starter

[sarcygirl]

hi, I feel a bit ridiculous, I started the C25k today, all I could manage was the 5 minute warm up walk and 90 second run. is that normal? or is my health just really bad?

[Soldiersmum]

Learning to run is hard. We all start at different places.

This is just where you are starting, it is neither good nor bad. It is just the start.

What is most important is that you started, and that you commit to continuing. The program really works. Take as much time as you need.

[cathalicious Graduate]

Yes, it is normal to struggle at the beginning. It took me a few weeks before I was able to actually complete the runs in week one. The good news is that once you have cracked that, it does get easier. Don't get disheartened and celebrate the small victories. Next time you may be able to manage two 90 second runs and that is progress! Good luck x

[Realfoodieclub Graduate]

Woohoo first trip out the door on c25k, it really doesn't matter the first day how far you go, nerves are the worst for the first time out and they can really put you off your game. The fact is you don't have to do the first step out the door again and your next one will be so much easier as you've done the hardest bit. Take it nice and steady and if you stIll find it hard take a week or two to do the the first couple of weeks as walk and fast walk until your ready to run again. A lot of us have had to re do runs to help our bodies catch up with what we want to do but be proud of yourself you've made the first step.

[Vanessa291 Graduate]

Hi sarcygirl, a big well done on taking the biggest step of getting started. Yes completely normal, just redo the days you need to, once you complete that one move onto the next. Just a little tip and you're going to hear this lots. Slow down and then slow some more, that's maybe why you found it so hard as you was going at it too fast. Also remember to take as many rest days as needed. Will be looking forward to your posts. 😄

[Ullyrunner Graduate]

Hey, it is hard - especially if you have not been very active before. Just keep it very slow and keep plugging away. You will build up.

As I recall the runs in week one should only be for 60 seconds. Are you using the right podcast?

[OldPossum]

You have managed the hardest bit if all - you got out if the door and started. Everyone here will tell you the same listen to your body and go as slowly as you need to. I had to repeat the early weeks until my body was ready. Make sure you stretch afterwards too and if necessary take two rest days not one to allow your muscles to recover. Stick with it and you will amaze yourself.

[Madwifecarole26 Graduate]

Well done for getting out there! The first runs are only 60 seconds if you're doing the NHS one? Those first few weeks are really hard but don't let it stop you, just go really slow and build up x

[Hidden]

Well done for starting and yes it can take time to get through week one. It should be eight (gulp!) one minute runs so it think you have week two on the go, when it ups to 90 seconds.

[rammsteinqueen Graduate]

Hi, yes - week 1 you should be running for 60 seconds. I remember when I first did it and found week 1 to be the hardest for me. Keep at it and you will get there - do it at your pace. But just double check that podcast that you're on the right week

[poppypug Graduate]

Yes keep at it ! It is hard , but you've done the hardest step in getting out of the door !

As you progress, you will get stronger and it will be more comfortable. It is not easy , but so so worth it !

Keep going, you can do this , Good Luck ! xxx

[McFitty Graduate]

No way could I have run for 90 seconds on my first time out! I struggled with the 60 seconds and 90 second runs didn't start until week 2. Definitely check that you have the right podcast. As everyone has already said, take things as slowly as you need to. There's no rush and there's support, encouragement and advice on tap here whenever you need it. Good on you for making the start. Keep going - you won't regret it

[Irish-John Graduate]

It certainly is not abnormal for most of us lot. Read as many posts as possible and you will see that this programme really honestly works. Then please stay and run with us. Sooner than you literally can believe right now - if you trust the programme and take it 'slow and steady' you will be running for thirty minutes (or more) with the rest of us 'abnormal' people

[Irish-John Graduate]

should add - I ran for thirty minutes nonstop first time, first attempt at that time, just this morning. I still get to breathing hard on the five minute warm up walk...can't explain it, not worried about it anymore and basically just 'the way it is'...then, after all the heavy breathing I ran the thirty minutes and felt I had a bit in reserve when the timer to end it went off.

Go figure All I know is this programme works miracles for those of us who follow it. Read the posts I hope you stay and run with us

[boptillyoudrop49 Graduate]

Don't have an image of running as moving fast for now. The important thing is that running is a different action to walking. It requires you to use your body differently and this needs to be trained. How fast you are doesn't play a role. Go slower than you have been doing. It can still be a struggle. Part of the problem is what we refer to here as gremlins, they get inside your mind, tell you that you can't do it, try to get you to give up. It is a bit of a mental battle to defeat these blighters. Focus your mind on something, anything to get you through the running blocks. If your mind is actively focused on something, including for instance an elaborate day dream, the gremlins are pushed out.

Definitely don't run for 90 sec, download the app or podcasts from this site. W1 is 60 sec running blocks and that is plenty. No way could I have run for 90 sec in w1, no way at all.

[curlyann Graduate]

Hi sarcygirl. Well done. You started! I just did week 1 and am looking at week 2. It won't matter if you repeat week 1 until you are comfortable doing it. I also worked out this week to keep a very slow steady pace rather than trying to run fast. I think that's what enabled me to complete each 60 seconds. Keep posting and let us know how you're doing x