Question about running

Hi Everyone!

Today I started doing couch to 5K. I tried this a while back, and ended up with a wicked case of plantar fasciitis. It took me months of rest and rehab exercises to heal.

Here's what's different this time:

-80 pounds lighter

-new runners that should support my foot. 

-Actually listening to my body, so I know if there's a problem much sooner...

Do any of you have any tips or suggestions as to what else I should be considering to ensure I don't get laid up for months again? or any plus size running tips in general.

Thanks!

Go slow.  Everything else will come with time.  Do the C25k program as it is designed, don't add extra until you've finished it.  All your runs (or running parts of the C25k program) should be done a conversational pace.  This will keep you from over-doing it and allow you to run much farther and faster in the months to come.  Good luck!

Thanks! And good reminder about the pace. I already caught myself on the last running block yesterday increasing my speed, just because i could hhaha....Just follow the program!

My #1 suggestion is "OMG DON'T DO C25K."  Seriously, it's not the best program out there.  I don't know why everyone swears by it!  It's got this really stupid week, I forget which one, where you're like "WTF?!  You want me to do WHAT?!"  

Okay, sorry for all the caps :P  

Are you running at all now?  Or is running a new thing for you?  

I think the "couch" in C25K is misleading.  I know, for me, I had to claw my way up to the couch first and only then could I start a 5K program.  I think that the initial intervals are too much for someone who is obese, and perhaps for any non-runner.  

What's your fitness level at now?  Are you able to briskly walk for 30-60 minutes without feeling out of breath or having any joint/leg issues?  If you're not, work on that first :)  If you are, yay!  This would be the progression I'd suggest:  

Week 1: walk 5-10 minutes to warm up, run 15 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down.  STRETCH.  (If you don't stretch, you need to start.  Seriously.  I didn't stretch for forever and it was life changing when I started.)   Do this 3x in the week.  

Week 2: walk 5-10 minutes to warm up, run 30 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down.  STRETCH. Do this 3x in the week. 

Week 3: walk 5-10 minutes to warm up, run 45 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down.  STRETCH. Do this 3x in the week. 

Week 4: walk 5-10 minutes to warm up, run 60 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down.  STRETCH. Do this 3x in the week. 

You can use most any running app (I like Runkeeper) to set up your intervals.  Keep increasing in this manner, adding 15 seconds of running each week.  Work up to running 4 minutes out of every 5.  If you need to repeat a week, do it.  

Once you're at the point where you're running 4 minutes and walking 1, and this feels survivable, consider an app like the Zombies Run 5k Training plan.  It's much better than C25K in terms of development and progression.  Plus it includes things like stretching and heel lifts and knee lifts that help keep things interesting.  

This probably sounds like a insanely slow progression, but, believe me, it's worth it.  The number 1 route too injury is trying to do too much too soon and that's even more so for people like us who have jacked up body mechanics due to our obesity.  You'll also need to replace your shoes more often than a normal weighted person will - I have to change mine every 200 miles to stave off shin splits.  My normal weighted friends can get away with closer to 400 miles between shoes.  

If you haven't already done so, get yourself to a speciality running store to get properly fitted for running shoes.  You might also consider seeing a podiatrist for custom orthotics, especially if you've had issues with plantar fasciitis in the past!  They're a lifesaver for me.  

I'm not trying to sound dire or like I'm warning you off running, since I'm not.  Running is amazingly awesome and races are the best feeling and the running community is the best ever :)  I think everyone should run :D  But it's so easy to totally screw yourself up and then you're out of commission healing and no body wants that.  

Sorry for the wall o' text.  Between my own experience and my educational pursuits, this is one of my favorite topics :D

I love it!! Thanks for taking the time to put this together! I can briskly walk for 30-60 minutes, which is what lead me to consider trying running again. To be honest, I never realized you could set up your own intervals in an app. Seems pretty obvious now that you say it! 

I think the draw of C25K is that it presents as running for dummies, and is free. I'll download run keeper and set up the intervals as you suggested. I'm in it for the little no haul, so no rush (I do need reminding of that occasionally)

Good suggestion about the shoes. I just recently got a recommendation for a place to do just that. 

Thanks again! I'll probably have more questions as I go along!

Oh phew :)  I was worried you'd read my reply and think "holy crap, what is Gwen even on about."  So I'm glad it was useful!  

Nope definitely useful! Do you have any suggestions for what specific stretches I should be doing? Or a website you'd recommend?

I use an app called Yoga Studio.  It's amazing and has a number of "classes" at varying difficulties and lengths specifically for post-run.  It's definitely my preferred method for stretching after I run!  

This is a solid series of stretches, if yoga isn't your thing, http://www.nhs.uk/Livewell/c25k/Pages/how-to-stretch-after-a -run.aspx

I am another anti C25K person.  I have run and run in a 5k race.  I find the C25K is unrealistic and not the best plan.  I really like the running room's program.  It sets you up to continue.  Continuous running is not the best for speed, building endurance or continuing on (say if you get bit by the bug and want to run 10k)

Intervals are your best friend.  The RR's program gets you to 10 and 1's  10 min running 1 min walking.  Interestingly I had an instructor who noticed her race times were fastest at 8 and 1's as she could run harder before she needed to recover.  Just figure out where your sweet spot is.