Couch to 5K: How I started running + Running Essentials

Hands up if you hate running. Yup, both of my hands are up AND feet (if that were counted). Never have I pegged myself down to be a runner/jogger person.

That's why I was equally as surprised as everyone in my house when I decided to turn the 'Can'ts' into 'Cans'. If you had read my Weight Loss Story, you would know that my weight & exercise has been a constant battle.

Thus, when I started the Couch to 5K or C25K running programme, I was hesitant to record my progress in this blog, a main reason being that I wasn't sure if I would even get halfway through. But with motivation and support, I am now on Week 6 and catching glimmer of the finishing line in the horizon.

Brief background about C25K:

If you are an ardent anti-fan of running like me, the C25K programme was built for you. It's a 9 week programme that aims to transform people with sedentary lifestyles (ie: couch potatoes) into running their first 5KM race.

Each week comprises of 3 exercises, in which you slowly alternate jogging and walking to build endurance.

You can download the programme here: http://www.coolrunning.com/engine/2/2_3/181.shtml 

Free Mobile App: http://www.active.com/mobile/c25k

What I love about the programme:

1. Duration: To me, 9 weeks is a manageable commitment, given that it isn't a extended period where I would be likely lose interest or get bored. 
2. Simplicity: No fancy equipment required. Just lace up your shoes and go.
3. Flexibility: With 3 workouts in a week, I'm not restricted to workout every single day, leaving enough time to do cross-training, strength workouts or recover. As in the chart above, I like to alternate C25K with the elliptical and strength training at least 3 times a week.
4. Speed: While jogging/running, you can go as fast or as slow as you'd like, as long as you complete the minutes required.
5. Cost: None.

My experience with the programme so far:

1. I started off making rounds in a local park while my mom helped keep time on the mobile app. It was difficult getting through Workout 1, but Workout 2 & 3 got progressively better. Right now, I jog on residential roads, often with my colleague Kirat.
2. As the weeks went by, I switched to my sister's digital stopwatch/my Baby-G watch to keep time. It was definitely more convenient than carrying a smartphone around.
3. MUSIC HELPS. See more below.
4. GO AT YOUR OWN PACE. Most people think that running is all about speed. It's not.
5. Don't be afraid to take extra rest days. A fixed schedule is good, however I learned to listen to my body and take time to recover.
6. It doesn't get easier, it just gets better. As a novice runner, I looked up articles on the net on how to improve my running form to reduce injuries, as well as proper cool down techniques afterward.

Running Essentials

Moving on to my running essentials, I wear my good old Power shoes from Bata that cost RM40-50. They are built for running and cross training, and although they aren't from a premium sports shoe company, I find that they are build to last and give me the support that I need.

For inner support, I bought these polyester sports bras from an online store in size XL. Retail price: RM39 for a set of 3. These have an adequate padding to provide minimal support, however I wouldn't recommend them for proper long distance running.

If you are well-endowed, I would suggest Zaggora Active Sportswear: http://zaggora.com/ww_en/

To keep my hair out of mischief, I use these telephone cord hair ties (retails at RM5 for 5 pcs) & hair bands (RM2-3 each).

To keep track of time, I use my Casio Baby-G watch. Finally, if I'm running alone, I load up my iPod shuffle with some tunes to keep me going. Current favourites: Casey Abrams, The Wanted & A Great Big World.

More workout playlists: http://www.fitsugar.com/Best-5K-Playlists-29837222

I found this photo via Pinterest on proper running form. If you are interested to start running with the C25K and need support/advice, do feel free to leave me a comment below! I'm definitely still a novice runner, however I would be glad to share my thoughts.

You are also more than welcome to join me on my weekly rounds if you live within the PJ area. :) I will also try to update on my Post-Workout meals, tips on running better, C25K progress, cross-training and more. Am also hoping to join my first 5K this year! :)

Meanwhile, do checkout my C25K Runspiration Pinterest Board: http://www.pinterest.com/carameloves/c25k-runspiration/

Hope you enjoyed reading!

Till next time, stay healthy & happy! xx