Re: Newbie questions (Couch to 5K program, specifically)


<deltaechomike@xxxxxxxxx> wrote in message
news:b13a37c4-cc9b-46c3-8290-bfca93097dc5@xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx
On Dec 21, 6:25 pm, PreciousKittyKat <PreciousKitty...@xxxxxxxxx>
wrote:
I'm new at this, so forgive me if I am asking many repetitive
questions. I just started the "Couch to 5K" program. I completed the
first week (3rd day) today. . . .

Hi, PKK -- I am late in responding but just checked the list.
Congratulations and welcome!

I have made some significant changes in my diet. . . .

Lifestyle changes are the key to being healthier (and happier) over
the long haul. Diet alone or trying exercise alone didn't seem to
"take" for me. New Year's resolution at end of 2003 was to "finish a
5K" in 2004 -- and I ended up staying tobacco free and losing weight
too.>

Congrats to both of you. We were all at this point when we started. :)


4) how long does it take to build endurance?

In my case, I think it was 18 weeks to my 5K ( ~34+ minutes).
"Endurance" is an elusive term. The improvements are pretty dramatic
at first.>>

How fast has so much to do with your current physical condition coming
off the couch. I know comparing with others seems to help but I'd
merely do it at your pace. Comparing will only confuse things.

5) I almost panic when I can't catch my breath. maybe panic is a too
harsh choice of words, but, I get anxious when I know the next run is
coming up.

Don't be a slave to the schedule. If it says 60 seconds and you start
gasping at 45, maybe stop at 45 -- or slow down! Like I said,
repeating a week or two is pretty common.>>

Conversation pace even if it means a 20+ minute mile. Gasping means too
fast, PERIOD!




6) this is weird...but...I don't know if I am sweating enough??? I
sweat some...but...I seem to get very red-faced and seem to overheat a
bit. I stay flushed and red faced for about 20 minutes after my run.
Is this normal???

This is weird too: the body *learns* to sweat efficiently. At first
-- yeah, you will overheat. A few weeks later, it's like, wow, I'm
soaked! Acclimatization from summer to winter to summer changes the
way we sweat too.>>

I have friends that have been running for 30 years that sweat like hell
and others that never seem to offer up a drop. From reading between the
lines it seems that you are going too fast for your current condition.


7) I can't find any answer about this:
How fast on a treadmill is a brisk walk? Specifically, how many miles
per hour (that is how my treadmill calculates rate of speed...I hear
people talking about how many minutes their mile took, but, never how
fast to set the treadmill for) What to set treadmill at for a brisk
walk? for the running part? I think I am going too slow, but, I am
maintaining, and don't believe I'm overdoing it. My brisk walk is set
at 2.9-3.0 mph and my jog is set for 3.9 mph...is that too SLOW? I
really don't have a clue!

No such thing as too slow at this point. It's not a competition at
this point. Does 4mph *feel* slow? out on a limb here: Probably at
this point 5mph is too fast. (from looking back at my old training
logs -- avg. ~13 min. per mile *Plus!*)>>


To hell with numbers, set the pace where you can still talk while
running or fast walking.

8) Am I supposed to eat before I do this workout? After? What to eat?
O.K. to drink water during the workout? I do. What types of foods
should I be eating to both lose weight and to build the right muscles
and have enough energy for running?

Very personal. I don't like to eat before running. Yes drink water,
but again, quantity is very personal. Go for comfort at this point
(or else you might just decide to stay on the Couch!)>>

At his point what you eat before is of little consequence unless you are
4 days into a fasting cycle. I like to be up for about a hour and have
some coffee and toast to absorb the acidic fluids.

The whole weight loss process is another and much larger issue.
Understand that a mile of walking or running uses roughly 100 Kcal. If
you have a Ring Ding after you work out, you will still gain weight.
It's the old calories in calories out game. What ever you do, don't try
some severe 1,000 Kcal diet along with your exercise or you'll end up in
deep *** quickly.

Somehow you have to figure out you caloric needs to keep you weight even
and then adjust down, aiming at a pound a week. that about 3,500 Kcal
less per week. The easiest calories to eliminate are the simple sugars.
If you're throwing down more that 25% of calories in fat, even good fat,
that's another place to slice.

One of the best nutrition pages IMO is
http://www.hsph.harvard.edu/nutritionsource/

Please note their pyramid has exercis at the bottom(most imporatnt).

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html



I suppose I will wear out my welcome at this rate! I've asked way too
many questions, but, these I'd really like an answer for, because I
have NO education at all on how to do this correctly. No background in
exercise, or, even basic fitness/diet. ANY advice/recommendations is
welcomed.

Why they don't teach about this stuff in school I don't know. Even
back in the dark ages with the J.F.Kennedy "President's Plan for
Physical Fitness" they just made us go out and hurt ourselves, no talk
about method (not that they knew anything in those days . . . ).
Don't feel bad about not knowing. Have you hung out at the
coolrunning newbie forum at all? I used to read some there.>>

In general and in spades with this last administration we feed the HMO
piranhas. We do this not with preventive but after we have a major
illness. Schools are good place to start but efforts in K-6 are
marginal at best. There is a reason our kids are exponentially getting
obese and type II diabetes is rampant. We can bitch all day that this
should come from the home but it's not going to happen. Who the hell is
home anymore with both parents working. Too much fast *** food and kids
fending for themsleves. Some schools are finmally looking to make
lunches healthier but they are exceptions not the norm.

An no you will not wear out your welcome. There is a lot of experience
along with a variety of answers. We don't always agree but you will get
a variety of responses to ponder and do homework with.

-D


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