Jump to content

Recommended Posts

I like a challenge. SO, I signed up for the Houston 5K challenge scheduled for January 2009, BUT there is a kick off party 5K run scheduled in September. Kinda the challenge before the CHALLENGE!! So, I'm supposed to start this weekend on a 27 week training regimen.

I NEVER in my wildest dreams would have thought I would be signing up to compete in a race. However, I am committed to my "new me" and I feel that accountablity is what makes me motivated and determined. Mind you, I am NOT a runner, I just re-started working out right before surgery in late March. So, I don't expect "record breaking" results, BUT I do intend to finish.

I will be posting some pix and news through out training right up to and after the races. Wish me success and endurance and strength and ...well you get the idea :D

Link to comment
Share on other sites

Congrats on signing up for your 1st 5K- I used to run them a few times a year but that was years ago... I too am just getting back into in and will be doing my first race since banding on Aug 16th!

Here's a great article about how to prepare for your first 5K-

How to Run Your First 5K

Judy Molnar still has the Popsicle stick she received for finishing her first 5k in 1996. "I remember I started giggling because at the time I was trying to lose weight and here they're giving me an ice pop," she recalls. Before the race she was overweight, out of shape and could barely climb a flight of stairs without losing her breath. Joining a gym and running a 5k were among her 1996 New Year's resolutions.

Now director of Iron Girl, Molnar, 41, has completed many more 5Ks since then, as well as 10Ks, marathons, triathlons and even an Ironman.

Angel Bell, 36, of Rahway, New Jersey, was intimidated by running. "I always wanted to run but never knew how to start," she says. Her opportunity came when a friend asked her to sign up for Running 101, a 12-week all-women program held by the Jersey Shore Running Club. She started slowly, walking a few minutes, running one minute, and then walking again. Each week she walked less and ran more until she gradually found herself running 30 minutes.

The program culminated in a 5K. "I had tears streaming down my face when I approached the finish line. People you don't know are cheering for you," says Bell. "Now I'm hooked."

As Molnar and Bell's experiences prove, taking small steps is key to successfully (and safely) accomplishing an athletic goal when starting from scratch. At first the idea of going from coach potato to Energizer bunny may seem impossible, but with determination and help from others you'll be surprised how fast the transformation will occur. Although the following guide for newbies focuses on running a first 5K, it can help anyone determined to start a journey toward a more active, healthier and happier life--no matter what the sport.

The First Step

If you're starting from zero, any first steps, no matter how few, are steps to a healthier, happier you. Regular aerobic exercise will not only help you lose weight and improve cardiovascular health, it will also help reduce stress, boost your energy levels and instill a sense of overall well-being.

Before beginning an exercise program, you should check with your doctor. "You want to make sure you don't have any health issues when you start," cautions Jim Fraser, a Washington D.C.-based coach for the Leukemia & Lymphoma Society's Team in Training. Knowing you've ruled out potential medical problems will help you start with confidence.

Overcoming mental hurdles--fears about being too out of shape or too slow--is the hardest part of getting started, says Jonathan Cane, a running coach for Brooklyn-based JackRabbit athletics store. "When we have meetings for prospective participants in the beginner running program, I ask the group, 'Who's afraid they'll be the slowest?' Inevitably, half of them raise their hands. My response is, 'You can't all be right, and who cares if you are?' " It helps beginners to see that others are just as self-conscious as they are and that they share the same doubts about whether they can become "runners," Cane explains.

Mental hurdles can be more overwhelming than physical ones. Molnar says many women new to running are discouraged by preconceived notions of what a runner should look like. They feel they could never be a runner because they don't fit the stereotype. "Not everyone is super fit," says Molnar. "Runners come from all walks of life, sizes, shapes and colors." Oprah Winfrey, for example, inspired thousands of women after she finished her first marathon.

If you have doubts, stand along the sidelines of any local 5K and observe the wide range of women who participate. You'll see teenagers and grandmothers, women from sizes petite to plus.

Having a support system, whether it's a friend, family or running club, can make training less daunting and ultimately more rewarding. Fraser says Team in Training is successful because people find motivation in groups. "You're there to reach your goal and help others get through it."

Molnar adds that meeting new people with similar interests helps keep motivation high and making a commitment to a group makes you feel more accountable. To find a group, she recommends tapping into your community. "Most local YMCAs will have a walking or running program, as will local running stores. Many charity races like Race for the Cure also have team training programs."

Start Slowly

Whether you're training alone or with a group, the key is to start slowly. Jenny Hadfield, a Chicago-based running coach tells beginners, "Start where you're at rather than where you want to be."

Beth Swierk, 28, a radio show producer in Chicago, heard Hadfield speak on-air and something she said stuck with the longtime walker: "Run until you're tired, walk until you're bored." Beth thought the concept sounded easy enough so she went out and did just that. "I could walk ten miles but never had any interest in running. But I followed Jenny's advice and started running one block or one minute." Last June Beth joined a ten-week training program at Chicago Endurance Sports and in three months she was running three 12-minute miles without stopping.

If you're starting off at square one--you've never run or you've been inactive for quite some time--give yourself eight to 12 weeks to build a base. Begin by going on a brisk walk so your body gets used to physical activity. Then progress to a walk/run. Try walking three minutes and running 30 seconds to one minute for a total of 25 minutes. Eventually shift to a run/walk with three minutes running and 30 seconds to one minute of walking. Gradually run more and walk less until you're running a full 30 minutes.

When you're first beginning, it's important to run at an easy pace. You should be able to converse comfortably. Hadfield tells people to try the "talk test." If you can't say a word without gasping for air, then dial down the intensity.

As with starting any new activity, the first few weeks are always the hardest. "The first three weeks are about making the effort to just get your run or walk in," says Hadfield. "By week three you'll feel 100 percent better."

Rest is equally important and always scheduled into training programs. Cane says that once he gets newbies running, sometimes the hardest part is convincing them not to overdo it. "I get a lot of people who want to do more than I ask of them. They're the ones who get hurt." Doing too much too soon is the number one reason many people quit workout routines or training programs.

5K Training Plan

Having a race goal keeps you motivated and gives your workouts purpose. "There's something about an entry form that makes you accountable," says Molnar. "Once you sign up, it's amazing how that enthusiasm comes out." Ask the staff at your local running store to recommend beginner-friendly 5Ks, often advertised as "fun runs," and include run/walk categories. "Your first race should be something that builds motivation," says Fraser. "You don't want to get so discouraged that you don't run again."

The following training plan will prepare beginners to finish a 5K comfortably. Perform the workouts three times each week, with at least a day between workouts. Be sure to begin each workout with a brisk five-minute warm-up walk.

Week 1: Walk 20 to 30 minutes.

Week 2: Alternate walking 3 minutes with running 30 to 60 seconds for a total of 20 to 25 minutes.

Week 3: Alternate walking 2 minutes with running 1 minute for 24 to 30 minutes total.

Week 4: Walk 1.5 minutes, run 1.5 minutes; walk 3 minutes, run 3 minutes. Repeat three times for 27 minutes total.

Week 5: Run 3 minutes, walk 1.5 minutes; run 5 minutes, walk 2.5 minutes; run 3 minutes, walk 1.5 minutes; run 5 minutes, walk 1.5 minutes; run 5 minutes, walk 2 minutes--for 30 minutes total.

Week 6: Two days this week, alternate running 5 minutes and walking 3 minutes for 30 minutes total. On day three, run 8 minutes and walk 5 minutes twice for 26 minutes total.

Week 7: On day one, run 5 minutes, walk 3 minutes, run 8 minutes, walk 3 minutes, run 5 minutes--for 24 minutes total. On days two and three, run 10 minutes, walk 3, run 10 for 23 total.

Week 8: Run 25 minutes.

Week 9: Run 28 minutes.

Week 10: On day one, run 30 minutes. On day two, run 31. On day three, run 5K.

Right now I am in week 3 of my training- it's been hard but I think I am doing OK... Again good for you for taking this big step in making exercise a priority!! Keep us updated on how things are going!

Link to comment
Share on other sites

i'm so proud of you both, and thanks mamamichelle for posting that great article. It really makes fitness obtainable for anyone!

Link to comment
Share on other sites

Aaaawwww, Thanks ya'll! I'm so happy for you too Michelle and Lynzz you are both taking on challenges for the first time with your new band, congrats to both of you! I can't wait for our band camp to finally see and share stories with everyone!

I am happy too! I love being able to challenge myself to these physical activities. There is a big marathon that happens here in October, I will run the 5k then!!

I also considered the Avon Walk For Breast Cancer. Its like 39 miles in 2 days, I think it is in LA on September 13 & 14th. Anyone else planning on doing this?

Here is a link to it: Avon Walk for Breast Cancer - LA

Link to comment
Share on other sites

What a great thing for you to do! I can't wait to hear all the details. :D

Link to comment
Share on other sites

That is so inspiring! I definitely want to take up jogging soon, but I've always put it off because it was uncomfortable for my large chest. I always used that as an excuse! Well, not anymore. I found a website that makes sports bras for large chests and it should be arriving soon! I'm no where near entering any races, but maybe next year! Good luck with yours!

If anyone is interested in that site, click HERE

Link to comment
Share on other sites

Hey Julie!

I hear ya on the extras in the water!! hehe Things are really well with me. I started adding in abs on Monday to my workouts and I am feeling great!! I started a boot camp at the gym that I have been going to and I am LOVING it!! Sore, but a good sore. How are things going with you? I am getting into clothes that I was wearing before I had my 2 year old. YEAH!!! It has been slow, all of last month I went up 4 and down 4 but since i started the extra exercise it has shown on the scale in a good way. ;)

I have been a little scarce on here just because I don't need the added drama that hopefully got cleared up . :rolleyes:

Good to hear from you!


PS I also started taking these Access bars from melaleuca and they turn stored fat into fuel. It blocks Adenosine (a natural by-product that slows fat-burning) and gives your greater endurance. At least that I what I have found. I also like that it doesn't have high fructose corn syrup as the main ingredients as a lot of other protein bars..If anyone has questions about these bars let me know and i will be happy to tell you.. ><'

Link to comment
Share on other sites

:lol2: OMG!  I think you have earned the name "crazy!"  I am proud of you.... but still think your are crazy!
Link to comment
Share on other sites

You guys are hilarious! Thanks for the tips and motivation. Trust me weighing in at 240, I don't look like -or feel like- a "normal" runner, but I'm in it for the fun and experience.

I'm glad to hear you are doing well Brooke, I would like more info on those bars. I'm so happy for your progress! And thanks Alana for the tips on bras, I was at Target looking for some today, and thought " I need to come out with a bra line for women like me" Needless to say, I didn't find anything, so I will look into that link. And Paula, you are always making me laugh! I know what you mean, but, I figure that I was/am crazy enough to gain as much weight as I did BEFORE I took action and finally went through with the surgery - so what the heck!

Well talk soon, ya'll take care :D

Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
  • Create New...