Couch to 5K: A healthier year is underway

[ScienceGeekMum]

Through rain and snow and skies of grey
We will keep running the C25K
Though lack of sleep and time do test us
We wil not let excuses best us
For 2012 will be the year
For weight loss, fitness and good cheer
Nine weeks of running isn't that long
So come on ladies, get those running shoes on!

Welcome to all runners, joggers, speed walkers and waddlers! All levels of fitness are welcome here on the Couch to 5k support thread. For more information see the NHS website

Link to the old thread

It is rubbish Jnice, I'd be tempted to go at a different time of day to avoid the horrible man and if you see him coming run away . Is there not another time you can run without having to take ds with you? You must be working really hard to run with a pushchair! A slight incline kills me without pushing another person :)

Some more reasons for you...

Joint lubrication and increased range of motion for those of us with arthritis
Bone rebuilding for those of us with osteoporosis
Strengthening of abdominal muscles for those of us with lower back pain
Relief from constipation
A boost for our immune system
Improved sleep
Blood pressure controller

The psychological stuff is even more interesting. I have some study to do this afternoon and will have a look at my exercise resources while I'm procrastinating.

I think I'm too chicken to risk running into him again cinnamon. I will probably go out without the stroller on Sunday and then go up and down the public footpath near the track on Tues as its pretty smooth.

I found the psychological factor of doing 1 less minute (15 instead of 16) running for wk5r1 really helpful. Anyone else? We are half way to running 30 minutes

asea the psychological factor is crucial to me. I am fighting moderate PND right now and waiting for my referral. I literally force myself out there no matter how I'm feeling. It's like a prescription.

gor blimey- i woke up this morning (cue blues music) and after a week off was going running- up til now was thinking I cant be bothered- logged on here and now feel I really should

well done on the motivation talk guys

Jnice - I'm going out soon, but here's one to get us started. Blumenthal et al (2007) (in case you want to look it up).

202 adults in study - all with depression, each assigned to one of 4 groups - group exercise, home-based exercise, medication, placebo. After 16 weeks the numbers who had improved to the point that they no longer met criteria for major depression were as follows -

Group exercise - 45%
Home-based exercise - 40%
Medication - 47%
Placebo - 31%

There's a very small difference between anti-depressent medication and exercise in treating depression.

One important point when comparing exercise to medication - exercise has few negative side-effects and has many additional health benefits.

Good stats all!
I did w6 run 3 this morning. Mount everest has been completed. 25mins straight running. I did it! I'm so pleased, can't believe 4 weeks ago I puffed through 1 minute, so it's all doable ladies.
Have a lovely weekend. I'm off with mates to drunk wine and mooch about bath.

Well done TheString - you are blazing a trail for us! Good to know it's achievable! You must be feeling on top of the world

Asea good research. I think this counts as group exercise as we're all doing it together! the other bonuses about exercise are that you can take it indefinitely (dependent on injuries), and most people who exercise adopt a healthier lifestyle in general - eating, drinking and sleeping better.

I am now at 92.6kg so have lost 5.4kg since Xmas. bmi is now 33.2.

asea that's pretty powerful stuff, thanks for sharing. Every medical professional I have talked to about PND has asked if I exercise.

thestring great work! It's good to hear we can all make it.

geekmum that's wonderful, well done on the weight loss!

Very interesting stats on mental health.

I am very fortunate not to have suffered with depression but do find that during he run I never think about much other than what I'm up to and whatever DH is cooking for dinner so it's the point in my day that I switch from stressing about the baby, work, housework etc. into evening R&R mode, which is very beneficial.

Great work everyone but especially the trailblazing thestring. Hanks for the positive feedback on week 5 debka, am looking forward to it! And congratulations on your fantastic weight loss geekmum!

I was actually a bit disappointed that it's was only 15 mins Jnice, felt a bit like going backwards but I guess there's a plan in what they're doing so I trust it. Today is two 8 mins runs so back to 16 mins.

Well done QueenRunningGeekMum!! I just looked I've lost just under 4 Kg since Christmas so you're kicking my butt :). Working on the basis that this is forever and I'm not struggling with not eating so im not too miserable if I don't lose too much in a week

Woot! Finished week 5 this morning and it felt good! Ok so my face was beetroot red when I bumped into my next door neighbours on the way in through the front door . The lovely Laura got me through :) and at the end I could have carried on a bit.

well done everyone and completed my run!!! hooray - definitely only down to this thread- would have procrastinated my way out of the plan without you all so many thanks - need to keep to every other day if I can - realised that keeping to that means you remember the joy and endorphin rush and makes going out again easier
very jealous of all your weight loss- only down 2lbs since i started- but then I havent really adjusted my eating at all so cant complain- my waist is definitely slimmer though

Well done everybody! Yehudi I always find thinking of posting on here is excellent motivation!

I am watching the athletics for tips!

And I'm back again :) Woohoo.

Went out on Thursday evening and did W1R1, I'm actually going to do W2R1 today, because I need to be a little bit further on for a race I'm doing in 3 weeks, I've looked at what the difference between the two is and I'm hoping that it's doable for me. I'll let you know later as I'm about to feed LO and then it's running kit on and out the door for me.

I've also ordered 30 day shred, and come monday I'm going to knuckle down to sorting out my eating to get some weight off too :)

W4R3 would have been a lot easier if I hadn't been out late at a quiz last night.. Still it's done hooray!

W4r3 done!
Bring on week 5
I know it sounds super wanky but I feel amazing. Sometimes struggle to kick my arse out of the front door but never regret it once I'm back home and feeling smug

Hope everyone is well, new thread soon, no?

W2r1 done. Fab stuff. Didn't feel too too bad, enjoyed it :)

Next one Monday I think

I just did W3 R4. I'm not ready to move on to W4.

Interestingly (mildly) - I didn't do the two extra runs on the way home that I have been doing and the pain in my calf has gone away. Who'd have thought that cutting the distance to what the NHS recommends could help reduce pain .

Does anyone need motivation to run or more info about health benefits?

I woke up this morning and stood on the scales, had lost another kilo. Had a slim fast bar for breakfast and lots of water.

All good so far but then I started eating crap and have eaten so much today I literally feel sick! Mid-morning biscuit, pancakes with nutella for lunch, a packet of crisps (or two) and half of my sons Haribo-bag.

Oh well, back on the diet tomorrow and W3R1 in the morning.

Feeling guilty today as I went out to the pub last night and didn't have time for a run prior to going out. Then drank lager all evening...

Now going out again tonight and unless DH gets home soon then I won't be going out tonight for a run as well.

Hope to fit one in tomorrow morning but as I have to be at rugby training with DS1 by 9.30am it will mean an early start after an evening of fine wine and cuisine.

No wonder I am not losing weight! LOL

W5R2 done today! Another run in the forest, kind of looking forward to the lighter evenings as the softer ground is definitely easier on my body and the surroundings are nicer but I do feel a bit exposed in the daylight! The first run was really good and could have carried on but the second was harder, not sure how I'll cope with 20 mins on Monday though!!

Success - DH came home and I have managed to FINALLY do w3r1.

Managed it all and thanks for the warning about no music for the last 5 mins, as had loaded some music onto my new mp3 player and managed to walk the last 5 mins to Do it Like a Dude... Good job no one was around though as I think I accidently sang at least a few lines out loud Never had a portable music player before.... so getting used to the whole headphones thing.

Not too bad, but took it very slow and steady. Will try to go a bit faster on Monday.

I am feeling nervous about the lighter evenings as not been brave enough to go out running in daylight yet.

Cece I was caught out singing Queen's Don't Stop Me Now

Tbh was quite impressed that I still had enough puff to sing!

Am going to do w5r1 tomorrow. The thought that it's only 3 runs is comforting

Well done runners, it always keeps me motivated reading the progress!

I've just done W4r1 this evening, after a full roast dinner and fudge fondue to finish. I am SO chuffed at running for 5 mins. It seemed an inconceivable(sp?) amount of time a few weeks ago. I seem to have more energy to run after dinner, rather than after breakfast. Hmm, I do think I need to think about healthy eating next.

I'm 30 in 4 weeks, by which time I'll be on week 8 of Couch25K. I still can't imagine myself running for 30mins!