Couch to 5k-my experience
Discussion
I’m sure I’ve seen a thread on this a while back but don’t seem to be able to find it. Anyhow thought I’d share my experience. Currently going into week 7 of the C25K programme. Get married next year so decided that 2011 would be the year I’d get fit and hopefully keep it up for life. Started out at 19st which is the heaviest I’ve ever allowed myself to get without doing something about it. I’m ~6’4” so while being a fat b@stard it’s spread over a large frame so apart from a large-ish kite I wasn’t too unhappy with my appearance. I’m not keen on the gym, but like anything that’s got a competitive element that doesn’t feel like you’re exercising for the sake of it hence why I particularly enjoy squash.
I’ve never been much of a runner, tried in the past but think I’ve gone too hard too quickly so was knackered to the point of defeat. Have a treadmill at home so started out using that to begin with. It started out probably below what my current level of fitness was as I play squash reasonably regular and rugby every now and again. But I decided to stick with the programme. You’re meant to leave a rest day in between each run but I didn’t always do this as I wasn’t tired enough the day after to justify a day off and had no soreness etc.
I’m at the point no where I’m running for 25 mins non-stop at a decent pace, lost just over a stone so far and I don’t eat particularly great so if I really curtailed what/the amount I was eating it would no doubt drop off a bit quicker. I really enjoy my food so it means pushing myself to do more exercise I’d rather do that, make everything fresh but most likely just the sheer amount I put away.
Anyhow I’m pretty please with myself as I can now run 30 mins non-stop without stopping. I’m going to do this 4 time a week min (in 30 mins I’m covering just over 3 miles and doing it outdoors over varied inclines) trying to up the tempo initially and then the distance with the hope to start training to do a 10k race. I seem to have plateau a bit in the weight loss but can tell that I’m shedding fat so not too disheartened by that. If I can reach anything with a 16st on the front before Christmas I’d be happy and start to include some weights etc.
So for anyone who was in a similar boat to me I’d recommend it as a way of steadily getting into decent enough shape to do a reasonable distance.
Cheers
I’ve never been much of a runner, tried in the past but think I’ve gone too hard too quickly so was knackered to the point of defeat. Have a treadmill at home so started out using that to begin with. It started out probably below what my current level of fitness was as I play squash reasonably regular and rugby every now and again. But I decided to stick with the programme. You’re meant to leave a rest day in between each run but I didn’t always do this as I wasn’t tired enough the day after to justify a day off and had no soreness etc.
I’m at the point no where I’m running for 25 mins non-stop at a decent pace, lost just over a stone so far and I don’t eat particularly great so if I really curtailed what/the amount I was eating it would no doubt drop off a bit quicker. I really enjoy my food so it means pushing myself to do more exercise I’d rather do that, make everything fresh but most likely just the sheer amount I put away.
Anyhow I’m pretty please with myself as I can now run 30 mins non-stop without stopping. I’m going to do this 4 time a week min (in 30 mins I’m covering just over 3 miles and doing it outdoors over varied inclines) trying to up the tempo initially and then the distance with the hope to start training to do a 10k race. I seem to have plateau a bit in the weight loss but can tell that I’m shedding fat so not too disheartened by that. If I can reach anything with a 16st on the front before Christmas I’d be happy and start to include some weights etc.
So for anyone who was in a similar boat to me I’d recommend it as a way of steadily getting into decent enough shape to do a reasonable distance.
Cheers
I'm no expert but congrats on a great start! You seem to have the correct attitude & determination to succeed.
People will say try other exercise to counteract your plateau - I would suggest rowing if you can get access to one or cycling as an alternative.
Take a picture of yourself or have an old one handy - the new you will really make yourself feel great when you hit some lows.
But 30 minutes running non-stop is a great start! Onward & upward! DD
People will say try other exercise to counteract your plateau - I would suggest rowing if you can get access to one or cycling as an alternative.
Take a picture of yourself or have an old one handy - the new you will really make yourself feel great when you hit some lows.
But 30 minutes running non-stop is a great start! Onward & upward! DD
Cheers DD. I’m a PAYG member in a local gym and have been weighing up whether switching to a pay monthly membership is worth while/cost effective. I’m not too fussed about the money but more if I shell for it and don’t use it. It used to be that if you paid by DD you were tied in to a credit agreement so couldn’t cancel now you can so it’s more appealing. For £38 a month I can use the gym, the pool, fitness classes (spinning, circuits etc) and use the squash courts. Each of those is about £4.20 on a PAYG basis so good value IF you get good use of it.
My mate goes to spinning classes and I’ve been in the past so going to join him this week to change things up a bit. I’ve a reasonably OK home gym with a treadmill and X-trainer and a few free weights.
My mate goes to spinning classes and I’ve been in the past so going to join him this week to change things up a bit. I’ve a reasonably OK home gym with a treadmill and X-trainer and a few free weights.
Excellent effort.
As you have found you will not loose that much weight when starting out as you should gain muscle but be careful not to increase your distance too much. IIRC the recommended increase is <10% per week.
Keep motivated and that race in mind and you'll do ok, I was in a similar situation about 2 years ago but with less weight to shift and did a 1/2 marathon last Sept and a full one last week and the sense of achievement when you put the effort in and get to your goal is amazing.
As you have found you will not loose that much weight when starting out as you should gain muscle but be careful not to increase your distance too much. IIRC the recommended increase is <10% per week.
Keep motivated and that race in mind and you'll do ok, I was in a similar situation about 2 years ago but with less weight to shift and did a 1/2 marathon last Sept and a full one last week and the sense of achievement when you put the effort in and get to your goal is amazing.
I finished it a couple of months ago and I'm really glad that I did it. I'm still just doing 5k, three times a week but that's mainly down to the lack of light at night now where I run. I also do a good hour in the gym once a week on my day off and some weights. Like the OP I'm 6ft4 and when I started I was just under 21 stone. Four months on I'm 19 stone 2lbs and I've lost 4 inches off my waist and chest. I know that I have a long way to go but I know that I can do it and I'd love to get the the scales next week and see my weight start with an 18! Ideally I think 16.5stone would be a good target weight for me.
Edited by bigrich4 on Wednesday 19th October 14:29
Cheers. It's good to know that it's hopefully putting on muscle mass since the weight loss has slowed up. I should have taken some waist measurements etc as I've def been shedding fat if not weight. At the end of the day I just want clothes to fit better and look slimmer.
Went spinning tonight, really went for it and felt good at the end of it. Think I'll add at least one session a week to my routine. The class is 50 mins and really flew in tonight, prob a 3 mile round trip to the gym but went with a mate (he's a total fitness fanatic in comparison) and walked down and back.
Went spinning tonight, really went for it and felt good at the end of it. Think I'll add at least one session a week to my routine. The class is 50 mins and really flew in tonight, prob a 3 mile round trip to the gym but went with a mate (he's a total fitness fanatic in comparison) and walked down and back.
bigrich4 said:
I finished it a couple of months ago and I'm really glad that I did it. I'm still just doing 5k, three times a week but that's mainly down to the lack of light at night now where I run. I also do a good hour in the gym once a week on my day off and some weights. Like the OP I'm 6ft4 and when I started I was just under 21 stone. Four months on I'm 19 stone 2lbs and I've lost 4 inches off my waist and chest. I know that I have a long way to go but I know that I can do it and I'd love to get the the scales next week and see my weight start with an 18! Ideally I think 16.5stone would be a good target weight for me.
Sounds like a good effort. My hope is to keep with the 5k at least 3 times a week and possibly look to extend that or up the pace. I'm worried that with my weight it will destroy my legs but I've had no issues so far. I travel a bit so being able to run a decent distnace will be good as all I'll need is a pair of trainers and good attitude I hope!Edited by bigrich4 on Wednesday 19th October 14:29
Real test will be after Christmas when I go back onto shifts for a few months, 2x12.5 hour day shifts 2x12.5hr night shifts then 4 rest and on and on like that. Hard to fit anything in on the work days and spend at least 2 of the rest days feeling washed out. Temptation to binge on crap food is also high..... Hopefully by then I'll be re-programmed with a much healthier attitude.
Quick update for my own progress.
Into the second run of week 7 25 mins running. I took my iphone lat night and including 10 mins worth of warm up and cool down walks I cover almost 4 miles.
Down to 17st 10lbs. Weight loss has been slow but def still shedding fat. Also going spinning and playing squash but getting 3x runs in a week min. Not eating great, well not eating bad stuff just allot!
Into the second run of week 7 25 mins running. I took my iphone lat night and including 10 mins worth of warm up and cool down walks I cover almost 4 miles.
Down to 17st 10lbs. Weight loss has been slow but def still shedding fat. Also going spinning and playing squash but getting 3x runs in a week min. Not eating great, well not eating bad stuff just allot!
I've not been out running this week yet, I've decided I need to go and buy some winter running gear to keep the rain and cold out, which I'll be getting on my day off on Tuesday.Gassing Station | Health Matters | Top of Page | What's New | My Stuff