Couch to 5k - Getting into Running

 Title: Unleashing the Runner in You: A Comprehensive Review of the Couch to 5K Program

Introduction:

Welcome, aspiring runners and fitness enthusiasts, to our deep dive into the world of running. If you've ever thought about transforming from a couch potato to a 5K conqueror, you're in the right place. I'm [Your Name], and today we're breaking down the Couch to 5K program – a proven method to kickstart your running journey.

Section 1: The Why Behind the Run:

Before we delve into the nitty-gritty of the Couch to 5K (C25K) plan, let's explore why running is an excellent choice for beginners. Running not only enhances cardiovascular health but also acts as a powerful stress reliever, mood booster, and weight management tool. Plus, it's a sport that welcomes everyone with open arms – all you need is a good pair of running shoes.

Section 2: Decoding the Couch to 5K Plan:

The Couch to 5K program is a structured and gradual approach designed to take you from a sedentary lifestyle to confidently completing a 5K run in just a matter of weeks. Here's a closer look at the program's progression:

• Weeks 1-3: Begin with a 5-minute brisk warm-up walk, followed by alternating 60 seconds of jogging and 90 seconds of walking.

• Weeks 4-6: Increase running intervals, starting with a 3-minute run and 90 seconds of walking. Repeat this cycle, gradually building endurance.

• Weeks 7-9: Run continuously for 25 minutes, increasing weekly until you reach the 30-minute mark.

The brilliance of the Couch to 5K plan lies in its adaptability to various fitness levels. Whether you're a complete beginner or returning after a hiatus, the program is designed to be challenging yet achievable.

Section 3: Tips for Success:

Embarking on this running journey? Here are some key tips to ensure your success:

1. Invest in Quality Shoes: The right pair of running shoes can make all the difference, providing comfort and preventing injuries. This could be barefoot running shoe to build strength in your feet.

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3. Listen to Your Body: Pay attention to signals of pain or fatigue. Rest is just as crucial as the run itself.

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5. Stay Hydrated: Running can be sweaty business, so keep your water intake in check before, during, and after your runs. But don't worry too much when you are not going out for half an hour unless it is really hot.

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7. Set Realistic Goals: Celebrate each milestone, no matter how small. Completing each week of the program is an accomplishment worth acknowledging.

Section 4: Conclusion and Summary:

In conclusion, the Couch to 5K program isn't just a running plan; it's a journey of self-discovery and personal achievement. Progress may be incremental, but remember, every step forward is a step toward a healthier, more active you.

If you found this in-depth review insightful, be sure to hit that thumbs up button and subscribe for more fitness tips, running advice, and overall wellness content. I'm [Your Name], encouraging you to believe in yourself, stay consistent, and enjoy every stride. Until next time, happy running!

Note I produced this using Gen AI, apologies for any mistakes I missed.

All time PB of 17:49

This morning I ran a parkrun PB of 17:49. Overall I am happy with it but honestly I think I have more in me. Working the mental side of running I have set my goals as ambitious or scary as, apparently, this is when they become meaningful. True it is long term goals, so with where I am at I am thinking sub 16, it will be a push but I do believe that with optimal training it is possible... in a few years. That being said I would like to see myself go sub 17:30 this winter, as a minimum and maybe even sub 17. 

What have I been doing to get to a sub 18, again? 

• Carnivore - This keeps me happy and healthy
• Intermittent Fasting - Is easy with carnivore and helps keep my weight down
• Eating enough - Before my recent holiday I don't think I was eating enough and was losing weight too quicky which was making me weaker when really pushing. 
• Working on my breathing through doing lots of research and breathing exercises
• Working on my mental health and mindset - Lots of books and listening and actioning the exercises in these books. 
• Increasing my speed work - I do so much less speed work than my peers. You hear 80/20 banded around and I am more like 95/5 most weeks with some 90/10. I am starting to do a little more whilst listening to my body. 
• Increasing my long run - I haven't really had a long run but would like to at least get in a fortnightly run of 10 miles and have started to do this. 

Another Summer Course PB

Another Summer course PB this week. Below are the splits between last week and this week. You can see I had a much more aggressive start and was 17 seconds up after 3k, I suffered because of this or the heat, it was really hot, in the 4th km and pushed through that in the last km to end up 12 seconds quicker. 

The table below shows my recent results. You can ignore the 21 and 22 minute runs as they were intentionally slow due to races, pacing or something. At the start of August I was struggling to break 20 minutes and by September was down to 19:14 and then over the last 3 efforts I have taken off 30 seconds, 24 seconds and 12 seconds! Some of that is weight as being back strict carnivore I have been getting back into race shape, the temperature has also decreased, though as I said it was hot, humid and breezy today. Really excited to see what I could do on slightly more rested legs, much cooler conditions and on a quicker course. 

The other bug change I have made that has contributed to the improvements over the last few weeks has been mindset. I have been listening to all the resources I can on it and have been implementing some changes. I won't go into details here but I think the changes I have made are going to continue to help me going forward in training and racing as well as processing when things don't go according to plan. 

It doesn't matter what you believe, just believe

Great to title a post with a quote or paraphase from Firefly, well Serenity but it's all good. Since my perceived failure at the 10k a few weeks ago I've been looking into various aspects on the mental side of things. This is not just about running but a wider view and some of the research out there is very interesting. 

There is some very interesting research out there showing that believing something will work for you is beneficial. The famous example is the milkshake mindset experiment where people had different biological responses to milkshakes depending on what nutrient value they thought it had. The upshot is if you believe food is good for you and filling and indulgent then you'll get a bigger response from your body! In my eyes this is perfect for Carnivore as the food, at least by those is the know, is seen as healthy but it is also seen a filling and awesome unlike a puny salad. 

In terms of your mindset when performing this can also be important so here's a list of things I think help my training or recovery or health that might have an additional impact because I've done research on them and still believe they truly work. 

Carnivore

Slow training

Highish miles

Short sharp speed work

Red light therapy

Breathing exercises

Compression and massage for recovery

Intermittent Fasting 

Short consistent strength and jumping work. 

Enjoying training and having a positive mindset

Barefoot training

You can read the original research here. 

Why eating meat isn't bad for the environment

 I was going to do a post on this but turns out someone already has so rather than reinvent the wheel I will just refer to his site and only really posting so that I have this for future reference. 

https://www.doctorkiltz.com/why-eating-meat-is-good-for-the-environment

25 second PB on the Eastbourne Summer Course

Please rewrite the following text, keep it as accurate as it is now but make it sound interesting and like it is written by a professional sports journalists. As always Saturday is parkrun day. This morning I head to Eastbourne parkrun where we are still on the much slower Summer course. I have heard slower runners say the grass and dampness underfoot costs them as much as 2 minutes, for me though it is more like 30 seconds. Last summer my fastest time on the summer course was 18:50 and when we got back on the winter route I ran a then PB of 18:30 followed by a 18:17. The below image shows these in reverse order. 

 Note that the 24:39 was the day before a 10k race and the 21:59 was me as the 22 minute pacer. 

Earlier this year I was hoping to get somewhere near my overall PB (17:50) whilst running the Summer course but it wasn't meant to be. Due to the path being rutted we didn't start the summer course until it was really hot. In the heat of the summer I lost my mojo, I forgot how much the heat impacts me, and during the holidays I overindulged on yogurt and put some weight on. I have been back on strict carnivore with some IF and the weight has started to come off nicely and I have been working on my mindset and this is helping me as well. 

2 weeks ago I ran 18:44 for a summer course PB and was pretty happy with this having not run sub 19:14 on the summer route this year. Today I managed to smash that with an 18:20, meaning I have gone 30 seconds quicker on the summer course this year compared to last year, if that improvement translates onto the winter route I am already in PB shape and I am just ramping up training and entering the cooler conditions. I know I have a break that I will have to take at some point over the winter and depending on exactly when that is and how much of an impact it has I think I can, going with a positive mindset here, break 17.

Here is the breakdown of todays run, note my watch always measures these things short and the first km and last km contain the grass so a slower first km is to be expected.: 

The Health Benefits of Intermittent Fasting: A Holistic Approach to Wellness

Introduction

Not going to lie I used ChatGPT and the like to help write this article. However IF is something I combined with carnivore to help keep my weight down and regulate my insulin levels. IF can be useful, even for those not on a carnivore diet but in my experience the lower carb you are the easier it is to maintain fasting as the fat adaptation reduces hunger and keeps energy levels higher.

Intermittent fasting (IF) has gained immense popularity in recent years, and for good reason. This dietary approach doesn't focus on what you eat but rather when you eat. By cycling between periods of eating and fasting, intermittent fasting offers a host of health benefits that go beyond just weight loss. In this article, we will explore the multifaceted advantages of intermittent fasting for your physical and mental well-being.

1. Weight Management

One of the most well-known benefits of intermittent fasting is its ability to aid in weight management. When you practice IF, your body enters a state of calorie deficit during fasting periods, which can lead to reduced overall calorie consumption. This, in turn, may help you shed excess pounds and maintain a healthy weight. Additionally, IF has been shown to enhance fat loss while preserving lean muscle mass, promoting a more favourable body composition. Personally I am not sold on the method of weight loss being calories in vs calories out.

I don't think there is a definitive answer to this as some others have suggested. We are not machines and we don't use energy in the way calories get measured. I think calories can be a useful measure but again, as others have said, not all calories are equal to the human body.

You eat a steak with lots of fat and protein your insulin doesn't get spiked and you are less likely to store excess nutrients as fat and are more likely to be consistently in ketosis and burn off fat stores. Drink a full sugar coke and eat a cookie your insulin spikes and you are more likely to store excess energy as fat and less likely to burn it off. Eat your food during a shorter time window and again your insulin is likely to be down regulated for longer and increase fat burn, which is why IF can help.

Homoeostasis of fat stores is far from that simple and there's lots in play, whilst our bodies don't understand calories I think it's likely that energy consumed but also the energy source (fat/carbs/protein) plays a role.

That being said my experience is mixed.

I gain weight most easily if I consume carb containing products like sausages or yogurt, even if I haven't increased my caloric intake. I have lost lots of weight without tracking calories and seemingly not eating in caloric deficit.

When I'm close to my ideal weight I've not lost weight whilst running 50 miles a week and eating strict carnivore but if I decrease my food intake and introduce IF I can still lose weight.

2. Improved Insulin Sensitivity

Intermittent fasting can significantly improve insulin sensitivity, a key factor in preventing and managing type 2 diabetes. When you fast, your body becomes more efficient at using insulin to regulate blood sugar levels. This helps lower the risk of insulin resistance and associated health issues, including obesity and heart disease.

3. Heart Health

Research suggests that intermittent fasting may have a positive impact on heart health. It can lead to reduced risk factors such as high blood pressure, elevated cholesterol levels, and inflammation. Lowering these risk factors can decrease the likelihood of cardiovascular diseases and improve overall heart function.

4. Cellular Repair and Longevity

During fasting, your cells initiate a process called autophagy, which is essentially a cellular clean-up mode. This process involves the removal of damaged or dysfunctional components within your cells. By enhancing autophagy, intermittent fasting may contribute to cellular repair and longevity, potentially reducing the risk of age-related diseases.

5. Cognitive Function and Brain Health

IF has been linked to improved brain health and cognitive function. Fasting triggers the production of brain-derived neurotrophic factor (BDNF), a protein that supports brain health by promoting the growth of new neurons and enhancing cognitive function. This may lead to improved memory, focus, and mental clarity.

6. Reduced Inflammation

Chronic inflammation is a root cause of many health problems, including autoimmune diseases, cancer, and obesity. Intermittent fasting has been shown to reduce markers of inflammation in the body. By mitigating chronic inflammation, IF may contribute to a lower risk of developing inflammatory conditions.

7. Enhanced Metabolism

Intermittent fasting can boost your metabolic rate by increasing the production of norepinephrine, a hormone that helps burn fat and calories. A faster metabolism can make it easier to manage your weight and maintain a healthy body composition.

8. Simplicity and Flexibility

One of the most appealing aspects of intermittent fasting is its simplicity and flexibility. Unlike many other diets that require strict food restrictions, IF primarily focuses on when you eat. This makes it easier for many people to incorporate into their lifestyles, and it can be adapted to suit individual preferences and schedules.

Conclusion

Intermittent fasting is more than just a trendy diet; it's a holistic approach to health and wellness. Its numerous benefits extend beyond weight management to encompass improved insulin sensitivity, heart health, cellular repair, cognitive function, reduced inflammation, enhanced metabolism, and more. Before starting an intermittent fasting regimen, it's essential to consult with a healthcare professional, as individual needs and circumstances may vary. Nonetheless, for many, intermittent fasting offers a sustainable and effective path to a healthier, more vibrant life. IF can working best when used in conjunction with a low carb diet.

Here are some references on IF:

1. Weight Management:

   • Reference: Varady, K. A., Bhutani, S., Klempel, M. C., Kroeger, C. M., & Trepanowski, J. F. (2013). Alternate day fasting for weight loss in normal weight and overweight subjects: a randomized controlled trial. Nutrition Journal, 12(1), 146.

2. Improved Insulin Sensitivity:

   • Reference: Halberg, N., Henriksen, M., Söderhamn, N., Stallknecht, B., Ploug, T., Schjerling, P., ... & Madsbad, S. (2005). Effect of intermittent fasting and refeeding on insulin action in healthy men. Journal of Applied Physiology, 99(6), 2128-2136.

3. Heart Health:

   • Reference: Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition Reviews, 73(10), 661-674.

4. Cellular Repair and Longevity:

   • Reference: Alirezaei, M., Kemball, C. C., Flynn, C. T., Wood, M. R., Whitton, J. L., & Kiosses, W. B. (2010). Short-term fasting induces profound neuronal autophagy. Autophagy, 6(6), 702-710.

5. Cognitive Function and Brain Health:

   • Reference: Mattson, M. P., Moehl, K., Ghena, N., Schmaedick, M., & Cheng, A. (2018). Intermittent metabolic switching, neuroplasticity and brain health. Nature Reviews Neuroscience, 19(2), 63-80.

6. Reduced Inflammation:

   • Reference: Faris, M. A. I., Kacimi, S., Al-Kurd, R. A., Fararjeh, M. A., Bustanji, Y. K., Mohammad, M. K., & Salem, M. L. (2012). Intermittent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects. Nutrition Research, 32(12), 947-955.

7. Enhanced Metabolism:

   • Reference: Zauner, C., Schneeweiss, B., Kranz, A., Madl, C., Ratheiser, K., Kramer, L., ... & Schneider, B. (2000). Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. The American Journal of Clinical Nutrition, 71(6), 1511-1515.