I just got back from my first run and it was really hard but I did the whole set properly.
It feels amazing. It's really warm and muggy so it was a little extra hard but I was determined.
I think I went too fast to start. I slowed down after that and it was manageable.
I have added a pic of my stats from Strava as I have a few questions if that's ok?
Is it normal for it to feel slow when running sometimes? Like you wanna run faster but you cant?
My resting HR is normally about 60-70. My heart rate got upto 165bpm. Is that ok?
Also not sure if it's been mentioned anywhere but for people who use strava you can extend your subscription by 90 days or 150 days if you are a new subscriber if you read the comments further down or sort by most helpful comment.
Well done! I did my first run last week and had to do it twice. I was exhausted but pleased I soldiered on. Did just over half of Run2 last night but struggled as my legs were sore so going to try it again tomorrow morning.
Slow and steady is the way... easing in and building up gently ... each run, each week, building on the one before. The weather is not helping , but if it feels like a struggle, then you probably are moving too quickly.
Relax and take it as slowly as you like. Resist any urge to move faster... That comes after graduation
HR stats....... well, that is not always totally accurate thing and as we are all different... you should be running at this stage at a comfortable, conversational pace. As the linked post explains,
" You will be told to do your running intervals at a gentle jog, which means you should still be able to hold a conversation, not just gasp the odd word. If you are gasping or panting you are going too fast..."
So. Unless you really feel you need to repeat, then move on... you completed the runs... so just move steadily into the next week as and when
Thank you, you always give great answers! I know it sounds weird but it felt really unatural trying to run slower. Hopefully it will become more comfortable.
I still feel a bit sore and achy 2 days later and also really tired. Can that be normal 2 days later? because it's worrying me slightly.
It can be.. your body wonders, what the heck is going on ! This is new... and it is not sure it likes it.
So,,, slow and steady and begin, on some rest days to pop in some supportive strength and stamina work...loads of ideas on the strength and flex forum.
Walking, cycling, a swim or a spot of gardening... all these things count too .
You may if course have a virus or a bug.. so just rest up a tad, an extra day off if need be and make sure you hydrate well. This weather certainly is not helping many of us with our running right now.
Thanks so much, I have learnt a lot from your insight already. I will apply them and keep working on fine tuning and improving everything going forward.I am coming of the back of a month of having a virus and cough and hayfever has started so it's hard to judge for sure where I am at.
Well done - sounds like a great start! I think lots of us go haring off when we start and realise that we need to slow down.
Sometimes I feel as though I'm running really slowly and can't speed up, and at others I can put on a bit of a sprint. I think it depends on lots of things including hydration, stretching, how rested you are, etc. At this stage, as you're just starting C25K, I don't think you need to worry about it. The aim is to build up the minutes (and stamina) gradually and not worry at all about speed.
Regarding heart rate, everyone is different, as Oldfloss quite rightly points out. There's a very rough average figure which is often quoted, which is that your max heart rate shouldn't be greater than 220 minus your age - so 180 in your case. It's a big generalisation. And target heart rate zone during intense activity should be 70-85% of your max - so up to 153 for you.
Here's an example of one of the very many websites that quote those sort of figures - it's not any sort of recommendation of the website - just an example of what is often quoted:
So I don't think you need to worry, particularly as the devices that measure heart rate during running (my Garmin watch in my case) aren't necessarily very accurate. I think when you posted before you were worried about your heart - is that right? My heart rate spikes as soon as I speed up a lot, so that's another reason to keep it slow! 😂
Anyway, great to hear that you had a good start, and looking forward to hearing how you progress. Don't forget to allow at least 1 day between runs, as recommended.
Thanks for the great reply. Yeah I did post about worrying about heart issues but I wont let it stop me. I just bought a Garmin lol as I was hoping it would be better.
I have been reading and researching as much as possible. I stretched a bit and tried to hydrate but I can definitely improve that area.
My main worry now is that I have been really tired the 2 days after the run and I still ache a bit. I don't know if this can be normal?
I did have a virus and cough for about a month that has almost gone so maybe that's a factor.
I had to have a 2 hour sleep lunchtime today between work as I couldn't stay awake.
If you're tired and/or aching after a run it might be a good idea to leave a few more days between runs. You can take as long as you like to complete the programme and repeat runs if necessary. Doing all the recommended stretching tends to help me with aches. The post about how to run C25K has links to the dynamic stretches recommended before a run and the static stretches for afterwards. You have to scroll down quite a way to get to the bit on stretching:
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That comes after graduation 
First run without the app
My first run outdoors
First Park Run - disillusioned
First full month of running 🙂
🍏Annie’s first post grad run
