Healthful Bites

Since this good for you moves information will be posted at about the time I am hurriedly apartment searching (moves in more way than one!), I decided to enlist a little help and run my first guest post here on Healthful Bites.

My sister Sarah, 26, is currently an occupational therapist in St. Louis. She told me that she is working through the Couch to 5K (C25K) training program that helps individuals who are new to running accomplish 3.1 miles in a little more than two months. I had seen several fellow bloggers and Twitter friends trying C25K as well, so I wanted to learn more from someone in the thick of the program!

As a little background about me, I hated running in junior high, but took it up in high school and liked it once I discovered that I was pretty OK at it. My stint on varsity cross country lasted all of half a season during high school. I ran several 5Ks and cross country races, and won a couple trophies for the random low turnout race. Nowadays, I much prefer kickboxing, group fitness, weight lifting, walking…pretty much anything besides running as my activity of choice. I will occasionally throw in some sprint/walk intervals, but my knees much prefer if I choose a different activity. I’d say that the majority of times that I run involved rain, a store door and my car ;)

But enough about me and my running experience, let’s get on to Sarah! The journalist in me demanded that we have an interview. So here’s the Q & A!

Sarah (right) and I in Chicago last summer!

Karla: Tell us about your past regarding exercise, activity, diet and how you feel about your body.

Sarah: I’m what you would call a “fair weather exerciser,” both literally and figuratively. I’m certainly more apt to head outside for a long walk in the park, along the riverfront or just through downtown when the weather is nice. My idea of nice: not too hot and not too cold, free of precipitation, minimal humidity and a cool breeze. 

However, “fair weather” also applies to the calm and stormy periods of other aspects of life, too. In the past, if work got too hectic, or if I had plans with friends or even if I had a mountain of laundry to do, I wouldn’t think twice before sacrificing a workout (or several workouts) to feel more in control.

In general, I tend to eat relatively healthfully: I try to limit caloric intake to 1,500 to 2,000 calories per day, depending on my activity level.  While I’ll readily admit this has not always been the case, managing my weight has been a lifelong struggle.

Karla: What are your favorite ways to be active? 

Sarah: In those fair weather periods when I exercised in the past, my go-to activities were generally 30 to 60 minutes on the elliptical machine or a long, brisk walk. Swimming is another activity I enjoy, but currently, lack of access to a swimming pool (without incurring some hefty gym membership fees) and the thought of donning the dreaded swimming apparel limit my participation. 

Running certainly was never a favorite of mine. “Fitness Fridays” in high school were days where P.E. teachers forced us to run around the track or the gym for 45 minutes. And for me, that was 45 minutes of hell, complete with side stitches, shin splints, shortness of breath, nausea and the embarrassment of getting lapped by classmates. Also unlike Karla, I despise workout DVDs and videos. (Karla’s note: Gasp! No workout DVDs? At least half of one of my moving boxes was full of them! But seriously, finding what fitness routine you enjoy doing is WAY more important than pleasing another person).

How can this much variety not be fun? ;)

Karla: Why did you decide to start “Couch to 5K?” How did you discover it? And can you give us a brief overview of how it works and a time frame? 

Sarah: I stumbled across “Couch to 5K” while searching the Internet for structured exercise programs. I know I’m better at sticking with something that has clearly defined goals and “rules,” and had hit a weight loss plateau with just walking. C25K is a nine-week program that consists of three 30-minute runs per week.

The sessions start off slowly, with one minute runs alternating with one-and-a-half minute walks, and gradually builds up endurance to a point where the runner can complete a 5K without stopping. Beginning with the third week, there are two tracks: one for time and one for distance and I’m on the time track. The runner can select either one based on goals and personal preferences. I’ll soon be progressing to week four, in which the longest running intervals are five minutes. 

  (Image from C25K)

Karla: Are you training with anyone in real life or virtually? 

Sarah: I prefer to exercise alone, even though a partner would probably help to hold me accountable. I use a free C25K app on my iPod Touch that allows me to listen to my own music while it keeps track of time. (A voice chimes in over the music to tell me when to run, when to walk, etc.) (Karla’s note: COOL! Technology rocks.) Although I haven’t made use of this yet, C25K is also on Facebook, and there seems to a great deal of support among members of the group.

Karla: Where do you prefer to train? In the gym on a treadmill? A particular trail? Or just any street? 

Sarah: Ideally, I could run/walk in Forest Park everyday, but its much more convenient to stay close to home. My path typically takes me on a loop through downtown and by the Arch and riverfront.

Karla: What keeps you motivated to stay compliant with your training? 

Sarah: Typically, feelings of guilt or having plans to go out and do something fun that involves consuming more calories. Seeing the numbers on the scale drop helps, too.

Karla: And lastly, what are your goals with C25K? To have fun during the process? Complete a race? Finish under a certain time?

Sarah: My main goals are to increase endurance and complete a 5K sometime this fall.   

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Thank you so much Sarah for playing along and sharing your story. We’ll be sure to check in with Sarah in the coming months to keep tabs on her training and eventual race!

Do you like to run? Why or why not? And have any of you completed the C25K program? If so, how was the experience for you?