C25k – Q&A
Writen by: Hank WethingtonPosted on 05 April 2010
There’s been some questions about my C25k experience and methods. Instead of answering each independantly, I’ll make one post and refer to it. I hope this helps.
Q: What the heck is C25k?
A: C25k is the shortened version of Couch to 5k. The idea is a training program to take non runners from the couch to running a 5k (3.2 miles) in 9 weeks.
Q: Are you following the C25k program exactly?
A: No. As a guy over 270# and rapidly approaching 40, running is not something I can just decide to do. I’m lucky enough to have been playing basketball over the past 3 years, so my cardio wasn’t horrible to start, but running is really difficult on my joints (as if basketball isn’t?). For other people in my general fitness category, I recommend starting by doing 2 weeks worth of walking. Others have recommended this as well. Other than that, my only modifications have been for ease of remembering the run while on the road. To stick to the exact plan, get the podcasts that have the intervals in the audio. I’m also one to push myself a little, so I did make some runs a little longer. Be very careful with this as it is the easiest way to hurt yourself.
Q: How do you track your runs?
A: If you go back through my runs you can see that I struggled in picking out a time keeping method. There’s a couple of options. If you only want to use an iPod (or mp3 player) you can download a podcast for each run at the C25k site. They actually have the intervals in the audio. I currently use RoadRunnerGPS on my Blackberry. It tracks time, mileage, everything. And like the Nike+ posts the results to Facebook. If you have an iPhone/iTouch, there is an app you can download for C25k, but there are also GPS apps specifically for running. Then there’s the Nike+. All have +’s and -‘s and you almost have to try each one and see what works best for you. My current method; Timer for my warm-up/cool-down, RoadRunnerGPS for the run and Pandora for music.
Q: Did you go out and buy new shoes?
A: Shoes are really the only equipment that is a must have for a runner, and the quality of equipment can make or break your ability to keep going and stay away from injury. I bought new. I went to a place to do a running analysis to make sure I got the right shoes. If you’ve never really run before, I recommend it as bad shoes will cause you to fail before you really begin. Expect to pay anywhere from $60 to $150. I am also, due to my weight and previous running experience, researching and trying to do forefoot/midfoot running. Again, I have more info in my previous posts.
Q: What is this forefoot/midfoot running you keep talking about?
A: Some of my co-workers who run a lot had informed me about forefoot/midfoot running and I decided to research it. You might remember in the ’84 Olympics a runner Zola Budd who ran barefoot. The idea is that barefoot running forces you to the balls of your feet. The normal style of running is heel strike. For a guy my size and even some normal runners that is a high impact issue and causes pain especially in the knees and back. I did some research and decided to give it a try. You’ll have to make your own decision though.
Q: Do you run the same route everytime?
A: My routes normally have the same starting and ending point, but they change from week to week. It tends to be similar, but I do change it up. There are also days like this past Saturday where I run on the beach, or travel to a trial, but most often it’s just around the house. Click on the links for each run and you can see a map of my run. The big thing is keep your runs fresh. Running is very mental and if you’re bored it’s really hard to keep going.
Q: How do you stay motivated?
A: Goals. Like anything in life, set yourself a goal (World DOMINATION!). If you’re gonna start the C25k, I suggest finding a 5k that takes place soon after your training is done and register for it. Don’t try to win, don’t even set a time expectation, just make a commitment to finish it.
If you’re starting a C25k or using my experience as motivation, let me know, I’d love to hear about your experience. Now, go get em!
1 Response to C25k – Q&A
[…] I found running to be an easy, inexpensive exercise I could do. I started with Couch to 5k. You can read more about that process on my blog. The things that made it work for me were I could just get home, change my clothes and go. Once I […]