Learning to run after bariatric surgery.

[jess9395 5,448]

The chart doesn't actually have you running the whole 5k in 20 minutes. The last month has the speed up, and then working for distance.. ends up being 26.5 minutes at 7mph or 28min for 6.5mph..
So Jess broke 30 minutes in 6 months and this plan has you break it in 7 months. Sounds ok to me.

I think that plan is fine, my post was more aimed at the idea that couch to 5k has you working for a 30 min 5k by the end.

The plan the from fat to finish line's coach rik has worked out (he's a running coach) is actually aimed specifically at overweight runners and ramps up quite slowly, it's a super "run your first mile" plan.

[jess9395 5,448]

"Fast" is also relative. For me a 30 min 5k doesn't feel fast.

I'm used to the way runners phrase their speed so the mph doesn't mean much to me. I easily run a 10 min mile forever, but I can run a 8 min mile! Some others like to run 12 or 13 minute mile. It's all relative!

[Apple1 2,572]

1 minute ago, jess9395 said:

"Fast" is also relative. For me a 30 min 5k doesn't feel fast.

I'm used to the way runners phrase their speed so the mph doesn't mean much to me. I easily run a 10 min mile forever, but I can run a 8 min mile! Some others like to run 12 or 13 minute mile. It's all relative!

Yes!! I am used to thinking in terms of pace. My easy pace is 12:30-13:30. I could run forever at that pace, but I could bust out a much faster mile if I want or need to.

I haven't really tested my limits lately. I may do a test this weekend and see how fast I can run a mile just for fun.

[Gen17 92]

I started running about 7 weeks ago and can run for 22 mins straight (doing the couch to 5k) My first 5k is next weekend and it's so addictive. The app is great and really knows how to get you going!

[Numbheart 108]

I watched From Fat to Finish Line too, and it was quite interesting. However, the first thing I would remind you is always - before trying anything - consult your physician. He knows best.

[MowryRocks 679]

On ‎10‎/‎18‎/‎2017 at 5:09 PM, Berry78 said:

I picked 7mph because 6mph is jogging (and I thought we were talking about running), and an Army PT test (for a 45 year old soldier) has him running 2 miles at 6.5mph. I just rounded up.

But sure.. jogging 4mph is awesome too

My heart rate is around 80ish and walking 3mph gets me almost breathless.. so.. yeah....

My inseam is 24 in long. 7mph is a dream. For someone with short legs, 4mph is absolutely running.

[Meryline 546]

I so want to get back to running. I actually miss it, even though I hate running.

I want to compete, do triathlons, half marathons, even 5k again, but my neurosurgeon has said no. I hope it's not a ban for life, but it's a ban for now.

For now, I do Nordic walking. I have even done a half marathon Nordic walking competition, and it was so much fun.

[Healthy_life2 8,319]

My first year of surgery I completed a 5K - This year completed my first full marathon. 26.2

On my 50th birthday, my goal is -Ultra marathon 50K (30 mike) http://saltflats100.com/ltptx3f0eimync5mvtvzhkf276mf66

I agree with the above. Start at a slow pace. I love couch25K. Don't forget to stretch and foam roll. Interval training (Jog 3 mins walk 3 mins repeat) This will build you up to sustained runs.

My pace is improving. I added sprint intervals and strengthening my legs, glutes, abductors, itband and hip flexors with weight lifting. (I also do upper body work)

Suggestions for bariatric runners: (not plugging products)

• Running hydration vest. The Water holds tight to your body with less bounce. It has a bite straw to slowly drink water throughout your race. It's better than gulping down a styrofoam cup of water handed to runners along the route. Pockets to hold car keys, cell phone, debit cards and food to fuel your run. Click to see vest examples
• Running belt for shorter runs: hold car keys, cell phone, debit cards and food to fuel your run. Running belt example
• Never eat anything new to your system before or on the route. You may be racing to find each porta potty on the route due to an upset stomach.
• Running gels - Test them out to see if you can tolerate them. They are thick like molasses and sweet. Directions are to drink plenty of water with them. I don't use them.
• You will reach a point in your running that you will need to fuel you body like an athlete. ( I used a sports medicine dietician) Getting extra calories and carbs in can be interesting with a small stomach
• On the route foods - This will be trial and error to figure out what works for you.

1. Meal bars. They may sit heavy on your stomach and bog down your run.
2. Check your race event information. My last race handed out fruit and muffins along the route. May sit heavy
3. Don't laugh. Baby food squeeze pouches. The tops twist on and off. Easy to carry no mess.
4. Die hard nutrition runners make their own pureed recipe and use refillable baby food squeeze pouches.
5. Hydration: I use nuun hydration tabs. https://nuunlife.com/

[OneDollarBill 371]

In regards to pace

For me I adjust my pace based off the distance I am running. I will run 1 mile faster than 3.1, 6.2, 13.1.. etc

My 5K pace is easily 8 to 8:30min, but like this past weekend I ran my 10K at a 11 min pace and my half-marathon the follow day average out to to just below 13min.

You have to be comfortable with YOUR pace. The only competition is you and your mind. It's good to push yourself now and then so long as you aren't pushing yourself into an injury. You will naturally pick up speed with the more running you do. However there are guys I know that have run their whole life and said as they get older they just aren't as fast and when they do push they get injured. Their days of sub 6min miles are over.

Interval running has been a huge key to increasing speed and stamina.

[MowryRocks 679]

15 hours ago, OneDollarBill said:

In regards to pace

For me I adjust my pace based off the distance I am running. I will run 1 mile faster than 3.1, 6.2, 13.1.. etc

My 5K pace is easily 8 to 8:30min, but like this past weekend I ran my 10K at a 11 min pace and my half-marathon the follow day average out to to just below 13min.

You have to be comfortable with YOUR pace. The only competition is you and your mind. It's good to push yourself now and then so long as you aren't pushing yourself into an injury. You will naturally pick up speed with the more running you do. However there are guys I know that have run their whole life and said as they get older they just aren't as fast and when they do push they get injured. Their days of sub 6min miles are over.

Interval running has been a huge key to increasing speed and stamina.

I agree with all of this...I was able to pick up the pace on my long runs this week to 4.5 mph thanks to the increased stamina from my interval runs on the short days.