I Want to Train to Run a 5K but Finding It Hard to Prepare for It!!

aren't you wonderful?
i'm so thrilled for you!
i did my first 5K 12 years ago (came in dead last), gave up running until a couple of years ago, and did my first half-marathon this past autumn.
here's my secret.
go slowly.
do not run so fast that you get exhausted, do not push yourself so hard that you hurt. there is no need. when you get in shape (and you will!) you can start doing intervals, timing yourself, pushing it. but not yet. at the moment your only goal is to keep running. and to do that, it needs to not suck.
cut down your distance too if you need to. seriously. don't listen to the hard-liners who tell you to suck it up and push through and bite back the tears and endure the pain.
don't. jog slowly. if that gets too hard, walk fast. if that is miserable, stroll and listen to the birdies singing, and pick up the pace when you feel better.
walking for 20 minutes 5 days a week is WAY better than running miserably and in agony for an hour once a week.
baby yourself out the door. promise yourself that if you are hating every step, you can come back after a quarter of a mile. mean it. use carrots, not sticks. most of the time you'll perk up after the first 1/10th of a mile or so but if you don't, go home. you got out there. tomorrow you'll probably want to go further.
vultures circle me when i run (and by run, i mean jog, and by jog, i mean shuffle.) i'm quite serious. 3 of 'em. they are my motivators.
at this point in my training i often have good days when i feel terrific and i DO actually run (slowly.) sometimes i don't even come in last any more! but i don't really care about that. all i care about is that i do it, because i am very literally doing it for my life.
slow down, hon. you shouldn't be gasping for breath, completely out of gas, exhausted and miserable. some runs will always be harder than others. after my 1/2M i thought i'd be a boss, that every shorter run would *easy.* ha! some days a mile still seems to take forever. and on those days, i slow down. make it take even longer. and when i get home i look in the mirror and say 'damn, girl! you are a runner!'
slow down. and keep getting out there.
you rock!
:) khairete
S.

Good for you for wanting to exercise. I would start by going to a running store and getting fitted for a good pair of running shoes. I run using a run\walk method. I started several years ago running for 1 minute and walking for 1 minute. Now I run for 3 minutes and walk for 1 minute. It may be a good way for you and your son to start. Pay attention to your body. I know many people run everyday, but for me it's too h*** o* my knees. If I'm training for a run, I usually run twice during the week and do a longer run on the week-end.

Be careful with your food. I gained weight when I was training for a marathon because I had the mindset of, 'well I'm going to run 10 miles today I can eat whatever' and then, I ran 10 miles the other so I can eat that'. next thing you know the scale was getting bigger.

Running with other people will help to motivate you. The running store should be able to tell you if their are any groups in your area that you can join.

First of all, get a good pair of running shoes. I have hated running my entire life. "Tried" to start running on treadmills at the gym, etc over the years, and even when I was in great shape, I could never run and never enjoyed it. For whatever reason (I still really don't know what it was/is)... I decided in December that I wanted to really try to run. I was hoping hubby would buy me shoes for Xmas. I fell ice-skating 2 weeks before Xmas and didn't do any damage, except bruising and swelling, but I was worried I wouldn't be able to start running (I was ready to start THEN). Hubby didn't get me shoes for Xmas.

SO, my knee wasn't swelling any more (not every day anyway) and was feeling much better, so the day after Xmas I went and bought "running" shoes. Not cross trainers. Not sneakers. Not ____... ACTUAL RUNNING shoes. :)
I still was getting a few aches and weakness when using my knee on steps or anything weight bearing with my knee bent (like stairs/steps), so I gave it a few more days. Ended up feeling okay on New Year's Day so I started. It was 2 weeks yesterday and I am LOVING it.
I am not pushing it, but I am going a bit further each time. And I don't run every single day. I have averaged 5 out of 7 days... so 2 days running and then a day "off" basically. That way I still look forward to it and don't get burned out.
I think one of the biggest things for me has been the right footwear and the right athletic bra. My feet are the only things NOT tired when I finish 2 miles. I currently "run" (slow jog) a total of about 15 minutes out of a 35 minute 2 mile route. Run, walk, run, walk, run, walk, etc... When I feel winded... I drop to walking. When my breathing is normal for a minute or so, then I run more... until I feel winded or feel a "stitch" coming.. then I walk again. About half way through my route I stop and stretch.
I also take my dog. It helps having her with me.

I am 43. Have been pretty sedentary for the past probably 2-3 years (though I used to stay pretty fit before that). I am 5' 6 1/2" and average around 144 lbs (currently I am at 150 though). I was very achey the first week... even my ARMS. But now, I don't feel achy, just "tight", in a good way.

Hang in there. And wear running shoes.

Buy good running shoes from a store that has people who will watch you walk in them and analyze your needs. Take a day or two off each week. Can you do a different type of exercise some days (swimming, pilates, biking...) Even hardcore runners take a day off once a week or so. Switch to walking when you need to. I know people who run 1/2 marathons with a 2 minute walk/1 minute run style.

I started running in my early 20s and still run now that I'm 50. I walked, rode bike, and lifted light weights for several months before I tried running my first mile. Even then, I remember it being hard!

Some soreness is to be expected when you are training your body to do something new and using muscles that need to be strengthened. If you truly hurt, then back off in speed, impact, or distance and let your body recover for a day or so.

When you're just too tired to take another step and it feels really hard and yet you KEEP GOING is when you build your endurance. It's not supposed to be easy, especially if you are out of shape.

Also, with the couch to 5k program I know you can do it based on either accomplishing a certain distance or for a certain period of time. Maybe do it based on how much time you are running/walking rather than the distance so that you can do a slower/easier pace to build yourself up.

Great job with what you have done so far! I have to say though that you need to be very careful about your knees when you run. A safer exercise would be biking or swimming. If you plan on keeping running one thing I do when training and it feels too hard is to run some then walk some, etc. If you even just walked longer and longer distances that would be very good for you. You could walk quickly to keep your heart rate up. I bring a bottle of water along too. I think you definitely should make this a daily activity for you and your son and when it feels too overwhelming then walk to your goal for that day. Or walk a couple minutes and then run a minute...whatever you can do. Even during the race itself it is ok to walk. Great job! Another thing you might want to consider is cross training...so on some days instead of running/walking try riding your bike. This would be especially good if you are extremely sore from running. Something totally different that uses different muscles. Be very careful with the running....and take it slow. Too many people start off training too much and get an injury. It is very common. Also - what I learned from a fitness class I took is that exercise will help a little but the main way to lose weight is to cut your calories. Good job with all you have done and keep it up!!!!

Don't stop!-
I walk & I'm much older-if you can't run everyday, it's ok to switch off and do upper body, plilates, floor exercises and such-just to give your knees a break-or just walk. Your goal is to keep your body in motion, burn some calories and keep the metabolism going. It's also ok to take an anti-inflammatory like Ibuprofen occassionally. I admire you!

First Good for you! You've already done so much and I think with a little tweaking from some experts you could get through this. I'm not that expert but had a few thoughts that might help you. I'm wondering if you should ease up a little bit. You aren't injured but seems your body is telling you to back off at least a little bit. You may not be able to run every day at first but walking is an awesome way to stay active, don't let yourself or anyone poo poo that. I probably won't ever be able to run again but did in my 20s. I also walked the avon 3 day 60 miles 10 years ago. I can tell you I trained for that and was in better shape than ever at that point with walking (included hiking and hills in my training).

Are you able to consult a coach, I know this can be expensive but some avenues might include your local parks and rec department through the city, a local sports shop, college, or adult education. You may get lucky but make sure they understand your situation.

Another thought I had is a nutritionist. You want to make sure your body is getting enough AND the right fuel for your activity. It sounds like you are doing a lot and I think you will be surprised at how many caolories or points you can eat and lose weight with your activity level.

Anyway, staying motivated is hard but if you support your body in these ways I think it will go along way. You may even find others with similar goals which can be motivating.

Good luck and thanks for posting! This is motivational to me and hope you get some good ideas from answers to your post!

when you make a change like this, it is really important to meet with your physician and make sure that what you are trying to do is reasonable. It may be that you need to walk around the track 16 times or 20 (to approximate 4 or 5 miles) - a 5K is 3.2 I think. You should also speak with your son's pediatrician before you get him into running. His bones, joints, muscles and tendons are all still developing and a 5k training routine may not be appropriate for him. As to losing weight - been there - Have you tried the 17-day diet? It suggests a vegetable/probiotic/lean protein approach that not only helps one to lose weight, but also results in dietary change which is what those of us who struggle with our weight really need to put in place. The walking/running is great, but you will also need to tone as you lose weight so you may want to see what options exist in your community. Some communities have churches that offer exercise facilities at little or no cost for members of the community (without requiring joining the church). I wish you luck.

My advice to you would be to slow down. If it's hard to stay motivated, that's because you're trying to do too much, too quickly. If your body is telling you it's time to stop, then it's time to stop. The very fact that you want to do this for yourself and your son will keep you going, but make sure you don't overdo it. You haven't injured yourself yet, which is great, but you might if you go too hard, too fast.

Also, check out a paleo or primal way of eating. It will help normalize blood sugar and energy levels throughout the day. I started eating that way after developing a gluten intolerance and doing some research on healthy eating that wasn't based on all-grain-all-the-time. I lost an inch off my waist in the first week. This was during the holiday season, and I wasn't being very strict about what I was eating with all the holiday goodies around. =) I feel TONS better when I eat this way too.

I would check out www.marksdailyapple.com, or books called The Paleo Diet and Paleo Solution. All of those are good, so see if you like them. The website has forums where you can get advice from other folks who are going down the same path. And it's free. That's always nice. =)

Good luck, and great job getting healthy! =)