Newbee....

[keep_smiling69]

Hello everyone, just bought a running machine and about to start my C25K after many years of no exercise and over indulgence. Any advice on where to start?

[IannodaTruffe Mentor]

To be flippant....at the beginning. If you have the podcasts nhs.uk/livewell/c25k/Pages/... or app,(available from the app store appropriate for your phone), then start at Week 1, Run 1 and follow the advice that lovely Laura gives you. Don't rush, just go at an easy pace. Always respect your rest days and stretch after every run nhs.uk/Livewell/c25k/Pages/...

You won't regret starting this programme. It really works and will change you and your life. This forum will provide you with any advice, help or support that you need. Good luck and happy running.

[keep_smiling69 in reply to IannodaTruffe]

Thanks I'll look for the app, quite excited really. Did the 10k a number of times many years ago, so would be good to get back there. Just need to lose a lot of weight and get fitter.

[thinlizzyIwish123 Graduate]

Steadily. Build up gradually with regular walk breaks. If you follow the C25K program you'll soon get into it. Remember to take rest days as well for your muscles to get used to running again. Stretching before and after exercise helps. A little weight training. Look closely at nutrition to eat better. Good luck.

[keep_smiling69 in reply to thinlizzyIwish123]

Thank you

[paul2014 Graduate]

Hi and welcome. I'm also using a treadmill and you'll find it a great way to work through the c25k. Make sure you take rest days between runs and two days at the end of each week before starting the next. Rest days are very important, it gives your body time to adjust, recover and repair itself. Good luck

[keep_smiling69 in reply to paul2014]

That's really helpful thank you.

[GoogleMe Graduate in reply to paul2014]

You don't need to bother with two days at the end of the week. Laura will explain it (I'd recommend the podcasts rather than the app as with the app, as I understand it, you miss out on some special features and won't get what we're on about) - essentially you just shouldn't run more often than every other day. Some people it suits to run on set days in the week and then you will end up with two consecutive rest days. "Week" doesn't really mean calendar week.

[paul2014 Graduate in reply to GoogleMe]

That's what I'm referring to when I mention 'two days' rest at the end of the running 'week' before starting the next. I'd still recommend the two days rest between weeks, especially for people new to running and who want to give their bodies that extra rest period to recover / prevent injuries. If people feel they don't need the two days then fine, they know their own bodies and can adjust accordingly.

[GoogleMe Graduate in reply to paul2014]

Well, I had to be at the crockiest end of the spectrum (still am!) but I didn't find it necessary. That said, I really was only running rather than running hard and I wasn't running on hard surfaces.

[paul2014 Graduate in reply to GoogleMe]

I didn't find it necessary but I wanted to be safe rather than sorry. After all, you don't really know when an injury is going to occur. Having an extra days rest at the end of one week and before the start of another isn't going to hurt. Each to their own of course.

[GoogleMe Graduate in reply to paul2014]

Oh absolutely it won't hurt... it would just be unfortunate if newbies thought they had to plan to do that because someone had told them they should, rather than that it is an option....

[paul2014 Graduate in reply to GoogleMe]

Well I suppose when they listen to Laura 'telling' them to run three times a week it would be pretty obvious.

[Laurae Graduate]

Hi, down load your podcasts they really DO work. Take it SLOW you can build up speed later, you are far better to complete each run slow than have to stop because you were going too fast. Think about going outside for a run. I'm an over weight 44year old who had only really run once before in the gym in my 20s. I find this time round it is much easier to run outside as you don't over heat too much which was always my problem in the past. This programme is amazing and for me moved on at the right pace, allowing you to redo any weeks you felt you needed too. Just be warned, this programme is exilerating, motivating but not always easy. You will be buzzing after some runs and just glad some are over with. You can NEVER tell before you go whether it will be a good or hard run but there is one thing guaranteed you will feel better. Good luck

[keep_smiling69 in reply to Laurae]

Thank you. I'm 45 and did a number of 10k women runs for charity in my 20's but have let things go very badly. So hoping to get back to where I was. Really looking forward to it.

[ju-ju- Graduate]

good luck, and as everyone says get the C25K programme, its there to get you through...and when you are more confidant, go outside, its a beautiful world out there

[keep_smiling69 in reply to ju-ju-]

Sounds good thanks