calling on all crazy people who run

So I got a treadmill for Christmas. 

I never have ran on purpose.  I figured out how to walk on this thing (only 2 injuries... so far) and I thought I would start the couch to 5k running program. 

It is not going well.. I am too out of shape, the first minute of running my heart rate tripled, lungs burned and I thought I would die (or break many bones falling off the back end of this thing since I forgot to clip on the safety thingy).

So where do I start, does anyone know of a modified running plan or how to make the expensive machine taking up half my living room a more useful tool.  Walking is going ok, 30 minutes is all I do at a time.  Is there tricks or tips to make this more enjoyable?

Michelle

The couch to 5k program.  Get the official app. It's great.  Intervals.  Do it 3 x a week and you will be able to run 30 minute by the end of 6 weeks or so. It works.  

one word of note, running on a treadmill is very different than on the ground.  If you want to run outside eventually you may need to start the program from scratch outside. 

Good luck

dawn

Congratulations on joining the crazy world of running.  I'm just finishing up the Couch to 5K myself.  It does work.  Just follow the plan. 

One word of caution, not to discourage you, but rather to protect you.  I didn't start the running until I was under 200 lbs.  My personal trainer was concerned about injuries and stress on my joints if I started running and I was still too heavy.  He advised me to wait until I was in the 190 to 200 lb range (and I'm 5'10").  Only you know how you feel, but keep that in mind.  So instead, I started off on the elliptical trainer when I was still quite heavy -- about 300 lbs -- the elliptical trainer is very supportive of the joints.  In this way, I was really able to build up my cardio and get the exercise, but also do it wisely and not risk injury. 

Oh, and when you do start running, make sure you have proper running shoes! 

Good luck!

DD

I used to run pre surgery (heaviest weight was 270)and still do now ..it was hard but it does get easier..though injuries do happen easier at higher weights. I used a beginner program off of the sparkpeople.com site.(its called 5k your way rookie running program) They also have a modified walking program as well. The things I concentrate most on when running on the treadmill is proper form (don't hold onto the bars..unless REALLY needed), running heel to toe, light stretch before and after workouts, shoulders back and stand up as straight as you can. and buy proper running shoes..a good pair of shoes does a lot for ones running ability!

Most of all...slow it down, repeat weeks if you aren't ready to move on. Push yourself when you think you are ready. Its a hard process..but if you really want it you can get there! Have fun!!

~Brittany

Here's the Couch to 5K podcasts that I used:

http://runningintoshape.com/5k-training-downloads/

I was the same as you about 1 year ago - had surgery in October 2012, and started the Couch to 5K in mid January.  It's an awesome program - I went from not running at all (and being totally out of breath with lungs burning), to running a 5K race in May 2013!  I have since gone on to the 5-10K program and can run 10KM pretty easily. 

I started at a higher weight - was definitely still in the mid-high 200's. I didn't run at a very fast pace to start, though, and found that I got faster as I continued to lose weight.

Good luck - you can do this!