How to Make Running Fun with Couch to 5k

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I know you think there’s no way you’ll ever be able to run a 5k race. However, as you lose weight and gain more mobility, you will find that you have more stamina and energy than ever. A great way to test your abilities is by signing up for a 5k race, which is a fun event that usually raises money for a good cause. It seems intimidating, but if you download the Couch to 5k app on your phone and follow their program, you’ll be running to the finish line in no time! This app makes running fun, as it allows you to run at your own pace. Follow my other tips for how to make running fun, especially after your bariatric surgery, when you’re seeing all that your body is capable of doing.

The App that Makes Running Fun

Couch to 5k (C25k for short) is an app for your smartphone (available for iPhones or Androids), and it’s like a personal trainer in your pocket. It’s an eight-week program where you train three days a week for 30 to 40 minutes. You start slow and alternate between walking and running (or jogging). It has an audio coach that tells you when to run and when to walk. There is also some music available on the app, but you can also use your music.

The app and web site boasts that C25k claims it will take you from a couch potato to a 5k runner (3.1 miles) in eight weeks. It doesn’t matter your fitness level because I believe this program would help people of most fitness levels. For the first time in my life, I found something that makes running fun. I enjoyed the training. However, there are a few tips to keep in mind as you go through the program.

Don’t Peek Behind the Curtain!

When you download the app and see the workout for the first day, it seems doable. But, please, don’t do what I did! I wanted to know how the program progressed, so I glanced at the workout for the last week. I was utterly intimidated! There was no way I was going to be able to run 20 minutes straight. These people were crazy!

I was so overwhelmed at the thought of running for 20 minutes straight, that I almost gave up before I began. However, one of my post-op goals was to get back to running, so I knew I wanted to do it. I put on my brave pants and went with it. After all, it’s not like they’re asking you to run a marathon.

The geniuses who developed this app knew what they were doing. By the time I got to the running for 20 minutes, I was enjoying and looking forward to my runs so much that the 20 minutes flew by! I know it seems hard and scary at first. However, stick with it, and you’ll see results too. This app does make running fun, and the more you do it, the easier it gets. You’ll be ready for your race in no time!

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Baby Steps

The reason I used this app, and the reason I recommend it to everyone who wants to start running, is simple: the C25k program takes baby steps to the intimidating task of running three miles. You start slowly, running for only about thirty seconds at a time. Each day you build up and run a little more, walk a little less. We all know that slow and steady wins the race, and this program slowly builds you up to complete your first race.

Whenever it seems too scary, and like I can’t possibly run that far, I give myself a pep talk. I say, “If I can put up with [insert incredibly hard situation] for so long, I can run for one minute.” Reminding myself that I have been through harder situations than only running gives me the push I need to try the workout. Making running fun is a hard task, but Zen Labs Fitness knocked it out of the park. Again, trust that the people who designed this program know what they’re doing because it worked for me. It can work for you too! Start training for your race today!

So What’s the Downfall?

I know that I am talking up C25k, but that’s because I love it. However, there are a few downsides to the program. As with any workout regimen, you should get your doctor’s permission before starting C25k. While the app makes running fun, it can be hard on your knees, so if you experience discomfort, you should contact your doctor. Expect some soreness, but nothing should necessarily be painful. It’s also helpful to stretch after running so your calf and thigh muscles don’t get tight.

I had problems with plantar fasciitis. I found stretches online and rolled my foot over a frozen water bottle to help ease the pain. Remember not to overdo your exercise. It’s okay to push yourself (and you should!), but not to the point of injury. We want you to be able to get to your race day and succeed. Who knows, maybe you’ll even try a marathon one day!

How to Make Running Fun

Over the years since my surgery, I’ve completed the Couch to 5k program every summer. I enjoy seeing the progress my body has made and how much easier the runs get for me. I usually train for at least one 5k race in late summer or early fall, and I use this app every time. From all this time spent pounding the pavement, I’ve learned a few ways to make running fun.

1. Listen to music or podcasts – I prefer listening to Pandora on my runs, but if I get tired of the music, I switch over to podcasts. I try to sing the songs in my head while running to distract me when it starts to get hard.
2. Vary your routes – This tip is one that I think is essential to 5k training. The varied courses brighten your run with different scenery and strengthen and conditions you to be a better runner.
3. Run in the rain – More on this tip below, but I love running in the rain. When it’s my training day, I run no matter the weather. It’s fun and refreshing.
4. Wear cute clothes – As if we need another excuse to buy clothing in smaller sizes after weight loss surgery, but buying cute outfits and sneakers that make you feel good is motivating. You remember when you were a kid, and you thought your light-up sneakers made you run faster? I feel the same way running in a cute outfit.
5. Imagine someone at the end – I once saw a meme that said: “Run like Ryan Gosling is waiting at the finish line with puppies.” Yes, please! While I usually picture myself running towards my boyfriend, it often helps motivate me to keep going if I picture myself running towards someone I want to see. Or imagine you’re running from an angry bear or your awful ex. That will keep you motivated!
6. Take a pre-workout – One of my favorite products from RedCon1 is Total War. I love the mango flavor, but this pre-workout contains stimulants that give me the energy boost I need to complete my runs after working all day. Use code T20NickyBi at check out to get 20 percent off your order!
7. Wear a FitBit – I love my Charge 2 FitBit. Not only does it track my steps during the day, but if I start tracking at the beginning of my run, it tracks my distance. Seeing how much further I run as I progress in the program makes running fun for me.

It’s Like Rain on Your Training Day

If you’re running outside, a downside can be the weather. Some of my training days occurred in rainy or possibly rainy days. I ran in drizzling rain, pouring rain, hot sun, cold wind and moderate temperatures. It’s up to you if you run on those days when the temperature or weather isn’t perfect. I found the varying weather helped my endurance. Also, if you wait for ideal weather, you’ll end up waiting forever! Honestly, the rain made running more fun. I loved that extra sprinkle of water on me while I was running.

A Wanted Side Effect: Weight Loss

Another reason you should consider this program is because the cardio will boost your weight loss. My surgeon told me the reason I have been so successful is that I exercise regularly. When I was doing C25k, I ran three days a week and did strength training two days a week.

RELATED CONTENT: Want to learn the 10 changes you need to make in your life to be successful with bariatric surgery? Get our free download here!

As a bariatric patient, it’s super important to incorporate exercise into your daily life. Whether it’s parking further from the door at the grocery store or doing the C25k program, exercise will boost your weight loss. C25k is an excellent option because it builds the strength in your legs and increases your endurance. These bonuses to the program make C25k the only running program I’ll do.

Make Running Fun

It’s the only running program that made running fun and more comfortable. The more you do it and commit to the program, the easier it gets. It is hard at first – there’s no doubt about it. However, the running gets more natural and even – GASP – enjoyable! Just keep up with it, and you’ll see results.

I know it’s hard for you to find time to exercise between work, kids and the endless household chores. However, when you decided to get this surgery, you chose to make yourself a priority. There is no shame in bettering yourself. Remember that you are doing all of this work so your kids will have their mom around for a long time. Taking 30 to 40 minutes a day three times a week to work on your goals isn’t asking for much. You can do it. Just make an appointment time for yourself to run each week, and you’ll be able to do it! If you have issues with feeling guilty about putting yourself first, then read this post I wrote about how to overcome the guilt.

Better yet – get your kids in on the action and have them run with you! 5k races are a great family event to do together. I even know a family who regularly runs together, and they say it brings them closer together. The memories you make are worth it.

Stress Reliever

Another reason you’ll love running with the C25k program is that it is a great stress reliever. I was able to channel all of my frustrations and emotional problems into the pavement. It was just me, my music, C25k, and the park. I started the program at about six weeks post-op and over 300 pounds. The first several months after surgery are tough emotionally. Your hormones are all over the place, and you need a new way to deal with your emotions that doesn’t involve food or alcohol. C25k is a great way to process all that your feeling and take out your frustrations once your doctor clears you to exercise after surgery.

The Only Running App to Try

While C25k has its limitations, I highly recommend it as it tremendously helped me train for my first 5k post-op. If running is a post-op goal of yours, and I hope that some form of physical activity is, C25k is the only running app to use. It will give you the baby steps you need to be able to complete your race. Don’t get overwhelmed when you peak ahead, instead relish in the possibilities. The added exercise will boost your weight loss, and running does get easier over time. It will help process all your emotions since you can’t turn to food or alcohol. Download the app today; you won’t regret it!

Running a 5k has been just one of the many amazing things to happen to me since I have lost 235 pounds with bariatric surgery. My journey started just like yours – with a need and a want to get in control of my eating and weight. For this reason, I created a Bariatric Beginner’s Guide that outlines the 10 habits you need to succeed with weight loss surgery. Click the link to sign-up my newsletter, and you can get your free PDF download sent to your inbox. Get started on the bariatric surgery journey today!

In Summary

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