New to Couch to 5K

Hi everyone, I'm new to nhs couch to 5k and finding it hard. I used to run when I was a teenager, but that a long time ago. I am on week 1, I don't want to give up, but surely it must get easier. I just not seem to be able to run for about 3 minutes, and I should run for 8. Please give me some tips

[helcl Graduate]

slow down, dont worry if you cant finish this week, if it takes several weeks to complete week 1 (as it did for me) then so be it. Does it get easier? no, because each week you are pushing a little further and running longer. BUT you ARE pushing further and running longer. It took me seven weeks to get through week 1, and I am now training for a 10k. Others on here have gone from not able to run to running half marathons/ marathons, or just going out for a run because they enjoy it.

Just dont worry if you seem to be running slower than you can walk. It doesnt matter at this stage.

Oh, and keep posting here.

[GoogleMe Graduate in reply to helcl]

Much like helcl. For some of us Week 1 is particularly hard - it took me so many attempts and then I 'sailed' through the rest of the programme more or less (I won't say there weren't tough runs but I did them all and ran every other day)

My strategy which kept me from losing heart was to do the session until I really couldn't run when I was supposed to be running and then I carried on walking until the end of the podcast and didn't try to run again. This meant that every session I had a clear marker for progress or at the very least doing as well as the previous time. The walking is all fitness too and the messages still wash over you.

Plus of course, learning that a run isn't a sprint. We all say run more slowly - it's the action not the speed. You could try taking smaller steps and if truly desperate, run on the spot.

[Irishprincess Graduate]

What exactly are you finding hard? Do you get out of breath or do you hurt anywhere? You're probably running too quickly. Run very, very slowly, stretch afterwards and repeat runs if you need to. This not a race and you have plenty of time.

Really well done in starting. You won't regret it and it is life changing in so many ways. Patience and slowly does it!

[IannodaTruffe Mentor]

SLOW DOWN, until you can maintain the pace for the entire interval. It works and you have to dismiss ideas of going to Rio as part of the Olympic squad. You'll just have to wait until 2020.

[pot58 Graduate]

All the above lol!!Stick at it it's worth it...

[Hidden]

1st off starting is really the hardest part and you have done that the program is designed for all types of people all ages all abilities or none ,like most of were when we started none ..

How long it takes you doesnt matter what matters is you are doing it ! This is as much a mental challenge as physical ...

As for pace , then it really is a case of as slow as you can so you can complete the timed runs , does it get easier ,no but each week does build you for the next , you will surprise yourself and amaze yourself at what you can and will do along the way

So stick with it and keep posting

[ju-ju- Graduate]

It is hard...I won't say its easy but as your body gets stronger and you go for longer, the benefits you reap will be incredible....good luck

[Hexx]

Hi Freddie, I have just started as well and was thinking the same as you "does it get better? " I have persuaded myself it is all a state of mind and starting anything new takes some time to get used to. I jog alone ( I tried taking my dog but he kept tripping me up do you run with anybody? Maybe having company would motivate you

[poppypug Graduate]

Aw Chin up Freddie, you CAN do this , you really can.

Slow it right down , it doesnt matter about speed or pace, honestly. The programme is progressive, each run lays the foundations for the next one. Its a tried and tested , proven to work formula and is designed for all ages, shapes and sizes.

It doesnt get easier no, but as you progress YOU get stronger , its a mental as well as physical challenge and is do-able , so please dont stress about it too much .

Keep going Freddie, dont give up, dont give in and keep posting. We are with you every step of the way xxx

[Jase44 Graduate]

Slow down mate. Keep breathing and look ahead. I know the hurt as I'm on wk 3 now. Keep chipping away and you will do it.

[Rob_and_his_westie Graduate]

Get in there Freddie. Trust Laura, take it easy and one step at a time. I've said this to many others, it may not get easier as you extend yourself, but it will get better. By this I mean you will recover more quickly at. The end of each run as you go forward and you will want to do more.

If it was easy, everyone would do it. But you've made the decision to take on this challenge. Well done. We're with you. You can do it.

[eviepie Graduate]

Keep going! It is hard but the sense of achievement is just amazing and you WILL get there!

[jo4t15 Graduate]

Well done for starting. I'm only on week 3 so can't really judge but it does get easier- by the time you get to week 3, doing week 1 would seem much easier. Don't think I'm explaining myself very well, but go slowly and you'll see progress.

Good luck.

[Girlyswot Graduate]

Hi, welcome to the forum and well done for starting C25k. Lots of good advice on the above posts, trust Laura and the programme and keep it slow and steady ! Keep us posted on your progress ! x

[agedsnailspace Graduate]

As every one says - take it REALLY slow! If you look through past blogs you will find hundreds of comments about people running slower than they walk, especially in the early weeks and that's fine. I was regularly overtaken by dog walkers! It is the running technique that is the key thing to achieve not speed. Well done for starting - that is a huge step. We have all been where you are now and if someone like me can make it through this program, you certainly can. Celebrate your wins - you have started! This will change your life, if you want it to. If you need to put in an extra week to build up to doing week 1, that's fine. Lots of people do, so don 't lose heart. Keep posting and let us know how you are getting on .

[Hmslawson Graduate]

It will get easier I promise. Sometimes it is like a light switch while for some it gets gradually easier. If I can do it, anyone can. I didnt even run when I was a teenager. Still run 5 k v v slowly but still cant believe I can do it! Best of luck and keep coming to these forums. People are so encouraging, it helps my journey a lot.