Couch to 5k: The first month

by Elizabeth on October 18, 2009 · 6 comments

in 101 in 1001, C25K, Health & Fitness

Part of my 101 Things in 1001 Days challenge.

I’ve spent my entire life telling anybody who would listen, “I can’t run”.

I have always been able to walk and swim long distances, usually stopping out of boredom rather than exhaustion. Growing up I played a lot of netball and touch footy, and was a fit and healthy teenager. I remember attempting a regular morning jog during those years and quitting out of frustration.

My asthma has to have played an enormous role in shaping this belief. There have been periods throughout my life where it has been difficult to get enough air into my lungs when I wasn’t exercising, and there’s probably no form of exercise that relies on lung capacity more than running. I remember that swimming was a fantastic sport for me because the rhythm of the strokes helped me to regulate my breathing. It all just flowed.

The time has come to challenge more of myself. Yeah, running is hard. At the moment it is not the most natural feeling for me to deliberately provoke my lungs into war. And yet, along with the right medication, this is exactly the best way to prevent my asthma from running my life any longer.

c25k

I am not exaggerating when I say that the Couch to 5k program pulled me out of a largely sedentary Winter. For six months I ate delicious pastas, curries, stews, rice and potatoes and loved every second of it. What I didn’t love was the extra couple of kilos at the end of it!

So when I began this 9-week running course a few weeks ago I think I must have started with a fitness level of zero. No-one is more surprised than I to find how much I am enjoying it!

Yesterday I finished my fourth week, which means I’ll hit the half-way point of the program in a few days time. The satisfaction that I feel after each session is indescribable, and I find that I am even looking forward to my evening run. I’m really quite astounded to be feeling so relaxed and “in control” about something that I have always been scared of!

Here are a few things I have learned in the first month of the program:

  • It doesn’t matter how cold it is, how much it is raining, how tired I am or how crappy my day was. Three minutes after putting on my shoes and leaving the house, I will be as “into it” as I am on a good day.
  • I need to LOVE the music I listen to while I run. This is not the time to try out an album that is “just okay” – the music I choose can really make or break the quality of my session.
  • The first half of my session will always be harder than the second half. I don’t know why, but it’s true.
  • I feel far greater satisfaction running all the way around a small park than halfway around a large park.
  • The first time I have to do a longer run as part of my program I choose a brand new direction and set of streets. It gives me the advantage of something new to look at, and prevents me from recognising a landmark from a shorter run. Basically, it’s about keeping myself distracted and in denial!
  • I often find that I have to pace myself during a longer run, and don’t run as naturally as I would like. Now, after finishing every session, I give it one last sprint. I can’t even describe how good that feels.

I apologise for evangelizing on the subject of running all of a sudden, but I really am astounded at the difference I have seen in myself in such a short time – in my stamina, my attitude and my body. I’ve been treating my body like crap for years, and I suppose it shouldn’t come as a surprise that it is responding so well to a little tough love.

According to internet experts most people quit in Week 5. It’s easy to see why, given that by Friday I will supposedly be running 20 minutes with no walking! I admit to being a little bit intimidated by the prospect of running for this length of time, but it has helped a great deal to read the stories of other people who have done the program. I can’t deny that this has been done successfully by people who face bigger hurdles than me, especially in terms of weight, age and attitude. I think I just need to accept that it’s going to suck, it’s going to hurt, but it’s well within my ability to see it through.

And if I can’t do it on the first attempt? I’ll try, try again. It sounds like many people end up repeating a week of the program until they are ready to move on, and that sounds like the most sensible approach. My focus is on remaining injury-free, increasing my stamina and making it through to the end of Week 9 (in however many weeks it takes!).

Wish me luck…

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  • http://cherryblossomadventures.com Lulu

    Wow that is pretty inspiring because like you, I hate to run. Weird thing is though I used to be a very good sprinter when I was younger and was one of the best in the state but have always hated jogging and long distance running- only doing what I HAD to do for training purposes.

    It is interesting to hear your take on it in regards to your asthma- I get asthma also but it is not usually sport induced (instead environmental factors play a part).

    Liked your tips/things you have learned part- if I decide to try and stick to a program like this then I will need to come back and re-read it. Usually when I tell myself I am going to start running I do it two or three times then quit so a schedule would be a good thing I think.

    best of luck!!!!

  • Suz

    Congrats on getting so far.

    I downloaded the app about 2 weeks ago and had every intention of starting, but some b#@tch at netball had other ideas and hence I’ve done my ankle. As soon as it’s back in shape I’m going to start… Can’t wait actually. Used to be quite a runner with the 800m & 3km, will be interested to see how long it takes me to get back to that fitness level.

    Keep us posted on your progress!!

  • http://www.rainbowtatt.com/ Laura

    I am SO impressed! At this rate you could inspire me to try this too!
    How’re you finding the iPhone app? Still wondering if it’s worth getting…

  • Pingback: Scarlet Words » Blog Archive » Couch to 5K: Here comes Week 7!

  • Mel Cherney

    I’m so happy I found this post. I just started Couch to 5K today and could only do 9 minutes of the program due to a massive asthma attack. I haven’t needed any inhalers at all lately so I didn’t think to carry it with me. I am very disappointed, and will be starting to take my Advair again regularly. Do you have any tips for someone with asthma who is just getting started? 

  • http://www.scarletwords.com Elizabeth

    Hi Mel,

    I’m really sorry that you had trouble getting off the ground with your first C25K run today.  I’ve been there and it can make you feel really defeated.  But there’s good news – there are SO many things you can do to better prepare yourself for your next run and you are going to feel incredible when you finish it!

    So here’s my advice:

    1.  Forget all about your first session.  Pretend it never happened, and go out there again tomorrow with a positive attitude about what you and your lungs can do.  I’ve come across so many asthmatics who have kicked butt at C25K (myself included!) and sometimes I think it helps to know that there are others who have conquered it.

    2.  Most importantly, when was your asthma last assessed?  It’s a good idea to visit your doctor if you’re starting any sort of new exercise program, or if you think the severity of your asthma has changed recently.  My last assessment was incredibly useful, and helped me to realise that “mind over matter” was never going to relieve my symptoms.  Your asthma is essentially causing the muscles in your airways to spasm and constrict – there’s a very good reason why you stop breathing easily.  

    3.  Carry your inhaler with you.  I usually wedge mine in my crop top, and although I almost never use it in the middle of a run anymore it’s a precaution that every asthmatic should take.  You know which asthmatics tend to die?  Not the chronic patients who are regularly hospitalised – it’s the ones with the mild symptoms who don’t carry their inhaler.  Scary, right?

    4.  I’ve learned a few things about my own asthma, and there are some things I need to do in order to work around it.  First of all, I’m most asthmatic first thing in the morning so I can’t just wake up and run.  Secondly, I’m apparently the only person in the world whose asthma is triggered by toothpaste, so I can’t run happily until an hour after I’ve brushed my teeth.  This means that I need to plan my runs for the afternoons and evenings instead.  I cross the road when somebody is mowing their lawn, and I avoid jasmine and wattle when they’re in bloom (or hold my breath as I pass them).  You might notice some patterns of your own – perhaps foods to avoid?

    5.  If you feel you might be on the verge of an attack, stop running.  Walk for as long as you need to.  You may find that you need to repeat some of the early weeks to build up your lung capacity, but know this – it gets easier the more you do it!

    I guess the thing to remember is that asthma is something to be taken seriously.  The trick is to make sure that it’s being managed, that you’re sticking to your preventer/reliever regime even when you’re feeling fine.  Allow yourself half an hour to prep your lungs before you go, this will give you a better chance of success.

    And know this: running is hard when you first start out.  It might feel as though it will take months before you get any better, but you will be AMAZED at how quickly your body will adapt to this new challenge!  

    My other Couch to 5K posts are here: http://scarletwords.com/category/c25k/ – perhaps you’ll find some of my other tips helpful.

    GOOD LUCK!  Can you drop by again soon and tell me how it’s going?  I’m happy to be your cheer squad!

    x

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