Couch to 5K
Posted in The UN-digi | 23 Comments »
23 Comments »
I’ll admit it. I am not a runner. In fact, most of my life I have hated it. I was the kid who purposely skipped school (both high school AND college) on the day I had to run the mile. In my Fitness For Life class in college I think I actually got a doctor’s excuse for why I couldn’t do it. Really, I just didn’t want to. I also remember one time when my husband and I were engaged and we decided we would run together. Was that ever a joke! We had “The Loop” around my campus and I made it about 30 seconds before I quit and told him I would never be doing that again.
Fast forward a few years and two kids later and I was overweight and out of shape. I made up my mind that I wanted to change that. I started looking around the web for ideas on exercise for newbies and I stumbled across the Couch to 5k program. In short, it is a walking/jogging program that takes you from couch potato to being able to run 3 miles (or 5k) in just nine weeks. The schedule has you jogging three days a week with a set walk/jog schedule. For instance, in your first week you jog for 60 seconds and then walk for 90 seconds. You repeat that for a total of 20 minutes. Each day/week, the intervals change a bit and you slowly work up to jogging more and walking less. And then by week nine, you are running for 3 miles/30 minutes without stopping. Believe me, I had my doubts.
However, I was desperate to try something and since I am not a very patient person (as far as weight loss goes or with much of anything else), I thought I would give it a try. If a program could take me — the girl who does NOT run — to being able to run 3 miles in just over two months then it might just be the most amazing discovery ever. Long story short — I DID it. Some days were hard. Some days were easy. But in the end, I accomplished it. In ten weeks (I was sick for a week) I went from not being able to run at all to being able to run 3 miles. To say that I was proud of myself is an understatement. I was thrilled, elated, and admittedly, quite shocked. Shocked because I actually could run and shocked because I found out that I really liked it.
So here I am, four years later (and two kids later), and I am at it again. This is actually my third time on the program (I see pregnancy as a time of total rest so by the time I have had the baby and am ready to stop blaming the weight on that sweet kid, I am out of shape and look awful). I am on week number three, and once again, am actually really enjoying myself. I don’t particularly like it while I am doing it but when I am done I feel so good and proud! And, I can definitely say that in addition to the physical benefits of running, my level of mental and emotional stress has gone way down. I am finding myself more patient, more calm, more ready to take on the day’s problems.
Maybe, just maybe, someday I actually can call myself a runner. And so can you!
P.S. Want to read a funny story? After my first time on the program I decided I wanted to run in a 5K race. We were living in Malaysia at the time but were coming to the States for the summer. I had my in-laws find a race and sign me up. Jason signed up, too, for moral support. He hadn’t trained at all but all around he is in decent shape, so he wasn’t worried. The week of the race I chickened out but he decided to go ahead and do it anyway. When he got there, he found out it wasn’t a 5K, it was a 5 mile! So glad I didn’t try it! Ha ha!
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I might just try it. I began the leslie sansone walk at home program which cracks my husband up because it is alot of wlaking in place but she sneaks in weights and leg lifts, and bototm line is her 4 mile work out wears most people out but i began with the one mile and stuck with it for some reason contrary to me total non exercising personality. it is quite intoxicating the thought that I might actually run.
You sound like me! I hate the idea of running, and I don’t really do it. But I do love to walk. And I’m in the same spot: tired of being out of shape.
Thanks for the tip. I’m going to try it!
Please oh Please Janet….don’t run a marathon! You can be a runner and get in shape (I’m trying too) but it seems all my friends now are in this “I need to run a marathon” phase! I just don’t get that! They train for HOURS to PAY to run and then they are in pain for days. So please…there has to be a few of us sane people left who run but aren’t insane about it! LOL!
Great job on starting up the program again and keep it up! I know for me running is the only thing to get that baby weight/mommy weight off!
It’s so odd how you posted this today as I read and printed out this program last night.. starting today, my 35th birthday!! I too am not one to run but figured it has been a successful program for others, I should try it too. Good luck the next 6 weeks.. *fingers crossed it works for me*
I’ve started that program three times. The first two times I got to week three and found myself absolutely exhausted at the end of each interval thing. Turns out, I was about four weeks pregnant. Both times. So I quit. (I also quit the last time, too. But that was just laziness.)
Thanks for the link–and the inspiration!
I just started using the treadmill about 3 weeks ago and like you I used to also avoid all forms of physical activity in school. I do agree that it makes one feel better after the 30 mins are over, the challenge is to keep it up, so thanks for this post. It motivates me on a lazy day like today. Good luck
There is a free podcast that was created to go along with the couch to 5K program. It is called [i]Podcasts for Running[/i] by Robert Ullrey. All 9 podacsts include a 5 minute warm-up period, then approximately 20 minutes of interval running, then 5 minutes of cool down. The music is upbeat techno. There are verbal cues. Each week the time spent running increases as the rest time in between the hard runs decreases. I have used it while working out on the cardio machines at the gym.
This free podcast can be found on iTunes Music Store.
Sooooooo, my big question is…did the program make you lose the weight and get you into the shape you wanted?
Best of luck to anyone starting the couch to 5k. I did it last year, it’s fantastic!
Now I need a ‘next steps’ program as I’m kinda stuck at 5k and need someone to order me around
Christin – I lost about 25 pounds in about 3 or 4 months doing the program and then continuing doing 30 min runs afterwards so yes! You just need to stick at it!
Well, you have inspired me to give it a shot. I am a little skeptical that I can actually complete the program, but I want to at least try. My youngest is almost 3 and I just can’t stand that I still have “baby weight” that I haven’t lost. I really just want to be healthier and more fit. Thanks for the inspiration!
All I say is…I feel your pain. I’m at that stage with two kids and I haven’t lost the “baby weight” (my youngest is 2 1/2). It’s pretty sad. I was a dancer in high school, so I never really ran for exercise. I’ve finally decided I could be a runner. With my two best friends currently training for ironman triathlons (they’re insane), I decided I could join the herd, so to speak. I’ve been running for two months and I’m finally to the point where I can run 30 minutes without fainting.
Now, my goal is to run 3 miles in 30 minutes. I’m almost there. I agree that it makes me more mentally engaged in, well, my life!
I was actually really excited and interested when i saw the beginning of your post cause i was like — finally, maybe somebody will make some really good running scrapbook stuff. i’ve finished 4 half-marathons and am gearing up for a 5th. i’m definitely not the fastest runner but i’m pretty good at scrapping the results for me and my friends. So any designers out there — how about a couple of really good scrapbook kits for those of us who run. some nice word art, some good backgrounds, both for runners in the country and those of us in Manhattan, elements like running shoes, race bibs, finish clocks, water stops, gels, etc. Please, please, please — somebody make us something!!!
Couch to 5K is a great program … I need to get back into running after this baby is born.
Sounds like you’re doing great! (By the way, marathons are a lot of work, but lots of fun … I did 2 before I had kids and the self-discipline I developed and sense of accomplishment was amazing!)
I have always hated running – then my friend challenged me to do a triathlon last spring. After 3 months of training (starting from very little regular exercise) I completed the race and have never felt more accomplished!! I continued to run for months after and was thrilled with the weight loss and overall health/fitness results of it all. I started babysitting back in November and it completely threw off my exercise routine. I’ve felt the affects to my body and have slowly started to gain back a few of those pounds I worked TOO HARD to lose! My babysitting gig is over this week and I am looking forward to a summer back on my treadmill (cuz it’s too hot to run outdoors in AZ) and getting back to the way I felt after completing that triathlon. My goal for this fall is my first 5K and then a 10K sometime after the first of the year!! Thanks for the boost and encouragement … it was just what I needed tonight
I love couch to 5K and I recommend it to all my friends who said they aren’t runners. I was one who hated to run. I would avoid it in high school by getting a dr’s note. Well, fast forward to 15 years later and here I am completing half marathons. Actually, 3 total in 2008. It’s tough but as the quote goes, it 20% training and 80% mental.
Seriously, you can do this! And, you will cross that finish line be it a 5K or 26.2 mile marathon! Just do it!
I thought you were describing ME when you talked about hating to run. But in the back of my mind it was always a goal- to be able to run for a few miles only…. nothing huge…. just to not be winded after going around our tiny block
I’m inspired and will start today!
Good for you! That’s great. In 1997 I ran 6 marathons . . . then met my husband-to-be. Running program out the window. I did manage to trim down for the wedding by running 6 miles every night and eating NO DINNER (over a months time . . . the lady altering my wedding dress was quite perplexed when she had altered the shoulder area perfectly and then three weeks later had to take an inch in at the shoulder). Now here I am finally getting back into shape after 3 kids and I just hit 3 miles last Friday night. I can’t skip dinner anymore . . . I just can’t my husband wouldn’t let me. I can do it, I just need some new songs on my mp3 player.
So funny you mentioned this, I JUST signed up a few weeks ago. I was sick last week, so I’m a little “behind”, but I’m really excited to see if I can do it!!
Janet – I was you in college, except I actually ran the mile in Fit for Life and made it a full minute around the Loop (did you go to Taylor?!) and ended up having an asthma attack. At least that got me out of any further running… =) I’m thinking I’ll give your progam a shot, though – I’ve been looking for something that starts easy on an out-of-shape girl. Thanks for the link!
Thanks for posting on this today! I was needing a little inspiration as I’ve just started back into running after 5 year break and had a bad running day today!!!
I’m switching my training to the Couch-5k Weds. Thanks again and good luck!!!
I was on the track team in high school. I used to teach aerobics too…. Two days ago was my 20th (well actually 21st – we were a year late…) high school reunion and I hated showing up with my extra 35 pounds!!! I’m ready to make a change. There are no more babies planned for the future, so it’s time!! The only thing that bothers me about running overweight though is that my boobs keep bouncing up and down!! lol!!!
I’ve GAINED weight since my son was born (I’m one of those women who loses weight through-out my pregnancies) and I’ve been wanting to do something like this but didn’t know where to start. THANK YOU!