darxus: (August 2013)
darxus ([personal profile] darxus) wrote2013-11-18 03:36 pm
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I just finished Couch to 5k

By time, not by distance. It is by far the most commonly recommended beginner running program:

Why: Getting your body to adapt to regularly expending significant energy results in you having more energy. Which makes the rest of life easier and more pleasant. (And there are fine uses for extra cardiovascular stamina.) And I seem to be a lot happier when I have run recently.

A couple tips:

1) Slow down. A lot of beginner runners seem to be very discouraged by a counter-productive belief that running needs to be fast. Shuffling along is just fine if that's what gets your heart rate up. Getting out of breath means you're doing anaerobic exercise, which you can't do for as long, and does not have any more aerobic benefit than aerobic exercise (for a beginner).

2) Running (over-use) injuries are common, and usually easily avoidable, by paying attention to your body and taking a few days off when necessary. Know what the seven most common running injuries look like. I worry that rigidly sticking to training schedules and signing up for races causes people to avoid taking the days off they need, resulting in them ending up being forced to take months off.

Also, I feel like Couch to 5k (c25k) isn't great for seriously overweight people, who I suspect would often be better starting off walking.

I don't think running had anything to do with my weight loss. Exercise causes hunger, so you still have to do the calorie restriction. Counting calories works great for me.

Now I'm planning to work up to Bridge to 10k. Then probably one of Hal Higdon's marathon plans. Or maybe something more triathlon related. Sprint (shortest) triathlons sound kind of fun: swim 0.8 km (0.5 mi) + bike 20 km (12.5 mi) + run 5 km (3.1 mi).

C25k is a 9 week program that took me 25 weeks. I... don't really care.

[identity profile] clara-girl.livejournal.com 2013-11-18 10:08 pm (UTC)(link)
this is awesome to read!

I really still like Couch to 5k. I started using it to get back to running after I fractured my ankle in 2 places. Interval training is great, and I loved having the voice in my ear tell me when to stop.

Whatever. 9 weeks, 25 weeks, whatever. I've been on and off running regimens for years... life is a cycle, and it's yours. Congratulations on doing it, and, it sounds like.. enjoying it! that's what matters most :)
beowabbit: (Default)

[personal profile] beowabbit 2013-11-18 10:24 pm (UTC)(link)
Cool; congratulations!

[identity profile] lyonesse.livejournal.com 2013-11-19 03:42 am (UTC)(link)
go you! i've done that program more years than not.

did you do the same workouts only more spread out?

what's your current pace?

(i'm sort of re-doing it now with the broken toe, & am on week 6 or so :)

[identity profile] darxus.livejournal.com 2013-11-19 04:02 am (UTC)(link)
Yeah, same workouts, with a number of reasons for breaks. Some good, some not so good. Shin splints, what I suspect was a metatarsal stress fracture, other substantial physical activity....

Last run was 3.14km in 30 minutes. 9:32/km = 15:23/mi. Quite slow.

[identity profile] weegoddess.livejournal.com 2013-11-19 02:37 pm (UTC)(link)

You go, boy.
blk: (running)

[personal profile] blk 2013-11-19 03:44 pm (UTC)(link)
I'm liking this thing where I'm seeing more workout structures that emphasize a) go at your own pace, b) listen to your body, and not PUSH PUSH PUSH. It's a lot more accessible and encouraging.

[identity profile] darxus.livejournal.com 2013-11-19 04:07 pm (UTC)(link)
And less breaking :)
drwex: (Default)

Mazal tov

[personal profile] drwex 2013-11-19 06:48 pm (UTC)(link)
That's great.