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Current time: September 18, 2019, 1:29 am

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5k advice needed
#1
5k advice needed
The youngest has talked me into doing a 5k with him one year from now. I seriously need to start conditioning my self and I figured it would also be a great way to lose weight in the process. So I'm looking for advice from people who have been completely out of shape prior to running a 5k, what you did as far as dieting, exercise and generally getting yourself in the proper condition to run such a race, because, well everyone knows I don't run. Ever. But this is for a good cause - Breast cancer research and I have a year to train. 

Any advice for someone out of shape? I feel like baby steps are the key. I have a membership to Planet Fitness and I can walk a mile on the treadmill.
Disclaimer: I am only responsible for what I say, not what you choose to understand. 
(November 14, 2018 at 8:57 pm)The Valkyrie Wrote: Have a good day at work.  If we ever meet in a professional setting, let me answer your question now.  Yes, I DO want fries with that.
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#2
RE: 5k advice needed
Couch to 5K is a great app! I highly recommend it.

I am a technology person, so I also love MyFitnessPal (free app) for food intake/calorie tracking.

And if you really want to keep track of calories burned, get yourself a FitBit or a heart rate monitor.

Best of Luck! Once you run a 5k you will get hooked on the adrenalyn and want to run more Smile


p.s. If you plan on running outdoors, I would plan out a route and tell people what it is. I would also carry some protection, whether it's a spray or a device.

Too many of my female friends have had issues while running, so I just wanted to mention this.
Illegitimi non carborundum
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#3
RE: 5k advice needed
I have the my fitness pal app. It's great. I also have a Samsung GearFit 2 Pro. It's linked to the fitness pal app. It's also waterproof.

I just feel like I need some additional advice for workouts and specifics.
Disclaimer: I am only responsible for what I say, not what you choose to understand. 
(November 14, 2018 at 8:57 pm)The Valkyrie Wrote: Have a good day at work.  If we ever meet in a professional setting, let me answer your question now.  Yes, I DO want fries with that.
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#4
RE: 5k advice needed
Check out Couch to 5K, I think you will like it. I was 100% a non-runner and this is what I did. It turned me into a runner (slowly) because I never considered running much fun.
Illegitimi non carborundum
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#5
RE: 5k advice needed
(October 12, 2018 at 8:14 am)Figbash Wrote: Check out Couch to 5K, I think you will like it. I was 100% a non-runner and this is what I did. It turned me into a runner (slowly) because I never considered running much fun.

I will do that. Thank you!

There's a bunch. Do you happen to have an image of the app?
Disclaimer: I am only responsible for what I say, not what you choose to understand. 
(November 14, 2018 at 8:57 pm)The Valkyrie Wrote: Have a good day at work.  If we ever meet in a professional setting, let me answer your question now.  Yes, I DO want fries with that.
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#6
RE: 5k advice needed
Active Network

https://itunes.apple.com/us/app/couch-to...74423?mt=8
Illegitimi non carborundum
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#7
RE: 5k advice needed
Joods!

I started running for the first time this year a few months back, (I'm doing a 10K this sunday), and have done a few 5K's.

For what it's worth, this is what I did. For background, prior to this I've never run at all really, and on my first day could barely run out of the car park of my work.

If you can try to run 2-3 times a week, each time just going at a steady pace for a long as you can. If you run out of breath or are tired, slow down to a walk until you catch your breath back/feel up to it, and go again. Start off aiming for around 1 mile in total disatance, and do this until you can do 1 mile in one go.

After that, you just need to start pushing yourself a little more every week. It took me around 6 weeks, but I was able to do my first 5K. It was hard, and I felt it for sure, but if you run at a slow pace (you don't have to gun it the entire time) you'll be perfectly fine. Since then I've done a few more 5Ks (we have a thing here called park run, and is a 5K every saturday morning) and have moved onto trying to expand as I prepped for this 10K.

Diet wise, just be sensible. You don't need to cut things out of your diet completely, but just think about it. Want a Soda? That's fine, but get a 0 calorie one. Keep eating what you like/want, but work on portion control. You will lose weight when you are burning off more calories than you take in. That's litterally it.

For me: I dropped sodas/sugery drinks completely and switch to water/fruit juice, and changed my lunch to flavoured rice, ensuring I was putting in a low ammount of calories into my body. I take protein shakes after running long distances to help with recovery, and also attend a Brazilian Ju Jitsu class once a week. Alcohol wise, thats up to you. For me I switched from full pints of beer to halves, and it worked out ok for me. If you drink wine, have a small instead of a large or just cut out alcohol all together, it's your call.

Since starting running some 19 weeks ago, I dropped a total of 20lbs from my starting weight due to the above. I'm back up a little bit, as I've not focused on the diet as much as I should, but I'm still 11lbs down from where I started, as I'm able to keep the weight off by running. Now shirts fit me that didn't before and I look/feel much better than I did earlier in the year.

But yeah, overall, just go slow and steady with runing and work up to a mile. From there, you should start to see the difference and have a good idea how to push forward/challenge yourself when you feel up to it.

Feel free to ask any questions or PM me for anything else Smile

Quick edit to add: I don't go to the gym, everything I've done is outdoor running. My tip for that, put some shades on, and plug in some headphones. That way you can tune out of the world and focus on your running/breathing. Plus music can help you get into "the zone", as people say haha.
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#8
RE: 5k advice needed
Thank you OakTree! One of my challenges is that my doctor does not want me taking my HR above 150 since resting, it's pretty high at 90 - 100. So the concern is over doing it. This is one of the reasons why I walk instead of run, but I can't improve that number if I don't start exercising and getting this weight down and just getting healthier.

I'm going back to school at the end of this month so I'm going to try and use that as a motivator to get up off the couch and be more active.
Disclaimer: I am only responsible for what I say, not what you choose to understand. 
(November 14, 2018 at 8:57 pm)The Valkyrie Wrote: Have a good day at work.  If we ever meet in a professional setting, let me answer your question now.  Yes, I DO want fries with that.
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#9
RE: 5k advice needed
(October 12, 2018 at 8:53 am)Joods Wrote: Thank you OakTree! One of my challenges is that my doctor does not want me taking my HR above 150 since resting, it's pretty high at 90 - 100. So the concern is over doing it. This is one of the reasons why I walk instead of run, but I can't improve that number if I don't start exercising and getting this weight down and just getting healthier.

I'm going back to school at the end of this month so I'm going to try and use that as a motivator to get up off the couch and be more active.

Ok, in that case, just start by walking the initial 1 mile distance. Slowly at first but walking a touch faster each week until you feel ok to keep moving. If you don't have one already, a heart rate monitor will be good to keep track of when to start slowing down/control your breathing.

If you're good to go, then slowly work up from there I suppose. I don't have issues with my heart rate, but I would say checking you're ok to do it at all, with your doctor, is a good idea. If you have issues, they may suggest not doing a running challenge at all. 

But as a starting, walking 1-2 miles 2-3 times a week is great. The thing about fitness is, it's just about slowly increasing what you can do, and challenging yourself when you feel you can. At times you will give up half way through, but to even have started is good enough, and better than nothing.
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#10
RE: 5k advice needed
I have a Polar heart rate monitor, you strap it around your chest and keep track on the watch. I would use something like this instead of a fitbit, since it's much more accurate.
Illegitimi non carborundum
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