About to start week 1 of the program. I went out for a jog yesterday to see how well I could do, only managed to do 1k and it took 10 mins.

[madamepearson]

I woke up this morning and the bottom of both feet hurt really bad, really aching. Is this normal and am I ok to start exercising week one or should I wait for my aches to go? I am worried about doing any long term damage.....

[Poppy2010 Graduate]

Hello & welcome! If you are on here I imagine you are about to become familiar with NHS couch to 5k...

If you have already downloaded the podcasts you will find the aim is to get you running for 30 minutes non stop by the end of 9 weeks; the first week is 'intervals' of one minute gentle jogging followed by a walking time (I think it was 90 seconds?) done 6 times; the program builds your strength and stamina week by week and it really works; I began at 18 1/2 stone, aged 48, finished c25k last March and yesterday ran 6 miles for Sports Relief....

Doing what you have done (according to your post) is exactly why people don't take up or carry on running! Do follow the podcasts, listen to Laura's sound advice, keep posting and reading posts here as you will find lots of help, advice and support - and remember the mantra 'slow & steady' as this is the way to run and graduate!

Looking forward to reading about your progress

[madamepearson Graduate]

Hi, Thanks for replying

Hopefully, I will be starting the program this week and yes I will definitely be doing it properly and walking/jogging for the correct amounts of time. Spreadsheet printed out ready

I will update my progress regularly. Thank you again for your help

[GoogleMe Graduate]

You might want to have an extra non-running day before you start.

The nice thing about NHS C25K is you just put in an earphone (just one for safety and bird song) and do as you are told - you don't really need to think about time as Laura does that for you and you definitely don't need to think about distance or speed. All that matters with the running is a running action, you don't even need to be moving faster than the walking sections.

Given the pain in your feet now (but bearing in mind that speeding up to under 10 minutes a kilometre was a goal for me some months after successfully completing C25K), it might be worth thinking about where you run and avoiding roads and pavements if you can, and possibly looking at different footwear or insoles. However, I have found that running has helped to reduce the amount of pain I have in my feet and lower legs (which used to be pretty bad most of the time)

Good luck with avoiding being gung ho!

[LSBeech75 Graduate]

Aches & pains are normal - just be careful to listen to your body & recognise what's 'usual' aches & what might be injury that needs more rest. I agree with everyone here - do stick to the programme and do stick to the rest days and you'll be fine.

But welcome to the programme, I look forward to reading all about your journey

[ZoomZoom Graduate]

I did a bit of my own running before discovering c25k. I was in agony, and even in w2 I was so sore. I did get some proper running shoes that has helped no end, and I have a rest day in between runs - very important.

[madamepearson Graduate]

Thanks for your help and words of encouragement. I don't think I am ready to start today, still feel a bit sore and hobbling a bit on the stairs. Soaked my feet in Epsom salts last night and that helped. By running the 1k it made me realize how out of shape I am. A friend had invited me on a 5k parkrun and I wanted to see how good my running was before accepting her offer -but now I know I am nowhere near ready yet.

I will be training along to Laura from now on and following the guides

[madamepearson Graduate]

Just done my first run of week one, and although feel a bit tired at the end of it I am glad to report nothing hurts and I am actually looking forward to run number 2

[madamepearson Graduate]

Run number 2 completed with no problems. Last run of week one left to do on Sunday. I have really enjoying listening to Laura and the music

[madamepearson Graduate]

Finished run 3 of week one. I took my 8 year old son jogging with me around a country park and I felt less self -conscious about running having him along with me. Looking forwards to starting week 2