If you’re a runner…..

[Hamsterwheel21]

I’ve recently lost 3 stone slowly and steadily. Still have 4-5 stone to lose though 😳 I’ve been doing 10k daily steps for about 6 months.

Today I downloaded Couch to 5K app and did Run 1 week 1. I really want a longer term goal of doing a 10k - there is one locally on my birthday in 20 weeks. I know it’s not a huge achievement as thousands of people do 10k’s but to me it’s would be the best birthday present I could give to myself (after seriously neglecting my physical and mental health for a whole host of reasons)

would it be realistic to do it the 9 week C25K programme and get up to 10k in the following 11 weeks if I followed the plan (and didn’t get injured)

YABU - no this isn’t doable
YANBU - yes you could do 10k in 20 weeks

Yes it's definitely doable in that time frame and I have to say I think it's an excellent birthday present to yourself!

Taking up running is the best thing I ever did, I'm off antidepressants, more confident and happy, and a much better person all round for my family and friends.

My best advice to you is that you WILL lose motivation, you'll have days where you really cannot be arsed to do your run but someone told me a few years ago that motivation doesn't come before you do something, it comes after you've done it. So you have to do the thing when you don't want to in order to be more motivated. I always think of that when it's raining, I'm tired and fed up - I usually tell myself if I'm drained ill do a shorter run but all I need is to get myself out the door and usually end up feeling better after.

someone told me a few years ago that motivation doesn't come before you do something, it comes after you've done it

totally this.
there is nothing better than the feeling of achievement after a run.

Yes, the first time you do it in the rain
The first time you do it and it's cold.
The first time in the dark.
The first time in hail and wind.
The first time there's actual ice on the ground.

You get a massive buzz of achievement.

I never, ever thought I'd be the kind of person who went running in all weathers, but I have become one. Even when you get back and you're skin turns red cos it's so cold. This is the best time of year, before it gets too warm to run.

10km in that time frame is doable! Go for it!
Even if you need to walk it, I'd still enter. You can probably walk 10km now; it's just a case of steadily building up the run distance. Keep it slow paced, don't run too fast (always try to chat which keeps your speed in check), go to Parkrun...have fun!

I like running in the rain.
the wet air feels really good in your lungs.
plus fewer dogs.

I did couch to marathon in 6 months so yes, more than doable!

Make it a habit and don’t dwell on the runs you hate. Most importantly, don’t compare yourself to others. Good luck and have a blast!

Definitely doable. I think there is an app or programme to follow once you’ve finished the couch to 5k to get to 10k. The couch to 5k got me into running, I’d tried before but given up as it was too hard, but as it was gradual it really worked.

enjoy your running and get that 10k booked.

Even when I ran a lot faster than I am now, I still may have walked portions of a 10k. Definitely look at Jeffing.

I haven’t RTFT, but make sure you get a good quality bra.

The larger the field in a 10km, the more chance there will be more people walking. I've done small one before where I ran the whole way but was still one of the last to finish.
30 mins for a 5km is a pretty good time in my book. I've had periods where I ran very consistently and was a healthy weight and only just cracked it. Some people are built for endurance running, some of us aren't :-) but I still enjoy it.

I like a good strong sports bra. Mine comes from M&S and zips up the front. No wobble at all. Same style as this one. https://www.marksandspencer.com/extra-high-impact-non-wired-sports-bra-a-e/p/clp60483515#intid=plpnav_pid_pg1pip48g4r3c1 £25.

Mine is similar from M&S, different colours though. It has a larger cup size, but stops the wobble. The clasps with the zip are fab, and the design means the zip is away from the breast.
It's fantastic.

Go to a specialist running shop for the trainers; being heavier and building up to hour+ runs, a well fitted pair will help ward off niggles.

Good sports bra is a must.

It's worth having a sports watch too. Garmin is a good value, practical brand (others avaliable). I'm currently working on a training plan on my watch with the sessions on the screen, and it instructs based on heart rate/ time/ distance which is useful. When doing out and back routes, pre-programming the distance to know where my turning point is is very useful. They're also good for getting objective information on pace/ heart rate so you can see how much effort you're putting in (and if you need to back off). I like to record my runs in a book so I can see progress and patterns, and refer back to routes. Watches are quite easy to get second hand particularly since Garmin has a newish entry level of watch.

C25k is the hardest stage of running- I first did it post-baby, and was back on it this time last year due to injury recovery and in 12m I've gone from wk2 of C25k to Jeffing a marathon in a "running" time. Originally it took me a while to get to 5k (mostly to do with a young baby, winter illness and starting a new job) and then I signed up for a 14k fun run intending to run/ walk and accidentally ran it all and got talked into a HM in a post run high. They were 3 & 6m after completing C25k and there were lulls in that time.

Once your body is adapted to running for 30 mins, it's relatively easy to add time/ distance on. Just use a proper training plan that considers rest weeks of reduced time on feet. Also have a gentle week just before the event.

Don't save parkrun until the end, you can walk, run/ walk, run as you need and it's a good introduction to organised events.

Warm-up and cool down. I stretch off on the doorstep after the run. Warming up is gently using a range of movement to prepare your muscles. There's loads of 5 minute videos on youtube.
Strength work is also helpful at warding off niggles. Fortunately that doesn't have to mean special body building sessions at the gym; short frequent body weight sesions/ yoga/ pilates all help. Even just building some exercises into your warm up/ cool down routine for a few minutes can help strengthen weaker muscles without too much additional load of time and effort.

It is a sensible, acheivable goal that can be met with a well planned schedule, basic gear, and a determined but open mind. Good luck!