Run / walk exercise: COUCH-2-5k

C25k is an excellent way to get back into running. Weighed 180 10 years ago. Now I’m 40-50 less than that. I used c25k to get back into it.

I am now a nationally ranked masters track runner. My issue these days is trying to overcome arthritic knees and patellar femoral. I’ve tried synvisc, prp, but cortisone is the only think that keeps me going. Usually lasts me about 3 months. I also tape my knees and it seems to help somewhat for my patellar issues (bone on bone) I’m currently dealing with a fibular stress fracture and haven’t run for 4 weeks. Injuries have taken their toll on me the last two years. Going to focus on less distance to baby my knees. When I train fast I’m biomechanically correct and have less issues.

Your body and form should totally dictate what type or brand of shoe you select. Focus on shoe characteristics- not brand or model. My experience is that folks who have great running form and don’t pronate/supinate and land mid foot can use minalmist shoes. Those folks are RARE.

MY EXPERIENCE WITH RUNNING SHOES…

I remembered that my C25k class started in late Feb (2017), when thre wa sometimes still sloppy winter weather. I often “ran” (which at that point was mostly walking and very slow run intervals) in a pair of sturdy sneakers that were a bit like walking shoes. As mentioned upthread, I also used existing sneakers and a new/cheap pair in half size big wiyh thick socks. I’m not really recommending this path, just telling my story.

When I was ready to buy good running shoes, I took all 3 old pair with me to Boulder Running Company store near me. Showed them to salesperson, looked at wear patterns etc. He said it was smart for me to bring in the old shoes and was very helpful. I ended up with a great pair (for me) of Saucony.
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When the second pair got worn, I was sad. Happily the same store had exact model in my size… on sale half price. Could not believe my good luck on that.

When I decided to replace them, I did some research online because of Covid concerns. Before ordering anything, I decided to call Boulder Running Company and discussed my best options, based on my good experience with previous model (no longer available). They found a similar new model and had them shipped to my house. If they had been a no-go, I would have been able to return to the store when the opened the next week. I think their online orders were done via Running Rabbit.

That pace is according to the app on my phone so the 5 mph may not be accurate! Over 4 mph, though.

Thanks for the suggestions. I probably did try to move up in time too quickly. Makes more sense to double the workouts than to increase the running times initially. Have to figure out the breathing.

Figuring out long run pace we used to say “if you can chatter, your pace don’t matter.”

Don’t be afraid to slow down. I say that in running and swimming.

I’ll start the run/swim thinking “what pace will it take for me to stay in motion for x amount of time?” No, I don’t always know the answer. I’ll start too fast and then die or start too slowly and have too much left at the end, but it helps me to approach a workout that way.

While doing my normal 5k run today, I thought of this thread and tried something new.

I can run w/o walking, except for a quick water break (or two or three if really hot) with brisk walk. Today I thought I might as well take advantage of the MapMyRun pace (total and .1k split) audio alerts. Approximately every other .1K I tried to run just a bit faster. I tried to arrange the faster parts for times when I could take mask off. Can’t really say if it improved my time because that is highy variable by temp and sunshine intensity.

I usually find if I take short walk breaks my actual pace at the end of the run is faster than if I ran without stopping. The short breaks or Galloway method pattern results in faster actual running time.

I think you would be surprised how little a short break or two (or three or more) effects your total pace.

I’d like to do the couch to 5k program or something like it. Can anyone recommend an iPhone/Apple Watch app that is good for this?
I am absolutely not a natural runner. I can currently run half a mile without stopping, and another half mostly running, which is a ton for me, and I do strength training at a gym so I’m not quite starting from the couch. I just need an app or some way to track this running thing other than counting light poles in my neighborhood. I don’t currently have even an armband for my phone or proper headphones but I did just get an Apple Watch as a gift and might as well use it.

Probably Apple Watch runners will have some good ideas.

I use MapMyRun app on my iphone SE (it is smallest iphone - I stash it shorts pockets or bike jersey back pockets. or sometimes I put in a waist pouch). I use corded earphones for MapMyRun and podcasts… My setup is to have MapMyRun announce progress (pace and split pace) every .1K . Later I can look at mapping of the run, with split paces etc on phone or chromebook… but I did that more in the first year of running.

I did get an armband pouch from the dollar store, but my arm is too small for the velcro. For a while I put iphone in this pouch before putting in pocket, but that was a pain.

@colorado_mom - I bought an armband on Amazon (actually H bought it), I was able to adjust it to fit my upper arm (which is small).

@Parentof2014grad -There are multiple iPhone apps for C2 5K. I haven’t used them so I can’t recommend one over another.

I used C25K years ago to build strength in my knees. Interval training really, really helped. I’ve always been able to run semi-long distances but I was starting to get knee pain (probably from not running at all and then suddenly going hard, which is dumb.) Those short walk/run intervals made a difference almost immediately, even if I didn’t need it for cardio. Totally recommend!

Thanks for the helpful input, @PetraMC

My worst knee pains (which were probably still minor compared to many people) were when I was NOT doing any running or walking. It helped convince me a few years ago to get up off the couch (which was actually in my case a chair in front of the work laptop) before getting too old do so.

@Parentof2014grad I believe I used the Active.com app with iPhone. Here is the online website but you can just download the app. I think it is one of the most frequently used apps and easy to use:
https://www.active.com/mobile/couch-to-5k-app

Any weekend reports from new walkers / runners?

Hi fitness friends. Still walking / running / whatever ?

I slept in yesterday… then being spoiled by nice cool mornings balked at the idea of running in 70 degree weather. (I had run 5k the prior day). Today was the opposite problem. I rode my bike to the local lake trail in low 50s temp (with a jacket that I leave with bike, and gloves too today due to cold wind and zero sunshine). Oh my gosh, it was soooo windy at the lake that I didn’t even run and instead rode the 3.5 mile circular trail. I considered a second lap, but opted to go home for breakfast instead. Definitely would have worn longer pants if I had realized there would be no run today.

This week we had the pleasure of visiting Moab, Utah (Arches National Park etc). I am happy to report that we did even did the 1.5 mile hike (UP hill) to Delicate Arch. This is something I may not have been able to do a few years ago before I started my walk/run and running exercises.

We had to get there 7:30am to ensure a parking spot, and that was good because it was nice and cool on the rocky shadeless trail. DH really wanted to go up for evening photography the moonrise… but hey, I’m brave but NOT crazy. Coming down in the dark, even with a headlamp, seemed way too risky.

I went and looked for the YouTube video that got me convinced I could TRY C25K.

It’s seven years old and I’m sure the app (and other similar apps) have updates now but this gives you the gist of how it works. And how all you need to do is follow the steps on the app - it has the timer and log and gps built into the app!

https://www.youtube.com/watch?v=tiPrSnpU-m0

Thanks for sharing the video, @abasket. Do we have some newbies thinking about doing C25k as the weather cools down?

Today I did my “bike commute” to the local lake trail… than ran 5k. (Bouncing back from vacation has been tough. Sun-42:45, slooow even for me. Mon-40:50. Tues- 39:05). Then due to glorious weather, I decided to do a 5k bike loop before riding back home. Gotta say, I really dig the schedule flexibility of retirement.

When I did C25k, it was with a weekly community class at local lake trail. The leader watched her watch and called out walk / run interval switches. For my solo training 2 or 3 other times each week I used an interval app.

Not sure which interval app I used on my old android phone, but I know it was free. I did find this link with reviews of free apps for iphone - https://mrbestapps.com/best-interval-timer-apps-for-iphone/

CARRYING WATER…

I was looking at old Amazon orders, and here is some gear I can recommend for those looking to stash cellphone and/or water on walks, hikes or runs.

cellphone belt
https://www.amazon.com/gp/product/B06XQ143NY/ref=ppx_yo_dt_b_asin_title_o02_s00?ie=UTF8&psc=1

belt for water (2 small bottles ) and cellphone
https://www.amazon.com/gp/product/B00ZCEP9G4/ref=ppx_yo_dt_b_asin_title_o02_s00?ie=UTF8&psc=1

buddy pouch - small water bottle in magnet pouch (for waist)

https://www.amazon.com/gp/product/B010C65V2I/ref=ppx_yo_dt_b_asin_title_o07_s00?ie=UTF8&psc=1

I take short/5k runs, so often I just have a small water bottle in my pocket (or bike shirt rear pocket). I use bottles from about items or a flat-ish bottle that I bought in a travel store (designed for shampoo etc).

When I first started C2K5 I wore baggy short and used a large collapsible water flask.

The fall weather is getting cool here in Colorado… almost too cool, will need to dig out some of my warmer clothing or cherry-pick the warm/sunny times (which I can do, since retired now).

Have you had chance to walk or walk/run… @austinmshauri or @Parentof2014grad or others?