1st time runner

[Izzycat50]

Hi all, I'm very unfit and have never been a runner, now the weather is improving and the evenings lighter I'm wondering about starting c25k programme. I've thought about it so many times but never done it, do I need anything special to start with? Can I just wear leggings, t shirt and trainers to start with?

[Irishprincess Graduate]

Go for it! This is one of the best decisions you'll make for your health and well being.

You can definitely wear leggings and a tshirt and you could probably get away with trainers for the first few weeks but if you think you might take to this running thing (and it is addictive!) I would recommend proper running shoes. They make such a difference to your comfort and will cushion your joints from early injury. Sweatshop and some small independent running shops offer free gait analysis where you run on a treadmill or outside so they can study the way you run and can sell you the right shoes. Also, if you're a woman then you need a sports bra.

Apart from that you're good to go! Just run very slowly. Good luck and post often.

[John_W Graduate]

Of course you can

Copying n pasting from a post I made yesterday to someone thinking of starting:

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Pretty much everything you need to get started, including helpful guides and inspirational stories, is all here:

nhs.uk/Livewell/c25k/Pa...

To help you on your journey, you should use (while you're out jogging) either

(1) the NHS C25k app - available from both iTunes (for iPhones) and from the Google Play store (Android phone)... OR

(2) the mp3 podcasts which are stand-alone audio files for each of the 9 weeks of the program.

Both have the friendly Laura as your guide for each run - the app differs to the podcasts in that it will allow you to play your own music from your phone while also playing Laura's helpful interventions.

The mp3 podcasts have their own music

It's your choice...

-----------------

Good luck!

John

[skysue16 Graduate]

Go for it - just start! I started very tentatively so didn't even have any gear just did week one and two in my dog walking stuff - coat, gloves, walking boots!! The first few runs are for only a short time and I only jogged very slowly so didn't get too warm. As the runs got longer I found less clothing was good and a friend gave me some trainers. I personally think comfortable running shoes are probably the most important thing and help avoid injury. I am now on week 9 and am hoping to treat myself to a new pair of shoes - with advice from a specialist shop. Just give it a go........I surprised myself and I am sure you will too! PS this community is great!

[JaySeeSkinny Graduate]

Go for it! As you can see some people even start running in walking boots! The only thing stopping you is you 😈

You won't regret it, there are loads of people in this community who never have. Most have gone on to do amazing things. It can be life-changing!

[Turtlerunner]

Hi - Im new here. I started 9 weeks ago, with a friend we are both 50 and have never run before. We couldnt run between lamp posts when we started but we did our first 5k yesterday. Like has been mentioned a decent bra, some running shoes (mine were from sports direct as couldnt afford expensive ones) and off you go. I think sticking to the programme and doing it 3 times a week has really paid off. Doing it with a mate meant when one of us wasnt in the mood the other made the other do it. We are shocked by how we have come on, and cant recommend enough .

[GoogleMe Graduate]

Go for it!

I started in normal clothes and walking boots. It was actually the sports bras that were the first purchase and I think the big firm control knickers were the second, with running shoes coming some way behind that, round about Week 4 or 5 I think. I did some of my runs in a long knitted skirt (on narrow woodland paths)

I did prune it down a bit after that! However, apart from the very height of Summer when you might get me in techno fabric cropped running leggings and cotton short sleeved t shirt, I still run in full length cotton leggings and long sleeved cotton t shirt. I don't get on well with synthetics. If you are not sure about what running shoes to get yet (you might be like me and find you have no use for road shoes and be better with trail running shoes), and your trainers are not past their best, you could just get some nice comfy sports socks in the meantime as you don't want anything that is going to slip. (Again, if you are anything like me, black not white!)

The most important thing at this stage is to have something to listen to the podcasts on and a means of carrying that device (you might even be happy having your phone in your hand)

[Izzycat50]

Thanks so much for all the replies. I'd never even thought of sports bra, duh!! Of course I'll need one of those, I'm hoping to see if I can get going and keep at it then buy some proper running shoes in a few weeks. I'll look at some of the links you've all posted for help too, thanks so much

[jt24 Graduate]

The posts we write are real- if we can then you can do it

It was all a huge mental hurdle to me as much as a physical one. I have certain paths that I've dog walked on for years at my 16+ stone. Now I faced plodding past the faces of people who 'knew' me (all be it over 3 stone lighter, I dieted first) and was SO self conscious!

I did a few 'research' walks to find the quietest times and also to find scenic alternatives in different towns to avoid the extra anxiety.

I completed a repeat of week 4 and moved on to week 5 back on the original path, my confidence has greatly improved

If you are a lady(!) then definitely get a sports bra.

Other stuff, wear what you find comfy. Some of my added anxiety was because I went straight into lycra-type sports wear (from supermarkets, easy to pick up).

I find the 'dry' fabrics invaluable though as I get amazingly hot and sweaty. It's never going to be pretty but it feels a whole lot better now!

I tried the first 4 weeks on a basic app that had no verbal coaching other than 'walk' and 'run' and no music. Go with the NHS c25k, it is SO much better

Start the programme at the time of day that 'fits in'.

Most importantly.... start

You can tweak routes, times and clothing as you go, you just need to take that leap and get out there.

Good Luck x

[Izzycat50 in reply to jt24]

Thanks, I feel totally anxious about people seeing me in the routes I walk my dog on!! I'm thinking on the days I'm not working I'll maybe go in the afternoon before getting my kids from school. I think it'll be a lot quieter then.

[boptillyoudrop49 Graduate]

Yep, that's all you need plus the podcasts downloaded. Don't keep putting it off. Get out and get started then you'll be a graduate by summer and running for 30 min. How cool is that? Just remember it is a very slow run you want and don't be discouraged if the beginning seems hard. We've all been there. Keep at it and it will work for you too. It can sometimes take a bit longer to get to the next stage, some people repeat runs along the way and that's fine too. It definitely works but it can't work unless you get out there and do it. C'mon you know you want to.

[Christine25x]

Hello - I am 58,about 1and1/2 stone overweight, unfit, don't do jogging/running but, I've just started the Couch to 5k and am on week 1 day 2 ! I'm lumbering down the roads with earphones in no one recognises me as I'm always in the car, never to be seen on foot, so hopefully the body and feet,knees, heart etc will keep going and I can lose some weight and feel better. I just wear comfy clothes, nothing too heavy and trainers - when I have completed week 1 I think I will repeat it as it's a bit of a struggle at the moment and I don't think I could manage anything longer at the moment. Hopefully I will progress. Good Luck !

[Izzycat50 in reply to Christine25x]

Thanks Christine. I'm 35 and not hugely over weight, maybe a stone and a half but I'd love to just feel fitter. I want to be able to walk up the 5 flights of stairs at work and not feel exhausted and just have a bit more energy!

[Hidden]

I'm a self conscious unfit first timer too and I got some great advice from folk here. I got a proper pair of running shoes (from Run 4 it) who do the gait analysis and a lot of advice, it was a bit nerve wracking as I had to run on a treadmill on the shop ( only a few seconds) in my work clothes!!! I also got a sports bra which is pretty essential for us women, though I think it's a bit loose so might need to see how that goes. I felt very self conscious this morning doing my first proper run( I had a couple of shorter practice sessions last week) but did it .. And you will too. ps it was COLD this morning out and I had fleece top hat and gloves on!