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Run / walk exercise: COUCH-2-5k

colorado_momcolorado_mom 9793 replies85 threads Senior Member
edited September 15 in Parent Cafe
Autumn is a nice time to run, so I thought I'd start a new thread for people considering a new walk / run hobby.

The basic idea is to do intervals of short (1 or 2 min) of walk/run. (Honesty I was so out of shape that I started with 30 second intervals). You don't need to use this exact program. It is easily adaptable. Here is a link.
http://www.c25k.com/
edited September 15
65 replies
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Replies to: Run / walk exercise: COUCH-2-5k

  • itsgettingreal21itsgettingreal21 409 replies6 threads Member
    C25K and C210K are the best. Highly recommend. I was not athletic growing up and could not run a mile, even as a kid. I started and stuck with C25K so I could join my friends who liked to do 5Ks. Then I kept going. Ended up able to comfortably run half marathons within a year. C25K will make a runner out of anyone who sticks with it.
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  • FallGirlFallGirl 8648 replies28 threads Senior Member
    I did not do C2 5K, but a local running club has a walking and running training program for women. I started in 2016 in the walk/run interval group which is very similar to C2 5K. I am a great fan of walk/run intervals for both beginners and more experienced runners.

    If you are interested in fitness, the C2 5K program is a great way to get started.
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  • austinmshauriaustinmshauri 10211 replies394 threads Senior Member
    What types of surfaces are you all running on? How do you protect your knees?
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  • showmom858showmom858 3293 replies16 threads Senior Member
    My H and I started taking longer walks during Covid and now walk or hike 5-7 miles 6 days a week. We are able to do many walks in our area to the beach and all of these have decent size hills so we get our cardio too during our walks. We have also started eating small healthy dinners after our nightly walks.. We have both lost weight and feel much healthier.
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  • itsgettingreal21itsgettingreal21 409 replies6 threads Member
    I run only outdoors, both pavement and trail (using different running shoes - trail or regular) The treadmill, besides being terribly boring, always messes with my knees. Get good running shoes and a good fitting. Helps prevent knee issues.
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  • KnearSeattleKnearSeattle 138 replies5 threads Junior Member
    I'd like to give this a try once our air quality improves. I tried it a few years back but didn't persist. I really need to step up the exercise, what with no walking commute or classes at the gym.
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  • colorado_momcolorado_mom 9793 replies85 threads Senior Member
    "What types of surfaces are you all running on? How do you protect your knees?" - @austinmshauri - The lake trail where I do my 5k runs is about half pavement / half hardpack dirt with a bit of gravel. It's in CO, so the dirt part is almost always dry and sometimes very hard.

    When I started in 2017, I skewed my running to the dirt section as much as possible to make things easier on my newbie runner knees. Still in the beginning sometimes my knees had small pains - not enough to be annoying, but it was a concern. I actually bought a new, not pricey pair of sneakers that allowed extra thick socks. After a few months, my two kids gave me Mother's Day money to buy a pair of good pair running shoes.... they joked one shoe from each of them. I joked back that a running bra would have been a cheaper way to split a left/right gift.

    I am really leery of injury, and I always erred toward cation. Once in a while I do get a left knee pain (which moves around to different places, so probably muscular?). I take a few extra days off. Oh, and mostly I avoid running 2 days in a row to minimize impact to my aging body.

    Note - My "running" speed if fairly slow, very weather dependent. Although I try to improve my time, the main goal is to just DO IT. No matter how slow (even if walking) I figure "it's better that sitting on the couch eating cheetos". (I actually don't eat cheetos, but it's a phrase I once heard and like).
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  • FallGirlFallGirl 8648 replies28 threads Senior Member
    I run on streets, paved paths and sidewalks. I have a treadmill I run on in bad weather. At 63 I have been running for 4 1/2 years with no knee problems (knock on wood). I love the idea of trail running but I don't have great balance and do have proprioception issues so it's not the activity for me.

    I second (third?) buying good running shoes and getting them properly fitted. Also stretching. I practice yoga which is a great compliment to running (many of the suggested stretches for running are yoga poses with different names).

    Good luck! Stick with it!
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  • austinmshauriaustinmshauri 10211 replies394 threads Senior Member
    You guys are very helpful. I appreciate all the suggestions.

    @abasket, How do I find a good running store? I need one that carries an actual size 11, not the poor excuse for shoes that many brands call 11.
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  • deb922deb922 6648 replies209 threads Senior Member
    edited September 16
    @austinmshauri i would google running stores near me. If you gave us an idea of where you live, we can hopefully give you an idea where to go.

    I like to give my business to my LRS (local running store) but if it’s not convenient for you, I suggest road runner sports. That’s once I know what size and type of shoe I need. A good shoe fitting is very important imo

    Road runner sports customer service reps are very helpful. They can recommend a shoe if you have some idea of what you need. The most important thing is getting the correct size

    For instance I wear a street size 6, a 7 in athletic shoes but a 7.5 in my preferred running shoe Brooks Ghost.
    edited September 16
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  • austinmshauriaustinmshauri 10211 replies394 threads Senior Member
    @deb922, I would be happy to travel anywhere in the NY/NJ/CT area for a good pair of shoes that actually fit.
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  • RockySoilRockySoil 256 replies2 threads Junior Member
    I second the the suggestion to get a professional fit for the first pair of shoes, especially to know whether you need a neutral or stability shoe. Like @deb922 I am also a fan of Brooks Ghost shoes. Running with good shoes will build up/strengthen your knees if you don't push yourself too fast.
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  • ClassicMom98ClassicMom98 753 replies1 threads Member
    edited September 16
    @austinmshauri I also definitely recommend going to an actual running store for your first shoe fitting. But, if they don't have a size 11 in what you need, they can order it for you. They might even be able to ship it to you. I used to order from RNJ sports - a LRS in the DC area. However, I am 5 hours away. They never had what I needed, so they would have Mizuno ship it directly to my house at no cost. Our LRS never has my 10.5s in stock (I also wear Brooks Ghost now), but they will order them for me and call me to pick up when ready.

    I try to throw our LRS some business once/year, send my kids there, as well as any newbies. However, I need shoes so often, I need something cheaper. I recommend runningwarehouse.com over road runner sports, though I will sometimes go to the latter if they have a sale. Running warehouse tends to have better clearance/sales, though even they are becoming harder to find. They do have free shipping though, which is fantastic.
    edited September 16
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  • MaineLonghornMaineLonghorn 42863 replies2307 threads Super Moderator
    Oh, gosh, please don't go to Dick's!! You need professionals to help you.
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