This weekend I had a 10K personal record. My blistering pace was 1:11. Slow, but glorious. My body just decided that it wanted to go.
A far cry from where I was just 10 months ago.
Ten months ago, the only running I did involved…well, nothing. I didn’t run. That fateful teaching moment with Paige was 10 months ago. So how did I go from zero to 5K?
My research led me to an app called Couch to 5K. This particular app (there are others) takes you through a 9-week program that includes intervals of running and walking. The program tracks you using GPS and provides you with all the stats you need. You can connect it to your phone’s music collection and it offers a number of different types of “coaches” or voices that charge you up and keep you moving.
You start off running for a minute in total. You run three times a week, no more, no less. Until the later weeks, your workout is 30 minutes long, including warm up and cool down. By week 9, you’re running for 35 minutes straight.
Believe it or not.
If you’re just starting out, it sounds impossible. At least it did for me. And that first week, it felt like it, too.
On my first run, my lungs seared. My calves screamed. I wanted to cry, but I didn’t bother because no amount of tears was going to help.
But I kept going anyway. Every other day, I did it. You can do it, too.
Some advice, regardless of the app or plan that you use, that I learned from firsthand experience:
1. Slow down. If your lungs are searing, it’s because you’re probably running too fast. As soon as I slowed down, I could do the intervals without wanting to die. That gave me confidence.
2. Get it right. I repeated the first week because I just didn’t feel ready to move on. Repeat any week if you don’t feel you’re ready. For me to keep going, I needed to feel confident.
3. Stretch. I need to stretch. There’s debate about whether one should stretch before or after running…or even stretch at all. Do your research, try it both ways…or don’t, then decide what works best for your body.
4. Accept that there’s pain involved. Especially if you’re like me and were inactive before taking up running. Pain cycled through every part of my body as the weeks went by. Calves, ankles, hips and knees. Pain everywhere. I dealt with it using ice, tensor bands, Advil (be careful to use only as directed or your gut will get angry with you), stretching, sleep, complaining. Again, do some research on how to deal with your particular pain. Believe me, someone has experienced it and has some advice for you. Google it.
5. Believe that you can. Even if you don’t after that first run, tell yourself that you can. Repeat it over and over. “I can do this.” “I got this.” This is the most important advice I have.
Because, you know what? You can. If you think you can do it, you will. If I can do it, you can do it.
What an awesome post! I have no cardio whatsoever, running a minute makes me need 5x as long to recover. But I’m interested in doing this run, and do Think 5km, let alone 10k is near impossible…but your post is invigorating! There’s hope yet :).
Chrisy, don’t think about the big number, just think about the workout that you’re about to do. I’ve registered for the 15K run, but I’m not thinking about 15K. I’m just going to think about the run I’m going to do this afternoon, which sure isn’t going to be 15K long. You can do 5K one workout at a time! It’s the only way to get there and I know that you can.
Greetings! Very helpful advice in this particular post!
It’s the little changes which will make the most important changes.
Thanks a lot for sharing!