Running

[Nigel g]

You have to be disciplined to follow that closely. I am going to follow it next chance I get probably tomorrow night. I might start it at week 5 though as I feel my progress so far warrants it. Thank you for posting.

 

[TrixieB]

It suits me as I have little time and weekday mornings are my best time for exercise. I love tues thurs and saturdays the most!!! Will put up 6 to 10 later this evening. Good luck!!

 

[TrixieB]

So here is the second half of the Walk to Run programme....

Week 6
Monday Run 2 mins, walk 2 mins. Repeat 6 more times (28 mins)
Tuesday Rest
Wednesday Free session - 30 mins brisk walking/cycling/dancing/swimming whatever you like.
Thursday Rest
Friday Run 2 mins, walk 2 mins. Repeat 6 more times (28 mins)
Saturday Rest
Sunday Run 2 mins, walk 2 mins. Repeat 6 more times (28 mins)

Week 7
Monday Run 2 mins, walk 2 mins. Repeat 7 more times (32 mins)
Tuesday Rest
Wednesday Free sessions - 30 minutes to do a fun activity!
Thursday Rest
Friday Run 2 mins, walk 2 mins. Repeat 7 more times (32 mins)
Saturday Rest
Sunday Run 2 mins, walk 2 mins. Repeat 7 more times (32 mins)

Week 8
Monday Run 3 mins, walk 2 mins. Repeat 6 more times (35 mins)
Tuesday Rest
Wednesday Try to increase your free session to 40 minutes!
Thursday Rest
Friday Run 3 mins, walk 2 mins. Repeat 6 more times (35 mins)
Saturday Rest
Sunday Run 3 mins, walk 2 mins. Repeat 6 more times (35 mins)

Week 9
Monday Run 3 mins, walk 2 mins. Repeat 6 more times (35 mins)
Tuesday Rest
Wednesday Free session - 40 minutes of any activity you choose.
Thursday Rest
Friday Run 3 mins, walk 60 secs. Repeat 8 more times (36 mins)
Saturday Rest
Sunday Run 3 mins, walk 60 secs. Repeat 8 more times (36 mins)

Week 10
Monday Run 3 mins, walk 60 secs. Repeat 8 more times (36 mins)
Tuesday Rest
Wednesday 40 minute free session.
Thursday Rest
Friday Run 3 mins, walk 60 secs. Repeat 8 more times (36 mins)
Saturday Rest
Sunday Run 3 mins, walk 60 secs. Repeat 9 more times (40 mins)

and then it ends with... CONGRATULATIONS you did it!!

 

[Nigel g]

Well I am pleased to say that the excersise I did this week paid off. I lost 4.5lbs, according to sw ive lost 10% of my body weight in 7 weeks im a 1lb off losing 2 stone now so I will work hard to get that off for the next weigh in. Thanks all for posting in this thread it's a great help for me, I hope it helps others too.

 

[TrixieB]

Congrats on the brilliant weight loss!!

Delighted I posted the running plan...I have no excuse now not to following it....can't use the....oops I lost the sheet torn out of the mag excuse!!!

 

[Nigel g]

Yes that's brilliant TrixieB would you like me to ask about your progress. Do you think we could compare notes?. I am pleased about my weight loss thank you for your encouragement.

 

[Nigel g]

Just back from a little run. I think tomorrow will be my rest day. Back to the programme on Saturday.

 

[debtdummy]

how did it go>?

 

[Irishtweet]

wow nigel im so impressed that i think im going to get a little high viz jacket tmrw and get the runners on. i bought a kettle bell last week and have been doing some training with that, but your loss is just amasing. well done..keep it up !!!

 

[Sparky67]

Congrats on the weight loss - after today, I am about half way through my 9 week plan - today was running for 3 mins/1.5 mins walk, run for 5 mins/2.5 mins walk, then repeat.

Next time it is 3 x 5 minutes running (gulp!).

I am trying not to run too fast - brain says the quicker you go, the quicker you will get to the end, but when you are running by time that doesn't help! I have made an effort to jog along at a steady pace, and have found it hard but definately do-able.

 

[Nigel g]

I spoke to two people today. One a bloke, he said don't do running it's bad for your knees and ankle joints, just keep the walking going. The other a girl, my age, said she was so impressed with how well she took to running, she joined a club. As to the knee joints and ankle joint comment she said that as long as you have the right footware you will greatly reduce the chances of harm to the joints. She went to a place called running bear in Alderly edge that actually looks at your running style and works out the correct kind of shoe. I may have a look this weekend as it's only up the road from here. She said it took about 3 weeks of running every other night to get into it. Now she loves it, it releases the happy gene within her.

 

[Sparky67]

I would def advise having running shoes fitted at a proper running shop.

One of the reasons why you need to run every other day when you are starting out is so that your joints and ligaments get used the activity.

Running shouldn't cause problems in the knees as long as you are not causing yourself an injury with poor running style/shoes etc.

 

[Nigel g]

Yes quite true.

 

[TrixieB]

Hi all,

I agree that the proper footwear as well as starting slowing is important. I have had knee and ankle problems in the past and after 4 weeks of following the running programme I have had no problems whatsoever, as well, my back, which often bothers me, had been 100 percent since I started running.

I was sick yesterday morning and was not able to get my Friday run in, but I got up this morning feeling a million times better and anxious to make up for my missed run!! Also, on Monday I found the run quite difficult after adding the next interval, whereas this morning when I did the same run I felt ready to go to the next level. Slow and steady is really working with me!!

Have a great weekend!! TB

 

[.Nicki.]

I've also wanted to be able to run, i live by the sea and theres a promanade thats about 4 miles and loads of people run there, but i'm always worried people will laugh at me. The other question is, do you think running/jogging is something i'd be able to do at over 300lbs? I've been on the runnersworld website but can't find anything about the couch to 5k, does anyone have a link?

 

[JemmaBe]

I've also wanted to be able to run, i live by the sea and theres a promanade thats about 4 miles and loads of people run there, but i'm always worried people will laugh at me. The other question is, do you think running/jogging is something i'd be able to do at over 300lbs? I've been on the runnersworld website but can't find anything about the couch to 5k, does anyone have a link?

In my experience, no-one will laugh at anyone running, mainly because they know that they should run but probably don't!

Teenage boys are apparently exempt from this though, but they should be ignored.

C25K Site
C25K plan

I spoke to two people today. One a bloke, he said don't do running it's bad for your knees and ankle joints, just keep the walking going. The other a girl, my age, said she was so impressed with how well she took to running, she joined a club. As to the knee joints and ankle joint comment she said that as long as you have the right footware you will greatly reduce the chances of harm to the joints. She went to a place called running bear in Alderly edge that actually looks at your running style and works out the correct kind of shoe.

Gait analysis for buying the right kind of shoes is essential, almost all specialist running shops (up and running, sweatshop etc) will do this for free if you buy your shoes. Seeing as you spend £70-£100 on trainers it is completely worth it. I tried on loads of pairs of shoes, and the pair that felt the best (incredible infact) were £85 so I coughed up and didn't look back.

Also if you want to go on more than just hearsay about what it does to your joints, here are a list of articles which looks at the issue. If you type in the titles on scholar you should find somewhere that will give you the article for free.

 

[Nigel g]

Thank you JemmaBe your post will help a lot especially on the effects of running on the joins etc....

 

[.Nicki.]

In my experience, no-one will laugh at anyone running, mainly because they know that they should run but probably don't!

Teenage boys are apparently exempt from this though, but they should be ignored.

C25K Site
C25K plan

Thank you for the links, it all looks a bit daunting. There are a fair few teenagers around here, i'm tempted to get up at 5am and do it before work or in the evening when its getting dark.

 

[TrixieB]

Hi Nicki, when I started four weeks ago, I set the alarm for 7am so no one would see me!!! Today I went running at 930 and chose a route where few cars or people pass. I posted the Slimming World Magazine, Walk to Run Programme a few days ago here on Nigel's running thread. Have a look at it, it only asks for 16 minutes three times the first week, it seems easier than some of the c25k programmes I have seen. Good luck. TB

 

[.Nicki.]

Thanks TrixieB, i spotted that and i'm going to start Monday, i'm not sure i'll even manage a minute of running but even if i walk briskly its more then i'd usually do.