I am a recent graduate of R101 (Couch to 5k), currently enrolled in the "Masters" program, and most importantly I am no longer a Coucher!! The inspirational emails (from which I have stolen many quotes and posted on my cork board in my office) which I eagerly await because I know they will contain something to motivate me, make me smile, and often times laugh (rather loudly). It took a lot for me to join the group. One, because I was doing it by myself. Two, I was not in good shape physically, mentally or otherwise. So, I got approval from my doctor and I showed up in the Colonial Bank parking lot excited and scared. I quickly learned how out of shape I clearly was and how quick I could get in shape. If you have joined the group or thinking about joining, or whatever, Danny's emails always tell you that other people will want know how far are running, etc. When people ask me about running, I would say "I can't explain it. It just makes me feel really good on the inside." Well, now I can articulate that saying. . . I just got full clearance from my cardiologist! I can do whatever I want (this coming from a person who could not even get life insurance). I made sure the doctor knew it was all because of Danny and Couch to 5k. Don't be surprised if you have some heart patients joining soon.
My heart thanks you. I thank you.
To say that Dannys Couch to 5K program is 'life changing' is an understatement. I was truly 'on the couch'---have had a gym membership for a number of years, and occasionally stopped in to do a quick little workout every so very infrequently. Never was a runner, absolutely couldn't run 1/2 mile when I started in May. 7 weeks later, I ran my first 5K. Crossing that finish line meant more to me than I can really put into words. Coming from a family of runners, I had always been their biggest supporter--travelling across the country to stand on the curb and cheer them on as they completed various marathons but I NEVER, in a million years, thought I could do it. I heard about the program from a friend of mine, and thought, you know, if I this is something I ever want to do, this sounds like a great way to do it. When I set out to do this program, it was merely about being able to run 3.1 miles. What it became was something so monumentally more---it became a program that showed me that any goal through perseverance, determination and a little priority setting is attainable. I have met some great people, still running, and training for my first 10K. This program isn't merely an exercise program but a 'get your life together, figure out what is important, be healthy and have a ton of fun in the process' program. I can absolutely not say enough great things about it. Danny, thank you so very much.
Lindsey
I am so thankful Danny has this program. I'd debated for at least a year on whether or not to join, and I'm so glad I did! He starts you off slow with attainable goals which really gets you motivated. There were so many people that showed up, just like me, who were ready to get more healthy by learning the right way to jog and I ended up meeting such nice people. This is one of the most positive programs around- keep up the good work!! And thank you for showing me how fun jogging can be!
Lillie D.
My friends are now starting to request, PLEASE quit talking about Danny and how incredible running is! But I can’t help it! I tried to run for the first time ever 2 years ago with a friend who was supposed to be training me. He said, we’ll just start out running one mile the first day and every day run a little more. I ran for 2 months and was miserable the entire time; I ended each run dizzy and feeling like I was going to vomit! In 2 months I was never able to run more than 2 miles and it never got any easier. Then I pulled a muscle and just quit. This past May I started Danny’s Couch program and 7 weeks later ran my first 5k. It is now July and I am running 4-5 miles on a regular basis. And it has NEVER BEEN HARD. We started so slow that I thought, how can this work? But Danny said trust him, don’t run more, don’t run less, just follow the program. And it works! I love doing the group runs, have met some great people, and am now training for a 10k. Don’t worry if you have tried and failed before because this will be different! You will be different!
Laura
Don't be fooled.....it was one of the hardest things I have ever done! Not the running mind you, just showing up the first time. I had some very close friends that were Danny groupies and I had heard about Danny for several months when one of them challenged me to start the couch to 5K. I dreaded it. I thought of every excuse. I tried to forget about it but I kept hearing this nagging voice inside say "you need to do this." At the same time I was contemplating this I ran into an old friend and the first thing out of my mouth was, "I am about to start a running group, want to do it with me?" Hoping he would say no, he didn't. He said sure. I HAD SAID IT. I WAS GOING TO DO IT! The next big step was investing in my first pair of shoes. After that, I was.....COMMITTED. He got shoes too and we showed up at the first informational meeting......all dressed up with new running clothes and new shoes....like the first day at school. After the first meeting....each day got easier.
We had all ages, shapes, and sizes in our class.....thank goodness and all levels of athletic ability.....using the term loosely. Danny was great. He did not judge...he encouraged. His emails were right on time and exactly what you needed to hear to keep you going. Do what you can he would say. His approach worked. Slow but sure.
My first 5K was the Race to the Courthouse.....a year ago I would never have dreamed I could run a 5K. I did....so did my friend. Not only did we both do something that was above our expectation, we renewed our friendship.
My advice.....just show up. You will succeed.
When I first joined the Couch to 5K program, I couldn’t run a single lap around the track. The way we slowly worked our way from running and walking a couple of laps, to running a couple of miles, to running many miles, really worked for me. I ran my first half marathon earlier this year! Danny is funny, encouraging, and knowledgeable. At 38 years old, I am in the best shape of my life, and perhaps more importantly, I’ve learned to be my own hero. Thanks
Meg
“I don’t know where I would be today without the Couch to 5K program. I’m not a runner – never have been – or so I said until I met “Danny and the Couchers”. Thanks to the constant encouragement in person and via email from Danny and his coaches, I not only completed ONE 5K but in less than 2 years, I have done MANY 5Ks, MANY 10Ks 3 half marathons and 2 full marathons! Even my mom was inspired to start running and she has completed a 5K and a 10K! My best friends today are all former couchers. We’ve seen each other during good runs and bad runs, marriages, grandchildren, illnesses – you name it. We’ve cheered each other on race after race. I see them at least 3 times a week - they are definitely my extended family. Thanks to the couch program, I am happy AND healthy!”
Amy H.
I would strongly recommend Danny's c25k program to any one who is starting to run. I was a part of the
BE&K couch group. When we first started I honestly had doubts as to whether I could cover the distance or not. I was already running a mile a day but couldn't get past that point.
In my opinion the strongest point of the program is that it helps you set attainable goals, while leaving the "big" goal in the future. By that I mean that if you reach enough small attainable goals before you know it you have reached the "big "goal, without realizing you are there.
Another strong point is the group runs. It is so much easier to accomplish these goals with a group to encourage you, and keep your spirits up after a run that in your estimation was not all that good. Through the group runs you develop friendships with not only those who are like you just starting out but also with more advanced runners who are willing to give of themselves and their time and efforts to be of assistance to you, and encourage you to reach your potential.
The third point I would like to comment on is the fact that there are only to 2 goals for this group:
2. Have fun covering the distance.
Where else could you have a training group where the emphasis is not on finishing first, but rather just on finishing.
Since finishing the program I have ran 3 other 5k and 2 10k races and continue to reevaluate my personal goals and am now wanting to run a half-marathon, and with the training I have received and continue to receive from Danny and those who help him, there is no doubt that I can't eventually reach this goal as well.
I started running when I turned 40, almost 5 years ago. I couldn't run a city block without thinking that I would die. I tried running on my own and then with a friend for awhile. I worked my way up to 3 miles, still feeling terrible. I ran/walked a couple of local 5ks with hopes that one day I would be able to run a 5k without having to walk. Then I heard about Danny doing a new program called the "Couch to 5k". I wasn't sitting on the couch but I figured it would help me so that I could run 3 miles without having to walk and feeling so bad. From the first day, I enjoyed the program. I was running with other people that were new to running or was struggling to run. I learned alot, and I ran my first 5k race at the end of the program and didn't walk a step. I continued with Danny's 10k and 1/2 marathon programs. I have now ran 7 1/2 marathons, and lots of 5ks and 10ks. The side benefits that I got from Danny's course was that I lost weight, tighten up and now wear a size that I wore when I was a teenager. The program is great.
I went thru the couch group with Danny as the coach. I decide in August
that I wanted to run the Mercedes Marathon so in the Sunday paper was a
list of contacts for some people who were interest in the training. So I
called and he return my phone call and Danny told me that he could get me ready to run the Mercedes Marathon. He told me where to meet and what to
do. The furthest I had ever ran was three miles. I showed up at the
Brownell Bldg off of Lakeshore. I started the program in August at that time I was only running three miles. Every week from then on I was running. I really enjoyed it. The first race that I complete was the Race for The Cure I ran the whole race without stopping. I was so excited race day. On my way into the finished line my coach was there to cheer his runners on. That was amazing to me for a coach to run the race and then come back and cheer his runners on. When I completed the race I felt a great since of accomplishment. I was so proud of myself. I went to every group run that they had during this time. After that race Danny got us ready for the next race which was the Vulcan Run my first 10k. He prepared his whole group to run the Vulcan Run he was there again to cheer us on at the finish line. During this time Danny sent us out emails for the group runs and told us what to run, and what to do. He prepared each of us for all of the race. After this he trained us for the Mercedes Marathon in 2007. This was my first half Marathon that I have ever ran. Without Danny and God's help I would not have been able to complete all of these races and been successful. He is a great coach, and mentor, and such a inspiration to me. IF you follow his direction and cover the distance you will be successful. Also Danny is willing to help us to achieve our goals and cover the distance. He gave his runners 110%. This is what makes Danny such a great coach and trainer to me. On Group runs he also ran with us, that was also amazing to me that he also participate in the Group runs.
Not only did he talk the talk but he walk the walk.
Marie M.
I started the Couch Program with Danny one year ago in March and this weekend I am running my first Marathon. It is amazing how easy the program is to get one started in improving their overall health. The program instills self confidence with a set goal which the entire group desires to attain. The program literally gets you up walking and before you know it you are running distances which others cannot. It is a great social and motivational program which you the right plan, right distance, and the right timeframe to accomplish your goals. I recommend Danny's Couch Program to anyone without any reservations.
D. Brown
After much hesitation and fear I joined Danny's couch to 5K program. We started Dec. 31 and I am proud to say that I ran the 5BE&K. I could not believe it - I had never ran any distance in my life and to suddenly - because time seemed to fly - run 5K was amazing. This is an organized and well planned program... all you need is the guts to sign up.. the rest is easy... and you will make lots of friends in the process.
Wendy M.
As a recreational walker who has always yearned to be a runner, I just never thought I was "runner" material. I don't have an Olympic, "reed thin" physique. I was never chosen first for sports teams growing up, even though inside I had dreamed of what life as an athlete would be like. I tried to run on my own, but discouragement followed me every step of the way, as I would easily tire after just one block. Then some friends mentioned the Couch to 5K program, and it took all the courage I had to attend the informational meeting. I was thrilled to see that people of all ages, shapes, and sizes had also decided to sign up. And from that day forward, my life has changed forever.
We started slowly, gradually building up to greater and greater distances. I remember how proud I was at being able to run just 1/8th of a mile. With consistency and my own dedication, coupled with Coach Danny's experience and smart training plan, I completed our goal race of 3.1 miles in June, 2006 at the Race to the Courthouse. Crossing the finish line was the greatest feeling in the world. I realized then that something truly magical had occurred--I had become a runner. Pace, speed, none of that mattered to me. What mattered is that I had set a goal and with Coach Danny's help, I had found the belief inside ME. Since that time, I have crossed more finish lines, including the Vulcan 10K, and even the Mercedes Half Marathon. My new goal is to complete a full marathon. And I know it is totally possible. Funny, that thought doesn't seem "far fetched" to me anymore!
I'm also so much healthier--mentally, physically and emotionally. I draw upon the strength and peace I've found as a runner when faced with life's challenges. Having struggled with one health issue or another my entire life, I have amazed my doctors with what I have been able to accomplish through the Couch Program. There's a Chinese proverb that says, "The journey of a thousand miles begins with one step." Let this be your "one step." I did, and I am proof that you CAN change your life for the better.
Kelli E.
Thanks for all you've done to inspire me to keep going. I know I've
done
more than I ever would have dreamed possible in this short time. You
are a
special person to do what you do. You're the type that we all look back
on
and view as someone who's changed our life for the better. You have a
gift
and I'm thankful to have shared the experience. Thanks, again for
putting
up with all my doubts, for planning our routes, for making sure we had
water and everything else! You're the best!
Anne S
I just wanted to share some good news. I am the one who dropped out last time to have heart test etc after 3 years of struggling with health problems. I have stayed with running even though I did not stay with the group. For 3 years with all that medical science could do for me I have never had a blood pressure reading that was normal. This past month my blood pressure has apparently dropped 40 points on average. We will have to see if it holds up etc. But I do know I would never have gotten this far is for the running.
Pat
I owe you lots of thanks! I had a great run on Saturday. My goal was a 2:45 and my official time was 2:42:37! It was a fun experience that all started last March with the Couch to 5K. Your help has been invaluable, from your motivating e-mails to get me through my first 5K (which I never really actually believed would happen)....to your help in coaching me to get my time down in my second 5K at the Race to the Courthouse (40:55 at the Zoo Run to 36:28 at the Race to the Courthouse)....to your Sunday afternoon speedwork sessions....to your recommendation on a good 1/2 marathon, to your training plan....to your constant advice and encouragement on everything running.... It was all a huge!
While stretching and trying to warm-up immediately after the race, I stood around a bit watching more people come across the finish line.......and there were a bunch of them behind me! ...and many of them looked like they were in much better shape than myself. I actually spotted a few from my corral that took off ahead of me, I passed them later and the race, and they ended up a full 15 minutes behind me. One thing was for certain, thanks to all of your advice....I felt like I knew what I was doing. How to train, what to wear, where to line-up, how to hydrate, what to eat the morning of, where to run on the road, how to take the hills, how to "pace", etc., etc...I had no excuse on any of that. If anything, I had preparation on my side.
I know my running days are just beginning, and it's so good to have an active lifestyle. It's amazing how much Andrew picks up on it too. Even at two years old, he's well aware of the fact that I run and he always wants to run with me. I'm confident that my new lifestyle will trickle down to him. Man......that's enough to change the world isn't it?
Thanks again for all of your help! Your excitement for running is contageous.
Chris
I know you say we did the work, but you showed me the door last March.
You got me moving, and for that many, many thanks. I think if someone makes those around them better for having known him, they have done God's will. I say you have got that covered.
I am sending an old photo just to show you what the BTC has really meant for me. The first is from my 20 year reunion. If they could see me now........
Danny,
I am a little ashamed of how long it has taken me to formally thank you for doing this program. I was in group I in the spring and was out with group II last night. As I was driving home last night, I realized that this is the best I felt in years - and while I am proud of my accomplishment - I am extremely thankful for your commitment and encouragement throughout. My goal is to make a lifestyle change and have realized that it is truly never too late to be the person that I wanted to be. Not too long ago I was trying to figure out how I was going to get away with having to wear sweat pants to work - not a good look in suit and tie environment.
I'll admit that I was a little skeptical at first. The cynic that I am and based on my past experiences, I knew that this was too good to be true. Most things aren't as straight forward as this group - with my luck, something like this has either turned into an Amway meeting or some type of religious conversion. With a group that does pub runs, I know doubt it is either.
Having just moved to B'ham from NC in January and away from all my family and friends, I thought getting involved in something would be tough, and would have never thought I would have joined a track club - I never thought I was a "runner". The welcome atmosphere of the Couch to 5k/10k and the BTC has truly made me feel opposite.
Thank you,
Marc
Hey Danny,
I just wanted to let you know how you continue to inspire people through the Couch program.
A good friend of mine is doing Couch right now. She was scared, afraid to be the slowest person (why is that the biggest fear???), felt out of place, and on and on. She wrote me this week to tell me how great the program is and how good she feels. One note, in particular, was about encouragement you gave her and I wanted to share it with you. The power of one positive word is incredible. You have the gift of encouragement. I am so glad BTC offers this program - it's changing lives in more ways than just running!
Here is an excerpt from her email, which I hope you keep confidential since it is so personal:
And then the coolest thing happened--we sort of spread out into little packs, got separated a bit, and I found I was by myself running and Danny and this nice guy Geoff were on the side of the road watching and Danny shouts to me, "Great! You have GREAT form!
Really
Great form!!"
That was one of the things I had fretted over most, was if I'm going to do this, am I going to look bad? Will I end up looking like Dolly Parton out there and have two black eyes? The answers are NO and NO!
So my form is FINE. I think that was the ONE thing I needed to hear at that moment, and I heard it! Debunking my myth that in order to be a runner you gotta LOOK like a runner. Danny was great, telling us there is no "right way" to run. Just do what is natural and we will go from there. (Uh, SMART MAN!!)
I know the program worked wonders for me: I am running my first marathon in June and was a team leader for the Illinois version of Couch, which just ended with a 7K - whodathunk??? Thanks for all the encouragement and keep up the good work. Jeff and I hope to be home for the Twilight Run; maybe we'll see you there. If not, definitely at Mercedes next year.
Take care.
Katie B.
I cannot thank you enough for your encouragement. I never thought I could ever run 2 miles. I was the non-athletic kid in school that everyone made fun of - it took me forever to finish a mile in elementary school - everyone would be finished and waiting on me. Therefore, I learned to hate running. I would have never dreamed I could ever run a distance of 2 miles and last night I did it! And it was not bad at all! My parents cannot believe the change in me. I am finally starting to have confidence in myself. I am starting to believe in me. I cannot thank you enough for all you do. To be able to look in the mirror and believe in yourself is amazing. Thank you, thank you Danny.
Lauren P.
Hi Danny,
Hope things are going well. A little more than a week since Mercedes
and
two things strike me: (1) I still have this post-race "afterglow" of
happiness! This really was one of my most personally fulfilling
experiences! (2) I miss your emails! OK, I knew it couldn't go on
forever
and yes I did try to prepare myself, but I'm going through withdraw!
Thankfully, being a somewhat detailed person, I have archived all of
them
and have found myself pulling them up to read through a few of those
quotes. If I start resending them to myself, I'll know I'm in trouble.
Tamie gave us your training schedule for Nashville - I'm excited, but it
will be a little odd going to a big race and not seeing the whole gang.
I
know I have to grow up, and fly from the Couch nest, but it is hard. So
all that to say THANK YOU!
I couldn't let an email go by without asking one real athlete question.
I
did notice towards the end of Mercedes that my arms grew incredibly
tired.
It surprised me because I was expecting my legs to feel tired, but it
was
my arms. Do you think that doing some upper body strength training
would
be a good idea? And if so, what would you recommend and how would I
incorporate it into the running schedule?
One final observation. Whenever you are giving out hints on looking
good
for the race photographers, you might want to mention that people with
short foreheads should be sure their head ware is pushed back. I say
this
because apparently I have a short forehead! (who knew) and in all of my
photos I appear to be barely able to see from underneath my hat and
earmuffs - Good thing the race wasn't on Groundhog day, because I look
oddly like Puxatony Phil peering out to see his shadow - too funny!
Avril C.
Danny!!!
I did it!! I finished in 2:21. My goal was 2:30, so I beat my goal. I heard all of your words of advice in my head over and over, and they helped me every step of the way. Green springs was deadly, but I knew my whole family was waiting at the corner of valley and Green Springs. Then Valley I knew was going to be hard, but the music and distraction of seeing Sammy’s ladies out handing out water took my mind off the first hill, thoughts of my child starting middle school next year got me through the next one, and….anyway I survived Valley. Key Circle….I just made it. Started to cry as I made it to the top and I remembered you saying the rest was downhill and straight. I DID IT!!! Still can’t believe it. Due to cold children and baseball tryouts…we didn’t stay very long at Boutwell, so I owe you one big hug sometime when I see you again. Hope your run was great as well.
Still can’t thank you enough for what you have done for me!!! I TRULY COULD NOT HAVE DONE IT WITHOUT YOU!
Still floating!
Catherine W.
Hey guys,
I just want to start by saying I FINSHED!!! All my life I have just done enough to get by. I would start a project and never finish it.
True libra I guess. But , this morning I stayed true to the course and finished something. I was so proud of myself I could cried.(sounds crazy I know) I look back and thought I will never be able to run like these guys, but here I am. I am so grateful to all of you. The support and help is great. People at work don't even believe that I can run.
They think I just walk. But I dont have to prove anything to them only to myself. And u know what I did!!! I feel like a brand new person. I am hooked now. It's 11:00pm and I am still wired. Thank all of you from the bottom of my heart. And.......Thanks for my cool new shirt!!!!
My daughter, Stephanie, joined Danny’s’ couch group in 2006. On Feb 10th,
2007
she completed her first half Marathon. I am extremely proud of my her!
She encouraged me to join. Yes, even a 55yr old can run, I speak from experience. I joined the “Couch to 5K” on December 31st, 2006. I have never ran a day in my life. After following Danny’s’ plan, I too was able to run my FIRST 5k, on Feb 10th, 2007!I have lost 16 pounds,and have gained so many good friends!
Danny has made a great impact on so many lives, including mine!!
Thanks Danny for all that you do!!
Regina D's
I started the Couch program in March of 2006 at the age of 29. Prior to the program, I went to an occasional low-impact aerobics class, but that was it. I was getting no sort of cardiovascular workout. For many years I had been telling myself that I was going to and needed to start working out, but nothing ever seemed to motivate me to actually get off my butt and do it. Then, one day a friend of mine mentioned to me that she was about to start the C25K program. This peaked my interest for 2 main reasons: (1) The schedule would give me the regular cardiovascular workout that I needed and (2) it sounded fun. In high school I had run track, but really had gotten to the point where I hated running. To me this was an opportunity to get back into shape and learn to enjoy running all at the same time. As Danny says, essentially all the program is a “social obligation” to run. I found it refreshing to know that I didn’t have to kill myself to get a good workout. Danny stresses just covering the distance and running at a conversational pace. To me, this was a huge breakthrough. Before the Couch program, I found that when I did try to run (which was rare) I pushed myself so hard that I dreaded doing it the next time….so I didn’t. After the couch program, I looked forward to my runs, especially the group runs. In fact, I have met so many wonderful people through the program who I am proud to call friends today! Everyone is so supportive and eager to help one another in a very non-competitive environment.
When I first started the C25K program, my only goal was to become healthier and make exercise a daily habit. Little did I know that at my one year and one month anniversary of running I would have under my belt 1 half marathon (Memphis) and 2 full marathons (Mercedes and Nashville). In fact, I’m in the best shape of my life. While I never dreamt I would run a marathon or even set out with that as a goal, my training just sort of evolved. Now, I do have a goal. I would feel very blessed to be able to qualify for Boston one day. In the event that I can shave another 4 minutes off my time, I will qualify! I know with Danny’s coaching and motivation and the support of all the other runners, I can do this.
Not everyone has to run a marathon to become a runner. People of all shapes, ages, fitness levels, paces etc. have started the C25K program and completed it successfully. In fact, my mother, who never worked out in her life, just completed the Couch program at the age of 61. Very impressive! I guarantee if my mother can do it, anyone, regardless of who they are, that is serious about changing his/her life for the better will not fail either.
Thank you, Danny, for changing my life!
Katie Y.
completed Danny Haralson’s C25K program almost two years ago now and it is without a doubt one of the best things that I ever decided to do. I am in better shape now than I have been in a really long time and I can run further than I ever dreamed possible. Not only that, but I met great people who became my training partners and friends and have become part of my life. Without the accountability and encouragement provided by them and Danny I know that I wouldn’t have made it this far with my running. Danny’s e-mails, encouragement, tips, advice and general “going above and beyond the call of duty” made it all seem so fun and easy. He’s graciously helped us with training for every race that I’ve been involved in. I started the program thinking that I’d just get to where I could easily run a few miles to get some cardio training in. The next thing I know, I’ve been convinced to do the Vulcan 10K, after that I enjoyed the training and friends so much that I went on to run the Mercedes half marathon the following February. Now almost two years and four half marathons later running (and my training partners) has become such a part of my everyday life that I couldn’t imagine what it would be like without it. I’m even thinking about running my first marathon, which I NEVER would have even imagined I’d be thinking about two years ago. I owe a HUGE thank you to Danny, Micki, my fellow runners and all of the “coaches” who have volunteered their time and shared their experience with us. I would recommend it to anyone!
Jenny
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