~~~Couch to 5K ~~~ Think you can't be a runner? Think again!

[myanv]

w7 d3

It is such a nice day today that I had to get out and run. It is finally starting to cool off (thank god!)so that made it more enjoyable.

My legs felt a little heavy today. Also towards the end of my run, the top of my right foot started to burn REALLY bad. I had to stop and walk for a couple minutes because it hurt so bad. I finished my run but my foot really feels tired. I'm not sure if I landed wrong or I need to take a break. Hopefully it will go away before my next run.

[WolfmanJacque]

W9D2: One more run until graduation! Ran "naked" today...no heart rate monitor, chest strap, mp3 player or sweatbands. Just got out there and ran on a three mile course. I learned that I am absolutely terrible at pacing myself...I was sucking wind at mile 1. I slowed down and it got better. I took a record two days off before this run to give my aching left knee a rest...it made all the difference in the world!!

12 days until my 5K!

[nena1717]

Question:

Long story short I've got trainers stalking me at my gym lately to hire them. They keep telling me I am running too much and that I will lose muscle if I do alot of cardio. They keep trying to get me to hire them to give me a workout schedule. ugh.

I am so confused now. I thought running was good for me and would help me lose weight. The trainer who really wont stop harrassing me or staring at me doing my cardio told me to only do 30 minutes on treadmill and that he could help me to incorporate 30 minutes on weight training. I don't want to stop cardio because it makes me feel happy though.

These guys are pissing me off. What do you guys think. I feel like I am being stalked at the gym lately. Should I tell them to take a hike or pay attention?

[Rebecca130]

I'm not even into exercise at this point, decided tomorrow afternoon I'm going to take DGD2 on a wagon ride just to get some "new" exercise going. But if it was me and they were bugging me, I would tell them to bug off. If you want help, that's something different and you know where they are now so you can come to them if and when you want them. But if you're happy with your routine then I don't see why you should change, after all if you're at a gym, you KNOW where to go get help. Myself, honey, I admire you for running, I would gladly be in your shoes, that's why I'm going to try to start doing something. My mom sees runners and thinks they're crazy (she's 81, so I think it's her "generation"), myself, I see a girl that I use to work with (just quit the job about 10 days ago) and she runs in a running club, runs by herself, runs half and whole marathons, so I think she rocks. I would gladly join you "crazy" people, hope I can be in your "crazy" group someday and actually be able to say "I am a runner!!!"

[WolfmanJacque]

Originally Posted by nena1717

Question:

Long story short I've got trainers stalking me at my gym lately to hire them. They keep telling me I am running too much and that I will lose muscle if I do alot of cardio. They keep trying to get me to hire them to give me a workout schedule. ugh.

I am so confused now. I thought running was good for me and would help me lose weight. The trainer who really wont stop harrassing me or staring at me doing my cardio told me to only do 30 minutes on treadmill and that he could help me to incorporate 30 minutes on weight training. I don't want to stop cardio because it makes me feel happy though.

These guys are pissing me off. What do you guys think. I feel like I am being stalked at the gym lately. Should I tell them to take a hike or pay attention?

This has been an ongoing debate for a long time.

Tom Venuto, who wrote the "Burn the Fat, Feed the Muscle" (BFFM) regime and is arguably a much more successful trainer than your average gym rat trainer, states unequivocably that you can do up to 60 minutes of cardio a day, 6-7 days a week, if you eat right, and experience no muscle loss.
LINK

"Cardio" seems to be a dirty word on many of these bodybuilding/body sculpting forums (where I suspect your average gym trainer gets his/her "info").

[wall]

Originally Posted by nena1717

These guys are pissing me off. What do you guys think. I feel like I am being stalked at the gym lately. Should I tell them to take a hike or pay attention?

they sound like annoying salesmen

tell 'em thanks for the help but to buzz off (give 'em "the look")

[WATCH-ME-SHRINK]

Originally Posted by nena1717

Question:

Long story short I've got trainers stalking me at my gym lately to hire them. They keep telling me I am running too much and that I will lose muscle if I do alot of cardio. They keep trying to get me to hire them to give me a workout schedule. ugh.

I am so confused now. I thought running was good for me and would help me lose weight. The trainer who really wont stop harrassing me or staring at me doing my cardio told me to only do 30 minutes on treadmill and that he could help me to incorporate 30 minutes on weight training. I don't want to stop cardio because it makes me feel happy though.

These guys are pissing me off. What do you guys think. I feel like I am being stalked at the gym lately. Should I tell them to take a hike or pay attention?

I say both, Noemi.

They need to respect your personal preferences and back off. On the other hand, you may want to be a bit more open-minded regarding the weights, depending on YOUR personal goals.

From ExRx.net:

“Wayne Westcott, Ph.D. conducted a study in which 72 over weight individuals participated in an eight week exercise program. The participants were placed in two groups. The first group performed 30 minutes of endurance exercise on a stationary cycle. The second group performed only 15 minutes of exercise on the stationary cycle plus an additional 15 minutes on weight resistant exercises. At the conclusion of the study, the "endurance only" group lost a total of 3.5 lbs.; 3 lbs. of which was fat and a half pound was muscle loss. On the other hand, the "endurance and weight resistive" group lost 8 lbs. with an actual fat loss of 10 lbs. and an increase of 2 lbs. of lean body weight”

Other studies:

“Ideally, you want a combination of moderate to vigorous aerobic exercise and moderate-intensity strength training. But if vigorous aerobic exercise and vigorous weight training went head-to-head for calories burned, vigorous aerobic exercise would win.”

“Doing circuit training (a series of exercises using different muscle groups, with minimal rest in between) requires eight METs, the same as running at a speed of 5 mph. To increase to 6 mph (a 10-minute-mile pace), you need 10 METs. Heavy weight lifting, by contrast, requires only six METs; light weight lifting, three. In other words, you have to work very hard at a non-cardiovascular exercise such as weight lifting to get to the same MET level reached by less-intense cardiovascular exercise. And only cardio will take you into the highest calorie-burning realm.”

I have learned that one’s body type may require extra cardio for maximum fat burning and weight control. For example, endomorphs need more cardio (that would be me).

The best approach is to have a combination of both strength training and cardio. Combining the two, you will burn fat and build muscle which increases our strength, keeps our bones healthy and prevents against injury, and the best of all -- gives us sleek and sexy muscles.

When one strength trains, a day of rest is required for the muscle group that was worked. Cardio, on the other hand, can be done every day with no rest days in between required. But if you combine the two types of training, I believe you're getting the best of both worlds.

[WolfmanJacque]

Hey Twyla bebe!

Graduation run tomorrow?

Wear those cute white running shorts?

(Leave your machine pistol at home!)

[WATCH-ME-SHRINK]

Originally Posted by WolfmanJacque

Hey Twyla bebe!

Graduation run tomorrow?

Wear those cute white running shorts?

(Leave your machine pistol at home!)

You're on.

(No gun license. You're safe with me!)

[WATCH-ME-SHRINK]

Originally Posted by GME

I'm going out for a 49 min run this afternoon, we'll see what happens.

Hey, Gina, how did the newest shoes work for ya?

[GME]

I didn't get to do the long run Sunday. I was literally driving to the beach when I got horrible stomach cramps. They passed later but it was already dark.

I did a short run yesterday and the shoes were OK. Not really any better than the ones I had before (that were half the price). We'll see if they last longer or make me breakfast or something.

Good luck on your grad run!

[laurakitty]

w5 d2

I took this little abandoned puppy with me- my boyfriend and I found him the other day, and we've been searching for his family. He was so happy to be out running- it was adorable....

[myanv]

Originally Posted by laurakitty

w5 d2

I took this little abandoned puppy with me- my boyfriend and I found him the other day, and we've been searching for his family. He was so happy to be out running- it was adorable....

There is this guy that rollerblades with his dog every morning near where I run and the dog looks like it is smiling lol. It is so funny!



W8 D1
I am taking a couple days off. My right foot is killing me and I have no idea why. So W8 D1 is on hold

[WolfmanJacque]

W9D3: I did it today. I completed the program Couch to 5K in exactly 60 days. Three miles without even thinking of stopping.

I feel much better about myself now. I didn't lose as much weight as I thought I would, but I am in so much better shape now it doesn't matter. I've established an excellent "base" to build upon.

Folks, I'm 50 years old and almost 300 pounds....if I can do this program YOU CAN DO IT TOO!

[kelley17]

Originally Posted by WolfmanJacque

W9D3: I did it today. I completed the program Couch to 5K in exactly 60 days. Three miles without even thinking of stopping.

I feel much better about myself now. I didn't lose as much weight as I thought I would, but I am in so much better shape now it doesn't matter. I've established an excellent "base" to build upon.

Folks, I'm 50 years old and almost 300 pounds....if I can do this program YOU CAN DO IT TOO!

Way to Go You should be so proud of yourself and you will help me get through this program on those days my legs are heavy and I feel like quitting!

[WATCH-ME-SHRINK]

Originally Posted by WolfmanJacque

W9D3: I did it today. I completed the program Couch to 5K in exactly 60 days. Three miles without even thinking of stopping.

I feel much better about myself now. I didn't lose as much weight as I thought I would, but I am in so much better shape now it doesn't matter. I've established an excellent "base" to build upon.

Folks, I'm 50 years old and almost 300 pounds....if I can do this program YOU CAN DO IT TOO!

Very inspiring, Wolfman!

[GME]

Originally Posted by WolfmanJacque

W9D3: I did it today. I completed the program Couch to 5K in exactly 60 days. Three miles without even thinking of stopping.

I feel much better about myself now. I didn't lose as much weight as I thought I would, but I am in so much better shape now it doesn't matter. I've established an excellent "base" to build upon.

Folks, I'm 50 years old and almost 300 pounds....if I can do this program YOU CAN DO IT TOO!

Yay Wolfman!!

:kick ing:

[WATCH-ME-SHRINK]

GRADUATION RUN COMPLETED.
EVERY MINUTE.
NO STOPPING.
I DID IT!

HEY WOLFMAN..........

[GME]

Originally Posted by WATCH-ME-SHRINK

GRADUATION RUN COMPLETED.
EVERY MINUTE.
NO STOPPING.
I DID IT!

Go Twyla, Go twyla I'm so excited for you!

Want to join me in One Hour Runner?

Have you signed up for a 5K yet?

This is a banner day on the C25K thread!

Isn't the internet an amazing thing? I don't know about all of you, but I never would have found the program without it, I probably wouldn't have finished it and I certailnly wouldn't have met great people from all over the country to make the experience so much better!

(I'm going to have to stop typing now. I'm getting all gushy and using too many exclamation marks!)

[WolfmanJacque]

Way to go TWYLA!


What are your plans now?
I've got a 5K in 11 short days...I'm ready!

I think I'm going to do the Afterburner system for 16 weeks next because I need to improve my running time....I want to do a consistent 10 minute mile. Because it's basically HIIT, I think I'll begin to use the treadmill at the gym more.

Two grads in one day..whew!

Hey Kelley! YOU"RE NEXT!

[kelley17]

Originally Posted by WATCH-ME-SHRINK

GRADUATION RUN COMPLETED.
EVERY MINUTE.
NO STOPPING.
I DID IT!

HEY WOLFMAN..........

Great Job Twyla!

[kelley17]

Originally Posted by GME

Go Twyla, Go twyla I'm so excited for you!

Want to join me in One Hour Runner?

Have you signed up for a 5K yet?

This is a banner day on the C25K thread!

Isn't the internet an amazing thing? I don't know about all of you, but I never would have found the program without it, I probably wouldn't have finished it and I certailnly wouldn't have met great people from all over the country to make the experience so much better!

(I'm going to have to stop typing now. I'm getting all gushy and using too many exclamation marks!)

Gina you are so right. Every time I feel like quitting I feel an obligation to you all - Keeps me accountable and pushes me when I feel like giving up. I definitely would have quit after my horrible run the last day of week 2 before. Now I'm bound and determined to make it through the 9 week program before I make up my mind.

[kelley17]

Originally Posted by WolfmanJacque