Jump to content

The Couch-to-5K ® Running Plan


  • Please log in to reply
67 replies to this topic

#1 Zephie Chugger

Posted 24 January 2013 - 07:38 AM

Has anyone used this plan?

Thoughts?

As a over weight lady hoping to shift a few kgs and get fitter would you recommend running?

#2 Georgie83

Posted 24 January 2013 - 07:44 AM

I am in week two, and have found it pretty good so far! I haven't done any running for about 2 years, so I liked the way it eases you into it.

It's so easy, just put on your music and it tells you when to sart running, and when you're half way so you know to turn around!

You only start running for 60 seconds at a time, so if your Dr says it's OK for you to jog, it's free so you might as well give it a go!

#3 ~polly~

Posted 24 January 2013 - 07:48 AM

Do it!  Ive been using and its great.  Ive never been a runner and Ijm finding it easy to progress up the stages.

#4 Schnitzelvonkrumb

Posted 24 January 2013 - 07:49 AM

I did this 2 years ago, and it was great. I went from not being able to jog around the block to running 10kms at a good pace inside 12 weeks. BUT, there was a big downside. I should have taken it MUCH slower, because I ended up rupturing a disc in my back from the repetitive pounding . I just got such a high from achieving something I never thought I could do, that I wanted to do it more, and more, and go further and further. I loved the changes in my body and health, and ignored the warning signs my body was giving me.

Two years later my back is almost better, thanks to heaps of intensive pilates, guided by a physio, and I may even try running again. BUT, I really think there is more merit in triathlon type training than running, because you will have a much lower chance of injury than with just running alone - especially if you are carrying extra weight. For what it is worth, I didn't do C25K to lose weight - I was 58kg and 162cm tall, and had previously had no injuries - I did it for fitness.

#5 ChunkyChook

Posted 24 January 2013 - 07:50 AM

LOVED IT! I was amazed that I could actually run/jog for longer than 60 seconds as I strugled at the beginning. Was well worth it.
I am going to do it again when I have the time to commit to it and hopefully keep with it after I finish.



#6 Pompol

Posted 24 January 2013 - 07:55 AM

I've done it to regain fitness after injury/babies a few times. Love it. As a PP has suggested, absolutely stick to the schedule though. Building up to 5ks in 9 weeks is challenging enough to your body, if not cardio wise for you it will be on your muscles/joints, so even if you're a bit addictive and get super enthused and want to do more than prescribed, don't ! Or cross train instead, ie no running, do something else.

#7 emma_jean

Posted 24 January 2013 - 08:52 AM

I tried it before, and ended up with shin splints. I think I'll try it again when I am less overweight.

#8 Chief Pancake Make

Posted 24 January 2013 - 08:58 AM

I did it just to prove I could.  I hadnt run more than 50m since I was a child cos I hate running.   In 7 weeks I got to 5ks and proved I could,I also proved I still hate running.

#9 MegzG

Posted 24 January 2013 - 09:05 AM

i'm doing it now, i'm up to w8d2 and it has taken me alot longer than 8 weeks as i'm doing it at 4am before work which is a struggle to get up, but trying to do it 2-3 times a week
i'm so proud of myself, i have attempted it a few times before and never got past about w4, but i'm now up to 28 minutes running.
i'm slower than the time/distance recommendations but last run i did about 3.9km in the 28 minutes so will take me a bit longer than 30 minutes to do the 5km but hopefully i will get it if i keep going.

#10 DandS

Posted 24 January 2013 - 10:42 AM

Do it! I did the C25K about 18 months ago (started it to try lose 5kg of weight that had crept on - I was still in healthy weight range, just not happy with weight), and I loved it (and lost about 12kg in the process!). I stuck to the program and felt such a sense of achievement each week when I was able to complete it.

I really love running now, and since completing it have been in several 5 and 10km fun runs, completed my first half marathon in October, and am now training for my second half in April.

Edited by DandS, 24 January 2013 - 10:43 AM.


#11 emma_jean

Posted 24 January 2013 - 10:49 AM

Can I ask - those who have done it successfully - how much extra weight were you carrying at the time?

#12 MsDemeanor

Posted 24 January 2013 - 11:48 AM

I have just finished week four  - Emma Jean this is the running I do! I am at least 25-30 kgs overweight.

I love it!

#13 MsDemeanor

Posted 24 January 2013 - 11:49 AM

I run on an oval Emma, maybe try that if you got splints from running on the road?

#14 emma_jean

Posted 24 January 2013 - 12:33 PM

Yeah I was running on the road so might try the oval, thanks original.gif

#15 Canberra chick

Posted 24 January 2013 - 02:01 PM

I did it and it was great. It really kick started weight loss and I did two fun runs late last year. I still run, but find for time and my 'groove' 4 km in 20 minutes suits me better nowadays, so I do 4km three times a week.

I was carrying an extra 10kg when I started. I had been doing sport before, but nothing that required me to run long distances.

#16 Libertine

Posted 24 January 2013 - 02:09 PM

I'm doing it just now. Did week 5, day 1 this morning. I started from zero fitness and am about 6-9kg over my happy weight.

I think it's excellent. I actually look forward to going out and doing it.

IMO i think it really ramped up a notch in week 4 and 5. On Saturday I have to run for 8 minutes!!! Saying that I have completed every run so far so no reason to think I can't do it lol.

Go for it OP! Running is such an excellent way to burn calories and it makes you feel GOOD.

#17 Zephie Chugger

Posted 24 January 2013 - 02:09 PM

Thanks ladies, I think I'll give it a go when school goes back and will have a little bit of time.

#18 Moo point

Posted 24 January 2013 - 03:12 PM

Just adding I did it about 4 years ago. Have always hated running, and hadn't run in about 17 years (since they forced us to do it at school). I started in January and did the City 2 Surf in August with a friend of mine, 14km in just under 2 hours. I was pretty stoked original.gif

I can't remember weight, I think I was about 94kg (about 20kg over my ideal for my height/frame), and got down to around 82kg. I definitely lost a couple of dress sizes and gained some muscle, too. I used to put music on my iPod that fit within the 30 min program so I could run to my own music, then once I got past the last week I just chose whatever music got me in the mood.

I am back around 85kg, have a 7 month old DS, and am thinking of doing this again once my body has healed properly (my knees, back and feet are giving me a bit of grief, not to mention the old pelvic floor).

Best of luck!

#19 *Lib*

Posted 24 January 2013 - 03:15 PM

I did week 1, then moved onto week 2, struggled a bit with week 2, (I am seriously unfit) so I am back on week 1. I feel so good when I have finished. I run at the gym, on a treadmill, and I have tunes in the background.

#20 monet

Posted 24 January 2013 - 03:33 PM

I did it last year, for fitness though not weight loss.  I hadn't run properly since high school...and I'm 48 now...so was fairly skeptical but I found the program reasonably easy to complete.  I have done a few 5km fun runs since and aiming for a half marathon this year.  I am in Singapore so found the heat one of the hardest things to deal with.

Good luck with it!

#21 Leggy

Posted 24 January 2013 - 03:41 PM

Especially if you're overweight and not been doing much exercise, you should start out walking for 30 minutes a few times a week - I think they recommend for a month - before starting C25K. Also, if like me you try it a couple of times and have to keep stopping due to knee injury, despite following the program and not skipping ahead, get your hips checked - it turned out that my weak hip muscles were requiring my knees to do too much work, so they got very unhappy with me. I'm in the process of fixing that up now so maybe this will be the year that I will *finally* get to 5km!

Like some PPs I never imagined that I could run, let alone enjoy it. It's the most amazingly good feeling to find out that actually you can. That's probably worth more than any weight loss.

#22 minxy07

Posted 24 January 2013 - 10:06 PM

You can also try an app called ease into 5. Much the same except it uses the music from your iPod/iPhone and then just drops in when you start and stop.

#23 Lausii

Posted 25 January 2013 - 01:19 PM

I'm doing it. I still have another 30 kilos to lose to be in a healthy weight range. I started exercising slowly for two or so months. Got my fitness up a little. Have been repeating days here and there, and I also use it as a HIIT when on the x trainer. I'm currently at week 5, and have been repeating it for two weeks now. lol Time to stop freaking out and go to week 6.


#24 the wudges

Posted 25 January 2013 - 05:25 PM

I did it last year and loved it! I was about 10kg overweight when I started and lost 12kg in total (combined with the 12WBT program).

Week 5 Day 3 is a real milestone, but once you do it you will never look back original.gif

#25 9minutes

Posted 25 January 2013 - 05:31 PM

Love it!
It got me off the couch and into running 2 years ago, and I'm still running now.  Including races - 10k, 14k and half marathon last year.

But, start slow.  Really slow.  Don't worry if you can't do all the running intervals, do what you can and walk the rest.
And repeat weeks if you need to.
If you are overweight and unfit (like I was when I started) then you need to be cautious. I've had issues with my knees, hips and ankle since I started running, but a great physio has helped me get over those.
Make sure you have good shoes and a good bra - everything else is optional.

Enjoy!




1 user(s) are reading this topic

0 members, 1 guests, 0 anonymous users

 

Britain's youngest parents: mother 12, father 13

A 12-year-old schoolgirl and her 13-year-old boyfriend are believed to have become Britain?s youngest parents, after the birth of their baby girl earlier this week.

When Prince George met Bilby George

Prince George has met an Aussie marsupial named after him in his first official engagement in Australia.

Asphyxia link another piece of the SIDS puzzle

An Australian study has uncovered information which could lead to a better understanding of why babies die from Sudden Infant Death Syndrome.

Pregnant woman dies after doctor removes ovary instead of appendix

When a UK woman went to hospital suffering appendicitis, doctors mistakenly removed her healthy ovary - with tragic consequences.

The milestones I can't wait to celebrate

Nothing can beat the feeling of witnessing that first smile, first step and first word - but here's a list of 'firsts' I'm really looking forward to now.

How you develop in your baby's first year

Just as babies undergo rapid growth as they learn and change in their first year, we?re learning and changing quickly as parents, too. Don?t underestimate the developmental stages you go through when you have a baby.

Can you make your baby smarter even before birth?

A product new to Australia claims to help babies be born "as intelligent as possible", but not all experts agree on the benefits of educating babies while still in the womb.

How a mother's love helped unearth the skills of an autistic savant

Autistic savant Ping Lian Yeak, a prodigious artist who has had his work shown all over the world, couldn't have done it without the support and love of his proud mum.

Rescue dog Zoey and BFF Jasper star in adorable pics

Photographer, self-professed "crazy dog lady" and mum Grace Chon takes photos of rescue dog Zoey and her 10-month-old son Jasper together. The results are just too cute. See more on Instagram @thegracechon.

Download now: Essential Kids Activity Finder app

Got bored kids? Quickly find the best activities for kids wherever you are in Australia with the Essential Kids app.

A tiny heart: a baby?s death gives life to another

Simon Alexander Garcia lived only one brief hour. But somewhere, a little girl?s heart is beating today because of him.

Ear piercing: what age is best?

What is it that shapes our opinions on what?s an 'appropriate' age for our children to get their ears pierced? Parents share their views on how young is too young when it comes to piercing.

Why is childbirth still such a pain?

The options given to women to help them cope in labour have barely changed in years.

 
Advertisement
 
Advertisement
 
 
 

What's hot on EB

Ideas for recording baby milestones

Get the props, lights and camera ready to record the milestone moments in your baby's first months and years. Tip: set a reminder in your phone (or jot it in a calendar) to make sure you remember it every month.

From penis amputation to fatherhood

After a botched circumcision as a child, Mike Moore was left without a penis. Years later, and after meeting the right surgeon, he was able to become a dad - naturally.

Asphyxia link another piece of the SIDS puzzle

An Australian study has uncovered information which could lead to a better understanding of why babies die from Sudden Infant Death Syndrome.

Your baby's first shoes, made with your own hands

Imagine someone saying to you, "Your baby?s shoes are magnificent, where?d you get them?" And you reply, "Oh, these? I made them."

Mother bites off pit bull's ear to save toddler

What would you do if your child was being attacked by a vicious dog? One mother recently had to learn the hard way.

Couple dies 15 hours apart after 70 years of marriage

A couple who held hands at breakfast every morning even after 70 years of marriage have died 15 hours apart.

Behind the scenes of Kate and George's cuddly photo

Every face is partially obscured, but there's no denying the happiness and love in the faces of the royal mum and bub.

7 tips for a kid-free trip, not a guilt trip

Although I?m jumping out of my skin to take my child-free holiday, I?m dreading the goodbye. But I?m determined to make the most of it without tarnishing it with guilt or sadness about leaving the kids.

Your baby?s developmental roadmap

Caring for your new baby can feel like driving along a dark highway without a GPS: you know your destination ? a happy, healthy human being ? but you?re not sure whether you?re heading in the right direction.

Breaking out of the isolation of motherhood

There can be many reasons for mummy isolation ? and you don?t have to be a new mother to feel like you're often doing it all alone. Here, mums share their stories of feeling isolated, and what they do to try to break out of it.

The billionaire baby with $10,000 worth of prams

When money is no object you can go all out when it comes to baby transportation, as this billionaire socialite has shown.

Medication helps depressed mums to breastfeed

Breastfeeding mums are often told their medication may pass into their milk, but a new study suggests the benefits of taking antidepressants are greater than any risks to baby.

 

Free Printable Activities

Keeping little hands busy

Free printable acitivity pages like colouring in, cutting, word finders, mazes, maths activities and puzzles.

 
Advertisement
 
 
Essential Baby and Essential Kids is the place to find parenting information and parenting support relating to conception, pregnancy, birth, babies, toddlers, kids, maternity, family budgeting, family travel, nutrition and wellbeing, family entertainment, kids entertainment, tips for the family home, child-friendly recipes and parenting. Try our pregnancy due date calculator to determine your due date, or our ovulation calculator to predict ovulation and your fertile period. Our pregnancy week by week guide shows your baby's stages of development. Access our very active mum's discussion groups in the Essential Baby forums or the Essential Kids forums to talk to mums about conception, pregnancy, birth, babies, toddlers, kids and parenting lifestyle. Essential Baby also offers a baby names database of more than 22,000 baby names, popular baby names, boys' names, girls' names and baby names advice in our baby names forum. Essential Kids features a range of free printable worksheets for kids from preschool years through to primary school years. For the latest baby clothes, maternity clothes, maternity accessories, toddler products, kids toys and kids clothing, breastfeeding and other parenting resources, check out Essential Baby and Essential Kids.