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Get Running with Couch to 5K

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Re: Get Running with Couch to 5K

#201

Post by igouy »

MarcScott wrote: post #59
chongli wrote: post #44

Earlier quoted context omitted.

Did you get all the way through the program? Did you have good quality running shoes? I remember it being miserable at the start, but after I finished the program (and was going beyond 5k up to around 12k) it started feeling amazing. It was really strange. It went from painful to just plain addictive! But then Canadian winters intervened and I got out of the habit and never got back to it again. Since then I’ve had a…

Yeah, I got up to 5k. I think that most of the problem was running the same route every time. There's no new experience, it's just a slog on the same roads and paths. When I know I'm going out on a hike, I pick really nice places to go, where there's beautiful scenery. I take my son, my nephew, and friends. We go to the pub afterwards. Also it's not an after work activity, but a dedicated day. Half the year in the UK…

> When I know I'm going out on a hike, I pick really nice places to go, where there's beautiful scenery.

Now imagine doing that but instead of being limited by how far you can hike in the time, you can go further because you're running.

> I take my son, my nephew, and friends. We go to the pub afterwards.

Now imagine that even though it's an after work thing and maybe in the dark, you meet up with some friends and talk while you're running.

Re: Get Running with Couch to 5K

#203

Post by lottin »

iamacyborg wrote: post #192
lottin wrote: post #186

Earlier quoted context omitted.

Reducing body fat requires careful dieting and exercise. First, you need to be in a caloric deficit, which involves eating less calories than usual. Second, when you're in a caloric deficit, you'll lose both fat and muscle. Lifting weights becomes absolutely crucial, otherwise you will lose a lot of muscle. Hill strides don't build strong legs. I did a lot of cycling in my youth, and I thought I had strong legs—since…

Or pop some HMB or any other method of maintaining muscle mass while in a calorie deficit. It’s not rocket science and lifting weights is not the only method or even the thing that you might strictly want to do to achieve whatever your goals may be. Since when is kicking a ball a measure of leg strength? How are you even measuring something that’s so relative to the desired goal?

Maybe I'm missing something... I was specifically addressing your remark that running is an adequate form of exercise to get leaner and stronger. So those are the goals.

Re: Get Running with Couch to 5K

#204

Post by igouy »

cuanim wrote: post #149
dmje wrote: post #120

Been a runner for 30+ years. I love it. I've got 5 bits of advice for anyone starting out. Firstly, just go. As the old trope says, the hardest bit is the distance between couch and front door. Don't even think about it, don't look at the weather, don't worry about that little voice in your head telling you how cold it is. Just get your kit on and go. Once you're outside you're on your way. Secondly - give some focus…

Hey, is it bad to breathe through your mouth while running/jogging? I had a badminton coach who advised us not to do it unless it was unavoidable. But I really struggled with it so was wondering if breathing through nose was fundamentally better for whatever reason.

If you're only breathing through your nose you're still walking.

Re: Get Running with Couch to 5K

#205

Post by igouy »

FartyMcFarter wrote: post #190
igouy wrote: post #187

Earlier quoted context omitted.

Opinion not evidence :-) Being sedentary causes damage, so the question is do runners suffer more damage.

I think you missed my point. I wasn't comparing running to being sedentary. I was comparing running sensibly to running recklessly (as some beginners do). This isn't exclusive to running either. It can happen with any physical activity.

Opinion not evidence :-)

Re: Get Running with Couch to 5K

#206

Post by hhjinks »

leksak wrote: post #108
misterspaceman wrote: post #103

I have a theory that people who want to get in shape but don't know where to start will gravitate towards running, because it's what we all remember doing in grade school gym class. Running is great, I'm not knocking it at all. But I would also try other activities to see what sticks (hiking, weightlifting, rock climbing, social sports leagues, etc.) There's also lots of free beginner-friendly workouts on YouTube (wh…

Running can also be very high impact on joints and if a person hasn't moved around much for quite some time might be asking them to do more than they are ready for.

Recently started running again. Hadn't run in in close to a decade, but I got back into it really quickly. However, after only a few weeks of running, I developed symptoms similar to compartment syndrome in my left leg, and now I can't run for more than 30 minutes every other week without getting really sore. I was really getting into it, too.

Re: Get Running with Couch to 5K

#207

Post by SergeAx »

I actually took that program and was running 5k. Once I even got to 10k relatively easy. But I never get the kicks from running except those numbers achieved. The only pleasure from running for me is when I stop running and go to shower to wash all the sweat. But I can go to shower without running and that would be same pleasure without prior suffering. How do you motivate yourself to run?

Re: Get Running with Couch to 5K

#208

Post by debug-desperado »

One of my biggest regrets in life is not discovering how pleasant running can be until I was almost thirty. The first couple of months sucked as I was training my cardiovascular system for pretty much the first time ever. Eventually I got to the point I looked forward to twice weekly 5Ks.

The payoff has been totally worth it. Nowadays every yearly physical the doctor tells me "you're healthy as a horse." Contrast that with my physical a year earlier that suggested I was tipping into prediabetic territory.

Did plenty of strength training throughout my twenties and some vigorous high school sports, but embarrassingly had not run a mile since elementary school PE class.

My advice to younger folks: don't skip cardio. Heavy lifting alone won't really get you where you want to be unless you do 5+ days a week and are otherwise active. Get rid of the bro split and commit to at least 2 days of cardio each week instead.

Re: Get Running with Couch to 5K

#209

Post by igouy »

OJFord wrote: post #87
twawaaay wrote: post #48

Personally, I think aren't many better return on investment activities than spending half an hour every day on a morning jog. You can run more than that but I think half an hour steady state easy run each morning gives you 80% of results. If you love running (I do), knock yourself out. But that half an hour is enough to do wonders to your health over long periods of time with minimum chance for negative consequences.…

Personally I think (I don't do !) I'd rather go harder/faster/longer less often. Getting ready for and then showering etc. after such a brief activity every day is just annoying isn't it?

4 minutes run hard enough to push heart rate to 90%, 3 minutes recover, repeat 4 times; about 45 minutes, every other day if you're old and need the recovery.

https://www.ntnu.edu/cerg/advice

https://vimeo.com/75764170

Re: Get Running with Couch to 5K

#210

Post by igouy »

deebosong wrote: post #126
OJFord wrote: post #87

Earlier quoted context omitted.

Personally I think (I don't do !) I'd rather go harder/faster/longer less often. Getting ready for and then showering etc. after such a brief activity every day is just annoying isn't it?

You may be one of those types who enjoy interval training more than longer, steadier, more "laid back" efforts. Apparently, if you match it to your fitness/ recovery levels (and goals if you have them), doing quality over quantity can be just as good as – and in some cases better than – doing more volume at less intensity. I personally prefer cycling at a more laid back pace. But if I were back on some run-training r…

fyi https://www.ntnu.edu/cerg/advice
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