I'm a newbie - any advice?: Hi I've just started... - Couch to 5K

Couch to 5K

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I'm a newbie - any advice?

BeytaMacs profile image

Hi I've just started running because I started a desk job 6 months ago with 10 hour days, and my activity went down the hypothetical toilet. So I took the plunge and decided that I will run at least every other day to try and build up my fitness again. This is literally from the couch to 5k for me!

Even with the slowest of slow paces and shortest of running intervals, I still feel great after I run/jog, so I don't want to stop. But I am getting pain in my shins and outer ankles when running (I had a minor case of talipes when I was born, but they sorted themselves out as I started to walk, but my ankles are weaker than a tea brewed for 10 seconds), and it's really getting in the way. Also... I am very nervous about running and how people perceive you when you run. Any tips on dealing with stagefright? That's the worry right now for me.

12 Replies

Please don't panic. I don't have the technical details, but loads of lovely people will post with excellent support. As far as being frightened, I totally understand. I felt like a tubby fraud joining in with something I shouldn't (only fit people exercise surely!?!) Buying some running leggings made me feel like a was dressed for the part. Be proud of yourself, what you are doing is brilliant!

BeytaMacs profile image
BeytaMacs in reply to

Thank you :') I am really excited but it's literally that feeling of being a fraud and how far I've fallen from being a sporty teenager to now. But I think I'll do what you did and invest in some proper leggings. Look the part, feel the part. Thanks again, it's really spurred me on!

Slinkyminky profile image


Welcome to this brilliant forum.

Are you following the couch to 5k program? Download the podcasts from the NHS website.

During the running sections go slow slow slow. Make sure you have good correct running shoes

Keep posting and let us know how you get on. This forum is the place to come for advice and encouragement X

I downloaded them this morning and I'm going to try out the first one tonight. I have proper shoes, I was advised that was the best investment for running :)

And thank you :)

I have had trouble with my ankles in the past when i tried to run too fast too quickly before my body was ready. The two things that helped me were new trainers with better ankle support and going slowly. I followed the advice on thid forum to take it slow and not worry about speed. I repeated weeks 1 and 2 as i could feel my ankles were struggling and to give my ankles a chance to strengthen. I completed the rest of the programme with no further difficulty and i am running 5k 3x/week with no ankle issues ( touch wood). So my advice is good shoes, go slow and repeat if necessary to allow ankle strength to catch up with brain !Pushing forward too fast before your body is ready leads to the IC. Good luck and let us know how it goes.

BeytaMacs profile image
BeytaMacs in reply to Kmcm66

Ah brill, thank you! I'll keep repeating the weeks in mind

Re the last bit about how people perceive you. My thoughts are if they have tried it they will know how hard it is and should be supportive. And if they haven't who cares what they think until they try it and find out. I look like a beetroot at the end of my run and couldnt care less. When i was younger i would have been mortified. One of the good things about getting older is you care so much less what people think. Just be you, run despite the stagefright and keep thinking how much good you are doing your body. Keep going....😊

poppypug profile image

Yes I echo the above totally ! I think 99.9% people on here who first started off felt exactly the same ! You wil find though in time that feeling lessens, and in the end it doesnt matter at all .

Who cares what other people who you probably will never see again, may or not think ?

Slow and steady is the way, I used to have a sore ankle at first, it used to puff up like an elephants foot but as I got stronger , it settled down and was fine .

I would also recommend the rest days, they are a must, even a couple of rest days and dont worry if you have to repeat any runs , there is no time limit on completing the programme .

Oh and your stretches after , they are very important too !

Good Luck and keep posting, we will support you all the way :-) xxx

Ullyrunner profile image

Well done for getting out there. We all started off feeling very self conscious but you soon realise that very few people take any notice of you at all and once you really get going, you suddenly find you have a penchant for lurid running tops and couldn't give a toss what others think!

Enjoy and be proud of what you are doing!

melly4012 profile image

Well done for taking the first step! The C25k programme is brilliant, following it is one of the best decisions you'll ever make so stick at it and you'll continue to surprise yourself. So many people here started off like you - worried and self conscious but you will end up proud, confident and most importantly addicted to running! I ran at home on a treadmill until Week 7 because I was so self conscious and the first time I went outside I was literally shaking I was so worried. Now, a couple of months on, I couldn't care less a I love running so much! It's done wonders for my confidence and frame of mind! Go slow, stretch, take your rest days and you'll be a runner before you know it!

The forum is one of the best places on the internet. It's full of incredible, inspirational people so do make use of it for advice, encouragement and to let everyone celebrate your successes with you! Post after your runs and let us know how you're getting on. We'll be with you every step of the way :)

Hi! It was first day today, i struggled with the running bit.. i did a long as i could the speed walked till the walking bit...

For me I'm not bothered about what other people think of how I look, I know I'm overweight but I'm also doing something about it, so, sod 'em 😅

I'm running on the canal tow path so it's not too busy, it's flat and lots to see and with my music playing and me answering Sarah Millican back when she tells me in doing great and am i ready for the next run... I'm like no I'm bloody not! 🤣 But do it anyway lol

All i can say is, in my not so experienced opinion, stuff everyone else... remember why you're doing this and how fantastic you'll look and feel in 9 weeks, not giving a monkeys what people think and running like a pro... you can do this! 💪💪

Tasha99 profile image
Tasha99Graduate in reply to Little_lizzie

This post is 4 years old 😶🤣

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