Has anyone done a 5k run before?

behsco90

I hate running but my boyfriend and I really need to get into shape, so we just signed up to do a 5k run in March with some people from his work as motivation to get in shape. So have any of you ladies done one before? Any advice on how to train and go from being able to run like not even 2 minutes to running a 5k? Did I mention that I hate running?

phira

I've heard that Couch to 5K works VERY well as a training program, and it takes 9 weeks (at the end of the 9 weeks, it has you running 5K three times a week.

I can't speak for its effectiveness for myself (I started Monday, and promptly had a reaction to a medical treatment I had on Tuesday--awesome), but I know someone who did the program and now runs marathons, and several of my partner's coworkers had success with it as well.

One of the reasons I think it'll be effective for me (besides that I enjoy running when I'm in good enough shape!) is that it decides what your training regime is FOR you. So if you don't know where to start, it really helps you push yourself enough to improve, but not enough that you feel like a failure and stop. With the suggested warm-up and cool-down (which I recommend anyway), the whole thing takes 30 minutes. You can do it outside or on a treadmill, and you can measure time or distance. You're switching between running and walking, and switch between walking and jogging for certain amounts of time, or for certain distances (for example, run for 60 seconds, walk for 90 seconds, run for 60 seconds, walk for 90 seconds ...).

I actually downloaded an app for the program that logs my workouts and tells me when to walk and when to run so I don't have to start at the timer on the treadmill. It also lets me play my music in the background (and control the songs), so that means you can still listen to your own music or audiobooks.

Advice in general: be EXTRA diligent about sticking to a schedule at the beginning. Get running clothes ready before going to bed; you can lay them on the dresser if you're going to go for a run outside when you wake up, or you could pack your gym bag and leave it right next to your purse so you have to grab it on your way out.

Minimize every excuse! My excuses are always, "It's cold out! I'm tired! Well, I'm finally home and this couch is so comfy ...." So I joined a gym that's on the way home and 5 minutes (walking) from my apartment, and I bring my gym bag so that I go straight there after work. I also make running playlists to get me pumped, and if I'm running inside, I reward myself by watching the big TVs (I watch a lot of baseball during the season, otherwise it's stuff like Castle on TNT) or by watching Futurama episodes on my phone.

cu97tiger

I second couch to 5k. I've heard of many people that have used it successfully. also, as you near raced day, don't worry about your time. you are out there making yourself healthier and THAT'S what matters! Good luck and keep us updated!

Dignity100

I'll recommend Couch to 5K (C25K) as well! 

I've never ran a 5k because of an old ankle injury always pops in and says 'remember me' whenever I get the notion to try running again.  I've walked them though - I came in last and I made my peace with that.

If you're planning on running/starting a running program, I HIGHLY recommend going to a running store (not a sporting good store chain but an actual running store) and get fitted for a shoe.  Be prepared for the shoes to have a higher price tag ($80+). 

[Deleted User]

I think @lmhollister did couch to 5k and I know some others who have as well. I believe it worked well for them and I want to say that @lmhollister told me the other day that sometimes she even felt a tad limited by it and wanted to just run further than what it said some days.

I've ran a bunch of 5Ks and I love them. Just pace yourself and enjoy it!

emmyg65

I believe the official Couch to 5K costs money for the plan, but if you google, you can find lots of free training plans. They basically all consist of interval training (run 1 minute, walk 3 minutes for 30 minutes total, three times a week; each week, run a little more and walk a little less). 

If you're nervous about the 5K, forget about trying to run the whole thing and just make finishing your goal. Races are really fun because they usually have a bunch of spectators who cheer you on.

Blackbird230

I second Couch to 5k. I was using it a lot before I lost motivation. I had gotten up to Week 6 on a treadmill, but then went outside and was back at Week 1/2. It was discouraging.

labro

@Kait I'm a big believer in running primarily outside when possible. The treadmill is a great quick fix for when the weather stops you from going but I think you don't get the same kind of workout. I feel like my endurance and speed improved significantly when I started running outside. Plus it's a helluva lot less boring than the treadmill.

As far as C25K. It's a great program for a beginning runner. It got me back in the habit but like @southernpeach89 said I felt held back a little bit after awhile just because I had been a runner in the past and fallen out of the habit. Sometimes you need to push yourself past what the app is saying you can do to see what you really CAN do if you KWIM.

MayDay513

Do you have a gym membership?

As someone that hates running (I had asthma as a kid and could never breathe), I can tell you that I've been going to the gym for a little over 3 months (I know it's more time than what you have), and most days I would bike, or use the elliptical. About 2 weeks ago, I thought I would give running a try, my first treadmill "run" I did a 13 min mile, and since then I've tried running/ walking/ jogging on the treadmill a little more, on Tuesday I was down to a 9:30 mile.

If you need structure, I think couch to 5k is awesome. But I can tell you, walking or using the elliptical everyday can definitely help with getting your stamina up.

Another app I like is RunKeeper. I was using it for my walks during lunch.

behsco90

Thanks ladies! I have pretty much exactly 9 weeks. Its the Shamrock run on March 16 so I will definitely check out the couch to 5k. I hate running outside but my boyfriend wants us to try it since we'll obviously be outside for the race. Here goes nothing!

KateJ16

@sbehbaba - where are you from, what run are you doing?  I totally recommend the program (I downloaded a "5k runner app" on my phone and it was awesome.  I did the Shamrock Shuffle here in Chicago last year and it was a ton of fun (besides my bum knee).

Two things I would recommend with the 5k run plan though...

1. Run outside as much as you can.  I started my program on a treadmill, and when I got outside it was SO MUCH harder, with the wind, concrete, people, etc.  If you start out there and do it as much as you can (weather permitting) it will stay easier.
2. Get a GPS running app as well so you can see how far you are actually going.  That helped me a lot (I had GPS+ Pedometer) - not only could I judge my distance on the running portions (vs. walking), but it also told me my speed at different spots so I could see if I was being consistent.

AND when you do your race - just remember to not go bursting out of the gates (it's SO easy to do, especially with a first race).  You will wear yourself out way easily.  I try to start a little slower than normal and work up to it, and in my experience (my whole 3 races I've run) I usually end up recognizing some people I pass as the ones who sprinted at the start.

CarolinaPeach13

Definitely Couch to 5K! I started running cross country and track when I was 9, so I don't really remember how exactly I built up endurance. But, make sure you take it slow and listen to your body! Overdoing it too early will turn you off from running even more and could cause serious injury. and STRETCH! Seriously, it's so important; being sore for 3 days+ sucks. Dynamic stretching (moving, like high knees and butt kicks) before a workout, and static (sitting and reaching, etc.) ONLY after you work out or at least warm up, so that you're muscles don't get overstretched and pulled.

Also, if you plan on using any weights or doing any kind of strength training, make sure you don't do the same muscle groups 2 days in a row. For example, do arms one day, legs the next, then arms again. I liked doing a basic core workout consisting of crunches, planks, push ups, and squats/lunges one day and then striders or some kind of small speed workout (maybe 10 20-second striders or 4-5 sprints after your main workout) the alternate days. 

Nutrition wise, cutting back on processed foods will help you feel more energized and want to work out more. Drink lots of water and always have a bottle with you to sip on. The night before a race in HS, I used to sip on a bottle of gatorade followed by a bottle of water, then nothing but water until the race. Don't overhydrate though; your pee should be light yellow but not clear (sorry kinda gross I know!). And don't chug it, especially right before you run! It'll just sit in your stomach and be uncomfortable. Carbo-loading isn't necessary, but eating a pasta and salad dinner the night before might give you more energy the next day. Good luck!

phira

The actual Couch to 5k is a free plan (you can just google it), and I paid $2 for an app to tell me when to run and when to walk.

I also second the suggestion to go to a real running store and getting fitted for shoes. I started running by wearing a pair of my mom's shoes that were a half size too big, that had been broken in by her (and not me), and that had already worn out (which is why she bought new ones for herself). When I got fitted for my own, they were SO much more comfortable.

motoLyn

Coming from someone who was and is never a runner, when I started I just tried to jog at first and gave myself goals.  Like jog to the end of the block walk half block and jog again and did intervals till I started to just jog/run the entire route.  I started off with one mile and made it to over a 5K.  Also I had goals like you to run a 5K obstacle course.  Helps when there is something to work towards.  I do second running outdoors with some very GOOD MUSIC.  Music makes all the difference to me.  Once a good song comes on I get a second wind and before I know it I'm pretty much done with my run.

 Focus on your breathing and posture.  No reason to half ass it and get shin splints or other pains.  Also second on getting the right running shoes for you.  I went for a fitting and it was something totally different from what i thought I needed.  My feet tend to put more pressure on the outside and I needed something to counter that and with more support as compared to my husband who could get away with minimalistic shoes.  I'm not sure about others but I was told to not slap my feet on the ground, aiming for a mid foot placement or balls of my feet.  Landing the heels was bad for me. 

behsco90

@KateJ16 - I live in Portland, OR. 

Idk of any running stores around here. I'm sure there are some, but of course since I don't run, I'm not aware of any. Are there any chain stores you guys can recommend and I can see if there's any locations in Oregon? 

Dignity100

@sbehbaha - you can open up Google Maps, type in your address and then under 'Search Nearby' just type 'running' - most running stores are small 'mom & pop shops'.

I just did the Google search and some of the places I found:  Portland Running Company; Road Runner Sports; and Pace Setter Athletics.  Some of these smaller stores may even have special interest groups you can join to help keep you motivated.

shaivana

huynhette way to go! You sound like you're really making progress with your running in just 3 months. 

My first 5k was the color run and it was the best to start with. If you're doing something like that, don't worry so much about keeping up because there will be plenty of people there who aren't usually runners either. Make it a goal to just finish (without walking the whole thing). I've always tried running and never stuck to it because I have bad knees as well so I did a lot of interval training and alternated between the elliptical and actual running. 

behsco90

Dignity100 said:

@sbehbaha - you can open up Google Maps, type in your address and then under 'Search Nearby' just type 'running' - most running stores are small 'mom & pop shops'.

I just did the Google search and some of the places I found:  Portland Running Company; Road Runner Sports; and Pace Setter Athletics.  Some of these smaller stores may even have special interest groups you can join to help keep you motivated.

Duh. Idk where my brain was at the other night, but obviously I forgot Google existed.

Day one of the Couch to 5k complete! My boyfriend and I did it outside...wow I didn't realize how much harder it is than a treadmil!!! My legs are already sore.

happywiggle

A couch to 5k program works or speaking with someone you know who's a runner but never used to be. The one thing I found that worked for me, and it may or may not for you, was to map out a 5k distance and run whenever I could, walking the rest. It allowed me to get accustomed to going the longer distances than I was used to. Also, even on the days you don't run, make sure to do some stretching. It helps with the sore muscles and recovery (or at least, it did for me).

Just a little side note--My first actual 5k, I had to walk most of the way due to a previous injury I obtained while running, but the first one I actually ran was an obstacle course one (Foam Fest). I also agree with the running outside, but I get bored with it too easily, and the obstacles are a good way to break up the run.