 10Ks, but i finished the race, and i loved the crowd and the young runners who lined up the streets of the last 10Ks and cheered my old decaying body to the finish line. Without them, i think i would never have finished, and i would have given up.

    The secret to running long distances is a progressive evolution. No one would be able to finish a 10K if s/he never ran before such a distance. However, if you begin building your stamina over time and increase the distance incrementally, you will be able to finish and cover longer distances.  Start with a modest goal, 2ks. Run it and finish it.  When you feel like you have mastered that distance, increase a bit to 4ks for example. Then run it and master it. And so forth and so on.

    Your emphasis should not be on the chrono, but on finishing the race.  

    One last recommendation: get a heart rate monitor. They are a bit pricey, but in my case they are life savers because i needed to keep my heart rate at a certain level.

    Good luck and have fun.

    Don't give a damn a/t each & every politician currently alive in the US. Last time i voted for the top part of the ballot was 1972. Never missed SB election

    by Mutual Assured Destruction on Sun Mar 21, 2010 at 10:32:00 AM PDT

    •  nothing inspires me(gives me real hope) than (4+ / 0-)

      seeing older people run. i don't know how a young person like me is so unfit when grandma is running a marathon.

      thank u so much for the inspiration.

      •  When i was your age i was also unfit. I weighed (3+ / 0-)
        Recommended by:
        Irish Patti, pmb, CanyonWren

        228 pounds, but didn't show them because i am 6.2.  During my college years and Ph.D years i had a diet that solely consisted of cheese burgers and coke.

        Back then, there was a burger joint across my apartment that for 2 bucks, you could get 2 cheese burgers and a coke. Well, that food was my fuel during those years. To make matters worse, i was a pack a day smoker. So describing me as unfit physically is not even close. I was on a suicide mission, i just didn't know it :)

        Don't give a damn a/t each & every politician currently alive in the US. Last time i voted for the top part of the ballot was 1972. Never missed SB election

        by Mutual Assured Destruction on Sun Mar 21, 2010 at 10:46:36 AM PDT

        [ Parent ]

        •  my boyfriend is a phd student too. and i fear he' (3+ / 0-)

          s just like you. 5'9 so his bad cholesterol level doesn't translate into obesity.

          i read this to him and hope he changes his mind and starts jogging with me.

          •  I think it is up to you to motivate him to change (3+ / 0-)
            Recommended by:
            Irish Patti, pmb, CanyonWren

            his diet and be active. Believe me, he will feel it one day if he doesn't change his habits working/dietary habits.

            Graduate school has the tendency to throw you in a tunnel.  All you do is thinking about your comps, then your dissertation, about your research design, the collection of data and then its analysis, the writing of grants, the publication of few articles and so on and so forth. And that gives you a tunnel vision fixated on finishing and you tend to forget everything else.

            I experienced that myself and i saw it in my students. However, it is unhealthy. I wish i knew then what i know now and i did not put my body through that abuse.

            Don't give a damn a/t each & every politician currently alive in the US. Last time i voted for the top part of the ballot was 1972. Never missed SB election

            by Mutual Assured Destruction on Sun Mar 21, 2010 at 11:12:37 AM PDT

            [ Parent ]

  •  one more thing... (4+ / 0-)
    Recommended by:
    Irish Patti, Desa, pmb, CanyonWren

    Some days, it's just plain going to suck.  For no particular reason your body or mind is just not going to be into it.  It might feel like you're running through molasses and those endorphins are just not kicking in.  If I'm still feeling like this after a mile or so, I just take it as a sign that today is a day to lift weights or go on a nice long walk.  As long as it only happens every few weeks or so, I don't sweat it.

  •  I just carved up a tree (2+ / 0-)
    Recommended by:
    Irish Patti, CanyonWren

    that fell in last week's storm.

    The chain saw was really balky, rarely got it to work more than five minutes, and never completed a single cut.  So the vast majority was done by hand.

    I figure that was about a 10K's worth!

  •  Seems I'm rather late to the thread... (2+ / 0-)
    Recommended by:
    Irish Patti, CanyonWren

    and all the good advice has already been said.  So just this... You go girl!

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