Couch (Potato) to 5K

25Feb08

The healthy me needs a good diet and exercise. I ‘m a few weeks into getting my eating habits under control. The next hole to plug is exercise. Over the past year I have tried to walk regularly. While I enjoy a 30 – 45 minute walk while listening to my favorite podcasts, I’m not excited about doing it. Motivation is low. I even tried setting goals; working up to 10K steps a day. I couldn’t stick with it. For some reason, walking doesn’t feel like exercise.

Last week I decided to try running (another quick decision, grounded in nothing). I posted a message on a Weight Watcher forum; “How do I start running”. A few people recommended trying the Couch to 5K program. This is a running program (training schedule) that takes the non-runner (me) from the couch to running 3.1 miles in 9 weeks (not me). It sounded impossible, I get winded walking up the stairs. Off to Google I went.

This site was a good launching point, c25k . CoolRunning.com has the details to the program. Basically, you start slow, mixing walking and running. More walking at first, less walking weeks down the road. I also found a podcast (Podcasts for Running) that takes you through each week. They say, if you follow the program, you will not get hurt, you will not over do it and you will be successful. (I’m the perfect specimen, well, me and Homer)

Today, I completed the first week. Each week is three days of training, with a rest day in between. Its pretty simple. Stretch first. In go the ear buds and off you go. First a 5 minute brisk walk to warm up, then alternating 60 seconds of running and 90 seconds of walking. Eight repetitions followed by a 5 minute cool down; a 30 minute program in total. The podcast is key. There is music playing, and a voice (Robert is his name) tells you when to walk and when to run.

The toughest part of the first week was getting out the first day. I set my alarm for 6AM. It rang… I slept a little longer, then some more. I asked myself, “are you ready to start something you may not finish, again?” (hell ya, never stopped me before). Halfway through day #1 (15 minutes in) I realized I was going to finish. victory. Day 2 and 3 went smooth. I actually picked up the running pace on day 3. I look forward to starting week #2. I believe you run for 90 seconds and walk for 60, the inverse of week #1.

There is a local 5K the first week of May. If things go well on “the program”, I should be able to run in that.

I will keep you posted on my progress.

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