Aug. 28

5K Runner

Category > Fitness

I’ve never been a runner, but always wished I could be because running is such amazing cardio. It’s strange; I could sit on an elliptical with the resistance at 100% and incline 100% for an hour before I would have been able to run for 30 min straight.

I recently encountered a sudden enthusiasm to get over that mindset that “I could never be a runner”. Sometimes you need a bit of a push or coach, so I downloaded an app called ‘5K Runner’, by ‘Heavy Duty Apps that has proven to be uber impressive!  I understand there are a ton of varieties out there and I am sure that they all train you in the same way, but I’m just reviewing the one I had personally downloaded. Find it HERE

The principal is simple; it starts you off with a 5 min warm up and then takes you through a sequence of walk/run reps, always ending with a 5 min cool down and stretch. Over the course of 8 weeks the walk/run reps slowly decrease the walk time and increase the run time. You don’t even realize that it’s really happening.  The only condition is that you STICK WITH IT! Like everything in life, it won’t come easy and you just need to commit yourself. It suggests that you do 1 set every other day. When I started, I wanted it so bad that I was doing 2 back to back every day, but lost 4 – 5 lbs within a week. I didn’t want to start eating more so I just cut back following the suggested frequency of 1 every other day (case and point that running really IS amazing cardio).

Another great feature is that you can listen to your music at the same time and when it shifts you into the next run/walk set, there is a bell that tells you what to do so you never really have to keep looking down at your phone.

Before I go, the one last thing I want to leave you with is the importance of good shoes. I have a fair share of super cute bright and colourful shoes that I train in, and they’re fine for that, but you should really invest in a pair that are good for cardio and running. I am addicted to Asics because they perfectly adhere to my high arch and my knees never hurt in them.

Alas, I still wouldn’t classify myself as a runner, but I am one step closer! Have you ever tried this type of program? Did it work for you?

xxxo

29 comments
Sam
Sam

Did the app make you upgrade after a few workouts?

beatrixlombrix
beatrixlombrix

Thanks for the recommendation.  I'm downloading the app right now... I started running in Jan and can run about 6.5 miles in an hr 15 min... However, I don't really think I have lost much weight :( I think my legs look very muscular and firm, but my goal was to loose some weight.  My hubby's coworker has recommended a belt and watch to monitor my heart rate so that stay within my "weight loss" and don't increase to a heavy cardio/resistance workout.  Do you have any suggestions for me? BTW congrats on your great figure.  You look great! 

 

Bea

VeronikaJavorRomeis
VeronikaJavorRomeis

I have always hated running but I like the idea of building up to it. My trainer gave me some treadmill HIIT workouts that I plan to try :) maybe i will try this app!

Katy
Katy

Hi Maja! I found your blog through Veronika and I love it! I adore your physic and would like to pick your brain if you don't mind? I'm a nutritionist, physically active (barre 4-5 x's per week and HIIT cardio 2x's per week) but struggle with a bit of belly fat. I eat a mostly vegan diet, with the exception of some fish, take probiotics, get plenty of sleep and drink tons of water. My daily diet consists of mostly a brown rice protein drink with almond milk, fruit, TONS of veggies, hummus, nuts and seeds, quinoa, and green smoothies on certain days. I can help all of my clients but can't seem to help myself! Any advice (diet, strength training, particular exercises) you could offer me would be SO VERY appreciated! I am about your age, height, and weight with no medical problems :) Thank you!! Xoxo Katy

annmarie6
annmarie6

Also, do you have any suggestions on a good eating clean book?

annmarie6
annmarie6

I don't have an iphone so I couldn't DL that exact app but I found one similar and I'm about to do day 1!  Thanks for the motivation.  I love your blog, starting reading after your motivational monday on Veronika's!

Nicole
Nicole

I love C25K!  I never considered myself a runner, but after I graduated college I needed to shed a few pounds so I started running.  I was running 20-25 miles a week and felt great!  Then I went to graduate school, got married, and just had a baby in March... and totally fell off the bandwagon!  I started C25K this summer and am running in my first 5K this Saturday! 

 

Love your blog by the way, especially the layout! I also found it through Veronika.

Carina K
Carina K

I found your blog through Veronika's and really enjoy the health and exercise tips you're offering . I'm a transplant Canuck to NYC and your posts are quite motivating as I'm trying to get back to working out (a 3yr old and dissertation to write complicates things), and would like to include running as part of my routine. Anyway, I saw your tweet to Ivanka and would recommend: Stanton Social on the Lower East Side, Tao in Midtown, and the Gansevoort Hotel Rooftop bar....

Carina K
Carina K

Hi M! Found your blog through Veronika's. Your blog is so motivational, particularly to someone like me - who like V is a Canuck transplant to the U.S. - with a 3 yr old, and a dissertation to finish! I'm getting back into working out (mostly barre based workouts), and would like to include running into a physical routine. Keep up the posts and tips. Oh, btw - i saw your tweet to ivanka -- Ive been living here in NYC for many years now - check out Stanton Social on the Lowe East Side, Tao in Midtown, and the rooftop bar on top of the Gansevoort Hotel in the Meatpacking district (I forget the name of it right now)....enjoy NYC!

julianabruno
julianabruno

Hi Maya,  I just came across your blog through Veronica's blog, and I am loving it. I love the fact you are covering everything ( beauty, health, fitness ) After having a very busy and stressful year at work last year, I am committed to dedicate this year for myself and my family. I just started the same running program and I am addicted to it. The more you do it the more energy you get. 

Thanks for sharing your tips and for inspiring us. Quick question: Are you from Houston, tx like Veronica?

Janice
Janice

I just started reading your blog through Veronika. Sounds like a great app! I'll definitely be looking into it. I'm finally getting back into the gym after having stopped for 6 months. Running is hard to start again once you've stopped! Out of curiosity, do you work out in the early morning before work or after work? I am thinking about working out in the mornings before work which will be super early, 5 am, instead of after work because I have no energy and am so tired. Do you think the work out in the morning will be as effective?

Amy
Amy

My husband is currently doing this app and likes it. He's always hated running, but he wants to do the Canadian Breast Cancer Foundation Run for the Cure with me at the end of September so he's working his way up and doing awesome! Running is fantastic cardio. I started about five years ago (after a looooong hiatus...like, since high school track) and started off doing walk/run intervals and now I run about four times a week - definitely addicted. Good luck with your program! 

Suz V
Suz V

I just started running a few months ago.  I didn't use any type of program, but I did the same sort of thing.  I just tried to run a little farther every week.  I ran my first 5k over the weekend. It's definitely hard!

JayneBecca
JayneBecca

I am a runner & regularly run 5k -- I even managed to run a half marathon this year! a huge achievement for me :) This app looks like it has the right idea, start slow and build it up! The key is just to try & run a little further or longer each time! x

Traci
Traci

I did the C25K app & I LOVED it! I've never ever been a runner & I run 2-3 times a week now. It's amazing how the program seems like it knows your body!! BTW, I found your blog from Veronika.

hautepnk
hautepnk moderator

Hi Sam - I paid $1.99 for it up front and hasn't made me upgrade or anything yet

hautepnk
hautepnk moderator

 @beatrixlombrix I understand the targeted HR zone for weight loss, but in all honesty I don't follow that. The harder you push yourself, the more weight you will lose. The gauge I use when trying to shed some holiday weight etc is the more I sweat during cardio/training, the more I know it is working. When I tried the weight loss HR zone concept, it was VERYYYY slow to lose anything. 

 

My recommendation is to keep up the running - Like I mentioned in my post, I lost about 5 lbs within the first 10 days, it was insane. If you're not getting to where you want to be with your weight loss goals with just the running, look at your diet. Keep a food diary for a few days and write down everything you eat (be honest and don't change your eating habits). Next, once you review the log to add up your calories you may find that the little snacking or cheats add up to prevent you from making any leeway into your goal. You'll be able to clearly see what you didn't need to eat and what you can substitute for healthier alternatives. My daily caloric intake is about 1300 - 1600 per day and I am about 5'9" tall. I used to keep a journal, but the longer you do it, the more natural it will feel and you can ditch the journal. 

 

I really hope this helps - let me know if you have any other questions/thoughts :)

Keep it up girlie!

hautepnk
hautepnk moderator

 @VeronikaJavorRomeis ME TOO - like I said, I envied anyone I saw running and wondered how they did it. Definitely give it a go and see what the verdict is, probably different for everyone. xoxo

hautepnk
hautepnk moderator

Hey Katy,

 

I envy that you've been able to make your career about Nutrition and Health/helping people. I frequently play with the idea of doing a big career change...maybe one day.

 

Nonetheless, everything you're eating sounds amazing and super awesome for you, especially your workouts! I don't completely agree with this statement "Abs are made in the kitchen", but when I see someone doing great workouts and they still can't shed weight the abdominal area, I err on the side of diet. For girls getting your abs to show is super hard and strict (as I am sure you know). Check out my response above to @beatrixlombrix about caloric intake. What I usually see with people (including myself), is you have all the right ingredients, but it ends up coming down to portion sizes. It might be your missing ingredient :) 

 

What are your thoughts? could you be taking in a bit too much of all that great stuff preventing you from making the final cut? Keep me posted!

 

xo

hautepnk
hautepnk moderator

 @annmarie6 Glad you found something similar :) and super excited that you love the blog!!

In terms of good clean eating books, there is one book that I am planning on featuring on a post all of it's own. It is called "The food Connection" by Sam Graci (http://www.amazon.com/The-Food-Connection-Right-Time/dp/1553350081) and it is a book that I think every single person should own and read. I refuse to even lend my copy out to people because I frequently flip through it when I forget something. A more commercial book is the "Eat Clean" series by Tosca Reno. I don't particularly like Tosca as a person (I went to school with her girls and she was a very rude woman...but people can change I suppose), but her books do offer some great basic principals that you can apply to your everyday. 

hautepnk
hautepnk moderator

Hey Nicole - So glad to hear you're back on that bandwagon! It's not the past that counts, but what you're doing now. Thanks for the feedback on the site too - means a lot xo 

 

P.S congrats on your little angel

hautepnk
hautepnk moderator

HI Carina - pleasure to meet you!!!!! I LOVE barre workouts, maybe I should do a post on that too hmmm...I was a dancer for many years and have an insane appreciation for it. You should totally try one of these programs. It's like having a personal trainer, except it costs you $1.99 and doesn't get annoying haha. Also, thanks SO much for the NYC tips. I figured Ms. Trump would never reply to me, but love her to death so I figured it was worth a shot. I am definitely going to try to get to some of your suggestions. 

P.S it's so cool that you've lived there for a few yrs, I adore NYC, but not sure I would survive considering I was born and raised a country gal ;)

hautepnk
hautepnk moderator

Hi Juliana,

I'm sooooooo happy to hear that you're loving the app (and even happier to hear that you like the blog!!). I too had a crazy few years in a stressful environment, but you MUST focus on yourself,your happiness and family! At the end of the day, it's what will be with you forever. I am so glad that you're taking the time now to do what you love. It took me a while to find that "runners high", but when you do find it, it's such a great endorphin filled feeling :) Would love to keep hearing from you and what things you're finding work best to cope with stress etc.

I am actually from Veron's motherland, Canada. I live in a small suburb near Toronto - but plan on making a Houston visit to see her soon

hautepnk
hautepnk moderator

Hi Janice - that's so great that you're planning to get back into it!!!! I wish I was an early morning exerciser, but I find I get so much productive work done if I go in early and I am a firm believer in getting a good nights sleep, so I won't forfeit sleep just to get an a/m workout in. As such, I usually workout after work. If you prepare and have your gym bag in the car or mentally prepare yourself to know that as soon as you get home you WILL do a workout, it will be easier. There are some days that I plan to go direct from work, but just need 10 - 15 min by myself to decompress from a stressful day and that's perfectly fine, but the plan is to rest for a bit, then get up and go. The days that I just 'wing' it and attack without a plan, I am least productive and never end up going to the gym. Sorry for the lengthy response!

 

P.S in terms of morning vs night, a morning workout gives your metabolism a huge boost throughout the day and you'll likely feel more energized from it. When I have the choice (weekend or vacation, I actually prefer mornings much better).

 

Hope this helps!

hautepnk
hautepnk moderator

What a great end goal to participate in! Maybe I'll eventually look into doing a run for a charity as well. Thanks for the idea and feedback!

hautepnk
hautepnk moderator

 @Suz V awesome! I will definitely be doing a happy dance when I hit my first 5K, I'm almost there :)

hautepnk
hautepnk moderator

 @JayneBecca That's so GREAT - definitely a huge achievement. Thanks for the motivation

emi
emi

 @hautepnk  I am from Toronto too !!  P.S I Love your blog and have a million and one questions about nutrition and exercise, which I will ask you soon! :)

hautepnk
hautepnk moderator

Torontonians Unite!

Ask away :)


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