5k

[FitMiks89]

This challenge looks so tuff but ill start it defo nervouse. Any words or advice before I start this

[Hidden]

1) Well done on starting out on C25K - it's a life changer! Stick with it!

2) Slow and steady! Don't go crazy - take it easy!

3) Take rest days (take 2 if you need to!)

4) Listen to Laura - she's awesome

5) The goal is 30 minutes running after 9 weeks - ignore the 5K bit

6) Don't look too far ahead - take each run in turn and concentrate on that...

7) ENJOY YOURSELF...

and of course

8) Keep posting here about your progress... we're a nosy lot...

[runswithdogs Graduate]

You can do it! Getting out the door is the hardest part. Just take it really slow and easy.

[Rob_and_his_westie Graduate]

Hello Fitwiks!

c25K can definitely help you. On it's owm, it's not the complete answer, but it will give you a number of things. A challenge and a sense of purpose amongst them. It's also very much a mental challenge as well as a physical one as you'll find out along the way. Many of us have combined it with a change of diet and found the two together to be an excellent combination.

This forum is full of people of different ages, shapes and sizes and we are always very positive about each others achievements from the very first minute of week 1. Do come back regularly and tell us about your progress, you'll find us ready to offer advice and we will also be your number one set of cheerleaders!

Come on Fitwiks! We want you to succeed. Some of the best inspiration you can find is offered by the writings of the members here.

You've come to the right place, now fire up that podcast!

[runningnearbeirut Graduate]

Very good advice given above. Just a couple of things to add - post about your successes and post when runs don't go so well. You'll get encouragement and encourage others. Also, don't be ashamed of repeating runs - I have no idea how fit you are but some people can go through the programme running 3 times a week and just go right through, while others repeat runs that they don't manage to finish. One of the great things about this programme is that it doesn't matter.

Finally, trust the programme and Laura (the lady on the podcasts/app). The programme works, so if you've finished the 3 podcasts for the week, try the next week - you'll be amazed at how quickly you can build up how long you can run for if you keep it slow and steady.

Enjoy your running!

PS Buy a sports bra!

[AncientMum Graduate]

Welcome, welcome Fitwiks! The hardest part of the whole programme is deciding to get up off the couch and doing the first run, after that, everything else is easier, I promise you. Such good advice has been given already, so I would just echo Runningnearbeirut's advice about getting a sports bra, they are absolutely and completely necessary! Good luck, keep us posted

[Rob_and_his_westie Graduate]

....and huge apologies for misspelling your name!

[AncientMum Graduate in reply to Rob_and_his_westie]

Heehee I copied your spelling, Rob, rather than scroll up to the top of the page. Lazy AncientMum.

Sorry FitMiks89. Won't get your name wrong again

[IannodaTruffe Mentor]

Welcome. I can only add that stretching after each run is essential. These are a good set of stretches and will help you avoid most of the aches and pains and also injury. nhs.uk/Livewell/c25k/Pages/...

Good luck.

[Tomas Graduate]

Others have said it so well, so only one piece of advice from me: Don't worry about the 5k or the 30 minutes. In your first week, just do the 60 seconds running when Laura tells you to. That's all you've got to do. Everything else takes care of itself later on, and you will be amazed by what you're achieving.

[misswobble Graduate]

Hi there (waves)

Just follow the programme to the letter! Listen to Laura's every word, do what she says when she says it and you will be fine. Don't get diverted by anything else. Give it your full attention. Doing so makes it much easier as you are not having to think about anything else but the programme. Always finish the session. That's a given

Good luck. Keep us posted. There will be others here starting out and you can keep up with them as each week has its own thread(s)

[Vixchile Graduate]

I think everything has been said already so i will just add good luck

[JayBeeToo Graduate]

The only thing I would add is you may need to invest in some running shoes. I started in an old pair of trainers. They rubbed my feet so I went to my local running shop, had a gait analysis and bought a new pair of running shoes. It made such a difference. See how you get on with your current shoes first.

Good luck and enjoy it!

[Pollynorris Graduate]

Only thing I can add is take it one run at a time. Planning to far ahead panics you.

You'll be amazed at the progress you can make surprisingly quickly.

Keep us posted - where ever you are I'm sure you'll hear us cheering you on!

[paul2014 Graduate]

Welcome aboard and well done for taking that first step and deciding to start the c25k. Good luck and keep us all updated on your progress

[MarkyD Graduate]

Hi FM & welcome from me. C25K may look tough, but I assure you, thousands of us have gone through the program successfully. The best advice I can give you is to report your progress (and ask any questions) regularly on this site. Everyone here is so welcoming, helpful and encouraging. Make sure that you run 3 times per week, and take the 1 or 2 days of rest between runs. On the rest days, read all the funny, motivating, sad, crazy posts here. In 9 weeks you are going to look fantastic, have a great inner glow of satisfaction and (maybe) lose some weight. Good luck!

[Hidden]

Good shoes and running bra...