The All New MSE Running Club.

EasyAs123

Hope you don't mind a beginner - I saw the c-2-5k thread, but I'm struggling with it. I spend too long trying to time the intervals and can't judge what's a good speed. I can't just focus on what I'm doing. Don't know if I'm doing it wrong.

I'm looking for some advice.

I've committed myself to running a 5k in November. For movember - the male cancer charity. The faster I finish the more money I raise.

I'm 28, female, never run in my life before now, and overweight.

I was 21 stone (133kg) last October, now I'm in the 17 stone bracket (102 to 106kg - lots of fluctuations atm) via diet improvement rather than exercise (have to say this as I'm very pleased with myself).

I've joined a gym, but there's not really anyone there to advise - hence posting here. There's a running club by me, but you can't join until you can run 10 minutes or 1 mile constantly, and I can't get past walk/jog/running.

Aiming for 5k, Setting the treadmill on manual, I can do 1.4 miles (2.25km) in about 20 mins - then melt. 20 minutes later I can do it again. I can happily do 6 miles in a day, just in 20 minute intervals.

That's just over 4m/6km an hour. Starting at 3mph, and ramping it slowly to 7, before back down to 3.

I can walk 5k in 45 minutes easily. I can walk 30k in a day at my own pace - I grew up in the country! I just can't run for more than a few minutes...

Can someone help by giving me an idea of what I should be focusing on? Increasing distance so I can actually complete the 5k in one sitting, or looking at reducing my interval time, or my speed - the length of time I can run for each time?

Specifically - What I'm doing at the moment is walking at 3mph until I'm comfortable and I'm loosened up (1 or 2 minutes), waking quickly at 4mph until I'm feeling warm and a track on my cd ends (around 3 or 4 minutes) cranking up to 6 or 7 mph and trying to run for a full track (normally lasting around 2 minutes) then walking at 4 until I cool down (say 4 mins). When I'm cool and a new track starts, back up to 6/7 (maybe another 2) then down to 4 until I can breathe again (+4mins). Finally, drop to 3 until the 20 minutes are up (1 or 2).

Is this trying to run for as long as possible a good plan? I really want to run out my track - it's lovers on the backseat by scissor sisters. 3min 15 long...

I really like the running, I think I could really get into it, I just feel a bit of a pillock when I'm a sweaty Betty after 20 minutes equates to an average of barely faster than walking :rotfl:

Any views, advice, criticism, gratefully received.

Indie_Kid

You need to increase the amount of time you run. Ignore the speed for now.

Lizling

If I were you, I'd stick with c25k but take the hassle out of it by downloading the free podcast if you've got something to play it on, or buy the app if you can't stand the podcast music. They do all the interval timing for you, and it's a well-designed plan. If that isn't for you, I think you've got the right idea by trying to lengthen the running intervals, but you should also aim to shorten the walking ones. You don't need to wait until you've got your breath back completely.

A good pace is one where you can complete the intervals. A rule of thumb for building endurance is that you should be able to talk a bit. Simply keeping going is enough of a goal for now. You'll naturally get faster as you get fitter and your weight drops. Focus on time spent running or on distance, not speed.

Well done on the progress so far! :T Remember that feeling like a pillock doesn't matter nearly as much as the money you'll raise for charity.:D

donglemouse

agreed with others - totally forget speed, if you are running that's enough even if it's running at walking pace

download a free c25k audio program/podcast (e.g. the NHS one) and get outside rather than using the treadmill where you will be constantly arsing round with the speed setting if you try to do c25j

EasyAs123

Thank you kind strangers.

I'll try downloading the app - I've been trying to follow a print out of the bupa beginner plan and part of the problem is trying to remember how many sets I've done/ what's next. Silly moo that I am never thought to have the audio.

Just for curiosity, today I'm going to try jogging at 5mph and see how long I last - time over speed you say.

Then, with that in mind, I'll start week 1 again and read the c 2 5 k beginner thread.

Btw- does anyone else find that there are some speeds they just can't do?

I feel kinda uncomfortable at anything lower than three, and can't get my head around 4.5 at all - 4 is a fast walk, and 5 a jog.

Oh, eta - not happy running outside ATM - it's too hot, or it rains, or there are students (disgustingly young and attractive ones) everywhere...

I am not a summer person.

Indie_Kid

urgh. Had the same pair of shoes for about 6 months. They have just started to give me 2 blisters and one black toenail.

dandelionclock30

Hi Easy, When I started running I was told that treadmills are not as good as running outside by the people at the gym. I did a 5k and I was about 14 stones at the time and I jogged the whole thing. Believe me if I can do it then anyone can.
I taught myself by running a lampost,walking one,then running two and walking one for a week or so, then running three walking one etc and after a few weeks I could manage the lap o.k ish.
If you are worried about people seeing you then either dont let it bother you or go first thing in the morning.

Indie_Kid

Treadmills are so boring. Pavements generally have cracks in them and the surface feels different.

I find most people don't care when it comes to me running. I tend to get more compliments about my running than I do whistling, etc.

RichardD1970

I find using a treadmill fine. I watch lovefilm on my kindle fire whilst jogging. Both me and my wife have done the C25K on it.

It is different (and harder outside) and my wife now only jogs outside but I still use the treadmill as I am still too big and don't want to put too much stress on my joints.

I easily(ish) do 10k on the treadmill with no aches and pains the next day but due to a breakdown of the treadmill I did two 5k runs outside at the start of the week and it killed my legs the next day! It also hurt the side of my foot so think I would need to invest in some better running shoes and get my gait analised. Not so much of an issue on the treadmill as it is cushioned.

EasyAs123, you sound quite like my wife when we started, she was heavier than you were and did absolutely no exercise. Started off just walking on the treadmill and then did the C25K when she was a bit fitter.

She started the C25K 1 year ago (last week) and now runs 5-10k 4 mornings a week and does a longer run upto 10 miles on Saturday when she has more time and has entered her first half marathon.

Good luck.

Lizling

10 miles done out under an enormous full moon with the gusty wind swirling around me. I LOVE running on nights like this :j:j


Regarding treadmills, my gait is entirely different on a treadmill compared to outside. On a treadmill, I'm a forefoot striker but on roads I'm midfoot. I think my cadence is lower on a treadmill too, although I haven't measured it. Running with different styles stresses different muscles, so I think it's important to run outside at least now and again. You might be lucky and find you run the same way on both, but you might not.


Indie- I've got 1 and a half black toenails at the moment, so you're winning there!