Only just joining and hoping it's going to turn me into the elite!! Well a little jogger anyway.
I've tried this running thing before but my legs ache so much I rarely make it past the 2nd lamppost, so any tips and bits you'd like to share I'd love to hear 😃
Calf pain, breathing pain, where am I going wrong?????
Welcome lizlang
You have come to the right place for support.
My first bit of advise is you follow the podcasts or download the phone app a follow it to the letter and it's so important to have your rest days don't try to over do it.
Keep looking in at this forum it's so motivating there is also loads of advise about stretches and strengthening exercises on the website
Good look 😊
You learn to run!
We all use the NHS Couch to 5k programme. Free download, tutored 9 week programme to get you running 30 minutes at the end of 9 weeks
Starts off walking 2 mins and slow jog for 30 seconds. It progresses gradually over the 9 weeks til you're running solidly for 30 mins 😊
You're looking back through rose-tinted specs misswobble! It's a mahoosive 60 seconds continuous running motion in Week 1. In other words, you probably won't be expected to keep running beyond the second lamp post anyway and will have a couple of lamp posts worth of recovery walk before your next running motion segment.
But it is indeed a great programme. The walks at the beginning and the end of the whole session are an important part of it and may help with the calf pain. I know it says 'brisk walk' but if you are like me that gets a bit tense so anything above an amble will probably do fine.
If you have the option to get somewhere with a softer surface that may help - at this stage reducing the temptation to 'sprint'
And do be scrupulous about taking the next day off running so your body can be busy doing the necessary work for you to succeed on your next outing.
Great that you've decided to start running! The podcasts will def work for you. I also struggled in the past but following advice from Laura on the podcast helped me with breathing. And I have asthma! Can now run 30 mins - something I didn't think I'd do. Staying relaxed, concentrating on going slowly - all helped me so hope it helps you.
Remember the warm up 5 min walk & same at end. Should ease any muscle pains. Good luck!!
Hi lizilang_10 Have you got the podcasts for your phone? If not, you can get them here and download them: nhs.uk/LiveWell/c25k/Pages/...
These will take you through the programme week by week with advice on breathing, how to pace yourself and lots more.
Calf pain was my personal nightmare and the only thing I can really advise is to follow the programme, go REALLY REALLY slowly ( a speed you may think ridiculously slow is about right) and make sure you drink plenty before you run and stretch afterwards. It is seriously doable and I am speaking as an ex confirmed couch potato, who had done no exercise since school! Start, stick with it and you will amaze yourself 
Also have a read through the various posts for different weeks at the side. You'll see pretty much every kind of problem you might face and personal stories of how people have overcome them. Good luck with your journey
Welcome. It may be that you are trying to set off much too fast.
The programme will build you up steadily and if you couple that with rest days and good stretching you will do this. This programme has got thousands of us off the couch and running so trust it!
Keep things really slow - it will help both your breathing and your legs.
Good luck!
As above and stretch after runs nhs.uk/Livewell/c25k/Pages/...
Slowly will get you across the finish line.
Hi, welcome and well done. The best advice I got was on here and it was to go slow, followed by no even slower than that. This really helped as I think I thought you had to run like being in a race and you don't. It's about stamina. I am now up to 10 run, 5 walk and 10 run and I never thought I would be able to do 3 run!
You can do it
Great you've got started. I heard somewhere, and it may have been in a different C25k set of podcasts, that if you can run more slowly you're running too quickly. It can be hard think about slowing down at the start of a run but it's good advice that'll see you to the end of it.
Keep going
That's a brilliant line "if you can run more slowly, you're going too quickly" Every beginner needs to know this! (wish I'd been aware of it at week 1 instead of week 5)
Welcome! What everyone else says really!! It took me several goes to do the first session as I could only manage two of the one minute runs to start with. Now I can run for 30 mins!! Remember it's a slow gentle jog!
ThAnks all for your lovely replies 💕 It's my day off tomorrow so I'm definitely going to download the podcasts and hook up my earbuds. Fingers crossed I get to where you all are. Thanks for the stretches
IannodaTruffe 👍 Don't know if names link to people get but I'll find out soon I'm sure 👌
For name links put an "@" in front of the name. As soon as @ appears and you type the first letter of the name in (no space in between) you should get a pull down menu and can select the person you want. They then get informed that they've been tagged. Hope I've explained it properly!
Thanks I didn't know that 😀
Thanks JaySeeSkinny 😃
If you click on an avatar it will take you to that person's profile page.
Welcome, you have found the right place to support you along the way 👏🏼
Lamp posts are good, post boxes, fences, walls (really good) anything you keep in your eyeline, running tall. Great as you progress that that you reach your own markers 🚧🏡🚪✔️
Slow is good, it took me a while to get that one, slower than you walk is good 😀
McFitty is a queen of rollering! When her calves screech, she rollers🌯🌯!
Welcome!! The C25k programme is simply amazing, following it will change your life and be one of the best decisions you'll ever make.
In a few months, you'll be a runner!
Top advice is go slow! Slow down until you feel like you can't possibly slow down any more and then slow down again! Take extra rest days if you need to (you MUST have at least one rest day between runs as it is where your muscles repair and grow and you'll be at risk of injury further along in the programme if you run consecutive days) and if you don't manage all the running intervals then try that run again next time. Stretch, listen to Laura, GO SLOWLY, take your rest days and before you know it you'll be running for 30 minutes!
This forum is full of incredible, inspirational people so do use it for advice, encouragement and to let us celebrate your successes with you.
Thanks...it's scary thinking that in 9 weeks there's a good chance I could be running 5K but I'm really looking forward to the challenge 👍
Keep going, get gait analysis for decent shoes. Perseverance is key and the body WILL complain but the rewards far outweigh any of that. Hang in there 😎
ju-ju- do you think it makes a difference with decent shoes?
Yes it does. I started with some 25 quid shoes from sports direct ( in case I didn't stick at it!!) and got horrific shin splints. I eventually had gait analysis and some decent shoes and the pain went in a week. So I do recommend getting proper gait analysis and spending money on decent shoes. Good luck
I'll second that! I started in trainers, didn't know there was anything else, and got shin splints in week 2. Believe me, you do not want to go there....Like JuJu, gait analysis and proper shoes = no more pain. They are expensive but if they don't suit most shops will refund up to 28 days, even if they are covered in mud. Well worth it.
Welcome aboard !
Cant really add to the excellent advice above, but just wanted to wish you well and Good Luck with the programme .
You wont regret it, I promise ! xxx
Welcome lizilang_10
Totally agree with what everyone else says.
Don't think anyone has mentioned (and sorry if I've missed it!) but don't worry about the distance. Very few of us got to 5k at graduation. Once you get to 30mins then you can work up to 5k.
Keep us up to date with your progress and feel free to ask away for advice 👍
Newbie needing motivation and advice.
Newbie...Need motivation!!
help for a newbie please
newbie ! help
