Beginner Running?

I want to start running. I am solidly in the obese and sedentary category right now-285 lbs. I have set a goal of a 5 mile run event in September of 2013. I do have weak ankles, and a "crunchy" knee (doesn't really hurt but makes a creepy crunching sound when I go up stairs).

I did find a site that has a beginner running program: http://www.frcols.com/articles/article/4164936/66298.htm

I have a few questions--
What warm up, cool downs, and stretches should I do?
Because I am so out if shape, should I make the above program a 20 week program, doing each part for two weeks instead of one?
If I do additional activity throughout the day, will that be a problem for the training process?

I do have the "breeding" to run at least...My mom used to jog and coach track, two of my aunts run (one runs half marathons), several of my cousins ran track and cross country in high school and one distance runs at the college level-90 miles a week!

I have no idea but this sounds like a great choice!

Couch to 5k is a great beginner running program. It's slow paced, it's encouraging and it's easy to follow but that one looks about the same basically so I'm sure it's fine. Take as long to complete each step as you need, the LAST thing you need is to get discouraged, not be ready for the next step, get really winded and not want to do it anymore, it happens and it SUCKS.. so as they say, no matter how slow you are going you are lapping the people sitting on their couches lol

Personally, I love stretching! Lol It gets me hyped for my run and just feels awesome.. so I might go over-board but here goes

Here are some before stretches
http://www.fitness-training-at-home.com/stretches-for-runners.html

I would also add this one, cause it's my favorite lol


and this one


and some for after
http://www.fitness-training-at-home.com/running-stretches.html

Personally, I've never seen any HARMFUL stretching. Just do what make you feel limber, make sure your body is warmed up. and ALWAYS STRETCH AFTER.
oh and here are some good ones as well http://sportsmedicine.about.com/od/runningworkouts/tp/BestRunningStretches.htm I like stretching lol so I do a variation and my routine for stretching is pretty long.. but then again, I tend to run in the evenings so I'm pretty tired lol stretching kind of helps me get into it.

Your warm up is already in this kind of program, it's the walk you ALWAYS start with. I always try to start with a bit of walking, it gets your body ready and it's nice

Additional activity won't be a problem IMO.. this kind of cardio workout is designed to be the proper amount of cardio. but strength training and other cardio activities shouldn't be an issue. I know a lot of people who did the insanity program WHILE doing the C25k lol

some important steps for this program
- DO NOT SKIP A STEP
- DO NOT CHEAT. Do not go longer then you have to.. even if you feel good. the program is setting you up for success, so follow it.
- Push yourself. Even if you know you have two weeks.. if you aren't about to vomit or faint.. keep going. Trust me, your head is giving up much early then your body is
- Don't gulp water during workouts and if you do, let it settle. It won't help how you are feeling, people do this when they feel tired like it will somehow help lol instead, it'll make you feel full of water...
- Accept and appreciate the fact that not every run is a "good run". there is a reason you will hear runners like "I had a great run today!" .. because not every run is a great run. Sometimes, running blows.
- Doubleknot your shoes
- Go to a running store and get proper running shoes
- DO NOT FEEL SHAME IN WALKING. You are out there, you are trying.. that is more then most people can say.

Oh and this

I think it's great that you want to start an exercise program. But I would advise you to see your doctor first. It may be wise to begin with a walking regime for a while and then work up to the running. Go girl!

Just wanted to reiterate: DO NOT STRETCH COLD MUSCLES. Walk for five minutes first, then stop and stretch. Stretching cold muscles is a good way to get really hurt. Fran linked some great stretches otherwise, but make sure you don't skip warming up your body before you stretch. It can do bad bad things.

I also agree with Doberluv that seeing a doctor before you dive into running is a really good idea. If you can find a sports doc or at the very least a doctor who is also a runner, that's really helpful. My GP is honestly rubbish at stuff like when I have sinus infections and things of that nature, but when I went in for a running related issue, he was amazing. It's because he understood my mentality. My PT is also a runner. Same thing. But definitely make sure a doctor thinks it will be safe for you to run first.

Couch to 5K is a great program, it's how I first started running and I usually do something fairly similar when I get back to running after a post-race break. I would start it just trying to do it one week at a time and adjust from there. If you need to repeat a day, repeat a day. If you need to repeat a whole week, repeat a week. Let your body tell you what it's ready for. Push yourself because you never improve if you don't push yourself, but if you know you REALLY can't do it, definitely do back off.


I would also look carefully at your diet and clean it up. Start eating more protein and watch your carb levels. Aim for 100-150g net carbs a day (subtract out any carbs from fiber.) Here's a really great page that talks about the best minimally processed foods for runners: http://theruniverse.com/2012/05/best-foods/ Sweet potatoes, eggs, and berries are frequently in my diet, bananas not quite that much but I'm starting to add them in when my carb level for the day is really low, only hit yogurt if it's greek yogurt and make sure there's not a bunch of sugar added, and almond butter is about twice as much as natural peanut butter, so I buy natural PB instead.

Hope this helps! Good luck and I hope you love running. =>


ETA: FORGOT TO MENTION... other activity shouldn't really be bad for you. In fact I would strongly encourage you to take up some strength training. Lift weights!!

I have been sick for the past few days and am just starting to get over it. Is it best to wait until I'm better to start?

I am actually NOT a fan of stretching before running. I would much prefer someone engage in a 15 minute warm-up of walking/slow jogging before stopping for some stretches. It's too much for me to go into at the moment, but there's lots of data that shows stretching before activity is pretty much harmful to the muscles and body.

Other than that, have fun!

My phone I'm on is acting wonky and I can't get to a search. Can someone post a link to info on the Couch to 5k?

What warm up, cool downs, and stretches should I do?

Static stretching before you run is somewhat controversial and all my high school and college coaches have advised against it. We do what are called dynamic stretches before we start running, which (according to my coach) has a lower risk of injury and reinforces the running motion: http://www.runnersworld.com/article/0,7120,s6-241-287--13442-0,00.html

As for warm-ups and cool-downs, it's good to do a minimum of 10 minutes for each (don't skimp on the cool-down!). If you're just getting started, a brisk walk or some skipping is good and then you can follow the cool-down with some static stretching (like Fran posted).

Because I am so out if shape, should I make the above program a 20 week program, doing each part for two weeks instead of one?

I would play it by ear. When in doubt, yeah, I'd recommend slowing it down. You can't really go too slow but it's easy to over-train by accident!

If I do additional activity throughout the day, will that be a problem for the training process?

I wouldn't worry about it at all. If you do a ton of extra heavy stuff one day (like, say, you are lifting heavy things for an hour), you might take a cross-training day...but other than that I wouldn't stress about it too much.

Good luck! I'm a running nut haha hopefully you will like it!!! =)

I would say so just from a psychological standpoint - you don't want your first go at running to be poisoned by you not feeling well.
Beyond that, the rule of exercising while sick is anything above the chest - headache, runny nose, sneezing, minor sore throat - go ahead and work out. Anything below the chest - chest congestion, coughing, or sick to your stomach - and no work out. Take this extremely seriously. Working out when you're sick can actually do permanent damage to your heart.

I've lost 55lbs or so. I used to weigh 250lbs, not far off from where you're starting. I was DISCOURAGED to run. Because of my heavy weight, it would have been very straining on my joints, more so than it already is. You can lose more weight and get a better shape by strength training (free weights only, no machines). Use lower impact cardio like swimming and elliptical trainers. That was advice given to me and it hasn't steered me wrong. Just food for thought. When I'm a tad lighter, I'm going to put more effort into cardio.

www.stumptuous.com


inspiration: http://crissfit.tumblr.com/

I'm going to read all of this. I love inspirational blogs like that!

Also I have a friend who does Crossfit. She's insane. And insanely in shape.

Free weights scare me-lol

Excellent advice! And congrats to you Zhucca! :hail:

this is what saved me basically.

Just start with the basics. Free weights are only scary because people don't really know what to do with them

From what I've heard a good rule of thumb is to use weights that weigh enough to fatigue your muscles by the 8th-12th rep. Then do 3 sets of 8-12 reps. Give your muscles a day of rest in between strenuous workouts.

and of course I avoid the gym during peak "guy time" when every male on campus floods the place. They see a girl in the weight room and **** near faint.

If free weights scare you, here's a body weight workout:
http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

And here's an advanced one:
http://www.nerdfitness.com/blog/200...ight-workout-warning-this-will-kick-your-ass/


But don't let free weights scare you. Nothing makes me feel more like a BAMF than lifting weights. Also, my stamina and strength in cardio increases in leaps and bounds very quickly when I'm lifting weights. It's super good for you.