Tips please

[Melissa_j]

Hi everybody. I have now downloaded the C25K app and am planning my 1st run tonight. Any tips for a newbie who hasn't done any running since I was at school and they made me?

[SeasideGirl]

I was exactly the same.....all I can say is trust the system - it really is amazing if you can stick with it, how it all comes together - my only tip is simply 'don't go too fast' take it easy but try and achieve what Laura asks - it really is a sense of accomplishment when you do!!! Good luck x

[Runon Graduate]

The most difficult bit is stepping outside that front door for the the first time as a runner - once you do that the rest follows as if by magic. It does take a bit of effort and willpower but if you believe it will happen then it will. You are setting off on an enormous adventure and now that nobody is making you do it you'll find it is enormous fun. Get good light weight running shoes, wear something bright on these dark days and enjoy

[Pigivi]

not my words.... just do it! The program works, and in not time you'll wonder how did you get from runnning zero to 10 minutes... then 20 then 30...

Don't get discouraged, and do repeat weeks if you feel you need to - it took me 16 weeks instead of 9, and knowing myself I am sure I would not have been able if I stubbornly thought I had to do it in 9 weeks.

Most important:

I would have not finished it without this community!

Best of luck!

[Tomas Graduate]

Welcome to the club. I look forward to hearing all about how it goes

(oh, and I agree with what has already been said: Take it easy and steady)

[OhDark30]

Hi Melissa, and welcome!

My top tip - just enjoy your run! Don't force it, enjoy the music, the open air and the glow of achievement

Quoting myself 'There's no shouty people in tracksuits here!' - such a refreshing change from school sports

Come back and let us know how it went

[MarlyParly Graduate]

Welcome Melissa & good luck for that all important first run! As Runon says, it's getting out there that's the biggest hurdle, I still remember so clearly how chuffed with myself I felt after that first run. Definitely take it slow & steady, & you can do it slower if you need to, I didn't realise that till later on! Oh and I advise looking on the nhs site for some stretches to do particularly after your run, Laura doesn't mention stretching & I think it's vital to ease aches & pains & avoid injury. Good luck, we'll be here waiting to hear how you got on! X

[Hidden]

My tips are:

1. Focus on running or walking for the allotted time and not on pace or distance.

2. Don't try and cram the three runs together, I.e. Have a day in between as your body needs to recover.

3. Get a proper pair of running shoes (measured and fitted properly)

4. Think about where you are running, eg it is going to be tougher running uphill than on the flat and running on grass is a bit harder than on the road.

5. Think a bit about your breathing too. Try to get some deep diaphragm breaths in as it does help.

6. Try to relax! I know this sounds a bit crazy when running and sweating, but if you can relax the shoulders / arms etc and get into a rhythm then it does become much easier. You will find the first 5 to 10 mins the hardest so mentally try to get through that period.

7. Enjoy your running. Choose an interesting route to follow and/or run with other people. Sometimes distraction can be your friend as running is as much 'mental' as it is 'physical'.

8. Come back and post on here from time to time. The forum will help motivate and provide a good source of experience and information.

I hope this helps you. Pretty soon you will catch the bug and just be constantly amazed at the progress you are making. It's fun!

[Hidden]

Keep your head up, even when you're exhausted! I found I was shuffling along looking at the floor muttering to myself " I can't do this, why am I doing this, it's awful" but when I looked up it changed my whole attitude - " I CAN do this, oh look, a flower!" Good luck x

[GoogleMe Graduate]

I don't know about grass being 'harder' than the road. Slower than the road certainly but the impact is less. I avoid tarmac like the plague (have only run on it two or three times and two of those were really 'utility' runs ie I needed to get along there somehow rather than 'going for a run') and really feel it in my body when I do, even though I get better times. I think it can be a bit easier to go slower mentally off road. I like to bounce around knee deep in bogs and the loveliest surface of all is a woodland floor if you keep your eyes peeled for trippy roots.

[Girlyswot Graduate]

Plenty of good advice here, trust the pod casts and good luck ! I'm sure you will be fine x