Running/workout help

[gerberdaisy]

Looking for advice on adding running into my workout routine. For the past year I have been doing small group training 3 times a week.  It's mainly strength with a little cardio (like a minute running at a time, to keep heart rate up). While I've noticed I've gotten so much stronger, my cardio endurance and weight have not changed as much.  I love the classes and plan on continuing them though, it's almost as much about my mental health as physical going to them.

I'm really embarrassed to say that I've never been able to run in my life. Like, I don't know if I've ever run a full mile before without stopping.  I never did many team sports, but more individual ones where we didn't run. Now, at 40, I've decided this is the time. Is C25k still the best option? I've started and stopped it various times over the years, never progressing past week 4-5 before giving up. I think it's that first workout where they say to jog for 20 minutes that I just can't get past the mental/physical hurdle of. 

Any tips for beginners? Which app to use? I have sneakers that I got fitted in years ago, probably time to do it again. Today I downloaded the c25k app (the one from Zen) and did the first workout. I feel good after and could easily do more but was weirdly apprehensive walking out the door. I am worried about heavy weeks at the gym, when I'm sore it'll much harder to keep up. 

Would love any advice, words of encouragement, reality checks! Someone is starting a beginners run club here, but don't think I can commit to the group runs with kids packed spring schedules. Thanks!

[jennistarr1]

I really do love c25k...or just really anything where you build up your intervals

I've done plenty of 5k's, and never fully ran any of them. I've probably run whole miles before, couldn't now...it's okay. I have noticed over the years that the half mile point is where I start to feel more comfortable (not like I could go forever)

I kind of work it two ways. On one hand, I do some workouts where I try and make sure I go the distance (5k) at whatever pace. I mix in workouts where I go the pace I want to be able to sustain, but don't focus on how far I go. Then I slowly merge those two

[InBetweenDays]

First, there is NO need to be embarrassed. I'm guessing there are more people than you think who have never run a full mile without stopping. I mean unless you're going out for a run (and many people don't enjoy running), why would you?

Do you have any friends who would be interested in doing this with you? I find it is much easier to remain motivated when you have someone to hold you accountable, and also someone who you can do the activity with (I run with friends so it's as much social activity as it is a physical activity).

I've never done C25K, but I don't see any reason why you need to start with 20 minutes. Start with whatever you can do, but is maybe just a bit uncomfortable. Maybe that is 10 minutes, maybe it's 5. When that time/distance starts feeling comfortable then bump it up.

You've got this!

[devonpow]

It’s nothing to be embarrassed about! Running is hard, and you can be really fit and still have trouble running (or just not like it)

I’m not a huge fan of couch to 5k for various reasons but I know people really like it. I’m starting to get back into running myself after taking years off from it. I’m starting with a goal of running one mile a day. Caveat that “running” doesn’t mean I need to go fast or that I need to run continuously. Just do the best I can for that mile. I find the set/short length to be easier to do and still fit in the workouts j really like, like barre and strength. I saw a big difference in my stamina after just a week with this. Now I’m focusing on upping my speed. Some day I’ll add distance, but I like my mile a day plan right now

I use my treadmill which makes it super easy to do something like “ok I just need to jog this quarter mile then I can run faster for one minute and then walk for a minute” etc. If you are going outside I would plot a route that you follow each day for a while and then it’s easier to chart progress like “yesterday I started walking at that tree but today I made it to the end of the block” etc.

So I guess my recommendations are definable, short goals, routine, and don’t be afraid of walk breaks!

[cjcouple]

I actually do "zombies run" sometimes and that's kind of fun because it gets your adrenaline going too.

you could also start with speed walking. it can get your heart rate up there.

Nothing to be embarrassed about! Great job just wanting to improve your physical fitness.

[simpsongal]

You got this! I've never been a very good runner, esp distance. I was an excellent athlete, in good shape, fit, but running just eluded me. I even did ROTC in college and doing the 2 miler in the cutoff time was almost impossible (was literally the farthest I'd ever run).

Fast forward to age ~35 and I decided to try again. I didn't do C25K but I think I did something similar. I just started in small bits. I mapped out a .25 mile route and ran/walked. I gradually added, I was consistent about going out twice/week. Eventually, I didn't need to walk, the first few minutes was always the hardest. I worked up to 4-5 miles. I never pressured myself to be fast. I don't think I ever got below an 11 minute mile. But I'm fine w/that.

[scm1011]

I agree, no need to be embarrassed! I'd wager that most people can't run a mile without stopping.

I've never done C25K but I know people who really did well with it. I agree with what devonpow says about definable short goals and routine (which is essentially what C25K is). Also be conscious of not going out to fast. It's ok if at the beginning your running pace isn't much faster than your walking pace.

[DotAndBuzz]

***not a runner*** but from my experience with other cardio stuff (which I highly recommend if you decide running isn't your jam) - it's ok to take breaks during the activity. Every minute that you move counts, because you're still moving! So if you're running, and you can't quite get to the time/distance interval, it's ok to speed walk it!

I'm more into dance fitness, but I'm not very consistent. So I do what I can, and if I have to step it back to low impact, that's ok, because I'm still moving my body. If I want to take a break, but also want to push, I make myself a little bargain like finish the song, then low impact for the next song. Maybe something like that where you can say, when you want to walk, 20 more seconds, then walk. Then the next time 30 more seconds, something like that?

Just being consistent in movement will get you able to stretch the run times longer, bit by bit, to eventually hit your goals.


And kind of vulnerable confession - when I do peloton bike, I physically speak, out loud "DO NOT STOP," over and over, when I want to push myself to the end of a really hard section. Even if I'm not keeping up with the metrics the instructor sets, I'm challenging myself at my current level, and saying those words out loud helps me finish the section. And then I take my break.

[donutsmakemegonuts]

A couple of years ago I decided to become a runner as a form of exercise and weight loss. I started out running in the workout clothes and shoes I had, which turns out, weren't that great for running. I made myself a deal that if I kept up with consistently running for a month, I could invest in actual running shoes. I then decided to sign up for my first 5k ever and made that my motivation to run. In my head, I wanted to be able to complete the 5k without walking, so I worked my way up to that. So for me, having something to work towards/something to motivate me has worked for me. I don't particularly like running, but after I'm done, I feel like I've really accomplished something. Years later, I have done multiple 5ks, 10ks and a 12 miler and I would not describe myself as a "runner". I know that C25K works for some people and having someone else do it with you works for some people, but I am not wired like that. I like running alone, so I can set my own pace and do what I want, when I want to. That's also why I didn't really care for C25K, because it dictates when you have to do something and I wanted more freedom I guess? I know that sound weird, but just lacing up my shoes and going and doing what I could did more for me.

[mrsslocombe]

I've been running (on and off) for 20 years, though I've never done c25k. I now mostly do run/walk intervals (2:30 run, 30 sec walk). I feel so much better now mentally that I have let go the idea of "running the whole time." My race times haven't slowed much since I changed to run/walk.

So it's totally fine if you want to give yourself a goal of running a 5k straight through, but there are many, many people that do walk breaks, even people who run sub-3:30 marathons.

The key for me has just been consistency in schedule, vs the distance or speed. So committing to a certain number of runs per week, or miles.

Also, I'm not sure where you are located, but most running clubs are very, very informal. Some people only show up once a month, or once every few months. It really isn't a big deal if you can't commit to attending regularly.

[gardengal]

Interval training definitely is the way to go. I'm not a runner (for the record, I'm also obese) & C25k is what actually got me able to jog the whole thing. I'm still not a runner though! My preferred exercise is hiking or walking fast on a treadmill on an incline while reading a book, lol.

But I'll also say that running may not equal weight loss as the amount of calories you burn running or jogging 3mi is a drop in the bucket of the calories your body burns in a day by just existing, ya know?

Frankly, if running or jogging is going to bring stress into your life, I wouldn't do it. Speed walk (up hills if you can), play some soccer with your kids, jump roping, going for a bike ride or doing a spin class, etc. can all get your heart rate up & improve cardiovascular health. I've tried LOADS of exercise routines & the best one is the one you WANT to do, kwim?

ETA: Also helpful (maybe?) the Peloton app has "outdoor" runs. You can pick beginner or interval/hiit (but, I'd go into that workout knowing you'll need to modify intensity for your beginner level). It can be nice to have a "coach" talking to you motivationally thru it if you find C25k isn't working for you. 

[jinkies]

I have never been a runner, but I did get really into it for a few years, and worked my way up to 10 miles. (then my knees decided they were done, but that's another story).

I used the zen labs C25k app and really liked it.

The key for me was doing my best to complete the workout, but not stressing if I couldn't do it. The 8-week program took me at least 12 (maybe more, I can't really remember) because I would just repeat weeks until I got it. So I guess my recommendation is don't tie yourself too closely to having to do the C25K on the app's schedule.

I am a slow runner, and the "Run 20 minutes" week was always tough for me also as seemed really daunting. I definitely stayed at that stage for multiple weeks, and if memory serves, I did some days that were "Run one mile, then walk as long as you need to, then run another mile (or as far as I could)". I would also dip back and do the previous week's workouts again if I felt I needed more time to attempt the recommended workout for that week.

If you are up for it, I will also say that adding distance, even if it was slow/walking, ending up helping my 5k overall.

Good luck and stick with it!

[holly116]

Not a runner, but as a non-runner, I did train and run a single half marathon in 2018. I spent about a year getting up to a 5k before joining a running group and the thing that has stayed with me, along with intervals, is to build up endurance first and then work on speed. I've tried the couch to 5k before and it never stuck.

I never in a million years would have believed that I could run 10+ miles, but each week during the run where we were increasing distance, we went S L O W. Like, barely above a walking pace, slow. Probably slower than a speed walk, slow. Could carry on an entire conversation while "running" slow. Even when I ran my half, I walked through every water station and was able to keep my goal of around an 11:15 min/mile pace. Running doesn't need to mean never ever walking during a run.

If I were getting back into running today, after not really having done it for like 5 years, I would run walk - one minute running, one minute walking.. or even 30 seconds running, 1 minute walking.. and then try and reduce the walking and/or increase the running interval for a while. Once I could run a mile, I'd drop my speed and try and run 1.25 the next time, adding in intervals if I needed to.

You've got this! Just keep going and walk whenever you need to!

[meanie]

I used to run daily pre-kids as a non-runner. I found that building up your endurance is more about breathing and heart rate than the strength in your legs. I started with just a small loop around my house and added a street every few days, until eventually I could run around 3 miles and then I stuck to that. I ran really, really slowly. I felt like I was running with the wind but in actuality someone could probably speed walk past me 

I have always performed better when listening to music, you can find music on youtube by heart rate that will help you pace your running. Focus on breathing in your nose and out your mouth without taking really deep breaths. Have good shoes that fit (you can get fitted), and multiple sets of clothes that you find comfortable (for me it is bike shorts and a tank) - just make it all as simple for yourself as possible so there are no excuses.

Sometimes you will love it, other times you just do it to check it off for the day, both are ok. The habit will eventually kick in and you will be motivated to run or whatever you chose to do just because you are in the habit of doing it.

[penguingrrl]

I've done C25K several times. I first started it in my twenties, then used it again a few times after I hadn't run in years. But when I find that I'm dreading the next week (especially that first 20 minute run) I repeat the week before instead. Sometimes I do a week 3 times in a row before I feel ready to "graduate" to the next week. I also never had it as an app, just wrote down the intervals (the first two times I did it was pre-smart phones and the last time I wasn't bothering with an app since I already had a system down).

I personally like running because I'm alone. I hate running in public races or with other people because I find exercising in front of people embarrassing (absolutely a vestige of being teased in gym class my whole childhood). I'm a slow runner and don't care, my goal is finishing what I set out for that day. And if I don't, that's okay too. I've had a goal for the past 10 years to finish a 5K in under 30 minutes, but have never gotten there and that's fine. My heart rate is up, I'm working to my body's max capacity based on the heart rate monitor on my watch, and I feel good after.

Good luck and you've got this! Take your time, go slow and follow your body. Also, properly fitted shoes and sports bras are key! And neither lasts as long as you would think. Shoes typically have a "life" of about 500 miles and I find bras start to be less supportive around then as well (disclaimer that I'm a 32GG, so my bras are more like armor).

[gerberdaisy]

Love all the personal experience stories, thank you for sharing! I think I'll stick with C25K for now, but going into it as guidance, not the end all be all of what I need to accomplish.

If you asked me a year ago if I'd still be going to the gym at 6am I never would have believed you, fingers crossed I can get through a couple months of this.

[waverly]

I've done C25K twice and it is a great program. If the 20 minute run is getting to you then I would just do two 10 minute runs with a walk in between and keep doing that the whole time. There is no reason why you ever have to run the 20 minutes without a walk there even as you progress to the 5K feel free to add a walk for each mile. I was pretty strict with the program, but I did still repeat weeks like pp said. I mean there is no C25K police and the idea is to sign up for actual 5K's and the majority of those are run/ walk and allow for all sorts of paces.  So you really don't have to run a 5K with no walking ever.  

Peloton also has run/ walk classes. In a way C25K is better because of the progression, but if you just want to run/ walk forever then you could take all of the run/ walk classes on Pelaton with no pressure to move up a level.

[luckystar2]

Good for you!! I was never an exerciser until when I was in my early 30s. I had never run at all. But I decided to try since we had gotten a very active dog and I was out walking her so might as well try to run. I did C25K and was successful. I eventually got to the point of truly craving a run. I ran several half marathons and finally a full marathon. Like others have said, no need to run the whole time. Some of my half’s I walked and I walked some of my marathon. But I did run the whole thing with at least one of my half marathons. If you would have told me before I started running that I would do a marathon I would have told you that was absolutely crazy and would never happen!

I’ve taken some time off running because my dog is injured so I like to go with her and she should just walk. I also had an injury last year too. Now I run some, walk some. I actually redid C25K to get back to it a little. But now that I know I can run, I’m ok that I don’t run all the time or the whole time.

[rhian]

I say this as a runner - it's okay to not run if you don't want to! From my (admittedly rudimentary) understanding, there are no specific health benefits to running vs. walking at a pace that gets your heart rate up. Walking or running a mile yields the same benefits, it's just more time efficient to run it. If it's about improving your cardio health, and there are other forms of cardio you prefer over running, you can do those instead!

Otherwise, I agree with general advice to gradually increase distance, and be okay with a combo of walking/running. I also think some kind of accountability can be helpful when trying to get into a new routine. For me, this is sometimes following a training plan, sometimes running with a friend, and sometimes just checking in with a (often non-local) friend who is also trying to get into a new routine.

Good luck!

[erbear]

So you have to start slow or 1) you'll get hurt and 2) you'll be discouraged. You want to do interval training (30 seconds of running, 2 minutes of walking for 25 minutes). Do this 3 times a week, then up it to 1 minute of running and 1:30 of walking; then 1 and 1, then 2 and 1, until you are running

[livinitup]

When I had a goal to move, I joined my first running group, a C25K. The interval training was the way to go! As a non-runner (ever before in my life), it was accessible and achievable.

This really put the whole thing in focus for me. “Running”
Does not mean speed. It’s not walking really fast for a long time. “Running” means both feet off the ground at the same time.

Go slow, go fast. It’s still running. Go slow, then a little faster, then slow again. It doesn’t matter. At all.

You get to do you. You get to set a goal and work toward it until you do it. I think running a mile is a very achievable goal. Just don’t quit this time and you’ll run a mile some day.

[shauni27]

I would very much classify myself as "not a runner" for most of my life. I would go workout daily, but I realized running was something I wanted to try so I did c25K. It was SO hard; running is hard! It is mental and physical and it often just sucked.

I ran the 5K (if I recall, I had some small walk breaks) and immediately signed up for a half marathon, lol. I was so proud of myself and wanted to see what else I could accomplish.

It took many years and many half marathons before I comfortably said "I am a runner." I was never fast. I had a love hate relationship with running--sometimes it fucking SUCKED and other times it was the best feeling ever.

I stopped running when I was pregnant due to pain and still rarely run because it just causes me too much back pain, but I am a retired runner I have done 11 half marathons and more 5Ks than I can count. But it did NOT come naturally to me like other workouts do or like running does for other people.

[dcn]

Never too late!!! I’ve been a runner off and on and use the app you have to start each time. The first time I did the 20 min run I asked my H to go with me. It really helped.

But also - it’s ok to just walk for a minute and then start again. T doesn’t mean you failed. You still moved for 20 min.

It also helps me to mark days on the calendar or to fill in a coloring sheet for each workout I do. Very motivating to watch that get filled in!

You can do it!

[ellipses84]

If you feel like you can’t commit to running or getting past C25k, start with setting step goals for yourself and track it on a pedometer (smart phone or watch). Set them low, like 30% more than you currently do and increase your speed, stamina and goals over time. Walking is really beneficial if you are pre- or post-menopausal and not as hard on your knees, so it’s ok to walk and not run. If you are competitive, goal oriented and busy like me, you’ll probably start jogging some and then running to reach your goal faster. I keep good shoes in my car so if I’m going around to kids extracurriculars I try to walk or run as much as I can. I’ll park a little further away, walk around the field while they practice, let them play at a playground after while I walk or run, or walk an extra loop around a sidewalk on the way back to the car. Even if it’s 5-20 minutes it makes a difference. I have a walking pad at home that goes up to 4mph and I’ll use that for a few minutes in the morning or in the evening if I haven’t reached my step goal.

Does your workout routine vary from class to class? I do similar 1x/week with strength training but it’s similar to HIIT or metabolic conditioning so the activities, amount of cardio and time intervals vary at lot at each class. I feel like my stamina has improved a lot.

Do you have any trouble breathing when you run? A couple years ago I realized my life long hatred of running is because I have exercise induced asthma and can’t breathe well. Most other exercise, even sports that involve some running don’t cause an issue like running does.

[gerberdaisy]

I do walk a lot right now (because my vanity is making me clarify that I am quite active, just never running/jogging). But just have always been jealous of/not understood people who go for runs all the time.

My stamina has improved a lot over the last year, to answer PP, and our workouts vary from class to class with loading/unloading weeks too. Guess I haven't quite tested how much yet and this will probably be it. 

[gummybear]

Do not be embarrassed!!
I am a lifelong runner - I’m not fast, and I sort of plod along, but I’ve done many many races from 5k to half marathons. I’m actually just getting back into running after a 2 years hiatus due to excruciating Achilles tendonosis. The injury and my advancing age have been a total mindfuck so I’m kind of on a different journey now and have adjusted my mindset and let go of a lot of obsessions I had with it before.

I’ve never done C25k but I know a lot people who have loved it. When I’ve come off a break I’ve done sort of the same idea - I’d run walk intervals (either with my watch or path markers). Just building g up slowly and giving myself grace. If you want to be less number obsessed (this is kind of a trigger for me) you can use a playlist and run for a song, walk for a song. It takes the pressure off, the anxiety of checking the watch, and makes it a bit more fun. There are even sites (and prob apps now 👵🏼) that can makes song suggestions based on your cadence/pace.

Another thing that I found helpful was guided runs. Peloton used to have these and I loved them. I’m sure there are other apps too. I’d just plug in to a (30, 45, 60) minute guided run and turn my brain off. It feels like you’re running with a friend. Tony get into intervals and hills in there too but you don’t have to do it if you don’t want to!

My best advice is to be gentle with yourself, listen to your body and enjoy the experience. Running is existential for me and once I get my wind back I find it meditative and therapeutic. Now that I’ve experienced a significant injury and have slowed with age I try to appreciate each step and how powerful it makes my body feel. I hope you grow to love it!

[beerlover]

May 7, 2024 13:49:20 GMT -5 rhian said:

I say this as a runner - it's okay to not run if you don't want to! From my (admittedly rudimentary) understanding, there are no specific health benefits to running vs. walking at a pace that gets your heart rate up. Walking or running a mile yields the same benefits, it's just more time efficient to run it. If it's about improving your cardio health, and there are other forms of cardio you prefer over running, you can do those instead!

Otherwise, I agree with general advice to gradually increase distance, and be okay with a combo of walking/running. I also think some kind of accountability can be helpful when trying to get into a new routine. For me, this is sometimes following a training plan, sometimes running with a friend, and sometimes just checking in with a (often non-local) friend who is also trying to get into a new routine.

Good luck!

I agree with this! Of course try it out, but if you don't like running, don't feel you have to do it. I used to run about 10 years ago (did C25K at first, then ran 3 half marathons) and then just decided I didn't like it anymore, lol. Now I just strength train 5-6 days a week and try to go for a 30-50 min walk most days with a podcast. I enjoy it, so I keep it up.

[shauni27]

May 7, 2024 14:40:43 GMT -5 beerlover said:

May 7, 2024 13:49:20 GMT -5 rhian said:

I say this as a runner - it's okay to not run if you don't want to! From my (admittedly rudimentary) understanding, there are no specific health benefits to running vs. walking at a pace that gets your heart rate up. Walking or running a mile yields the same benefits, it's just more time efficient to run it. If it's about improving your cardio health, and there are other forms of cardio you prefer over running, you can do those instead!

Otherwise, I agree with general advice to gradually increase distance, and be okay with a combo of walking/running. I also think some kind of accountability can be helpful when trying to get into a new routine. For me, this is sometimes following a training plan, sometimes running with a friend, and sometimes just checking in with a (often non-local) friend who is also trying to get into a new routine.

Good luck!

I agree with this! Of course try it out, but if you don't like running, don't feel you have to do it. I used to run about 10 years ago (did C25K at first, then ran 3 half marathons) and then just decided I didn't like it anymore, lol. Now I just strength train 5-6 days a week and try to go for a 30-50 min walk most days with a podcast. I enjoy it, so I keep it up.

yes yes yes. there is no reason to do it if you hate it. For me, I wish I could have that feeling back of loving my runs, but they mostly just cause me pain now, so I do them minimally. Find something you do love and do that instead! No need to run.

I go to bootcamp 7 days a week and am low key obsessed with it.

[donutsmakemegonuts]

Also, as others have mentioned, I absolutely did not run the entire 12 mile race I did. I walked, ALOT. But I still mostly ran and completed it and it felt so so good. And I was slow! I cannot do both distance AND speed. Either I am going long distances super slow or going shorter distances a smidge bit faster.

[redpenmama]

I've done C25K a few times and found it to be manageable for someone who generally hates running (me!). I first did it to prep for a 5K I signed up for with my then employer and then did it with a jogging stroller after 2/3 babies were born to gradually increase my exercise post-baby.

That said, I decided after the third round of it that I genuinely hate running and cannot stick to a form of exercise I hate. I strength train 3 days a week with some HIIT mixed in and walk/listen to a podcast for 30-45 minutes on the other days, and I find both of those much more enjoyable. So, give running a try but don't be hard on yourself if you find out it's not for you. I do think C25K is a great place to start and try it out. Good luck!