a few questions from a 275 lb newb (Read 962 times)

Ok I'm new here and I have just finished my first run on couch to 5k. Exactly 1 year ago I started running and worked my way up from nothing to about 2.5 miles in 2-3 weeks before going on vacation and completely ruining my motivation and progress and quitting. I'm 32 years old very motivated and I want this bad. I know I can do it and I feel better after I run even though it sucks during the runs. Anyway last time I didn't use a C25k program I just ran and pushed my self when I needed to at intervals. While listening to the C25k program tonight Ray said at the 5th running interval "You shouldn't be out of breath or tired". I have to admit I wasn't tired really but I was out of breath. Im concerned that maybe I was pushing myself to hard. Im somewhat overweight Ok alot My 30 min work out resulted in 1.75 miles of distance. I kind of expected to be out of breath am i wrong? BTW I smoked for 15 years and quit about 1.5 years ago.

Agreed-slow down, possibly way way down. Don't feel bad if you need to repeat weeks to get to where you need to be breathing-wise. I think most people repeat weeks on the C25K (I did). And I'm skeptical about that talking while running thing. I always feel like maybe I could, but research has shown that I can't talk while walking and not get out of breath, and I'm pretty sure I'm aerobically ok with that.

The C25K is a well designed program to help new runners become runners without getting injured or discouraged. It does that by giving them a written schedule to follow that increases the distance and intensity of their runs in a gradual and controlled manner. What the program can't control and what most new runners have trouble with is pace, most run WAY too fast for their level of conditioning. All of your runs should be at a slow "conversational" pace. In other words you should run at a pace where it is difficult but not impossible to carry on an intelligible conversation. If you can't do that while running you need to slow down even if it means more walking than the program suggests, you should never be totally out of breath at any time during your run. If you find yourself struggling, don't be afraid to repeat a week. It's not a race and there is no prize for finishing early or even on time. Take the time to allow your body to safely adjust to the schedule. Since you are overweight, weight loss is likely one of your reasons for tackling the C25K. Be advised that this program or any beginner's running program will do little to help you lose weight. In fact, many new runners actually gain weight during the program. The reason is twofold: It's not physically possible for a new runner to run enough miles to burn very many calories and running tends to increase their appetite which encourages them to eat more than they need. If you want to lose weight, diet is the most important factor not exercise. It's a heck of a lot easier to consume calories that it is to burn them off through exercise. For example: a burger, fries and a Coke at your favorite fast food restaurant might net you 700-800 calories but to burn that many calories while running would require at least a 5 mile jaunt. Remember that a pound of fat contains 3500 calories and at a burn rate of 100 to 150 calories per mile it's going to take a long time and a lot of running to lose that pound unless you combine running with responsible eating habits. In my experience, I've never noticed any loss in weight until my mileage got in the 30-35 mile per week range. Run for fitness, eat less to lose weight. Tom

Best of Luck to you Newbie Runner! I am still fairly New myself, and a C25K Grad last November. You can do it, stay SLOW, and build the endurance. I also Echo what Tom AKA Figbash says, you must not rely on the Running alone to get the weight off. I think all folks who are doing this to lose weight expect that it will happen right away, and when it does not, they " RUN FASTER" to make it burn more.... Huge mistake. I wanted it really bad too for the weight loss in the beginning, but quickly realized that running was a fitness tool, not the answer to getting my weight off. You will need to run about ( purely and average here) 20+ miles per week to really get into some serious calorie burn, and even then, if you eat too much of the wrong stuff, you will just be compensating. Running is very Addictive, and I am now comfortably training for my first Half Marathon, and enjoying the benefits of increasing mileage with some weight loss, and muscle toning. Stay Slow, Patient, and enjoy the Journey! You have alot of great people here to help you out along the way.

Already a lot of good info given and I don't have a ton to add to that. I would however, like to chime in with some encouragement. You and I are running twins! At the same age (but 10+ pounds heavier!) I started running a little over two years ago. That was over 65 pounds ago. My blood pressure is down, cholesterol and trigyceride levels are normal, resting heart rate in the mid 50s and I'm running over 30 miles per week. You can do this. the secret is consistency, not blistering hardcore workouts (although they all seem that way early on). Diet is the key to weight loss. Running is the key to fitness. Be consistent, stay close, post often and you're get there.

I started walking just over a year ago. I was 42 years old, 6 foot, and 250 pounds. Today i am 195 with at least ten to lose still. Heres what I did. I started with walking, everyday for one hour. Go out the front door and walk away thirty minutes, turn around and walk home. The trick is the every day part. You cant run everyday, so the actual calories burned in a week is more. Slowly add a few minutes of running, and build up till you are running the whole way. Once you are running continously increase your distances. I found three, then six, then nine to be mental barriers, but breaking through them was a rush of empowerment. Once I ran nine, i realized I could I could run a half marathon, did that in january, and by febuary i ran a full marathon in Austin. Not very fast but I did it. The key is to go slow, slow. You want to train as much as possible but avoid injury at all costs. I only run every other day. I am not saying you should try for a marathon in a year, just that its possible. You can do it, just take it one step at a time, and do it.

Stay with it, my friend has just started out, and he is a lot slower than you. It is all about time, you have got all your life to get faster and fitter. I personally started out at 266lbs, and 18 months later, I can do a sub 19min 5k. Patience. Good luck

Thank you all for the great feedback and encouragement. My goals are not to lose weight. Now dont get me wrong if it is an unfortunate side effect, I wont be sad.

I've been running 8 months, lost 55 #'s my diet hasn't changed much as far as total calories. I may be eating less fatty food and more fruit and veggies but total calories about the same. Imagine how much I would have lost if I wasn't running