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200+ Pound Club!

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Hmmm, very strange, I responded to your post last night and now it's gone.  Annoying.

 

Anyway, congratulations to you and your daughter.  While I'm not of a demographic to be actively involved with GOTR (more like OMOTR, Old Man On The Run), I am a great fan of the organization and volunteer my time to act as a course marshal during their semi-annual events. 

 

As for which C25K program to use, I cannot comment first hand as I've never done one, but from the anecdotal reports I've read, they all contain pretty similar content/workout routines.  What differentiates them is the form in which they are delivered; if you can find one for your Android, that's probably as good a place as any to start.

 

  • A few generic comments about the C25K program (I may not have done one, but I have been way-way over 200 pounds and started, and restarted running numerous times over the years):
  • Do not add to the program, if it says "Walk," walk, if it says "take a day off," take a day off and let your body rest.
  • When the program says "Run", you should interpret that as "Jog Slowly".  Why?  Many (most? all?) new runners interpret the "Run" command as, "Go hell bent for leather," and end up getting hurt and quitting all together.
  • If your breathing gets out of whack, slow down even more, your lungs will eventually figure it out.
  • It is important to understand that while your muscular and cardio-vascular systems will develop at a relatively rapid pace, your skeletal structure, your joints, your connective tissue (ligaments and tendons) take a lot longer to develop.  Keep it slow!
  • Once you've finished the C25K program, keep running and work on adding distance.  This does two things, 1) it continues to slowly build your base while keeping your risk for injury as low as possible, and 2) it makes you faster (like for your race, believe it or not).
  • When you get to the point where you can run say six miles at a crack, then you might want to start thinking about speeding things up, an bit, and not for every run.

 

Have fun and keep us posted on your progress.


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