Novice runner

[Lesley42]

Have downloaded nhs couch to 5k. Ver y excited about starting but any one have any advice. Love walking, go to Pilates and a bit of gym work. Want to run outside, am 53 female. Complete novice when it comes to running. Many thanks

[Turtle525 Graduate]

Take it slow don't get hung up on speed.

[Lesley42 in reply to Turtle525]

Thanks for your quick response.

[iwillbefit Graduate]

Your mindset and attitude being keen to get started count for a lot!.Take it easy, keep going even if VERY slowly and listen to Laura Enjoy your new achievements, you will surprise yourself.

[Lesley42 in reply to iwillbefit]

I'm surprisingly excited. Thanks for advice

[Nuttynelly Graduate]

hi like you have just started running again after many years and now onto week 3.Its fun and you just have to believe in yourself !! Happy running from a complete beginner to this programme

[Lesley42 in reply to Nuttynelly]

Thanks. Good luck to you too

[Jenwrenarm Graduate]

Welcome Lesley! I am 46, never run in my life and came by c25K via a colleague. I followed Laura to the letter and graduated at the start of December. There were often times when I thought I'd never do it but you can. Stick with it when it gets tough and post on here often for advice and support. It really is invaluable. Look forward to following your journey. Good luck!

[Lesley42 in reply to Jenwrenarm]

Thanks for your encouragement!

[Hidden]

Welcome Lesley,

I hope you enjoy the programme.

I believe it's more mentally challenging than anything else. You can do it is my motto. You're enthusiastic what a great start. Keep us updated with your progress.

Good luck

Viktor

[misswobble Graduate in reply to Hidden]

I'm 56 and had never run before but now am hooked. Do what laura says and you'll be fine

[Lesley42 in reply to Hidden]

Thanks Victor. Am off now!

[caj62 Graduate]

Hi

I am 51 and graduated a year ago having only ever run at school. This programme is great. I would echo the advice of others. Don't panic about how fast you are going - or not. Take it at a pace that is right for you. Every time you complete a run, good or bad, give yourself a pat on the back. Some days will seem easier than others, and that doesn't change even once you have graduated, so don't beat yourself up. You can repeat runs if you feel you need to before you move on. Running is quite often a battle between your head and your legs. If you are determined enough you will succeed and you might even find you enjoy it!

All the very best of luck, and keep us posted!

Chris

[Lesley42 in reply to caj62]

I can see determination is the key. Many thanks

[bromatt Graduate]

My advice, take your time, and don't worry if you can't finish any of the runs, just do them again. Oh and never run on a empty stomach, banana's are great just before a run!!!

[Lesley42 in reply to bromatt]

Have just bought bananas! Many thanks for encouraging comments

[Mazzero Graduate]

Hi Lesley. I'm a 65 year who graduated in September and was completely new to running also. This program was brilliant for me and my husband ran with me too. Just go slow and steady to begin with and stretching after your run is important. You can download a stretching routine from the NHS website and your pilates will help. Keep posting your progress on here and you will get lots of support. Good luck

[Lesley42 in reply to Mazzero]

Thanks for the encouraging comments . My husband's a very keen walker but not so sure about running!

[laurencelennon]

I suggest you join a running club. Many clubs have beginners groups for people just starting out, many of whom have never run before. It is a great way of running as you start of very gently, running, walking, running, walking for aprox. 1.5 - 2 miles whilst also having a chat on the way round. After a few months you can move up to a higher group but there is usually no pressure.

[Lesley42 in reply to laurencelennon]

Yes I thought about that but want to give it a go first on my own. Many thanks for your encouraging comments

[Rob_and_his_westie Graduate]

Hi. I'm 51 and graduated from c25k on August 29th. I had never run before and I had a hip replacement 5 years ago. I've run over 50 5k runs since and I put it down to two things....

1. If you want to do it, you will.

2. Trust Laura.

There are no prizes for going fast, but no better feeling than knowing at the end of every run that you just picked up a challenge and met it.

[Lesley42 in reply to Rob_and_his_westie]

Many thanks for your comments. Am cutting no corners and am off to have a go!

[Nerdio Graduate]

Great to see you so keen to get going. You won't regret this.

The program is really well structured, and the steps are achievable, though the mental challenge may be tough at times. The key thing is, and most people are saying this, take it easy and don't rush. The program is laid out over 9 weeks, but it is only a guide, many of us re-did a week here or there, and you may not achieve 5K on your final run. That will come in time. What you will achieve though is an enormous sense of achievement, and that is so worth it.

Good luck, and keep blogging

[Lesley42 in reply to Nerdio]

Many thanks for your encouraging comments. Wet and windy here but am off to have a go!

[vixiej Graduate]

as everyone has said, go slowly. If you've already got a reasonable level of fitness from pilates and gym it may be tempting to jump ahead, but don't. The programme is designed to build in layers, run on run, week on week. Stick to the plan and enjoy the feeling if you find it easy to begin with, you will be grateful you did that later on. Its a fantastic programme. Best of luck, happy running!

[Lesley42 in reply to vixiej]

Thanks I did think about skipping week 1 but after everyone's comments want to do it properly! Am off now day 1 week 1!

[kutch70 Graduate]

Hi Lesley, I'm starting today too! I intend to run outside too, but only under the cover of darkness as a tad embarrassed about how difficult I'm going to find it. I'm really not a runner at all and cancelled my gym membership a few months ago. This seems like a much cheaper alternative! I did a cheeky test run before Xmas and did enjoy it, but am starting later today for real. Good luck and let me know how you get on.

[Lesley42 in reply to kutch70]

Thanks I'm off now to run with Laura. Good luck to you!

[vixiej Graduate in reply to kutch70]

I used to hide, running circles at the local park when hardly anyone was about. I was terrified of 'being seen' the first time I ventured out onto the roads. 18 months on, I ran through Weybridge on xmas day wearing red yoga leggings, a red corset style yoga top, a santa hat and a black bum bag, singing xmas songs and waving back at everyone who tooted at me. Most of the time people don't notice you running, so unless you are wearing something as daft as I was on xmas day, I wouldn't worry about it, your confidence will grow

[Scrappydee1 Graduate in reply to kutch70]

I intended also to run under the cover of darkness.... but cant see too well in the dark. So i have bitten my lip and gone in cognito so neighbours wont recognise me W1R2 just completed !

[turnturtle Graduate]

I regarded Laura as my free personal trainer and did exactly as she said... It stops you feeling such an imposter among the 'real' runners when you have this encouraging voice in your earphones to concentrate on.

[Lesley42 in reply to turnturtle]

Thanks I'm off to 'run' now with Laura!

[ZappierParsley]

Hi, I've downloaded it too and am looking forward to doing this., but a bit apprehensive too. Best wishes to you! I hope in 9 weeks we'll both be reporting success!

[Lesley42 in reply to ZappierParsley]

Very wet and windy here but am off for my first 'run' with Laura! Good luck to you

[TaoRouTing Graduate]

Well done for getting started! Just take it steady and listen to your body - in my first few weeks my shins really ached, and I found that I had to have two rest days in between runs. Hope you enjoy your first weeks!

[Lesley42 in reply to TaoRouTing]

Thanks just returned from first run. Fine although my knees are a little sore

[JetSetWilly Graduate]

Lesley42, Like everyone says ..Trust Laura she will always pull you through. Listen carefully to what she tells you and you wont go wrong. Take it steady...if you get a stitch or any pain for that matter ..SLOW DOWN or STOP!!!!! You are really motivated at this time and the last thing you want to do is sustain an injury that may put you out for a couple of weeks. TAKE IT SLOW.........remember the C25K is a programme to get you running up to a distance of 5K OR 30 minutes of continuous running. The achievement you will feel by running non stop for 30 minutes is amazing and EVERYONE remembers there first ever 30 minute run. PACE yourself...this is easier said than done at first especially as you progress through the weeks. What ever happens at the beginning of a run TAKE A DEEP BREATH.....PUT A SMILE ON YOUR FACE.........BE GRATEFUL FOR BEING HEALTHY ENOUGH TO GO FOR YOUR RUN (How many people would love the opportunity to do what your doing but cannot due to ill health)

FINALLY!!!! Just look how many people have come out to support you, its truly incredible and humbling at the same time. When was the last time in your life so many people wanted you to succeed and YES we ALL really want you to succeed. The next 9 weeks of your life will go so fast and before you know it you will have completed the programme.

Best of luck and don't forget BREATH, SMILE AND BE GRATEFUL!!!!!!

[Lesley42 in reply to JetSetWilly]

Thank you for your comprehensive advice! Will think carefully about what you say. Let's hope the rain and wind stops!

[JetSetWilly Graduate in reply to Lesley42]

Lesley42, Hope you manage to get out for a run despite the wind and rain. Personally I find the wind OK on its own but with the rain......well.......there's nothing like a horizontal shower!!!!!

From a comfort point of view I can fully recommend a pair of SUB SPORTS COLD THERMAL COMPRESSION BASE LAYER My wife bought me a pair for Christmas through Amazon for £19.00 and they are brilliant. There is nothing worse than the wind hitting you head on and these really do keep you warm and comfortable which is very important when you are just starting off.

Here is to the New Year and who knows by spring you will be entering your first 5K race.

Best wishes

[Lesley42 in reply to JetSetWilly]

Rhanks for your advice. As I live in a rural area and it's hard to run safely in winter am using a gym to run. Hope to transfer to outside as I am told its easier to run on a treadmill when days are longer. Surprised how muchore energy I have after only a week of running!

[JetSetWilly Graduate in reply to Lesley42]

Hi Lesley42, If possible weather permitting of course try going for a little run outside. It will be a whole new (and I hope) exhilarating experience for you.

My "Breath, Smile and be Grateful" is a little wasted in a gym environment but outside takes on a whole new meaning (you'll see what I mean)

No matter what just keep to the programme as best as you can.

By the time you have graduated you will have the whole of the spring and summer to get outside and enjoy your new found health and vitality (which by the way was there all along but never had the opportunity to shine!!!)

Keep on running

All the best