Felt so sick

Felt so sick

Ran week 1 run 1 earlier today. I loved sport when I was a kid, but haven't had any decent exercise for many years. Now I am a size 20-22, age 33 and very untoned since having my daughter almost 2 years ago. I loved the format of the podcast and the helpful advice, but really struggled with every running spell. Was retching towards the end and am worried that I won't keep it up if it is so tough next time. I really would like to get fitter for a Race for Life in June and it would be great if I could lose enough weight to buy clothes easily on the high street, but I am going to have to stay very focused. Did anyone find week 1 hard, but that it got easier? I need hope (but only honest hope)!


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27 Replies

  • Welcome! You've taken what's often the hardest step - going out the door and completing week 1, run 1 :D

    To answer your question, it doesn't really get easier, but you get better. So week 1 repeats twice more and by the third time you do it, you'll probably feel a bit better about it. But then week 2 starts, which pushes you more. But you get better at that. And then week 3... Basically, if you complete the program and go back to week 1, it'll seem -really- easy! But each week does push you a bit.

    Having said that, there're a few tips :D Most importantly, take it slow! Like, really slow. Especially in the first couple of runs/first few minutes. The important thing is finishing each week, no matter what the time. I ran slower than I walk some weeks :P The second, there're no bad runs. So if you can't do a week or a run (this is often random!) the first time, it doesn't matter. You're still outside for 30 minutes, getting exercise! And you can repeat runs as many times as you'd like.

    Finally, keep blogging! People here give the best advice and support ever, I wouldn't have got through the program without their help :D And read blogs, because it's easier when you're running, knowing there're other people out there somewhere thinking the same thoughts :P

    ^longest post ever, apologies for that :p Good luck for your next run!

  • Yes, going out the door was also hard! I appreciate the honest reply. I have enjoyed reading through some of the other blogs too. Thanks for your advice. :)

  • Yes!! Week 1, run 1 is the hardest...and then run 2 is a bit of a test...and then every new run is a challenge but Laura gets you through it. Not sure how .. But it works and you feel fabulous and proud when you make your way home after each struggle.

  • Thanks, I definitely would have stopped without Laura's guidance! It is great to see so many people on here with the Graduate badge. Makes me feel as though it might be possible for me to do it if I don't give up!

  • Thank you very much for the kind motivation/tips. Next run planned for Wednesday. I am telling myself that it can be slow and steady to make sure I start it! My pic is after my first run by the way, I am not always quite such a beetroot!

  • I found the first week very hard - don't give up. Just slow but steady and if you have to repeat Week 1 it really doesn't matter! The fact you have got up, been out is fantastic. Dont give up. I will never forget that first week. As you run think of how lovely it will be to buy smaller sizes - but you must balance it with correct food intake. Somehow however when you have been out and been puffed out you don't want to lose the benefit of that by eating the wrong stuff. It changes everything. It is a very well thought out plan but do it at your own pace. That is the beauty of it. There is a lot of support here for you. Keep going and report back.

  • Thanks for the advice. I really hope not to repeat Week 1 (to keep on track for Race for Life), but I will have to see how it goes as I think I am starting off from more 'Couch' than some! I have also just started eating slightly more healthily. I know that I am rubbish at dieting, which is why I have turned to exercise, but I am swapping very calorific puddings for greek yoghurt and honey etc, which although might not be ideal, is still going to be less bad for me!

  • Hiya, and welcome to the best forum on the Internet! :D

    Well done on getting out there and doing it ... You have made the most important first step towards changing your life and levels of fitness. Yippppeeeee. GO you! ;)

    Check out all other blogs from folk at this level, new ones and older ... So many people have done this and you will find their commonly reported fears and worries and how they coped.

    Hope, honest hope? Yes, I can give you that by the bucket load. I've only recently graduated! Overweight, planning retirement, asthmatic and determined to get fit for my years ahead. I'm now running for 30+ minutes and approaching 5kms after 12 weeks!

    This programme works. Follow it and you WILL get fit enough to progress though the weeks. You may find that your own body will complain. Listen to it, and allow yourself healing and strengthening time between runs - this may be one, two or more days. Just make sure you go out again. Nine weeks is a guideline - not an unchangeable rule.

    Make a note of other people who are at similar stages to you. It doesn't matter where they are in the country/world - the chances are you'll be able to help one another through the times ahead.

    Some people lose weight, but not everyone. I haven't lost any but I am slimmer - fat lessens and muscle increases. Apparently you need to run a mile to burn the calories of one slice of bread ....

    But, if you take to running:

    You may eventually be slimmer

    Your feeling of wellness and fitness will improve

    You will feel the immense joy of achieving something really good for yourself

    You will be able to do that Race for Life ...and some!

    Stay in touch with this site, read lots, blog often and share your experiences with fellow enthusiasts

    Lots of luck for your next outing, you CAN do this! :) ;) :D Linda

  • What a lot of excellent motivation! Congrats on your graduation! I am very impressed with how active this forum is too. I am a bit achey today, but nothing unbearable and it is a rest day. Getting slimmer would be absolutely fine for me! I don't know what I weigh anyway! Thanks again!

  • Brilliant reply Linda, a real motivator for me too - Thank you.

  • Hi, I remember well how it felt to be that size, it would be a good idea to consult with your gp about the plan and any difficulties. I lost a huge amount of weight over 2 years just from fast walking and healthier eating. Literally dropped to a 16 from 20-22. Perhaps you could start with a brisk walk as fast as you can manage without pain or sickness instead of running, and gradually increase until you are able to do the slow jog. Also, I find it best to eat after rather than before, or to wait a couple of hours after eating before exercise. Too much water too fast can also make me feel ill when exercising. Please don't let this discourage you, what you are doing is incredible, I know exactly how difficult this run would have been for you. Take this plan at YOUR pace, it's not meant to be causing pain or illness, so listen to your body. (I have a cuppa in the morning and do the run then eat straight after btw, try that).

  • Thanks, I would love to reach a size 16! Well done! Yesterday I ate some cereal for breakfast at about 7.30am, and then had nothing apart from water until after I came back from running about 12pm. I can't go running until I have childcare, so I saw on some other blogs here that maybe a banana an hour before might be something to try? I haven't consulted my GP, but I am not aware of any health issues, other than my weight and had a lot of medical checks after my little girl was born. I probably wouldn't be able to get an appointment straight away as I know that they are very busy at my docs, so I think that I will keep on with the programme, but definitely listen to my body more!

  • Hi big-momma! You'll find lots of inspiration, advice and encouragement on here. Take it slow - you can always speed up later once you've graduated. Don't worry about taking an extra rest day or repeating runs if you have to. Most people take longer than 9 weeks to complete c25k. There's no rush - this is the first step on the journey to a happier, healthier life! Best wishes. :)

  • I like the idea of this being the first step on a journey. Thanks for the advice!

  • Hi,

    I also found the first week hard and had to repeat the first run for similar reasons to you. However, if you stick with it you will get fitter and be able to complete the sessions more easily. I started just over 9 weeks ago and have completed week 9 run 3 this evening - it was hard going but I'm sure you will also succeed. It may be that you have to find out the time of day that best suits you to run. I find that I run best just before lunch - early mornings are normally a non-starter with evenings being almost as bad! Take it steadily and good luck.

  • Congratulations! I will experiment a bit with times of day. As the weather gets warmer, I think that I may have to move my runs a bit earlier (providing I manage to keep going), but I don't want to run when there are too many dog-walkers in case they laugh at me!

  • Hi there, just joined the community and first post... Just wanted to add to the messages from others.... Go for It. the programme really does work. until I started I couldn't run for a bus let alone imagine being about to start W8 and booked in for a Race for Life in June. Slow and steady is the way to do it & don't be afraid to repeat sessions or even whole weeks until you are ready to move on. Quite simply the best thing I've done and the health benefits have been tremendous. I, and I imagine, everyone of the people who've done / are doing Couchto5K are with you willing you on. Kate :-)

  • Thank you very much! Good luck as you get closer to your graduation! I found how unfit I was yesterday a bit demoralising as I used to be so sporty as a child, but I know that if I stick with it by this time next year, I should be a whole lot less unfit! It is great to hear that the programme has had such a positive effect on your life!

  • You need hope big-Momma, you will get hope then, honest hope.

    I started my C25K at the end of Feb and graduated today running just over 30 minutes non stop. Here I am 44 years of age and could not run a minute 2 months ago. I think my hardest was W1R1. I came home knackered but with such spirit and fell on the sofa and was there until Hubby brought me an Egg Sandwich with a glass of water! Now I come home and do some stretching exercises, how cool is that? Please do not give up, just carry on, you will get there, all you need is ‘wanting to do this’ and you will be there in no time!

    When you are down and wanting to give up, visit here, you will get encouragement..and when you want to celebrate your achievement, visit here, you will get a BIG 'Bravo', have a quesdtion? ask-you will find answers.This is the best forum ever, you find your running friends here, they are great!

    Good luck to you for your runs!

  • Well done on your graduation! After my run/walk yesterday it took me about an hour before I had enough energy to go upstairs and have a shower!

  • Wow, thanks for all the support everyone! I feel very inspired now. I won't feel so alone dragging myself around the field! Although I am rather glad that I didn't have an audience for today's run/walk. ;) Run 2 will be at a speed my body can handle (prob slow) and I will not be carrying a handbag!

  • Just wanted to agree with all the others! Slow and steady! (Slow means really slow if that's what it takes - my slow run was slower than my walking to start with.) If you feel like throwing up, it was definitely too fast! Your heart, lungs, muscles, joints and tendons all need time to adapt to doing things they really aren't used to, so don't ask them to do too much too fast, or they'll turn round and bite you!

    When it starts to come together though, the feeling is amazing!


  • Thanks for the guidance (from another graduate I see - well done). I didn't realise yesterday that I was going too fast as I was only jogging really slowly in the runs, but I suppose that if my body isn't used to anything faster than a walk, even a gentle jog could push it!

  • I was 41 when I did the C25k, very overweight and could hardly run for a bus.

    I lost no weight doing the programme it might have even increased, but I can now run for over an hour (not that quickly though).

    I am currently taking my wife out running to get her started and she keeps going too fast and running out of steam.

    If you go slower you can keep going longer, I have never found it got any easier but you will be able to do a lot more.

  • Well done on graduating, I reckon that I want to earn that badge as much as to look thinner! Just so hope that I pace myself better tomorrow than I did on my first run. Good luck to your wife! I can't really drag my husband along as he needs to look after our little girl, if I am running, but I might be able to encourage him to try it separately if I stick to it. He could do with a little more exercise these days too!

  • Hi Big Momma - well done for starting on this journey. I'm a podge too - I think quite a lot of people on this forum are - and I can't say I've lost much weight ( now on W6R1) but I do feel much fitter. I run at snail's pace and still end up purple, sweaty and gasping, but I love the way that I am starting to feel about myself. This is a great programme, a wonderful community and you will get back that sporty-ness that you had when you were younger.

    Welcome, well done, and Good Luck!

  • Thanks. Good on you getting to week 6 and closer to your graduation. Fitness, plus not looking stupid in the race for life are more important to me than my weight or shape. I would love to get some of my old energy back too. All the best to you for you final few weeks!

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