Jump to content

The Couch-to-5K ® Running Plan


  • Please log in to reply
66 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 Crap Napper

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 Feral-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 9ferals

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

 

Natural pain relief in the early stages of labour

While managing labour pains on your own can be daunting, there are a number of natural pain relief options to help you cope until you are admitted to hospital.

Chinese woman gives birth to quintuplets

After six years of trying for a baby, a couple’s dreams have come true many times over after the mum gave birth to quintuplets this week.

Five-year-old shoots nine-month-old brother dead

A nine-month-old baby boy died on Monday after he was shot in the head by his five-year-old brother in their grandfather's home.

'Is that baby yours?'

She is my daughter. I gave birth to her. I nurse her. But she doesn't have any of my genes.

Episiotomy in childbirth: not just 'a little snip'

Episiotomies have a place in maternity care – and can occasionally save lives – but should not be performed routinely.

Toddler aggression not caused by language delays after all: study

The logic was that children who don’t have the language to fully express themselves will lash out when they’re misunderstood. Not anymore.

Why we chose to adopt a child with Down sydrome

Everyone in foster care (and really in life) has something that makes them more vulnerable. We just know what our son's is.

Object of desire

Curvy mums make clever babies

Scientists appear to have discovered why women have evolved to have more curves than men – shapely thighs and bottoms lead to healthier babies.

'We'll make sure they know how much she loved them'

A first-time mum will never get to hold her four newborns, dying shortly after giving birth to the quadruplets.

The baby names NZ knocked back in 2014

A New Zealander has tried to name their baby Senior Constable but didn't get away with it - and numbering children is also a no-no.

How can you go into labour without knowing you're pregnant?

For most of us, the idea that a woman could carry a child to full-term without knowing she is pregnant is mind-boggling.

Will you get to the hospital in time?

Worrying your baby will be delivered by the roadside is a common concern for many mothers-to-be. So how likely are you to be caught short?

Video: Funny 'Lips Are Moving' parody just for mums

Meghan Trainor's song 'Lips Are Moving' was already a hit, but now it's been turned into a hilarious parody that is set to be very popular with frustrated mums everywhere.

Out with the clutter

Decluttering by the numbers: take the 30-day challenge

Forget the 5:2 diet - Twitter's 30-day declutter challenge will have your house back in shape in no time (well, a month).

Parents, don't be too hard on yourselves

We need to stop damning parents of today, and embrace their appetite for knowledge instead.

Is my baby normal?

There are chubby Buddha babies and there are thin, smaller babies. Neither are right or wrong, they are all 'normal'.

When an older sibling starts school

When one child goes to ‘big school’ and leaves the other behind, it can cause deep upset. Here's how to make the transition easier.

Stray cat saves abandoned baby

They say dogs are man's best friend, but one cat has proven felines can be just as devoted to their human companions.

How strangers are helping a mum's wish come true after her death

A mum of five, Liz Marquez wanted to breastfeed her premmie son for a year. So when she passed away suddenly, her friends - and strangers - stepped in to help.

Win an Octonauts prize pack

To celebrate the launch of Octonauts Live! Operation Reef Shield, a spectacular underwater adventure live on stage, we are giving away an amazing Octonauts prize pack to one lucky fan.

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.

 
Advertisement
 
Advertisement
 
 
 

What's hot on EB

Stars help save choking babies

It's an important lesson to learn, but one that busy new mums and dads might overlook until it's too late.

New Girl star Zooey Deschanel pregnant

Actress Zooey Deschanel is expecting her first child with her producer boyfriend Jacob Pechenik.

16 times 'dad reflexes' saved the day

Of course, in some cases they may be the ones who actually got their child into a precarious position in the first place, but we'll ignore that for now.

Couple's 'non-traditional' pregnancy announcement goes viral

Knowing you are not the father of your pregnant wife's baby would usually indicate a rocky relationship ahead for traditional parents.

The trials and tribulations of identical triplet newborns

Pip Donnelly is still playing spot the difference with her newborn identical triplets, Isabelle, Georgina and Frankie.

Win an Octonauts prize pack

To celebrate the launch of Octonauts Live! Operation Reef Shield, a spectacular underwater adventure live on stage, we are giving away an amazing Octonauts prize pack to one lucky fan.

Earthquake baby thriving five years on

Jenny Alexis is lucky to be alive after spending four days buried in the rubble of the 2010 Haitian earthquake, but now she's a thriving five year old.

Please don't say I'm lucky because I was adopted

On the one hand I was having a regular life with friends and sports and sleepovers and school. But I was also always wondering: Did my mother love me? What was wrong with me?

An open letter to non-parents who offer advice on child-rearing

Kitty, when you’re the parent of my child you’re welcome to wade in with an opinion – but until then, I’d prefer you to have a supportive ear and a glass of wine ready.

Couple arrested over baby gun video

A US couple faces charges after investigators say they found mobile phone videos showing the woman's 12-month-old daughter putting a handgun in her mouth.

NSW Health dumps 10-year limit on frozen embryos

A 10-year time limit on storing frozen embryos that were created with donor sperm has been dropped by the NSW government.

How my happy-go-lucky husband became a monster

Sharan Nicholson-Rogers watched her husband change from a happy-go-lucky police officer into an unpredictable man prone to violent and emotional outbursts.

Dads-to-be experience hormonal changes, too

Dads-to-be experience hormonal changes in line with their pregnant partners, a new study shows.

'They were just doing their job': mum of toddler killed in police chase gone wrong

"They were just doing their job. I feel so sorry for them. It is all just too sad."

Miscarriages to be formally recognised by NSW government

Women who miscarry will be able to obtain an optional "recognition of loss" certificate as a formal recognition of their often heartbreaking loss.

Cafe cubby house 'too noisy' for neighbours

Teenage parties, domestic disputes, or raucous late night pubs are the things that usually come to mind when you think neighbourhood noise complaints.

Dad films baby playing with snake

Most parents would not consider a snake an appropriate playmate for their baby, but a US dad who filmed his daughter playing with a python has defended himself against criticism.

Clever breastfeeding products

Check out this range of products designed to help make your breastfeeding journey more enjoyable, manageable and convenient.

Win with The Boxtrolls

To celebrate the release of The Boxtrolls on 3D Blu-ray, DVD & Digital with UltraViolet, we're giving you the chance to win a Boxtroll stationary package and DVD.

 

School Term 1

Get after-school care sorted

Wait lists too long at OSHC? Use www.findababysitter.com.au to meet local nannies now.

 
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.