43 Responses

  1. mfip
    mfip Published |

    Wow… amazing, You even keep the spirit even in such circumstances. very amazing, I would suggest the people around me to follow your way.

  2. enej
    enej Published |

    Great job Justin, keep it up!

  3. Al
    Al Published |

    Awesome. I used the Nike+ system and found it to be a great motivator. I am also trying the 100 push-ups system but I haven’t gotten very far with it. I’ll try again.

  4. Sofyan
    Sofyan Published |

    Awsome. Great job Justin. I would suggest my friends to follow your way

  5. Dan
    Dan Published |

    Firstly, good job on dropping the weight 🙂

    However, I can’t help but feel slightly saddened there’s a need for programs like Couch-to-5km whereby they anticipate it taking two months to run just 5k. Any healthy adult should be able to do that after minimal “practice”, right?

  6. Steven Jones
    Steven Jones Published |

    @Justin I couldn’t agree more about the strength and conditioning before you actually run. If you are heavy then you must do this otherwise you’re going to get injured very easily as the impact over 5k is just too great. The best exercises are dynamic exercises using your own body weight such as squats and lunges as it’s strengthens the muscles and also increases flexibility.

    You said you ran for 20 mins, but what was your distance and how close are you to running the 5k?

    @Dan obviously not – that’s why the couch to 5k is so popular. Everyone is different after all so what is easy for someone may not be for somebody else.

    What I would find sad is if somebody did the couch to 5k and then stopped running instead of either sustaining that level of exercise or aiming for a 10k.

    1. Dan
      Dan Published |

      @Steven re: to continue running. I think that’s similar to my sentiment – if you change the reference point to children becoming adults. Remember running around all-day-long as a kid? …If people just stayed active growing up there’d be no C25K is what I was getting at.

      I certainly don’t want to detract from the achievement whenever you do it.

  7. Terance Cochrane
    Terance Cochrane Published |

    I, too, like the idea of starting with the resistance training first. Perhaps even having the goal of the couch-to-5k program will make it easier to get started on the resistance training!

    Is it too late to make a new years resolution?

  8. Cristian
    Cristian Published |

    Awesome. I’m not really into running and lifting weights seams just wrong to me 🙂 (it’s just not for me) .

    Luckily for me I’m living a fairly healthy life. Cooked food, very little fast food and a lot of bicycle riding. I ride my bike to the office every day (8km round trip per work day – it’s between 17 and 25 min of pedaling) regardless of season (I only take the buss or car when it’s raining or my bike has a flat or something).

    Also lately I’ve been playing PingPong with my colleagues once a week. It’s not really a fat burner but after the first round muscles were hurting that I didn’t know I have.

    I wish you the best with your targets and I’m looking forward to new articles about your journey.

  9. Pedro
    Pedro Published |

    Excellent article and very good advices.
    For couch “potatoes” is best to do some light training before lifting weights.
    That kind of training that only tool that you need is your body.
    If you aren’t wormed up or flexible enough , lifting weight can cause injuries.

  10. Eagerbob
    Eagerbob Published |

    Congratulations Justin.

    When you just start with running, and your condition is not very good, your body will resist. But once you get passed the first 5K you’ll may start to like it. I know I do. Years ago I did a 0-10k program in 20 weeks and I still run three times a week. The day after I ran I already start longing to go running again.

    The good thing about running is that it takes little time and that you can do it everywhere (on holiday) and every time of the day. And it is very efficient, run three times a week for 30-60 minutes and you’ll stay fit forever. Weight training is very good too but it takes a lot of time (to go there) and I find it quite expensive, where running is free. Apart from the shoes which will last only a year if you run a lot…

    I looked into your schedule and I saw that in the last three weeks you repeat your workout three times, then move on to the next level. What you could do, to make it a bit easier for yourself (and to make your training a bit more efficient) is to bring a bit of variation in it.

    So for instance if you have to run for 28 minutes in week 7, the first day of that week you run 3 times 9 minutes with 1 minute walking between. Then, the second day, run 2 times 14 minutes with 1 minute walking. The third day you run 28 minutes.

    Next week you run 3 times 10 minutes with 1 min. walking, then 2 times 15 minutes with a minute walking. Last day of the week you’ll run 30 minutes.

    (Hope you don’t mind me interfering with your schedule)

    I do not know if you walk alone or in a group, but it can be motivational to run together. What works very well for motivation is a sportswatch that you can use to track your heartrate, time, speed and distance. I use one for intervaltraining, and it is nice to keep track of the distances covered.

    And remember that you don’t need to train hard to train effective. In fact, training at a lower intensity will improve your aerobic condition more effectively. Plus, slower and longer training sessions will help burn fat.

  11. iownies
    iownies Published |

    wow you’ve manage that kind of exercise? come to think of it, it is really hard to do a stuff like that in the first place if you lack of training exercises. i have been watching stories also like you did and it inspires me to do exercise because i am not a fit person and i want to be fit just like somebody else way to go bro. ^___^

  12. pawana
    pawana Published |

    Very challenging! don’t forget to eat organic food for better result.

  13. Randy
    Randy Published |

    Funny that you mentioned running was only fun if you were making a fast break…
    I used to play basketball 3 days a week 2 1/2 hours each time. However, the last time I played (over a year ago) I broke my finger and had great difficulty working for almost a month. Sports are a great way to keep pushing yourself to work hard but it does have its consequences on the body. Now my wife and I just walk, though I am thinking of running again.

    BTW – I have dropped from 225 to about 183-ish this year mainly on a low-carb diet. Almost at my goal of 170. I am using your posts for added inspiration! Thanks!

  14. eunice
    eunice Published |

    Good job. In just 2o minutes you did it. If running feels you better, then run for it. it’s a great way of keeping your body fit.

  15. Adam
    Adam Published |

    Keep it going Justin! I’m considering going a 5k in the fall myself. Make sure you eat enough carbs for those runs. 🙂

  16. Shelley
    Shelley Published |

    Many congratulations Justin.
    It has been a good six months since I did any solid training myself due to work and generally laziness. I think the program sounds fantastic and just what I am looking for after a long time off. I used to be at the gym 5 times a week after work but with our tight finances it was something I had to give us.
    Still, the pavement is free (after taxes of course) and should prove to be a great return to full health.
    Thanks for the inspiration to do something useful.

  17. Jim W
    Jim W Published |


    First, congratulations! Keep it up, man, and I’m rooting for you.

    I’m making the opposite journey as you. Physical fitness has been a part of my life for the last 20 years and I probably train 6-7 times a week, between boxing, Brazilian Jiu-Jitsu, conditioning training and weight lifting.

    All of this stuff has come naturally to me, but what does not is technology. In the last few years I’ve become very good at html/css but I’m very bad at PHP and struggle to understand the WordPress core.

    I admire your courage and how you’re sharing your journey with us. I follow your blog very closely and admire your work and your proficiency at coding.

    I would very strongly suggest a martial art, in particular Brazilian Jiu-Jitsu. Running is ok, but there is something very beautiful about learning an art that involves fitness and self defense. Most guys that start training at my dojo that are overweight lose a ton of weight very quickly.

    What also comes with the fitness and conditioning is confidence and achievement. Confidence that you are learning a very practical and potent martial art and achievement in progressing in your personal journey from knowing nothing to developing skill.

    Also there’s the very important feeling of being a part of a team.

    I honestly think it would change your life. If you’d like more information I’d be glad to help. The hardest thing in nature is taking something that is at rest and moving it. You’ve done that and you deserve to be very proud of yourself.

    Best to you, Justin.

    Jim W

  18. Jennifer Hawkins
    Jennifer Hawkins Published |

    Congratulations to you Justin! This is very inspiring. My husband has this energy in her to run that she started off with very small runs and now on any given day can go 18 miles. I am a bit overweight and slightly jealous of his energy resources. It is very nice to know there are others out there that have the gusto to get up off the couch and go for it.

  19. rahel
    rahel Published |

    Great, keep your spirit, you will be the inspiration for people who read it.

  20. Brodie
    Brodie Published |

    My wife started this program. She’s super excited about it. I have observed an improvement in her confidence as she meets her incremental goals. She also felt a lot of accomplishment when she ran for 20 minutes straight, or maybe it was 30. And, what is also motivating to her is the weight loss she is noticing. I try not to reinforce weight loss=happiness, but rather being healthy/feeling good about yourself=happiness. She has her eyes set on the 5k and I believe she can do it with this program.

  21. oliver_w
    oliver_w Published |


    I have’nt been a long-distance runnerer in the past myself an I can truly remember how tough it was for me in the begining. Now I really love the rewarding feelings of calm and relaxation after a run, even when it’s hard to get there.

    After three years of running I still use the Nike+ system and found it to be a great motivator too. I would recomend it to you.

    I’ll probably go for a run today 🙂


  22. Thirty Minutes
    Thirty Minutes at |
  23. Pedrinho
    Pedrinho Published |

    What about nutrition? What you eat? Like before or you did some changes in that sector too? Cause if you exercise and you eat junk food you did lousy job..

  24. Brian
    Brian Published |

    Great job Justin! I myself have been wanting to get back into resistance training, but it seems to be so hard to find time! I am also one of those who hates running, but I’ll ride a bicycle all day instead, gotta love exercising in the outdoors!

  25. Random Joe
    Random Joe Published |

    Excellent advise to build up to running gradually, especially for a couch potato. Including weight training is a very important component of overall fitness!

  26. B Gaille
    B Gaille Published |

    I know how hard the first 20 minutes can be. I recently got off the couch myself with the goal of being able to do squat thrusts from 15,14,13,12…down to 1. I started from 4 and worked up to 15 over a 3 week period. The third day I was huffing and puffing, but each day my body adjusted. It was a great feeling of accomplishment each day as I increased my total.

  27. Spinner Johnson
    Spinner Johnson Published |

    I’ve been trying to improve my fitness in the last couple of weeks. It’s amazing how time can pass and suddenly you’re a few pounds heavier than you thought you were. I agree, fitness levels have to be improved gradually. It’s not lazy, just common sense. Anyway, keep it goin man.

  28. Jali
    Jali Published |

    Wow.. I was surprised when you said 5k because I thought it would be 5k miles. When i read the websites you give then I realized the real distance. Keep on going, you can do it.

  29. Frank Simmons
    Frank Simmons Published |

    Great going. I would add one thing. A book. Its by Caldwell Esselstyn, MD on reversing heart disease. You may be perfectly fine, but his book is a Bible to me. You also should add Dr John McDougall to your website favorites. An amazing man. I am a runner and have been so most of my life. I learned that being a runner is not an indicator of good health. I was diagnosed with heart disease four years ago and purchased this book and now have pretty much reversed it without any surgeries on my heart, but did have a left carotid surgery to clear a 95% blockage back then. Scary. My pipes are now nice and clean due to my eating lifestyle and I eat all the food I want. Keep this in mind. For a guy my age, over 65, I feel great and run just about every day roughly 45 minutes and play golf and fish and travel. You’ll end up looking forward to your daily run and you’ll feel terrific. Keep up the great work.


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