Does anybody have any tips for me?? I am a complete new runner, started last night approx 5pm - it was hot but I managed it. Have never ran in my life before but I completed the 25 mins. The 1 minute running time was enough!! Really hope I can complete all 9 weeks, would love to be able to run so far!!
New runner!!: Does anybody have any tips for me... - Couch to 5K
New runner!!
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sarahb_20
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Well first of all a huge well done, you have already made the first and hardest decision to get off your couch and start the program.
Secondly, and just about everyone else on here will be coming along soon and we all agree that this program really does work - and works for everyone. So just have faith in it and even when you have times when you don't believe in yourself and don't feel like running every single one of us have been there too, so feel free to ask anything and read the blogs and soak up as much as you can. Make sure you believe in Laura too, she will become your friend and you will love to hate her too, but she will get you through it and you will be ready to face the challenges.
Also - a few people (myself included) start and expect to see instant weight loss or tremendous physical changes in the 9 weeks, well unfortunately this plan is all about learning how to run and run safely & run properly so that you will learn a technique. Only then when you can run for 30mins regularly, then you can expect to see the results kicking in and the physcial changes starting to happen
Finally - learn to go slow - really really slow. The program is only 9 weeks long and you need to remember this is not a race to the finish, this is chapter1.
Good Luck & Happy Running
Wise words Matthew!
Lovely, you put into words a lot of what I would like to say, but I am dyslexic so my posts are short and even then I need hubby to check them. Pat
BeekGraduate
Hi sarahb_20! Welcome to this wonderful community of like minded people who will encourage and support you along the way. The best advice I was given at the start is to take it slow and steady and build up the pace later. If you go too quick too soon you'll tire yourself out and become disappointed. You also risk injury. So: Slow and Steady is the mantra for you. It is hard in this hot weather too so make sure you are well hydrated, drink plenty the day before your runs and if necessary take water with you. There will be good runs and less good runs - but they are all runs! Good on you for getting through the door and hope you have many happy runs. Keep coming back to the blog page for inspiration.
Thank you guys!! Really helpful tips. Like you Matthew, I wanted to see results in my fitness and physical body within the first week! I took a bottle of water with me also to keep hydrated. Thank you for the response and I will keep you informed!! P.s. congrats on the Graduation Matthew!!
I'm only a smidge in front of you sarahb as I am on week 2. I enjoyed week 1 mostly because I was doing something positive for myself. I also think the support on this forum is very helpful so keep posting and good luck.
OldNedGraduate
Hi Sarah. You've done the most important thing - starting! You'll find, perhaps to your surprise, that you CAN do it. The programme really does work and Laura's advice and guidance is excellent. Like you I hadn't run in my adult life, in fact since leaving school some 40+ years previously. I was just shy of 62 when I started, graduated on my 62nd birthday and am now 63 and regualy running 5K and more. Take it steadily, don't worry about repeating weeks if you need to, be prepared for the occasional bad run (we all have them) and don't worry about them either. Above all, be prepared to be surprised by what you can do, and ENJOY it. I confidently predict that you will.
AftabsGraduate
Hi Sarah, I can't add too much because everyone has already given you very good advice. Well done for beginning because that definately is the hardest part. Remember that the programme is about running time and not about the distance, so try your best to stick to the running/walking intervals and that will mean running slowly to start off with. Many people finish the course not having reached 5km so don't worry if you fall in that boat too.
I had not run since school and never enjoyed it then, but I have been trying to lose weight and have a healthier lifestyle so I wanted to try running. The C25K course helped me run 10km when I couldn't manage 100m before and has definately infected me with the running bug! So good luck and let us know how you progress!
thank you Aftabs. I have noticed that I ran pretty quick in the first 60 seconds, which I found really hard. In the next minute I slowed down a lot and gradually I found it was getting easier. Breathing helps a lot as well I think. Thank you for your encouragement!! Well done with your running, 10km is a huge distance! Good luck with your future runs and I shall keep you informed!
nomoreslothGraduate
Welcome to this wonderful forum! I agree with everything the others wrote here so I won't repeat it all, just the (for me) most important tips I got from this community:
-Go slow and steady! It's not important how fast you are and how much distance you make but that you can run until the end of each training.
-There definitely will be good runs and there will be "bad" runs. No matter how "bad" a run is, don't give up. The next one will be better. Or the one afterwards. Always keep in mind: A "bad" run is better than no run!
Now good luck for your journey! Keep us updated about your progress. If you have any questions or need encouragement, come to this side and we will try to help you. If you want to tell someone about your achievements, write it here where are many people who can understand how good achievements feel.
Enjoy your runs! You will be a proper runner soon 
PS: As already was said before, there won't be a huge weight loss in the beginning. If you would like to see your body changes, you could take your measurements now and compare them with your measurements taken in a few weeks.
Thank you nomoresloth I felt pleased with myself from getting off the couch and actually participating in my first ever run! I shall keep you informed! P.s. congratulations with your graduation!!
MazzeroGraduate
Welcome to the forum and keep posting so that you not only get support from others but its really interesting to reflect back on your journey. Just listen to Laura trust the programme and do the stretches after each session. I've found it helpful to plan my schedule so that I can incorporate a rest day in between and 2 rest days after the final run of each week. I'm 64 overweight and I'm on week 6. If I can do it anyone can!!!!
DeliaItalyGraduate
Well done for starting and welcome! Relax, take it slow and you'll get there with all the support you need from us lot!
This time last year I couldn't run for a minute. Now I easily do 7k. If I can do it, so can you. Just keep on running xox delia
thank you for the warm welcome and the encouragement! well done with your 7k that is a huge distance, I hope I can be as good as you!
OldgirlGraduate
Welcome and well done Sarah, you have completed the hardest run of all (in my opinion). As the others have already said slow and steady is the way to do it. Good luck, keep in touch on the forums and ask if you have any questions, there are loads of knowlegeable runners who are more than willing to help and advise.
ju-ju-Graduate
You know I had never run I my life, and on the early weeks when Laura said 'You'll be running for 30 minutes by the end of the programme' I thought that was hilarious ( as if...me??!!). However after 9 weeks I did, and boy it felt so so good. It will be hard, and it will be amazing, you will grow as a person guaranteed. Lastly please tell us all how you are doing...the good, the bad and the ugly...Well done!!!!
I am completely the same I have never ran at all in my whole life, and I actually hated running anywhere until I decided to pick myself up and get fit!! Thank you for your encouragement, off on my second run of week 1 tonight. Will keep you posted!
Pat184Graduate
Hi Sarahb this is a wonderful programme and community for support , do what Laura said take it slowly. Take it from this 74 year old and you will be fine, Delialtaly, Old girl and many more kept me going. Pat
greenlegsGraduate
Well I can't be left out of this - yes, Slow and Steady! Especially if it's hot out there.
And yes, keep posting - it will really help you to keep motivated on the tougher bits.
JefnaGraduate
I have nothing to add to the great advice but just wanted to say good luck!
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