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Couch to 5k

blendermassacre

blendermassacre

May 28, 2009
4,242
371
kansas city, mo
#1
Backstory: I'm a huge dude. Way bigger than average. I'm 6'5" and ~350 lbs. I spent 5 years of my life (jr. high through highschool) being absurdly active playing football, even to the point of once running a 5:15 mile, which is absurd for me.

Anyways, after years of being out of the game, I'm starting couch to 5k, as well as doing some pushups and situps trying to get back in shape, then possibly hitting a gym after some success.

Any of you guys ever done CT5K?
 
#4
I'm not a much of a man as you (physically), but I went from being a serious competitive cyclist in 1992-2004 (160-162 lbs) to treating my body like crap, getting no exercise, and putting on nearly 50 lbs in 7 years.

At the start of 2012, I made a commitment to myself to get back into some sort of decent physical condition again. I have no desire (or available time) to go back to being a competitive cyclist again, but I want to feel athletic again. I started running and lifting weights. I only have 1-2 days per week available where I can squeeze in an hour of exercise, and some weeks it doesn't happen at all, but I've continued to stick to a regular a routine as my life will allow. I also made some adjustments to my diet. During the week, I make better choices about my food (smaller portions, no fries, chicken sandwich instead of a burger, etc.). On the weekend, I allow myself to relax and enjoy my food.

For me, these adjustments have made a difference of 20 lbs over the past 9 months, and I don't feel like I'm starving myself. I'm more interested in losing weight slowly with a plan I can maintain (a lifestyle change) than losing a lot quickly, and putting it back on because I can't stick to the program.

I've never been much of a runner, but I have stuck with it while my body has protested loudly. I've always had the willpower to endure the suffering of physical exercise, and the first couple of months was definitely a trial of determination for me. Currently, I can easily run 3 miles (just under 30 minutes), and have done a max of 5 miles a couple of times. For "real" runners, it's not much. For me, it feels good to have a growing level of fitness and feel active again.

An early tip I got from some runner friends: Get good socks.

After wearing just some simple cotton socks for my first couple of runs, I was immediately hobbled by some nasty blisters. Proper running socks put and end to that problem immediately.
 
#5
EricF said:
I'm not a much of a man as you (physically), but I went from being a serious competitive cyclist in 1992-2004 (160-162 lbs) to treating my body like crap, getting no exercise, and putting on nearly 50 lbs in 7 years.

At the start of 2012, I made a commitment to myself to get back into some sort of decent physical condition again. I have no desire (or available time) to go back to being a competitive cyclist again, but I want to feel athletic again. I started running and lifting weights. I only have 1-2 days per week available where I can squeeze in an hour of exercise, and some weeks it doesn't happen at all, but I've continued to stick to a regular a routine as my life will allow. I also made some adjustments to my diet. During the week, I make better choices about my food (smaller portions, no fries, chicken sandwich instead of a burger, etc.). On the weekend, I allow myself to relax and enjoy my food.

For me, these adjustments have made a difference of 20 lbs over the past 9 months, and I don't feel like I'm starving myself. I'm more interested in losing weight slowly with a plan I can maintain (a lifestyle change) than losing a lot quickly, and putting it back on because I can't stick to the program.

I've never been much of a runner, but I have stuck with it while my body has protested loudly. I've always had the willpower to endure the suffering of physical exercise, and the first couple of months was definitely a trial of determination for me. Currently, I can easily run 3 miles (just under 30 minutes), and have done a max of 5 miles a couple of times. For "real" runners, it's not much. For me, it feels good to have a growing level of fitness and feel active again.

An early tip I got from some runner friends: Get good socks.

After wearing just some simple cotton socks for my first couple of runs, I was immediately hobbled by some nasty blisters. Proper running socks put and end to that problem immediately.
Click to expand...

I have three running times a week, and I'm doing it with a friend, so it won't be so bad. I'd like to drop 30 or 40 lbs. Knowing me, the first 20 will be easy and the last 20 will be harder, but I'm hoping to make it work.
 
#6
Good for you, blendermassacre! I did something similar after leaving the service, I gained a good 35lbs. I prefer cycling, so I did the couch to 100 mile race. I feel much better, sleep and feel better cognitively.

Hope you get to the 5K and beyond(26.2).

Something that will help lose the weight is to get a heart rate monitor with a GPS. Start logging your runs, watch your caloric output, then start adjusting your caloric input.
 
#7
blendermassacre said:
I have three running times a week, and I'm doing it with a friend, so it won't be so bad. I'd like to drop 30 or 40 lbs. Knowing me, the first 20 will be easy and the last 20 will be harder, but I'm hoping to make it work.
Click to expand...

3 times per week will see some quick improvements in fitness. Couple that with some diet adjustments, and you'll be dropping weight fast.
 
#8
I started doing it a few years back, then quickly realised that I was in better shape than I thought I was and just started running the 5k. It is a good program for someone that isn't in shape, but if you are in any sort of physical shape, it isn't too hard to run 5k under 35 minutes.

lowsound
 
#9
iamlowsound said:
I started doing it a few years back, then quickly realised that I was in better shape than I thought I was and just started running the 5k. It is a good program for someone that isn't in shape, but if you are in any sort of physical shape, it isn't too hard to run 5k under 35 minutes.

lowsound
Click to expand...

I want to at least work my way up to it because my knees suffer from years of really hard training which caused patellar tendonitis.
 
#11
blendermassacre said:
Backstory: I'm a huge dude. Way bigger than average. I'm 6'5" and ~350 lbs. I spent 5 years of my life (jr. high through highschool) being absurdly active playing football, even to the point of once running a 5:15 mile, which is absurd for me.

Anyways, after years of being out of the game, I'm starting couch to 5k, as well as doing some pushups and situps trying to get back in shape, then possibly hitting a gym after some success.

Any of you guys ever done CT5K?
Click to expand...

I did CT20K, but it took me 4 months and I'm a lean teenager (5'10, 140). What's your deadline? I'd say work on some slow jogs, just get your endurance up a bit to where you can run for a half hour to an hour without breaks or with little breaks. Speed doesn't matter at this point, it's just about getting up the cardio to be able to run for a lengthy period of time. If you are hitting the gym at all during this period then I would strongly recommend leg workouts, endurance or strength. Strength will help your speed, but if you're just looking to get 'er done and you're not too worried about time then endurance endurance endurance my friend.
 
#12
If I have one bit of advice, it's not to try to do too much too quickly. I got back into running recently after a couple of decades off,and ramped my distances up to 6 miles over just a few weeks. Ended up with shin splints and had to take a month off. At my age (47), taking a month off means essentially starting over.
 
#13
Good luck, blendermassacre! It's great to hear from other bassRunners!

I find running benefits me mentally as well. I can think about whatever I want. It's a good time to come up with some funky bass lines you can lay down when you get home.
 
#14
blendermassacre said:
Backstory: I'm a huge dude. Way bigger than average. I'm 6'5" and ~350 lbs. I spent 5 years of my life (jr. high through highschool) being absurdly active playing football, even to the point of once running a 5:15 mile, which is absurd for me.

Anyways, after years of being out of the game, I'm starting couch to 5k, as well as doing some pushups and situps trying to get back in shape, then possibly hitting a gym after some success.

Any of you guys ever done CT5K?
Click to expand...

My wife did...

Me, I gave up distance running and went back to sprinting and field events because mileage kept breaking my body down.
 
#15
blendermassacre said:
I want to at least work my way up to it because my knees suffer from years of really hard training which caused patellar tendonitis.
Click to expand...

I would suggest some activity other than running. Big guy, history of bad knees. In any given year, 80% of runners report an injury. The risk/reward is, imo, too high.

Most weight loss is going to come from changing your diet.

I suggest weight training a couple times a week, walking most days, and adding something like cycling or swimming.
 
#16
I ran my first 5k last year after not being a runner for my entire life. Last weekend, I ran my first half marathon.

I can't comment from experience on the couch to 5K program, but anything that will assist you in getting active and doing it safely and realistically seems like it's worth trying.

Work on building fundamentals; leg strength and all the supporting tissues will need to be bolstered, not just the cardiovascular.
 
#18
I'm really committed to this right now. I feel so good after my first run. If my joints become a problem I'll augment the program, but as for now, I'm really happy. I've had tons of workout experience and I just want to do this. Even if running isn't forever, it'll be good to have the ability to run 5 k right now. I'm only 25 ( turn 26 later this month) and I'm not going to succumb to my joint pain just yet.
 
#19
Even light runners are still subjected to joint pain. When I was till training for triathlons, I got stuck with a bad case of IT band tendinitis. The pain was unbearable, but the worst part was having to give up running while being able to run multiple sub 5 minute miles.

When I switched to cycling, I was amazed how much better my hips and knees felt.
 
#20
spade2you said:
Even light runners are still subjected to joint pain. When I was till training for triathlons, I got stuck with a bad case of IT band tendinitis. The pain was unbearable, but the worst part was having to give up running while being able to run multiple sub 5 minute miles.

When I switched to cycling, I was amazed how much better my hips and knees felt.
Click to expand...

Very true. I'm not into cycling so I can't speak for that, but at 140 lbs. I still got PFS from running. PFS is when your kneecap doesn't properly track your femur and therefore causes pain when doing any sort of impact. I got a brace and fixed it right up but it's coming back even with the brace on and I may have to give up running :hmm:.
 

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