Working up to running
This week I am 10 weeks post-op and have just really been able to hit the exercise the way I want to due to some complications after surgery. Prior to surgery I was walking 4 miles and am finally back to the 4 mile mark. I do 60-90 minute brisk walk every monring before work and have no issue with this. I have recently started takin TaeKwonDo classes, this will show anyone just how fit or rather unfit they are. I am able to keep up except when it comes to push-ups and sit-ups.
I have entered a 5K at work but opted to do the untimed walk. about 3 weeks ago I tried the first C25K session and felt I was lucky I didn't break anything. I don't know if 260 is still to heavy to really hope of doing anything but distance walking.
Any suggestions? I really enjoy the exercise I have started so far but am looking for some advice on how to progress beyond where I am.
I do look forward to actually running a 5K and possibly a marathon.
I have entered a 5K at work but opted to do the untimed walk. about 3 weeks ago I tried the first C25K session and felt I was lucky I didn't break anything. I don't know if 260 is still to heavy to really hope of doing anything but distance walking.
Any suggestions? I really enjoy the exercise I have started so far but am looking for some advice on how to progress beyond where I am.
I do look forward to actually running a 5K and possibly a marathon.
Paul C.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
You can do it. I started when I was still in the 440 pound range. I had to lose over 100 pounds before the doctor would do the surgery.
If you need to walk that's fine, walk! There is nothing wrong with that. Walking is 100% better than sitting on the couch.
As was said start off easy. Go ahead and Modify the c25k program. If you can't run for 60-90 seconds, try 15-30 seconds with a minute walk. Make it comfortable but doable.
Then when you see you can do it, start to challenge yourself, add some more jogging time, less walking time.
Good luck!
Congrats on getting started.
If you need to walk that's fine, walk! There is nothing wrong with that. Walking is 100% better than sitting on the couch.
As was said start off easy. Go ahead and Modify the c25k program. If you can't run for 60-90 seconds, try 15-30 seconds with a minute walk. Make it comfortable but doable.
Then when you see you can do it, start to challenge yourself, add some more jogging time, less walking time.
Good luck!
Congrats on getting started.
The first time you do something - It's going to be a personal record!
I am 4 months out and just started running in the last few weeks. I've built it up a bit, but slowly and I'm o.k. with that. I've been doing the 30-60 second run, then walk (believe me...this was a work in progress and still is! LOL!). I have been walking everyday with my dogs since surgery, which is rewarding for me, but also makes me feel good I'm getting my pups exercise as well. You should have seen how happy they were when I started this running thing! I have found they actually are the ones motivating me! I love it! Someday I'd like to run a 5K too. Good luck!
So I followed peoples advice this AM and had some sucess I am not as sore as I thought I would be. We have a trail near my house called the Greenway. It is paved and boardwalk in areas, the nice thing is that there are markers every 10th of a mile. Todays goal was that if I was jogging I had to make it to the next marker before I could walk, but had to jog until I couldn't. This meant that if I jogged past a marker then I had to make it to the following marker, granted my jogging pace at times was barely above my brisk walk pace. This seemed to work if I knew I wouldn't be able to hit a mark I walked to the next marker then did the jog. Doing this a couple times I was able to hit 2 markers or beyond.
I managed to do 3.5 miles of which I would say 1/3 was some pace of jog. I managed a time of about 45 minutes, last week this same distance took me over an hour. This was after doing TKD last night which had me sore like nothing and if I would have had a normal stomach I probably would have thrown up.
I managed to do 3.5 miles of which I would say 1/3 was some pace of jog. I managed a time of about 45 minutes, last week this same distance took me over an hour. This was after doing TKD last night which had me sore like nothing and if I would have had a normal stomach I probably would have thrown up.
Paul C.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
Hi Paul- Just a suggestion for you. I coach a beginning 5K group (which I actually took the spring before surgery) and we use the run/walk theory. It is better on your body, and it gives you permission to walk to you don't have a failure mentality. I have done 2 half marathons, and I am currently training for my 3rd one on October 17th. I do it all on 5 minutes run/ 1 minute walk intervals. I feel great afterwards. You might want to give it a shot. Great job on where you are now. Keep up the good work. BTW I teach my class that in the beginning, sometimes you walk faster than your jog.
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