Calling all runners...

[MadMonkeys]

...for some advice please.

I started c25k a couple of weeks ago and I'm actually quite enjoying it. I want to get fit and loose some weight. I'm 5'6 and 65kg so not massively overweight but definitely flabby and not very fit at all. I don't know any runners in real life so maybe you could help answer a few questions?

1. I've read that I should be able to hold a conversation while running... I could, after a fashion, but I do get quite out of breath by the last few running intervals (I'm only on week 2, so the intervals are only 90 seconds, like I said I'm not very fit!) - reassure me that's ok?

1. Am I being wildly optimistic that I will loose weight running for 30 mins 3 times a week once I've built it up?

1. How do I stop, erm, my knickers riding up my backside when running?! Or is that just me?

1. Any general tips on technique? I don't think I'm a very elegant runner!

Thanks

[uptheanty]

Sorry can't help, but shamelessly markingb

[uptheanty]

Place.

I'm 5.7 and am 70 kilo.
I've just started running 5 k 3 times a week.

Watching with interest!

[EarlGreyCuppa]

i did c25k at the beginning of this year and although i followed a program, ran 3 or 4 times a week, it probably took me longer than the 8 or 10 weeks of the program as described to reach the full 5k. Some days or weeks I would re-do to consolidate, otherwise I would have not felt fully "able" and confident to move on with the distances / times.

It's completely normal to be a bit huffy, slow down after the interval to recover your breath fully.

Like you, I started running to get fit, losing weight was just an added bonus. I lost half a stone in the first 2 months but have not lost anything since!

I like MASSIVE pants myself, to avoid wedgies...

I was recommended this book, entertaining and did offer some inspiration (but no, it hasn't spurred me on to run a marathon)
Running like a girl

Good luck with it, get togged up so you can stick with it during the winter months.

[EarlGreyCuppa]

ps that book of course has lots of useful tips etc. But one thing I'm a fan of is music or audiobooks - anything to distract from the pain!! And in the winter, I wear Hearmuffs to keep my ears from freezing off, an absolute essential.

[uptheanty]

I have Running like a girl!! I would also recommend it!

And no- I've not run a Marathon yet either!

I'm desperate to lose half a stone...

[GoodbyeRubyTuesday]

I'm on Week 5 although it's taken me longer than five weeks as I've missed runs due to illness. I'm so much fitter than I was. I found the 90 second runs really hard at first but today I ran for 16 minutes with only 2 minutes walking and didn't find it that hard. So don't worry about the breathlessness too much now, it'll get easier very quickly.

No idea about knickers, mine tend to stay in place. Maybe try a different style? You can buy special running ones but not sure it's worth it. I wear M&S cotton bikini ones.

I've got a really good book called Running well which is about avoiding injury but message seems to be not to worry too much about technique unless it is causing you pain. Personally I'm focusing on getting through the programme first then I will worry about technique.

There's a Couch to 5K thread somewhere which is good if you have more questions.

Sorry for the long post! :)

[TheLeastAccomplishedBennetGirl]

Hi there

I started the c25k in september this year

All 5ft 2 and 87kg of me

I don't think running the programme lost me any weight but it did kick start me into wanting a far healthier lifestyle. I was fairly active anyway, having done the 30day shred through the summer, but it was my lack of breath when running that shocked me too.

The pod casts whilst playing some pretty rough music at times, will give you some really useful tips on breathing and running style, a good one for me was to imagine you were running and walking behind a hedge and to stop you bouncing too much, a person on the other side of that hedge wouldn't be able to jelly which you were doing.

Also, if you haven't done so already, think seriously about going to a specialist running shop and have a gait analysis done and invest in the best shoes you can afford.

Wearing the wrong shoes can cause really serious injury.

Lastly, good luck and have fun!

I've just come back from a run, not using the podcasts anymore, but can do 4k in just under half an hour and loving my new energy []

[CooEeeEldridge]

I haven't done c25k, but do run. The thing is, once you are a 'runner' (and you will be, it'll creep up in you all if a sudden!) you'll be able to go further and faster so you'll definitely lose weight. And doing any excersise 3 times a week from 0 times a week will have an effect!


As for the pants thing, I wear things as all pants disapear with my massive ass! Little shorts things might work though?

No tips on technique, I like to think I look ok (and my times aren't too bad) but I have a distinct feeling I run like Pheobe from friends

[GoodbyeRubyTuesday]

Just found this extract from Running Well with some tips on technique.

[MrsSippie]

I did most of the c25k from about June onwards, but after about two months, just switched to the endomodo app and now run for about 30 minutes every other day. have done around 5k as my maximum, but have been signed up for two half marathons next year by my work tip: don't tell everyone how super fit you are . I still get puffed out at times and walk a bit if I need to. As for knickers - I don' wear any!

[EauRouge]

Big shorts. I get the Tesco no-VPL ones in a size bigger than I need.

I haven't lost any weight from running yet, but I have dropped a dress size.

Speed will come with practice, don't worry about being able to hold a conversation yet.

And don't worry about how you look. A flick through photos from any Parkrun will show you that everyone looks like a knob when they're running. Working on core strength is more helpful than worrying about whether you're doing it 'right'.

[Pan]

The 'running whilst able to hold a conversation' is a good judge. If you are too beathy to do this you are probably going too fast for you and you won't last - and it will be uncomfortable.
The weight thing - the saying is 'you lose weight in the kitchen, not on the track' which is simply a warning to not assume you can eat what you want just because you are running. Eating empty calories will just negate all your admirable work.

There is a point at which your body will readily start burning your fat quickly. For most people this is about 40mins running. Once you get there, then the weight will start dropping off (so long as it isn't being replaced by Mrs Thorntons..).

[Pan]

Oh missed OP - yes if your last intervals are too testy then slow down for them - they are meant to be testy but it's no good IF you are losing form and getting fed up with it. You will improve with practice.
And very yes to working on core muscles - abs, lower back mainly. This will help a lot with form and keeping you balanced instead of falling around like a foal. And keeping good form is efficient and less tiring!

IF you didn't know, 'the plank' or 'bench' is an excellent static exercise for this. Lie down on your front then raise yourself onto your elbows and form a straight line with your body from your toes up to your shoulders. Don't arch your back or sink down. Keep a straight line. And hold it........if you can hold for 30secs or so that is a good start.
Youtube is a good source of tips as well.

[MadMonkeys]

Wow, thanks everyone for your posts. I am running with the Robert ullrey podcasts which are helping massively. Ive got asics running shoes which are incredibly comfy. Thanks for all the pants advice!! I love mumsnet, I can't imagine asking that question in real life!

and I'm afraid i do run like phoebe from friends :)

ill get the books people mentioned, they sound good.

[MadMonkeys]

I decided to redo 'week 2' but the last two runs have killed my knees... I don't think it is just fatigue, they have been fine up until Friday, when the started to hurt during my run. Yesterday's run made them hurt a lot and they were very painful for the rest of the day. I think I will give tomorrow's run a miss and aim to run again on Friday. If they are not improved I'll go somewhere that does gait analysis to make sure I'm using the most suitable shoes.

The pain is on the inside of both knees at the front. Hope it's just that I pushed myself too fast and my knees (which have not been used to this sort of thing) need to take it more gradually. Any thoughts?

[TheLeastAccomplishedBennetGirl]

Morning monkeys

glad to see you're being so sensible about pain, I'll admit I used to try to shrug small pains and niggles off, but learned the hard way that is not the best thin to do.

In the early days of my running I had slight pain around my knees which my GP thought was ligament strain and advised strengthening exercises. Sitting in a hard chair, doing lower leg raises from the knee only. Do this wearing your heaviest shoes, or with ankle weights on.

I use these as part of my warm up now and finding the pain is much less of a problem.

Keep resting for a few days, and good luck!

[EauRougemasTree]

Yes, knee exercises can help. I did some of these when I first started running.

Don't assume strength training is for experienced runners; it can really help in preventing injuries and it will improve your running. Have a look for exercises online or try any exercise video with strength work.

Gait analysis is a good idea.

[loveableshoulder]

Re losing weight, at your weight running for 30 mins, with a warm up and cool down, will prob burn c.400 cals, which is depressingly easy to eat back without noticing, so you'd still have to be quite aware off what you are eating on run days.