Couch to 5K
Sep 21, 2015
Working with so many wonderful physical therapists who are also amazing athletes (death races, half marathons, full marathons, triathlons, 50 milers, 100 milers, back country snowshoe running) should be motivation enough to get off the couch but when you are not athletic, haven’t seriously exercised in quite some time, are 60 pounds overweight and about to turn 50 in a few months it’s pretty easy to talk yourself out of even starting anything remotely close to running.
I was challenged by my daughter in May to start running. She convinced me to travel to California and run with her in a 5K at Disneyland (Star Wars theme) in January of 2016. I knew it wasn’t going to be easy but figured I had plenty of time and I was excited to have this wonderful experience with her. We booked our flight, signed up for the race and that was it – time to get started. Step One: have a realistic goal and get excited about it.
I did some research on how to start a running program and set out for my first run (1 minute running – 1 minute walking x 10). Step after every step, I wanted to quit, cry and was worried that I would not only let myself down but be standing in Disneyland on the sidelines watching her run. I forced myself to run 4 times a week, never pushing too far and doing only what I felt I could, and the hardest part – being okay with it for that run. I love the quote “no matter how slow you run, you are lapping everyone on the couch.
Every week I increased either my run times or number of intervals but at a slow steady pace or if I wasn’t ready to increase, I continued until I felt confident to move forward. During the first few months I did have some issues with my back, hips and feet but I never stopped. I attended physio therapy and massage therapy and worked through the issues while continuing to push forward. Step Two: listen to your body and do what needs to be done to move forward. See a physical therapist, soak in the hot tub or take an extra rest day.
On Saturday, September 19th, just before my 50th birthday, I ran 5K in the Edmonton Night Race. I wasn’t fast but I crossed the finish line 4 months early from my previous goal of running 5K in January and 47 pounds lighter. The feeling of being part of the running community is amazing - everyone was dressed up with glow sticks and glow paint, dancing, high fiving with words of encouragement and finally celebrating whatever distance or time they achieved for that night. I know will never be a marathon runner but I will continue to run for my physical and mental health and who knows maybe a 10K someday? Don’t let fear stop you from getting started – you can do it!
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