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Hi guys,

I am applying to write front page articles about doable wellness programs that will drastically reduce preventable/expensive/deadly health expenses for middle income folks.

The Couch to 5k(C25k) running program is a 3month beginner running program that will assure u that u can build endurance to run continuously for 3miles at the successful end of the program.

Since Spring is here, it's free to run: one just needs to get off the couch!

I am young but 10Ibs overweight because I'm only 5'3" for my 160Ib. i started the program when i moved to an apartment behind a college gym and started attending basketball games there.

Like most ladies, I'm very conscious of what i eat but that has not been enough to keep me fit so i took a chance with self taught exercises in the gym. When i discovered the indoor track there i started running around the track until i had no breath. I accidentally came across the Couch to 5k running program while reading about beginner running programs on the internet.

It has changed my life: I used to be struggle with 1/4miles. Now I run 2miles continuously with energy to spare just 6weeks later! I still have 3weeks to go to finish the program but running 2miles was my initiation into long distance running.

I strongly recommend this program to everyone here.

I want to blog about fitness for introductory runners here. I want to know how i can go about that.

In the mean time, if u decide to start the C25K program, I recommend that u join the site, daily like dkos and even has the dkos skin color). You'll meet new runners as well as marathon runners and keep motivated!

Features of the program:

Free: just run outside or treadmill or in a gym indoor track
     You build up endurance slowly; work with time and patiently build endurance for slowly increasing fractions of miles/minutes.
     Lots of very good groups and apps to keep u motivated.
     Gets u addicted to fitness. It really does. Speaking as a first time runner!

Schedule of the program is here

Log into dailymile to join a community of runners!

Originally posted to pmb on Tue Mar 23, 2010 at 10:05 AM PDT.

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Comment Preferences

    •  You should work with the WHEE diarists for help (4+ / 0-)
      Recommended by:
      Freakinout daily, webranding, pmb, axel000

      on this topic in general.

      I would like to mention for those who are newbies to running - equipment is optional.  You don't need that fancy training computer/watch really and you don't need a hydration pack.  You may find that you prefer running in tech fabrics rather than cotton (especially when it starts getting hotter outside), but again, not really needed.  You should have good shoes, but you unless you have severe pronation issues you aren't required to spend a ton on them.

      OTOH, please for the sake of everyone, if you run when its not full daylight outside please wear something bright and reflective and keep some ID on you...buying a vest or some kind of ID holder is highly recommended.

      •  very important. perhaps the most important and (3+ / 0-)
        Recommended by:
        Dickie, webranding, NearlyNormal

        perhaps most expensive equipment u need is good running shoes to prevent injury. but 100bucks is way cheaper and less invasive that heart surgery!

        •  I'm on the fence about shoes (2+ / 0-)
          Recommended by:
          webranding, pmb

          I've read all sorts of articles taking various stances.  Some say running shoes increase injuries, some say they decrease injuries.  Some folks think it is best to run barefoot, others think you need racing flats.  I'm sure the true answer lies somewhere in the middle and that the best shoes are the ones that fit properly.  Improperly fitting shoes, even the "good" ones are only going to increase injuries.

          Still, I wouldn't pick up a pair of 10 dollar shoes from Wal-Mart or something...

          •  I Think Shoes Are Key (2+ / 0-)
            Recommended by:
            Dickie, pmb

            but I agree the "experts" all say different things. I used to be near a world class tennis player. When I stared running I had like some $250 mid-top tennis shoes I used. I mean if they are good enough to run around a tennis court, they ought to be fine to run in.

            Well not so much. When I actually bought some running shoes it was like I was running barefoot cause they were do DARN light in comparison.

            I mean I really did feel like I could run faster and jump higher :).

            "In a time of universal deceit, telling the truth is a revolutionary act." - George Orwell

            by webranding on Tue Mar 23, 2010 at 10:34:46 AM PDT

            [ Parent ]

          •  Good Shoes really made a difference for me (1+ / 0-)
            Recommended by:

            along with good insoles. I went to a running store and paid $120 with all of the discounts. I gave them a budget. They evaluated me running and recommended different brands. I hate seams on my socks so I tried different types. Very happy that I took time to do that.  I am in my 5th week of the Couch to 10K (iPhone App) with no problems. I even wear my running shoes when I bake and decorate cakes where I stand hours. Helps my back.

            Get good shoes. Search for coupons and discounts. Be upfront about your budget. The running store sales folks are pretty helpful.

      •  I Strongly Second That (2+ / 0-)
        Recommended by:
        Dickie, pmb

        Good shoes and socks are key. Just head into any Borders and look at the reviews in any of the running magazines. But first buy socks, cause I'd suggest something more then just white tube socks. Much heavier. This will change the size of the shoe you buy, so get them first.

        I think I paid around $110 for the Nike shoes I have at one of those huge discount shoe places. Had them for more then a year and put maybe 1,500 miles on them. Still in pretty good shape.

        I'd argue that is a good cost to mileage ratio :)!

        "In a time of universal deceit, telling the truth is a revolutionary act." - George Orwell

        by webranding on Tue Mar 23, 2010 at 10:25:18 AM PDT

        [ Parent ]

  • (4+ / 0-)
    Recommended by:
    webranding, pmb, sbradke, axel000

    is a wonderful resource for podcasts that you can use on mp3 players...

    I love c25k, but never learned to run fast.

    "The joy of activity is the activity itself, not some arbitrary goal which, if not achieved, steals the joy." ~John "the Penguin" Bingham

    by sheddhead on Tue Mar 23, 2010 at 10:07:51 AM PDT

  •  About Eight Years Ago I Started A Similar (5+ / 0-)
    Recommended by:
    Freakinout daily, Dickie, pmb, sbradke, axel000

    program. I'd tried for countless years to get into running and nothing ever worked. This program sure did. I highlight suggest it to everybody. I now run about 4-5 miles almost everyday. It is as much of a habit for me now as eating and sleeping.

    "In a time of universal deceit, telling the truth is a revolutionary act." - George Orwell

    by webranding on Tue Mar 23, 2010 at 10:08:46 AM PDT

    •  i'm surprised people don't talk about it (3+ / 0-)
      Recommended by:
      Dickie, webranding, axel000

      on the morning shows(today, gma, early show,etc). it works like a charm and every american who desires fitness should know about it!

      •  I Looked At The Program And It Is About (3+ / 0-)
        Recommended by:
        Dickie, sbradke, axel000

        exactly the same. You start walking, jogging, and walking. Not running from the start. You build up to it. In hindsight it makes total sense, but my problem before this program was I just started running. All out. Then I'd be sore. Unhappy I was so out of shape. Then after a day or two I'd stop altogether.

        This programs builds slowly so this doesn't happen. And also it works off of a core idea that if you do something for 30-60 days, almost every day he becomes a habit.

        And finally, some good shoes and socks cost like $75 bucks. That is all you need. No monthly gym membership. No expensive equipment. Plus you can run anywhere.  

        "In a time of universal deceit, telling the truth is a revolutionary act." - George Orwell

        by webranding on Tue Mar 23, 2010 at 10:14:47 AM PDT

        [ Parent ]

        •  i also had ur problem! i started running as far (3+ / 0-)
          Recommended by:
          Dickie, webranding, axel000

          as i could 2months ago. then i had shin splints and quit running to recover. reading about shin splints led me to become addicted to watching marathons on youtube and reading about running programs. then i lucked out and found c25k!

  •  Couple of great C25K iPhone apps as well (4+ / 0-)
    Recommended by:
    pmb, sbradke, axel000, crtconsu

    Makes the program simple to follow.

    "This union may never be perfect, but generation after generation has shown that it can always be perfected." - Barack Obama (3.18.08)

    by lapis on Tue Mar 23, 2010 at 10:14:12 AM PDT

  •  C25K rocks! (3+ / 0-)
    Recommended by:
    webranding, pmb, axel000

    I love this probram... got sidelined so I'm going to start again after a foot injury heals.  I am an absolute non-runner and this program had me liking it.  There's so many support groups out there doing C25K and a bunch of different podcasts.

  •  The most important thing to remember (3+ / 0-)
    Recommended by:
    webranding, pmb, axel000

    if you aren't really familiar with running or runners:  forget about what you look like to those who aren't running.  I ran on a treadmill for months before getting the courage to run outside, now I'm not self-conscious (and can't stand being on a treadmill anymore, too boring).

    Second most important thing:  Listen to your body.  If your brain is unmotivated then ignore it, but if your body is saying, "This toe is going to fall off if you pound pavement today," then it is a good idea to listen ;)  I lost several months of training and broke a great habit when I hurt my foot last fall, now I feel like I have to start all over again.  Don't over-train like me!

    •  yeah ignoring the brain is the biggest (3+ / 0-)
      Recommended by:
      Dickie, NearlyNormal, axel000

      test. my brain used to tell me to stop and get water until i learnt that i don't need to hydrate during the run itself(although i need to hydrate during the day and after running). now i ignore my brain and listen to my  breathing.

    •  Yeah. Most People Seem To Think "Pain" Needs (1+ / 0-)
      Recommended by:

      to be involved in a workout. And that might be the case once you are in good shape. But not really so much as you start. Because until you are in good shape pain usually means you are actually hurting your body and it is attempting to tell you to stop what you are doing.

      "In a time of universal deceit, telling the truth is a revolutionary act." - George Orwell

      by webranding on Tue Mar 23, 2010 at 10:41:04 AM PDT

      [ Parent ]

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