Thoughts on running/C25K

I'm 5 weeks post-op today and really can't wait to get into workouts where I get all sweaty and feel like I've accomplished something at the gym...walking on the treadmill is just getting boring!!!  My post-op instructions really just specify no lifting/weight training until 8 weeks out, orders I'm going to stick to, but don't give much guidance on cardio.  I've done the couch to 5K running program in the past and want to get back into it but was wondering if anyone had advice for when its OK to do so? 

I started pretty intense cardio at 5 weeks post op.  Prior to that I stayed low impact (elliptical, bike, etc.)  I am a runner as well and completed my first 5K last summer at my heaviest weight (221!)  I CAN NOT BELIEVE how much easier it is to run now at just 40 pounds lighter!  I am so much faster too!  I am 2 months post op today and run 2-4 miles 3x a week.  I did a "test run" 5K on monday in preparation for my first race of the year on April 20....my time was 32:34!!!!  Freaking incredible!  I am shooting for 30:00 on race day and its looking like I could very well hit it!  I just advise you to listen to your body.  And stay hydrated!  Very important!  STart running, and if at any point it feels like too much stop and slow down.  I didn't start lifting until 6 weeks post op (and that was 10lbs or less) as per my dr.  I do the New Rules of Lifting for Women and really really like it...if you like the structure of C25K you will probably love NROLFW as well.  Feel free to message me if you have any questions.  I was clear to lift over 20 pounds at 8 weeks...which I am at today...but i'm not lifting that much anyway yet =)  Unless you count doing pushups "lifting" my 179lb body weight!

I LOVE the structure of C25K and I actually already own a copy of New Rules of Lifting for Women.  I was planning on starting C25K on Monday so it sounds like I'm right on track with being OK to do so.  I typically drink  almost all of my required daily fluids before going to the gym after work so hydration shouldn't be a problem and will definitely listen to my body!  I'll give it another week or so to add in the NROLFW on my in-between run days.  Thanks you so much for the advice - much appreciated. 

Good luck on 4/20 :)

The C25K program is great. However, if you want to burn fat stay on the treadmill and increase the incline. Keep your heart rate in the fat burn zone and I promise you will sweat. Low impact cardio is the best for fat loss. If you do the C25K, you should also do the lower impact cardio on the off days to keep the fat burning. Running will not burn fat as effectively as the lower impact cardio will. If the treadmill is getting boring mix up your machines. When I do 60 mins of cardio I will 20 on the treadmill at 4% incline / 3 mph, I will do 20 mins on a stationary bike, and I will do 20 mins on the rower or eliptical machine. This keeps your body from getting used to any one thing. If I do 30 mins of cardio I do 10/10/10. Trust me you will sweat. The great thing is switching it up like this makes it easy to get through long sessions. I was able to get through 90 mins without getting bored. Once you are cleared for weights, do your weights first then cardio. I usually do upper body one day and 30 mins of cardio and then lower body the next with 30 cardio and a 60 min cardio day in between.

Thank you for the awesome tips, Keith.  I will definitely keep these in mind while devising my new workout plan, and although I do love plain ol' running for clearing my head/stress relief, I will throw some of your rules into the mix on non-run days!!!  :)