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Couchpotato wants to start running outside
couchpotato2011
Posts: 1,090 Forum Member
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But I'm very unfit and can't run for 5 mins without feeling like a heart attack is coming on. I want to change my name from couch potato to sexyhunk. If I go running outside people will see me and laugh. This thought is very upsetting and makes me want to stay on my couch watching big brother and eating tikka masala. Did you have any worries when you started running or did you just think '**** it'?
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When you can walk fairly fast without getting breathless, start by putting jogging intervals into your walk, just a few yards and then gradually increase the distance and speed until you can run comfortably.
This isn't going to happen in a week or ten days, it is going to be a long gradual experience, but this is a case where it really is better to walk before you run.
The only equipment you will need is a good comfortable pair of trainers, they won't be cheap, but they will be a very good first step. Go to a good sports shop, where they will make sure you are buying what you need.
going straight out to running could end up doing you more harm than good OP
Cooler, fewer cars and people.
5000 steps is about 5 miles. You don't have to do it all in one go. Just thought the day.
http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx
At the moment I'm trying to do around 3 miles (takes about an hour) after work a few times a week. Even walking to the supermarket and back to get a pint of milk, rather than jumping in the car, can achieve that.
After a week or so, I decided I’d rather have the extra time in bed, even if it meant people looking at me, and so went running in the evenings instead.
What I discovered was that no-one really cares – they’re all too bothered about their own lives to care about someone jogging round the park. You’re a stranger to them, they’re strangers to you. They care as much about you running as you do about their picnic in the park, or their car’s colour, or their dog they’re walking. I.e. not a jot.
If you want to start running, I would highly recommend the NHS Couch to 5k programme: http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx
It is designed to help you go from doing nothing, to running for 30minutes. You start by running for a very short period of time (30 seconds), and then walking for longer (2 minutes, say), and repeating that for half an hour 3 times a week. The next week you run a bit more, the next week you walk a bit less, and gradually build yourself up. I used a similar programme when I started – running for 30 seconds was very difficult. By the end of the programme, about 3 months in, I could run 30 minutes. Not exactly comfortably, but I could do it which was a lot more than I could when I started running.
*There are also apps for smart phones which have the couch to 5k programme on (or very similar walk/run beginner programmes), some that integrate your music into audio cues for walking/running, and track your route, pace etc. The belsl & whistles aren’t important though – I used a zombie themed app when I started because it was fun, (this one: https://play.google.com/store/apps/details?id=com.sixtostart.zombies5k&hl=en_GB), but my partner has taken to wearing a digital watch and writing his run/walk cues on his hand to refer to – no app or music player needed.
Great advice, I always advise someone who has not done exercise for many a year to walk or swim at first.
I started 3 years ago after going to the gym for a year and getting bored with it. I am running my fourth and fifth marathons later in the year and I also used to think that running for 5 minutes was a big deal.
Good luck!
Check out some exercises to build your core strength muscles first, which will help to keep your kneecap in the right groove. Squeezing a ball between your knees, back to the wall, bend down 20 times, and do this 3 times/day for a week or so before you run, I suggest.
I'm now on week 7 which involves a 5 minute warm up walk, 25 minutes jogging and a 5 minute warm down walk to finish.
7 weeks ago I thought I'd have no hope of jogging 25 seconds let alone 25 minutes.
Like the OP I was embarrased about being seen but I bought a sony walkman that fits into the ears and around the neck, meaning I didnt need to hold anything or have anything in my pockets to distract me.
I started going out at 6am but after a while I thought 'stuff it, these people dont know me' and have now started jogging straight after work.
So OP dont despair, the NHS plan is fantastic as the narrator constantly gives you encouragement and pats on the back etc.
Good luck!
How long can you jog for now? I am looking forward to starting this and hope I can have similar success.
And so on. Didn't get rude youths shouting insults even once. I was surprised.
These days I cycle and so any potential insulters would have to be able to run 15 MPH even to stand a chance of insulting me. I share an off-road track with runners and must admit they usually look like they're in agony. Cycling is so much more fun!
The thing about worrying about other people is simply down to the fact that in my area I never see an overweight person running. We have a lot of joggers but they are all slim and very fit.
I guess it's just me being stupid.
If they laugh at you the first week who cares...after a couple months they'll be saying who's that sexyhunk...
I think it's 10,000 steps is equal to 5 miles for the average person.
Yeah I just googled it and your correct.
I've been doing 5000 steps for ages now and thought it was 5 miles.
You have no idea how disheartened you've just made me but thanks....I guess
ETA: still I've lost 17 pounds in 4 months so not so bad!
10000 steps from now on!
I've just done my first 5km jog meaning i've reached the final week of the plan.
To say i'm really happy is a massive understatement
9 weeks ago I couldnt jog more than 5 metres and now thanks to the NHS Couch Potato to 5km plan I can now jog for 5km!
So please have a go at this if you havent already - it has really helped me and i'm sure it will help you.
This, distance running is one form of exercise but it depends on what you are trying to achieve. As several people have mentioned, jogging can be very wearing on your body, not just your knees. Have look at local clubs, they will be able to give you advice.
Have a look at swimming and cycling as well. If you want to improve your fitness then try body resistance and HIIT training. Tons of examples on Youtube.